WOD

Hey guys! Remember GYM IS CLOSED MONDAY. Hooray labor day, enjoy the fruits of your labor. Remember guys, this week is a little prep-heavy for “Chad” coming up on September 11th. The schedule on that day will be different as well.

Monday 9/11 Patriot Day Schedule: AM Block from 5-8, PM Block from 4-6. The workout takes a while (like an hour or less) so in the AM, you need to start by about 7:00am, in the PM you need to start by about 5:00pm. The other classes will be cancelled for that day, so plan ahead, find a slot that works best for you, and let’s show up big for “Chad!”

Workout Notes:

Background: This “Chad” memorial WOD, sometimes called “CHAD1000X” is dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

On December 14, 2018, CrossFit Games Director, Dave Castro @thedavecastro posted this workout in memory of Wilkinson, who was a friend. Castro said, “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1,000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.”

From the Navy SEAL Foundation website: “SOCS Chad Michael Wilkinson died by suicide. The Foundation provided immediate tragedy assistance funding, travel and lodging for his family members, flowers and memorial legacy items for the command memorial and reception, as well as a family dinner the evening before the command memorial.”

Chad’s workout and life inspired the creation of The Step Up Foundation @thestepupfoundation, which features the workout in a virtual “CHAD 1000X” event, bringing together athletes from around the world to raise awareness of the epidemic of veteran suicide and to help be part of the solution by supporting veteran health initiatives.

Workouts:

Tuesday: 27 Lunges, 21 Air Squats, 15 Alternating Pistols, 9 Push Press 135/95 3 Rounds for Time

Wednesday: Nicole, people who are gooood at pull-ups should do strict.

Thursday: 7 Minutes for Max Rounds of: 7 Squat Snatches 115/75, 7 Burpee Box Jump Over 24/20, L-Hang Fun House to Finish?

Friday: Like FGB: 3 Rounds for Reps/Calories of: Bar Dips, Rowing, GHD Sit-Up, Double Unders, Wall Ball Shots 20-10/14-9, Rest

Saturday: Buddy Buddy Deadlifts 3 Rounds of 5×5 with 95/65, 135/95, 185/135, 225/185, 275/225, or whatever makes the most sense.

I hope you made the 20 WODS! We’ll have a reckoning and we’ll publish the most attended folks in August, amazing. Thankfully September is now here! Remember guys, we’re closed the 2nd and the 4th, GET YOUR LIVES TOGETHER, school, food, new routines, kids, busses, put away the summer accoutrements that are cluttering your life, call Lana, etc. etc 🙂

Monday: For Time: 100m DB Overhead Walk 40/30, 30/24/18/12/6 Pull-ups

Tuesday: Dips Max 5

Wednesday: Arnie For Time: 21 Turkish Get-Ups, Right Arm, 50 Kettlebell Swings, 21 Overhead Squats, Left Arm, 50 Kettlebell Swings, 21 Overhead Squats, Right Arm, 50 Kettlebell Swings, 21 Turkish Get-Ups, Left Arm, Use a single Kettlebell (2/1.5 pood)

Thursday: Holleyman 30 Rounds For Time, 5 Wall Ball Shots (20/14 lb), 3 Handstand Push-Ups, 1 Power Clean (225/155 lb)

Friday: Pair Off: Bike 1000m, Ski 500m, Row 500m, rest a significant amount of time, do 3 rounds on the day

Saturday: CLOSED

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!!