WOD

Presidents Day is not a thing 🙂 Regular schedule Monday, or MON-YAY!!!

The Open starts next week! We’re running the workout on Friday the 1st of March. Remember: the PM class is Friday night at Lynnwood it’s gonna be huge, with heats going off until we’re all done with it. Which also means that there’s NO PM CLASSES FRIDAY MARCH 1st. We’ll be judging each other (as if we don’t already) and being loud and awesome. Depending on the the workouts’ length it’ll take longer, hopefully it’s short and sweet. Remember: we don’t know the workout until Thursday night at like 5 or 6pm! So there’s really no way to plan better than what we’re doing as is. Watch games.crossfit.com for details, and plan for regular AM classes Friday, but fun times in the PM at Lynnwood if you can make it.

5k Rowing! There’s three slots, 8:00, 8:30 and 9:00. Be early to warm-up a bit, wear warm clothes, and be ready to smash it! Address up in the gym. Sunset school Park I think it’s called. Thanks Synnove!

Snowshoeing Info:
https://www.wta.org/go-hiking/hikes/skyline-lake-snowshoe#hike-full-description

If this sounds like you and your families’ jam, please join us! Let me know if you plan on coming, there’ll be spots on the whiteboards. We’ve got a plan carpooling and when to get there and when to start etc etc. Looks really great though!

Workouts:
Monday: “DT” 5 Rounds for time of: 12 Deadlifts 155/105, 9 Hang Power Cleans 155/105, 6 Push Jerks 155/105

Tuesday: Bench Max 3

Wednesday: Each Round for Time: 2 Muscle-Ups, 250m Ski, 500m Bike, Rest.

Thursday: Josh, Overhead Squats and Pull-ups – It’s a rather convoluted scheme, look it up 🙂

Friday: Handstand Practice, L-Hang Fun House, Parallette Games, Pistol Practice

Saturday: 5k Row

Sunday: Snowshoeing

Enough of that cuteness 🙂

Workouts:

Monday: For Time: 800m Run, 50 Toes to Bar, 600m Run, 50 V-Ups, 400m Run, 50 Sit-ups

Tuesday: Tommy V – look it up. Thrusters and Rope Climbs 🙂

Wednesday: Ring Dips/Dip for Max 3

Thursday: “Isabel” 30 Snatches 135/95 For Time

Friday: “Rowing Kelly” 5 Rounds for Time of: Row 400m, 30 Box Jumps 24/20, 30 Wall Ball Shots 20-10/14-9

Saturday: SDLHP x5 into a set of MAX Push-ups. Gotta do 5 rounds, the goal is MAX 5 in SDLHP, and Max Push-ups, the numbers should oppose as the rounds go on. Rest like a heavy day.

Not that serious 🙂

I’m so sorry guys, I got late added to a Level 2 course in Baltimore this coming weekend. I’ve scheduled time off for Feb 23-25 so we can have some events! So THAT IS THE WEEKEND. Apparently that works out well with super bowl and stuff. Taylor will be so happy. OMG! If they lose, she’ll be able to write a song about it! HA 🙂 That would be amazing.

5k Row, Saturday Feb 24th, Snowshoeing Sunday Feb 25th.

The Open: It’s coming! Fridays are the day when we’ll do the workout. It’s a few weeks out still. We’ll be having an event in the evening at Lynnwood to run all the heats needed to get everyone through the workout. Same as we typically do, it works great, so why not?! http://games.crossfit.com is where you go to register!

Workouts:

Monday: “Nate” Max Rounds in 20 Minutes of: 2 Muscle-ups, 4 Handstand Push-Ups, 8 KB Swings 70/53

Tuesday: Max Rounds in 10 Minutes of: 200m Run, 3 L-Pull-Ups, 9 Toe to Bars

Wednesday: Good Day for GHD Stuff and Randy For Time: 75 Power Snatches 75/55

Thursday: Handstand Walking Practice, 2k Ski Erg, Turkish Get-up 1 RM, Max Plank Test

Friday: Thruster Max

Saturday: 18.2 For Time 1-2-3-4-5-6-7-8-9-10 Reps of: Dumbbell Front Squats (2 x 50/35 lb) Bar-Facing Burpees

Rowing! Snowshoeing! The CrossFit Open! Sheeeesh!

February 10th: Row 5k at Sunset Park, we’ve done it there in the past, hopefully the weather cooperates and it’ll be grand. Details forthcoming, but save the date, and sign up for your heat and be early, all that good stuff!

February 11th! Showshoeing! I’m not sure where we’re headed, but it’ll be snowy, close and not an impassibly steep nasty mess. It’ll be gorgeous, bright, and snowy 🙂 Bring what you need, for yourself. The gym isn’t providing anything but an opportunity to have a good time with your crew.

The CrossFit Open:

Feb 29th – March 18th. 3 Weeks!

What that means for us: Friday night we smash 🙂 March 1st, 8th and 15th! Thursday is the Gymnastics Days, be excited for those, and beyond the heavy standardization of those workouts, we’ll be doing what we always do: take great care of you all so that we get fitter and have fun doing it! It’ll be great. Be excited, and carve out some time on Friday nights for us at the gym!

Please don’t be intimidated by the Open, it’s just workouts like we always do 🙂

Workouts:

Monday: Press for Max 5 and Annie

Tuesday: Helen 3 Rounds for time of: 400m Run, 21 KB Swings 53/36, 12 Pull-ups ***At TIL use treadmills for RX and keep the distance 400m on the treads. Update leader board if applicable, Carrie will be re-writing that board and making it nice soon enough 🙂

Wednesday: 5 Rounds 1 Minute at each station: L-Hang, Handstand Hold, GHD Hip Extension Hold, Bottom of Overhead Squat

Thursday: Power Clean Max

Friday: 5 Rounds 15ft. Handstand Walking, 5 Hang Squat Snatches (Heavy, but 5) rest 90 seconds

Saturday: Bear Complex – gotta do 5 Rounds

And here we are at the gateway to February. Man. Fun time when you’re having flies. Get ready for Lana this week as a guest instructor Monday AM, and Tuesday I think! I’m excited for Saturday, and within due course I’ll be rescheduling and posting about the 5K Row, and the Snowshoeing trip also, thanks for letting me take time to get my schedule in order. You guys rock 🙂 Super sorry for all the major planner types who want to fill it in, and can’t wait! Also, thanks for checking this website Tom 🙂

Workouts:

Monday: Clean and Jerk for Max 5 – basically cardio

Tuesday: Moore AMRAP 20 Minutes, 1 Rope Climb, 400m Run, Max Handstand Push-Ups – ropes again?

Wednesday: 21-15-9 for Time of: Power Snatch 95/65, Burpee

Thursday: Ring Muscle-up Practice Day and Pull-up for Max 5

Friday: Double Jackie – yep, two rounds, for time, two shorter rounds of course is good scaling 🙂

Saturday: Buddy Buddy Deadlifts 3×5 95/65, 135/95, 185/135, 225/155, 275/185, 315/225

Normal Hours for us today guys 🙂

In all seriousness, how crazy it is that it’s only been 60 years since the south stopped segregation. That’s actually not that long ago.

Snow forecasted for Tuesday (maybe), keep a keen eye on this website for info related to it if anything does come up. I know some of you guys look at Lynnwood’s site, but they’re different gyms and the conditions might be totally different. Stay tuned here 🙂

Workouts:

Monday: Chelsea

Tuesday: Clean for Max 5

Wednesday: 7 Rounds for Time of: Row 21 Calories, 42 Double-Unders

Thursday: Bike 1000m, Ski 400m, 21 DB Thrusters 45/35, Double KB 106/52 Front Rack Circle Walk Do this in waves: Pair people up, once the skiers have started, send the next wave of bikers. Coach Determines Roundages!

Friday: Let’s work it up to a 5RM on the BENCH!

Saturday: 200m Run, XX Rope Climbs, XX Toes to Bar, max reps in 15 minutes, run causes the rotate, Rope Climbs are 5x for scoring. Teams of 3.