WOD

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.

I went around this morning with Carrie and drove all around Edmonds and Lynnwood to see if it was bad. It’s really not bad at all 🙂 See you in the gym!

OK OK OK, it’s supposed to be snowy and like 13 degrees or something. I’m all for “being tough” and “embracing the suck” of doing things in the cold and all that, but there’s a point where it’s just nasty and not cool. Sub 35 is that point 🙂

So ignore what you’ve signed up for on the board, this saturday is “normal” class time, and a good nasty triplet to smash away at.

If the weather gets super nasty with snow and roads are bad etc., PLEASE CHECK HERE FOR UPDATES.

Workouts:

Monday: Max Rounds in 12 Minutes of: 12 Wall Ball Shots 20-10’/14-9′, 12 Push-ups, then 12 Minutes to work up to your best Thruster for the day. Score is Rounds / Pounds

Tuesday: Hang Snatch, Snatch, Overhead Squat for Max

Wednesday: Deadlift Max 3’s

Thursday: 4 Rounds for Time of: 4 Bar Muscle-Ups, 12 Kneeling Jump to Box Jumps 24/20, 4 Wall Walks

Friday: Version A: Max Rounds in 8 Minutes of: 8 Pistols, 4 L-Pull-ups Version B: Max Rounds in 12 Minutes of 8/8 Split Squats, 8 Seated L-Ring Pull-Downs

Saturday: Like “The Chief:” 3 Minutes on, 1 Minute off – 5 times. 3 HSPU’s, 6 Walking Lunges, 9 SDLHP 95/65, use buddies, fitter person goes first, and if the second person gets lapped, so be it!

New year, new you, same Jesse 🙂

Hey guys 🙂 Thanks for the week! I hope you enjoyed the break, I think we all need one, even you guys. Y’all train really hard all year, a rest week, in a chill week from work is a smart move.

Schedule! Monday is a half day! No early AM classes however the PM classes, 4:00 and 5:00 are good to go! See you then!

Otherwise, “normal” week 🙂

Looking at the coming year: 298 training days this year! Up from 297 last year! That’s ample opportunity to smash workouts, and be your fittest self. EVENTS! I know you guys love events, I do too, even though I may grumble, they’re fun. Lots of holidays this year are mid-week so we’ll do lots of cool stuff. I’ve got tentatively on the schedule 18 events this year. From Murph, to Snowshoeing to a Helen Challenge, Juneteenth, an overnight camping trip, etc. Let’s do it!

First and most urgent! ROW 5K DAY!! We’ve been doing this the past few years, I love it. It’s really cold, it’s been clear, the view of the Olympics is awesome, and you get a wonderful 5,000m out of the way! Saturday the 13th, 8am, at that little park in Edmonds that has a cover in case it rains. No classes in the gym that day, just over there in heats every 1/2 hour until we’re done! On the bright side, we’ve got like 12 rowers in the mix now! So it’ll be awesome. Sign-ups will be in the gym, don’t add numbers, just fill in when you can make it 🙂

“Lotta Mo’ in Twenty-Fo'”

Workouts:

Monday: Every 5 Minutes for 30 Minutes: 5 Deadlifts 315/225, 10 Box Jumps 24/20, 15 Push-Ups

Tuesday: Max Rounds in 12 Minutes: 30 Double Unders, 30 Hang Power Cleans 75/55, 30 Mountain Climbers

Wednesday: “Rene” LCF as Rx’d 5 Rounds for Time of: 400 meter Run, 21 Walking Lunges, 15 Pull-Ups, 9 Burpees

Thursday: Back Squat x5

Friday: Strict Nicole AMRAP 20 minutes: 400m run Max reps pull ups

Saturday: Teams of 3: Euro Presses 35/20, Hang on the Rope, Row 300m. Max Euro P’s in 20 minutes. Finishing the Row Causes the Rotate. Put an honest effort into the hang. 1 Euro Press is: Hands to DB’s, Jump feet back, Push-up, Right Right, Row Left, Jump Feet in, Deadlift, Hang Squat Clean, Thruster.