WOD

Way to go November! I hope you guys got out and enjoyed the sun and fresh air, a long walk anyone?!! Remember no classes on Tuesday, take the rest day 🙂

Workouts:

Monday: Push Press Max 1, L-Sit Training ~15-20 mins.

Tuesday: Closed

Wednesday: 3 rounds for time: 600m row, 15 Power Cleans 115/75, 21 Wall Ball Shots 20-10’/14-9’

Thursday: 100m Run, 10/9/8/7/6/5/4/3/2/1 Hang Power Snatch 95/65

Friday: Deadlift Max Triple

Saturday: Teams of 3: Max Overhead Squats 135/95, Max Double Unders, 50 KB Swings 35/26 causes the rotate, 15 Minutes for Reps

Hey guys! Heads up on schedule for the November times. Veterans Day we’ll be closed for observance. And for Thanksgiving we’ll be open TurkeyDay itself at Lynnwood (Thursday) for the Cornucopia Workout, but then closed the rest of the weekend 🙂 Thanks!

Workouts!

Monday: Every 2 Minutes for 20 Minutes: 2 Clean and Jerks 275/185, 4 Clean Pulls 275/185, 8 Toes to Bar

Tuesday: Bench Press 1-30-1-20-1-10

Wednesday: “TEAM Lumberjack 20” For Time, 20 Deadlifts (275/185 lb), 200/200 meter Run, 20 Kettlebell Swings (2/1.5 pood), 200/200 meter Run, 20 Overhead Squats (115/75 lb), 200/200 meter Run, 20 Burpees, 200/200 meter Run, 20 Chest-to-Bar Pull-Ups, 200/200 meter Run 20 Box Jumps (24/20 in) 200/200 meter Run 20 Dumbbell Squat Cleans (45/35 lb) 200/200 meter Run

Thursday: AMRAP 10 of: 12 GHD Sit-ups, 15 Thrusters 95/65

Friday: 4 Rounds for Time of: 40 Cals Rowing, 40 Double Unders, 14 Ring Dips

Saturday: Partner Double Running Isabel! For Time, I go, you go, 10 Rounds for Time: 200m Run, 6 Power Snatches 135/95

Yo! Deck of Cards week!! I included the layout from years past below, the gym has ample decks of cards, and Jeremy and Emma’s deck is always there, ha! Remember guys we’re closed the PM on Friday. Furthermore, I’m thinking about shutting it down for Saturday AM also. It’s one of those days like July 5th, where the night before is rough, and sleep is king. If you’re dying to make sure you train Saturday morning, talk with Eileen and Kayla and help them to get an idea of how many are coming, we’ll make our choice by Wednesday and have it posted IN THE GYMS.

Remember how this works? Flip a card, do what it says, and then flip again. Speed is king.

Suits: When you flip card, e.g. 8 of Diamonds, you do 8 Overhead Squats, next you flip a of clubs, do 6 Calories on a rower.
Spades: Deadlifts 185/135
Hearts: Pull-ups
Diamonds: Overhead Squats 115/75
Clubs: Rowing Cals

Special Cards and Scenarios: 15’s are anything that adds to “15” 9 and 6, 8 and 7, face cards and 10’s with a 5 etc. You flipped 7 of Clubs, you rowed your calories, then flipped an 8 (seven plus 8, that’s 15!!) the 8 “made” the 15, so skip the 8. Flip again and keep going.

Ace of Spades: Hold a Max Handstand Hold
Queen of Hearts: Ski 15 Calories
“15’s:” Skip Whichever the last card that made the “15”
Pairs: Act as if prior suit was played
Jacks: (get jacked) 20 Biceps Curls 45/33

Workouts:

Monday: Max Rounds in 20 of: 12 DB Snatches Right 50/35, 12 DB Push Presses Right 50/35, 100m Farmers Carry Right 50/35, DB Snatches Left 50/35, DB Push Presses Left 50/35, 100m Farmers Carry Left 50/35

Tuesday: Max Rounds in 10 Minutes of: 3 Bar Muscle-ups, 5 Bench Presses 185/135, 7 KB Swings 70/53

Wednesday: Drag Races! 20 Hang Power Cleans 75/55, 600m Run, rest as needed, 4 rounds

Thursday: Power Snatch for 3RM

Friday: Deck of Cards WOD!!

Saturday: Buddy Buddy Front Squats 3 Rounds of 5×5: 95/65, 135/95, 185/135, 225/155, 275/185

I get asked every once in a while “this weeks workouts look easy?” Don’t worry. Within the framework of a multi-year training plan, there has to be periods of “deloading” where the body is put under less stress. Training is still stress after all. This allows for recovery of the athletes system, muscles and tendons sure, but also the hidden things that really drive your body: hypothalamus, pituitary, adrenals, hormones in general, circadian rhythm, you know stuff like this. As we typically run ourselves ragged (living through late state capitalism on the cusp of impending doom) doing all the things and being fit as hell, a little back off here and there is a good thing.

Now, this “back off” isn’t a back off in intensity, it’s a purposeful reduction in mental stress, and also, physical damage from the training. That “damage” is certainly what allows for you to get built up from the training, it’s necessary, but like most things, too much is in fact, too much. I hope you feel recovered a bit from last week. This is how that might feel for you over achievers out there: the feeling like you need to do more, the feeling like you didn’t try hard enough last week, the feeling like you’re unsettled and restless, did you practice something at home over the weekend? Did you go for that jog you’ve been meaning too even though we ran MILES on Wednesday? No drama. Just know this is normal. And that feeling you had, will go away this week. It’s a doozy, and serious fitness workouts. Be ready for scaling, and GOING. Cheers!

Halloween is coming guys, we closed the PM classes that day, which this year is on a Friday. So yippee, I hope you have some cool plans and that you’ll have the extra time to really enjoy them.

Workouts:

Monday: 3 Rounds for Time of: 12 Back Squats 225/155, 36 Double Unders, 12 Burpees

Tuesday: 5 Rounds for Time of: 6 Strict Handstand Push-ups, 6 Strict Ring Dips, 12 KB Swings 70/53

Wednesday: “White” 5 Rounds For Time of: 3 Rope Climbs (15 ft), 10 Toes-to-Bars, 21 Overhead Walking Lunges (45/35 lb plate), 400 meter Run

Thursday: Snatch Balance Max 3

Friday: EMOM 12: 2 Bar Muscle-ups, 6 Power Cleans 135/95

Saturday: Teams of 3: Max Reps in 20 Minutes: 300m Row causes the team to rotate, Max Paralette Push-ups, Max DB Box Step Overs 20″/16″ 50/35

Make your own sunshine 🙂 Hey team, remember that we’re closed Monday for Indigenous People’s Day. Enjoy the extra day of rest, I’m sure most of us are working, but if you get the day off, hey! 6, 7.

Monday: Closed

Tuesday: Hang Squat Snatch Max 2

Wednesday: “Jerry” For Time: 1 Mile Run, 2000m Row, 1 Mile Run

Thursday: “Lynne” 5 Rounds for Reps with rest: Bench Press Bodyweight, Pull-ups

Friday: 300m Row, 12 Push Jerks 135/95, every 3 minutes for 18 minutes.

Saturday: Max Rounds in 15 Minutes with a buddy of: 3 Strict Ring to Chest False Grip Pull-ups, 5 Deadlifts 315/225, OR 3 Strict Pull-ups, 5 Deadlifts 315/225. Buddy’s can spot each other on the pull-ups as needed.

Hey guys! A couple things to keep in your minds eye for October, Monday the 13th, Indigenous Peoples’ Day, the gym’s closed in observance. If you rock a tax extension that deadline is approaching, kudos for making the man wait, comrade. And Halloween is on a Friday this year, we’re going to do the deck of cards workout (I think it’s great), and we’re only going to do AM Sessions that day. 5,6,7, October 31st, try to find a way to make it in! Otherwise, go home, make sure you don’t buy Nestle candy, and enjoy “Ernest Scared Stupid” or whatever you people are watching on Netflix these days.

Remember that this time of year is the layers time of year: in the AM it’ll cold in the gym (I sure won’t turn on the heater yet), and then it’ll suddenly be too hot while the workout is happening (I’d prefer to not open all doors and turn on every fan), and then when you’re cooling down it’ll happen fast because it’s cold (I’m not going to run around and play climate control fairy.)

Once the gym gets consistently cold, the gym will be heated 🙂 Until then, enjoy the fall season and all it’s splendor.

Workouts: This is a really good week to listen to your coaches’ teaching and scaling. You’re welcome 🙂

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

Tuesday: “Not JT” 21-15-9 For Time of: DB Military Press 60’s/40’s, DB Bench Press 60’s/40’s, Bar Dips

Wednesday: 4 Rounds for Time of: 200m KB Farmers Carry 53/35, 11 Strict Pull-ups, 11 Suitcase Deads Right 53/35, 11Suitcase Deads Left 53/35

Thursday: Max Rounds in 20 Minutes of: 350m Row, 40 Double Unders, 200m Run

Friday: Sumo Deadlift High Pull Max 1, Romanian Deads 4×15 with the max

Saturday: Teams of 3 Max KB Swings in 20 Minutes of: LCF/TIL Biathlon: Double KB Russian Cleans 106/70 (53/35 each hand), Circle of Push-ups Feet on a plate (you’ll find out), Rest