WOD

Hey guys, couple things: Labor Day Weekend we’re gonna take some time, I hope you are too!! Get out of town, go get sunburnt, find that buddy with a boat, do the enchantments through hike. Yes. The gym will be closed, the 2nd and the 4th, Saturday, Sunday, Monday. Be ready for burners before and after :

Furthermore! September 11th is coming: we’re gonna do “Chad” this year, it’s 1000 Step-ups 20 wearing a backpack that’s 45/35. Certainly we’ll be scaling this workout, shorter boxes (my favorite), fewer reps, lighter weight etc. etc. But it takes a long time, and so I was thinking it’d be cooler to have “Chad Sessions” early and late each day to ensure that there were loads of people around when it’s being done. I’m thinking a 3 Hour Slot in the AM, and a 2 Hour Slot in the PM. If you wanna have a good time with this workout it behooves to work on your specific gear so it’s comfortable and weighted in a balanced way. GoRuck (a company that sells really nice gear for stuff like this) gave affiliates a discount code at the Games so if you want to look into something like that, let me know.

Monday: 5 Rounds for Time of: 50 Step-Ups 24/20, 200m Run, 20 Push-ups, if you got a 20lb vest, wear it.

Tuesday: 75 Double Unders, 21 Toes to bar, 40 Hand to Hand KB Swings 44/31, 15 Toes to bar, 40 Hand to Hand KB Swings 44/31, 9 Toes to Bar, 40 Hand to Hand KB Swings 44/31, 75 Double Unders

Wednesday: Push Press Max 5, weighted Pull-up Max 5

Thursday: Max Rounds in 10 Minutes: 5 Hang Squat Cleans 155/105, 30 Walking Lunges, 5 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 – roughly a 36 minute workout

Saturday: “Other Total” – Overhead Squat, Bench Press and Clean

Thanks guys! Rowing on Saturday was awesome! We had two freakshows break the 40 minute mark, super stoked for them, and we had many others come and get sweaty as all get out! Big thanks to CC for hosting, and for all the delicious food! Rowing on Saturday counts for 2 sessions, that’s nasty. 16 Days left in August to try and get your sessions in fam!!

Workouts:

Monday: Back Squat Max 3

Tuesday: Max Rounds in 15 Minutes of: 1 10′ Legless Rope Climb, 10ft Handstand Walking, 400m Run

Wednesday: Jackie, If you get the first Jackie done in less that 7:00, then add another 1/2 Jackie right at the end of it 🙂

Thursday: Max Rounds in 20 Minutes of: 12 GHD Sit-ups, 12 Strict Pull-ups, 12 Hang Power Cleans 155/105

Friday: Deadlift Max 5

Saturday: With a Buddy: 21 Power Snatch 85/60, 21 Bar Over Burpees, 15/15, 9/9, 15/15, 21/21 – I go, you go at each exercise. Like Eileen does her 21 Power Snatches then Kayla does her 21 Power Snatches, then Eileen does her 21 Bar Over Burpees, then Kayla does her 21 Bar Over Burpees etc. etc.

CrossFit Games! It’s this week, I think it starts Tuesday technically, but whatever, I’ll be there Sunday getting after it, look for me in the background! I’ll be the REALLY tall guy in the beard and sunglasses, looking terribly normal, next to the worlds fittest athletes.

John! I’m really proud of how we’ve taken the ruddy youth under our wing you guys 🙂 You should be proud too. He’ll be around this week and a little next week and then that’s it 🙁

10K ROW EVENT! August 12th, get your dates right, next next Saturday. I’ll get the details out, the main issue is parking, so if you can carpool or park at the Edmonds Gym and then walk over (it’s 600 meters) that’s super easy. All the details will be laid out, fear not. It would help however if you sent me an email to make sure that I have it, so that getting you directions, your heat schedule, when you actually row and who with (Annie?), and all that good stuff would be easier. The Gyms will be closed for Classes that Saturday.

***LAST BUT NOT LEAST*** Augusts 20 WOD Challenge!! Simple (not easy!!!) challenge guys: Aug 1 (Tuesday) through Aug 31st (Thursday) try to get in 20 workouts in the gym! How do we track it?! Put your name on the whiteboard (the one above the weights) and start a list of dates after your name. Tuesday September 5th we’ll have a tallying and final reckoning and announce who the bad asses are who made it 20 or more times! Yes, the 10k Row Counts as one of the 20, hell, let’s count that bad boy for two!

Workouts:

Monday: Row 1:00 on, 1:20 off, 12 Rounds each for distance
Tuesday: Push Press Max 5
Wednesday: Helen
Thursday: For Time: 50 Alt. DB Snatches 45/35, 40 Box Jumps 24/20, 30 Burpees, 60 DB Box Step Overs 24″-45#/20″-35#, 30 Burpees, 40 Box Jumps, 50 Alt. DB Snatches 45/35
***Carry only 1 DB for the Step Overs***
Friday: 5, 4 Minute Periods, Rest 1 Minute between each: Max Double Unders, Max Time in Plank, Max Cals Ski, Max Time in Back Plank, Max Distance C2 Bike
Saturday “Buddy Buddy” Front Squats 3 rounds of 5 sets of 5, 95/65, 135/96, 185/135, 225/155, 275/185

You guys really are the best, thanks so much for your positivity and willingness to take care of your community, and the building that houses it. You guys humble me and motivate me way too much. Thanks. Here’s the weekly reveal of the to-be drubbings 🙂

Monday: Max 5 Bar Dip, Work to your GHD number in even sets between.

Tuesday: Max Clean and Jerks in 10 minutes like this: 30 CnJ 135/95, Row 1000m, 30 CnJ 135/95

Wednesday: 5 Rounds for time of: 400m Run, 12 Back Squats 225/155

Thursday: Jerk for Max 1, use the blocks! Makeshift ones at TIL.

Friday: “Ledesma” AMRAP in 20 minutes, 5 Parallette Handstand Push-Ups (6″ Deficit), 10 Toes Through Rings, 15 Medicine Ball Cleans (20/14 lb)

Saturday: With a buddy, trade rounds, Run 200m, Max Strict Pull-ups, Banded or Heavy Ring Rows, Max Reps in 20 minutes – no kipping!!

Hey guys: I hate doing this sort of thing because it causes changes based around money. As everything else has stated in the past few years that “everything’s more expensive” truth is, everything is more fucking expensive :/ PUD, PSE, Light Bulbs ($35 environmental fee on a pack of 12 bulbs), chalk, the insurance is more, internet has gone up, the affiliate dues, hell, TP and paper towels have gone up, even the credit card processing company raised their rate, sales tax got increased last year etc, etc. I’m sorry guys.

I can only hope that you can see the increase in value that you’ve gotten since we’ve started working together to make your gym as great as it can be. Paint in and out, a new roof, parking lot and “curb appeal” improvements, loads of new gear, improved coaching, clean water, LED fixtures (more to come, thanks Allan!), signage to come, and so on. AND I can only hope that you guys see that your gym experience will only continue to get better and better. Big thanks!

I wanna bring up the rates as follows, 1st number is current rate, second number is proposed rate:

3x/week Current $170, Proposed $185
4x/week Current $185, Proposed $200
Unlimited Current $205, Proposed $220

Furthermore, I’m exploring all options to keep rates as low as possible for you guys. 1) if you can pay with a check for 6 months to a year at a time I’d be happy to give a 4% discount on the total (the CC processing fee is 3.75% + $.25 per transaction). Same thing for cash. If you wanna pay the gym in Crypto (BTC or USDC or something like that) I’ll entertain it as well with a similar $ discount based on current dollar rates. This discount for paying up front eats up most of the price increase simply because of the CC fee, vultures.

If this really puts you out guys, please let me know. I know it’s brutal out there, and like I said I really do hate to add to it. The insanity that is.

ALSO: Friday the 28th Send off Workout for John!! 4:15pm Class at Lynnwood, EN MASSE, and then we hang out afterwards, it’ll be great. BIG THANKS.

Workouts! The fun part 🙂

Monday: FGB Style: Wall Ball Shots 20-10’/14-9′, Rowing for Cals, Jumping Pullups, C2 Bike for Cals, Ab Mat Sit-ups, Ski Erg for Cals rest 3 Rounds for Reps

Tuesday: Bear Complex

Wednesday: Run 800m, 21 Bench Press 135/95, Run 400m, 12 Turkish Get-ups 53/36, 200m Run, 21 Bench Presses 135/95, 200m Run, 12 Turkish Get-ups 53/36, Run 400m, 21 Bench Presses 135/95, Run 800m

Thursday: 5 Rounds for Time of: 3 Bar Muscle-Ups, 33 Cross Over Singles, 3 Deadlifts 315/225

Friday: Power Snatch for Max 3

Saturday: 3, 3 Minute AMRAPs with 1 Minute rest of: 30 Med Ball Cleans 50/30, MAX Handstand Push-ups, 1 Round of 4 minutes at the end. Total of 13 Minutes of work. 3, 1, 3, 1, 3, 1, 4, rest.

Is that a thing?

Workouts:

Monday: Thruster for 7 Rep Max, L-Hang Fun House

Tuesday: With a buddy, Row 6k by 300m

Wednesday: Run 200m, 6 Ring Dips, Run 400m, 12 Ring Dips, Run 800m, 18 Ring Dips, Run 800m, 12 Ring Dips, Run 400m, 6 Ring Dips, Run 200m For Time

Thursday: “Moon” 7 Rounds For Time of: 10 DB Hang Split Snatches, Right Arm (40/30 lb), 1 Rope Climb (15 ft), 10 DB Hang Split Snatches, Left Arm (40/30 lb), 1 Rope Climb (15 ft)

Friday: “Inverse Fran” 21-15-9 For Time of Pull-ups and Thrusters

Saturday: Max Rounds in 18 Minutes of: 6 Double KB Swings (106/72), 6 Burpees, 18 Double Unders, trade rounds with your buddy