WOD

Well, folks, just when we all thought we were settling into things after the big transition…we were wrong! Lots of new opportunities coming up in October, so hang on to your hats!

First–as y’all are aware, Coach Reilly was accepted into the police academy for the SPD and is stepping back from coaching during the intense training program. We’ll work him in when he can, but this means that we’ll be seeing some new-to-us coaches in the weeks ahead. Coaches Dan, Eileen, and Kay continue to be the steady hands that guide us!

Second–we’d like to organize some new social gatherings too. We’re planning to do a community Halloween party on the afternoon of the 31st…stay tuned! And don’t forget: Work day – Oct. 11, 2-5 (details on the board this week), Indigenous Peoples’ Day – Oct. 12, 7 a.m. and 4 p.m. classes; Halloween – Deck of cards WOD.

And then a PSA: Cold season is upon us! Please do your best to keep yourselves and the gym healthy. Cover your cough and sneeze, stay home if you don’t feel well, hydrate hydrate hydrate, (over)wash your hands, and wipe down equipment as needed. We’re all gonna sweat together, no matter what, but let’s not add extra germs to the mix!

Now to the workouts…

Monday: Bench Press Max 3 (for Tyler!)

Tuesday: “Cindy” – Max Rounds in 20 Minutes of: 5 Pull-ups, 10 Push-ups, and 15 Air Squats

Wednesday: Max Rounds in 8 Minutes of: Handstand Walk 20ft, 3 Snatches 155/105

Thursday: “Helen” 3 Rounds for Time of: 400m Run, 21 KB Swings 53/35, 12 Pull-ups

Friday: 5 Rounds of: Max Rounds in 3 Minutes then rest 1 Minute: 4 Pistols, 1 Power Clean + 6 Front Squats 185/135, 9 GHD Sit-ups (watch the GHD Number, says Jesse)

Saturday: Max Hollow Rocks in 15 Minutes while your buddy does: 1 Rope Climb Left Legged, and 1 Rope Climb Right Legged, and 35 Double Unders – time to break in the new jump ropes!

Like clockwork, the heater went on at our house this past week and I am SO not ready. We will try to hold off on turning on the heat in the gym (except the days that Coach Kay is there hahaha…) and we have some nice days forecast this week–which is good ‘cuz we have some days of running!

October is gonna be fun! We have the work day on Oct. 11, our 7 a.m. and 4 p.m. schedule on Indigenous People’s Day, and some fun stuff on Halloween including deck of cards!

Workouts:

Monday: 5 Rounds For Time: 2 Rope Climbs, 10 Toes-to-Bars, 20 Overhead Walking Lunges (25/15 lb plate), 200 meter Run (wear long socks!)

Tuesday: Push Press for Max 3

Wednesday: For Time: C2 Bike 1000m, 40 Burpees, 40 Step-ups 20″-50#, 16″-35#, 40 GHD Hip Extensions, 1000m Ski Erg

Thursday: 10 Rounds for Time of: 1 L-Pull-up, 3 Strict Pull-ups, 5 Kipping Pull-ups, or 1 Bar Muscle-up, 3 Chest to Bar Pull-ups, 5 GHD Sit-ups or 1 Ring Muscle-Up, 3 Ball Ups, 5 Toes through Rings

Friday: Elizabeth 21-15-9 for time of: Power Cleans 135/95 and Ring Dips

Saturday: Max Wall Balls in 16 Minutes: Teams of 3: Run 200m, Partner Wall Ball Shots, before the 4th and the 7th rotations the team accumulates 2 minutes in an L-Hang

Bueller…Bueller? There’s a weight vest and some clothes in Lost & Found–are they yours? If unclaimed, they become official gym property *hahaha*!

Workouts!

Monday: 21 Toes to Bars, then 3 Rounds for Time of: Run 800m Forwards, run 200m Backwards – then 21 more Toes to Bars

Tuesday: “Grace” 30 Power Clean and Push Jerks 135/95 for time

Wednesday: 20-18-16…4-2 of Push-ups, and 2-4-6…18-20 of Pistols (Alternating) For Time

Thursday: 5 Rounds for time of: 7 Horizontal Ring Rows, 7 Ring Dips, 21 One DB Lateral Box Step Overs 50/35

Friday: Deadlift Max 3

Saturday: Buddy Buddy Front Squats 45/95/135/185/225/275 3 Rounds of 5×5

Hey y’all – Congrats on another Chad! You guys did GREAT–and hopefully you were challenged. Remember what you did and STEP it up next year…One fun thing to do, if you’re not doing it already, is to track any gains in power year over year. Here’s Jesse’s explanation:

• Total Weight = You + Vest or Backpack e.g. 165 + 20 = 185 (swear to god)
• Height of Step = 12” = 1, 16” = 1.33, 20” = 1.67 24” = 2 (you can break this down more if you want to for people, this math is hard for them)
• Number of Steps = How many steps did you do?
• Time in Minutes = Minutes . Seconds/60. e.g. 58:28 = 58 . 28/60 = 58.46, 49:55 = 49 . 55/60 = 49.91

Full Calculation: (Number of Steps x Weight x Height) / Time = Average Power

There’s an L1 Certificate weekend coming up in downtown Seattle! It’s such a great way to learn about the fundamentals and techniques behind CrossFit in a community setting, while gaining a greater appreciate for how Jesse programs and what our coaches do. Details and registration link here.

We’ve got a regular schedule this week but want to encourage members to plan social events if you want. Coffee after the Labor Day a.m. workout was so fun!

Workouts this week:

Monday: 2k Row Time Trial, Full GHD Run Down, Pistol Progression Work

Tuesday: 3 Rounds for Time of: 2 Bar Muscle-Ups, 2 Chest to Bar Pull-ups, 2 L-Pull-Ups, 22 Ab Mat Sit-ups, 22 Hollow Rocks, 22 Hang Power Cleans 75/55

Wednesday: 21-15-9 Handstand Push-ups, Box Jumps 24/20, Deadlifts 185/135

Thursday: Turkish Get-Up 1 RM with 1st KB and then with Barbell, L-Sit Fun House

Friday: “Jenny” AMRAP in 20 minutes, 20 Overhead Squats (45/35 lb bar), 20 Back Squats (45/35 lb bar), 400 meter Run

Saturday: Three Rounds, add your Bikes together, ski’s together and row’s together. E.g. 2312/772/806 Bike 1 Minute :20 Second Rotate, Ski 1 Minute, :20 Second Rotate, Row 1 Minute, : 20 Second Rotate, 1 Minute Side Plank Right, :20 Seconds Rotate, 1 Minute Side Plank Left :20 Second Rotate, Rest 6:40

All right guys–this week is a doozy! Don’t forget that Monday is Labor Day and we’re on a holiday schedule–7 a.m. and 4 p.m. ONLY.

We will do Chad on Friday as our 9/11 Hero WOD in two blocks–5-9 a.m. and 4-6 p.m. If you’re doing the full 1000X steps, plan on arriving at least 75 minutes before the end of the block. Everyone will need some extra time to chat with Coach Dan or Coach Reilly about how to scale. You can do it weighted or unweighted, use a few weights rather than the box, scale your reps, etc. Jesse broke it down here a couple of years ago. Figure out a strategy to count your steps and don’t forget to drink electrolytes throughout. Regardless, show up and do what you can…it’s a burner.

Workouts:

Monday: “Nicole” Max Rounds/Reps in 20 Minutes of: Run 400m, Max Pull-ups

Tuesday: 26 Walking Lunges, 20 Air Squats, 14 Alternating Pistols, 8 Push Press 135/95 3 Rounds for Time

Wednesday: 7 Minutes for Max Rounds of: 7 Power Snatches 115/75, 7 Burpees Over Bar, L-Hang Fun House to Finish. SMASH IT.

Thursday: Like FGB: 3 Rounds for Reps/Calories of: Dips, Rowing, GHD Sit-Ups, DB Push Presses 35/20, KB Swings 53/36

Friday: CHAD

Saturday: Rest? Haha, Buddy Buddy Bench Press, 3 Rounds of 5×5 95/45, 135/65, 165/75, 185/85, 215/95

Hey Tugboats! Fall is here which means we have some fun events coming up–mark your calendars!

• This Thursday: Our 200th workout of the year! So…get in and get after it for the remaining ~99 workouts this year!
• Labor Day, Sept. 7: Holiday schedule, 7 a.m. and 4 p.m. classes only
• Sept. 11: Chad! We will have two blocks of time for the workout, 5-9 a.m. and 4-6 p.m.
• Oct. 11: Gym work day, 2-5 p.m.

Workouts!

Monday: 5 Rounds for Time of: 50 Step-Ups 24/20, 200m Run, 12 Ring Dips, if you got a 20-45lb vest, wear it!

Tuesday: 75 Double Unders, 21 Toes to bar, 30 Hand to Hand KB Swings 53/36, 15 Toes to bar, 30 Hand to Hand KB Swings 53/36, 9 Toes to Bar, 30 Hand to Hand KB Swings 53/36, 75 Double Unders

Wednesday: Push Jerk Max 5, Weighted Pull-up Max 5

Thursday: Max Rounds in 12 Minutes: 4 Hang Squat Cleans 155/105, 24 Walking Lunges, 4 Chest to Bar Pull-Ups

Friday: Trade Rounds with your Buddy: 1 Minute L-Sit, Row 250m, 3 Rounds then, 1 Minute Handstand Hold, Row 250m 3 Rounds then, 1 Minute Plank, 250m Row 3 Rounds

Saturday: Other Total – Overhead Squat, Bench Press (for Tyler!) and Clean