WOD

At the risk of sounding sappy, it’s been an honor to spend this, our second, year with you guys. Lots of ups and downs as always, loads of records, thousands of reps. 2 Years without any signage!! I can’t believe it’s still working 🙂 I’m glad that it is, and it’s 100% to do with you guys wanting to come in and get after it, week in week out, telling your friends, re-recruiting people who’ve left, telling your mom she should call me and get workouts together. It’s amazing. Congrats and Bravo.

The 12 Days of Christmas are coming! Please remember that I’m not the guy who’s trying to exclude people by not using “Holidays” over Christmas, I’m just like a normal dude, and 12 days is fun because it fits really well, and I don’t know another way.

Starting the 4th – Next Monday – the first 4 workouts each week (Monday through Thursday) are workouts 1-4, 5-8, 9-12, Friday is make-up day or heavy day, and Saturday is still a team workout for happiness. We’ll have a Tally up in the Auxiliary Glass Boards in the gym, piece of cake.

ALSO!! Next week Dec 4th and 5th, we’re hosting the L4 for CrossFit again! Very big deal. Class sign-ups will be on the boards, we need people to sign up to allow the coaches testing to have real people to work with. Fear not about your ability level, THEY are being tested on their ability to teach and scale, NOT YOU on your athletic capacity. Deets in the gym as always 🙂

Workouts:

Monday: 7 Bench Presses, Row 400m, Rest 5 Minutes, 5 Rounds for total weight added up and total time of all the rows together

Tuesday:

LET YOUR COACH REDUCE YOUR REPS. Otherwise this workout will take forever. DON’T BE A NO-SCALE SCOTT.

“Filthy Intervals” 50 box Jumps 24/20, 50 Jumping Pull-ups Rest 2 Minutes 50 KB Swings 35/26, 50 Walking Lunges, Rest 2 Minutes 50 Knees-to-Elbows, 50 Push Presses 45/35, Rest 2 Minutes 50 Back Extensions, 50 Wall Ball Shots 20/14, Rest 2 Minutes 50 Burpees, 50 Double Unders, rest.

Wednesday: 3 Times Through Makes “1 Round:” Snatch Deadlift, Snatch High Pull, Power Snatch, Overhead Squat, Heaving Snatch Balance – Do it 5 Rounds with increasing weight

Thursday: Back Squat 1-10-1-20-1-30

Friday: Max Rounds in 12 Minutes of: 6 L-Pull-ups, and 25 Double Unders

Saturday: Team Abatte For Time, 1 mile Run (In 400m Relays), 21 Clean-and-Jerks (155/105 lb), 800 Meter Run (in 200m Relays), 21 Clean-and-Jerks (155/105 lb), 1 mile Run (in 400m Run Relays)

The team has to do 21 CnJ’s, they can break them up however they like, e.g. Brent does 11, Stephen does 10, that finishes the first round.

Big Week!

***NOTICE: The Gym will be closed after the Cornucopia is over around 10:00am, then also closed Friday and Saturday. Reopening Monday as per usual***

CORNUCOPIA: At Lynnwood Guys!!! Please sign up on the board, talk to Eileen and Kayla and get it sorted out!

Please remember guys!!! It’s fun to bring extra/new/friendly people around on this day, I get it, BUUUTTT the workout is super hard, long, and complicated. We’ve had a few issues over the years with emergency medical from this workout and visiting folks specificially. Bring them, it’ll be cool, but PREPARE THEM TO LISTEN TO ME AND DO WHAT I SAY, or else 🙂

Monday: “Mary” Max Rounds in 20 Minutes of: 5 Handstand Push-ups, 10 Alternating Pistols, 15 Pull-ups

Tuesday: “Kevin” 3 Rounds for Time 32 Deadlifts (185/135 lb), 32 Hanging Hip Touches (alternating arms), 800 meter Running Farmer Carry (15 lb dumbbells)

Wednesday: Jerk For 1 Rep Max

Thursday: Cornucopia As a team of 3-4 split up the following in order however you like for time:

200 KB Snatches 35/26
200 Deadlifts 95/65
200 Wall Ball Shots 20/12
200 Medicine Ball Cleans 20/12
200 Burpees
200 Pull-Ups
200 Thrusters 45/33
200 Calories on the Rower

Remember this one guys!? Super fun times, gym is rocking, all is well 🙂 Teams of 3 or 4 this year, let’s get it. Heats will be STARTING at 8:00am and 9:00am. We’ll have sign-ups in the gym coming soon enough, so get with your peeps and make some teams (it’s cooler to buddy up with people you don’t know as well) and reserve your spot!

Remember: We scale this workout, but it’s LONG, so be ready for soreness, and a darn good stimulus!

DATE: Thanksgiving Day, the actual Thursday Morning
TIMES: 7:50am and 9:00am, the workout takes about an hour, so plan to be a little early to warm-up, and the the second class, get ready to show up to a little bit of crazy 🙂
WHO: You
WHY: Because you want to eat pie(s).
WHERE: At the Lynnwood Gym, it’s way too mayhem 🙂

Workouts:

Monday: 5 Rounds for Time: 3 Push Press 185/135, 3 L-Pull-ups, 3 Double KB Swings 140/106

Tuesday: Back Squat 1 Rep Max

Wednesday: Row 500m x4 Rest as needed

Thursday: Waterfall this chipper: 30/20 Cals on the ski, 30 Box Jumps 24/20, 30 Wall Ball Shots 20-10’/14-9′, 30/20 Bike Calories, 30 DB Hang Power Cleans 35/25, 30 V-Ups, 30 Mountain Climbers, 30 Burpees

Friday: “Fran” 21-15-9 for Time of Thrusters 95/65 and Pull-ups

Saturday: Run 200m, Max DB Snatches 50/35, Max Burpees in 15 Minutes, Run Causes the stations to rotate.

Hear ye! Here Ye!

Monday: 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

Tuesday: Max Rounds in 10 Minutes of: 1 Muscle-up, 3 Bench Presses 185/135, 5 KB Swings 70/53

Wednesday: Every 2 Minutes for 20 Minutes: 3 Squat Cleans, 3 Hang-Clusters, 3 Thrusters 135/95

Thursday: For Time: 100 Double Unders, 40 GHD Sit-ups, 50 Double Unders, 40 Toe to Bars, 25 Double Unders, 40 V-Ups

Friday: Diane 21-15-9 For Time of: Deadlifts 225/155, and Handstand Push-ups

Saturday: 4 5-Minute “Segments”, take a minute break between each to rotate and get scores #1: Max Burpees, #2: Max Rounds of: 7 Med Ball Cleans, 7 Pull-ups, #3: Max Rowing Calories #4: Max Rounds of 7 Strict Knee Raises to L-Hang Reps and 14 Hollow Rocks

Halloween week! It’s on a Tuesday, that’s whack. But whatever, we’ll have some fun that day, I hope you can make it in, you’ll dig it. Details below. If you’re a costume person, cool rock it, I’m not particularly into it, I’ve tried many times in the past, and it doesn’t typically work so well. Example: I did a lumberjack one year, and people thought I was just wearing that, and didn’t even think it was halloween. HA.

No schedule changes dues to halloween. 5am classes on Wednesday (show up, y’all said you’d be there), and night classes on Tuesday. Thanks!

Workouts:

Monday: 3 Deficit Handstand Push-Ups, 6 Sumo Deadlift High Pulls 155/105, Accumulate 18 seconds in an L-Sit. Max Rounds in 6 minutes, two minutes rest, then again in 4 minutes, 2 minutes rest, then 2 minutes AMRAP again

Tuesday: Bring a deck of cards, NOT A PINOCHLE DECK, seriously. See below.

Wednesday: “Annie”

Thursday: “The Chief”

Friday: Ring Muscle-Up Day! WorkShop + Strength Training

Saturday: Buddy Buddy Push Press 3 Rounds of 5×5, 65/45, 95/65, 125/85, 155/105, 185/135

For Tuesday: Run through the deck by flipping one card at a time and doing what that card says:

E.g. An 8 of Spades means do 8 Deadlifts, a 5 of hearts means do 5 pull-ups, a four of diamonds means do 4 overhead squats, and a 6 of clubs means row 6 calories.

Spades -Deadlifts 185/135
Hearts -Pull-ups
Diamonds-Overhead Squats 115/75
Clubs -Rowing Cals
Jacks -20 Biceps Curls 45/33

Notable Alterations:
Ace of Spades Hold a Max Handstand Hold
Queen of Hearts Ski 15 Calories
“15’s” Skip Whatever Card made the “15” (God Bless Cribbage)
Pairs Repeat as if prior suit was played

E.g. 3,2,1…GO! I flip over an 8 of Diamonds, I do 8 overhead squats, then I go to my deck and flip over a 5 of hearts, I go do 5 pull-ups, then I flip a 10 of clubs, I would be rowing 10 calories, but 5 + 10 makes “15” so I skip the cals!! So I flip again and get a 10 of Spades, a PAIR! So I act like it’s a 10 of clubs (prior suit) and go row my 10 calories anyway (ha), I come back and flip, I get the Ace of Spades, I go to the wall and do my handstand. Et cetera.

Get it? It’s the whole deck 52 cards for time. Have fun with it, at most is 63 (53 Pull-ups) reps of anything, so the transitions will slow it down, hopefully the ski won’t back up, and yes, Jacks are 20 biceps curls with an empty bar (get jacked.. get it?!)

Congratulations to the people who hit 20 WODs, or more, in August!! I know it’s late, but heck, better late than never!! All is means is that I finally dredged the bottom of my inbox!! WHOA! Great work guys, that’s a lot of freaking reps!

Diana
Dan W
Renee
Chris
Margo
CC
Steve
Keith
Stef
Irina

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

Tuesday: Push Press for Max 3

Wednesday: Stagger the start and BLAST through it. 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

Friday: Elizabeth 21-15-9 for time of: 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

Background on “White”

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

“White” was the first CrossFit female Hero WOD, first posted on the CrossFit Main Site as the workout of the day for Tuesday November 8, 2011 (111108).