WOD
Another Great Week!
I’m so stoked for you guys 🙂 I’m sounding like C.C.! Things to plan for: Saturday May 28th, MURPH is happening! Location TBD, but I’m trying to find a location that has a track and a legitimate pull-up bar. If you can think of a place, let me know ASAP. There will totally be a BBQ following the final heat, maybe concurrently happening, but at any rate, prepare to bring a tasty side, the gym will cover grilling, meat, brats, and La Croix. Be stoked, do some extra push-ups, trust me. Lynnwood is probably the fall back place, the run is perfect (safe, round 1 mile course) lots and lots of pull-up bars of all heights, and grilling is really easy there too. Help me find a spot!
Workouts!
Monday: Filthy 50’s, but in reverse order! It really is way different.
Tuesday: 30 Ring Muscle-Ups for time, we did heavy dips and pull-ups last week, so come play with putting them together!
Wednesday: “Coe” 10 Rounds for Time: 10 Thrusters 95/65, 10 Ring Push-Ups
Thursday: For Time: 800m Run, 50 Deadlifts 185/135, 1000m Row
Friday: Max Rounds in 10 Minutes of: 15ft Handstand Walk, 15 DB Box Step Over 50/35, 15 GHD Sit-ups
Saturday: Buddy Buddy Bench Press 5 Sets of 5, 3x.
It’s a good week!
I figured a few things out! Always learning, that’s me 🙂
Here’s the workouts!
Monday: 10 Rounds for Time of: 7 Power Cleans 135/95, 5 Handstand Push-ups
Tuesday: Ring Dip for 1 RM and “Annie” 50/40/30/20/10 of Double Unders and Sit-ups For Time
Wednesday: Deadlift Max 3, and associated other nasty games 🙂
Thursday: Max Rounds in 20 Minutes of: 16 Alt. DB Snatches 50/35, 8/8 DB OH Lunges 50/35, 4 Wall Climbs (they’re baaaack)
Friday: Pull-up Max 1, Full GHD Run Down (if you know, you know)
Saturday: 28 Minute AMRAP of: 28 Pull-ups, 28 Cals on the Rower, 28 Overhead Squats 75/55, 28 Burpees
We’re Open again baby! It’s GO TIME!!!
Alright, it’s not that new, but there’s a bunch things that are new, and lots more that have been improved!! BIG BIG thanks to Tom! He came through heavy on two occasions and basically saved the day. Both with anchors and with moving very heavy things (some things even I have a tough time moving!) Also, I hate painting and so I always look to cut corners, Manolo and his crew are amazing, as you’re about to find out. Big shout out to Dan and Jen for major cleaning of the flooring over the weekend! I’m downtown this weekend teaching a course, so they came through TOUGH and made the floor cleaner that it’s been in months I’m sure.
So welcome back from Spring Break! Now let the beatdowns continue!!!
The Workouts!
Monday: Elizabeth For time: 21-15-9 Power Cleans 135/95, Ring dips
Tuesday: STONES DAY!
Wednesday: Nicole Max Rounds in 20 minutes of: 400m run, max reps pull-ups
Thursday: Push Jerk for Max 1
Friday: Karen For time: 150 Wall Ball Shots 20/14 – 10’/9′
Saturday: Row/Push-up team workout. Partner up. Row 250m, do 15 Push-Ups 8 Rounds for Time.
Big thanks for last week guys, it was a super grind (12-14 hour days Sun-Thur, TGIF if was like only 8!) but we got so much done. I hope you had a good time following along on IG it was fun posting, don’t get use to it 🙂 The next time we’ll be closing is for the week between Christmas and New Years. PLAN FOR IT. Take a trip, book that AirBnb right now, call your long lost cousin and start repairing your family so you can visit during that week. See? I’m here to help 🙂
Let’s CRUSH this week and get back to it! Murph is coming!
It’s like quarantine week!
It’s like we’re back in quarantine. Here we go!
All jokes aside: BIG THANKS you guys. Your support during our ownership change has meant the world to me! It’s a hellva risk, fearful, and hopeful. You guys have welcomed me/us with open arms, your humility to take new ques, and new training ideas and run with it has been heart warming and humbling to me for when I feel like I’m “holier than thou” that I need to check myself. Thanks. So this week I’m giving back to you, in the form of a really nice place to train in, instead of that old run down, been there 1000 times gym, you’re getting a renewed and reinvigorated 2022 version of your gym that you love, ready for records, sweat, laughter, some tears for sure, callous rips, summer BBQ’s, fucking Murph, and all that comes in between. BIG THANKS to you guys, I’ll keep you up to date on Instagram!
Check out our YouTube Channel from Quarantine for exercise demos! https://www.youtube.com/channel/UCQsfG465VRh9DwzyLEWUFqQ
Monday:
Max Rounds in 15 Minutes of:
Mountain Climbers (30)
Candlesticks (8)
and
Kitchen Counter L-Sits (your best hold)
(read it out loud, it’s totally iambic pentameter!)
Tuesday:
Pistol Progression: Toes touching, tight rope, ankle on calf, box, 15 reps if each
-then-
For Time:
40/30/20/10 Push-ups
10/20/30/40 Odd Object Ground to Overhead (think like medball clean and push press with a suitcase full of stuff)
Wednesday:
Max Rounds in 20 minutes of:
20 Leg Raises
20 Sit-ups
20 Bicycle Crunches
20 Hollow Rocks (each side is a rock)
Thursday:
3 Rounds for Time of:
50 Stationary Lunges (hold onto something)
40 Kneeling Goodmornings
30 Rotating Jumps (only turn as far as feels safe and comfy!)
Friday:
What kinda cardio you got? Got a rower? Got shoes? Got a bike? GO USE ‘EM!!
Rower: 5k Time Trial
Bike: 10k Time Trial
Walking: Find a hilly route, and smash it for 30 minutes, wear a backpack!
Running: Find a rainy windy 5k and make it happen 🙂
Saturday:
The gyms should be pristine at this point, leave the awe and fascination for Monday morning 🙂
100 Burpees. Seriously, try it!
Can you get it done in 10 minutes? 10 each minute?
Scale it back, do 60 if you need to. If you get 60 done in right around 6 minutes though… You know what that means! Keep going!
March 28 through April 2nd
Hey!! Killer week ahead of us, super stoked about the attendance team 🙂 We had a blasty on Saturday too at the track! Next time it’ll be even better!
Workouts!
Monday: Back Squat for 10RM, Front Squat for 10RM, Overhead Squat for 10RM
Tuesday: Bench for Max 5, between the rounds do a set of your best L-Pull-ups
Wednesday: 100 KB Swings 53/35, 100 Push Ups, 100 Stationary Lunges, 100 Sit-ups
Thursday: Max Rounds in 12 Minutes of: 25 Double Unders, 6 Pull-ups
Friday: Drag Races: 5 Sumo Deadlift High Pulls “heavy”, 21 Calories on the Rower – Do 5 Rounds on the day, rest as needed within the time frame.
Saturday:
WSC Max in 2 Minutes of 5 Thrusters 115/75 3 Burpee Over Bar, Buddy 2 Rope Climbs then Hangs on Ropes or Pull-up bars Anyhow for the remainder.
Another week in preview!
Big Week! We’re adding AM Classes to Tuesday and Thursday Mornings! 5, 6, 7, and 8:30am! Come train every day, it’s a killer goal, and will expose you to literally another 100 workouts this year under the watchful eye and expert tutelage of your coaches and friends! Super rad.
***REMINDER: we’re gonna be closing the gym the week of April 4-9. I know this is a huge bummer, but it’s so I can finish the gyms projects and get painting done and everything as good as I can get it in a reasonable time frame. If you’re super worried about your fitness degrading over the weeks absence I give you two things to muse on. Thing 1: next time you go on vacation take your fitness way more seriously while you’re there (if you’re like Rachel and you have a personal connection with a gym while you’re there and they let yo come in and train outside of class to stay on your programming, I’m not talking about you). Thing 2: with the advent of Tue/Thur AM Classes, you now have the opportunity to train up to 27 times monthly in classes, subtract this week and you’ll be left with 21 other opportunities to get fit, and if you like to train three days each week, it’ll be easy to make up the missed sessions because you’re used to only making 13 workouts a month. Hugs and love guys, I’ll be posting at home workouts that week, and giving me a hard time won’t be met well ❤️😁***
Workouts! – Pay Extra Notice to Saturday!
Monday:
For Time:
100m Run
10 Power Snatches 115/70
100m Run
9 Power Snatches 115/70
etc.
100m Run
2 Power Snatches 115/70
100m Run
1 Power Snatch 115/70
Tuesday:
Buddy Buddy Push Press 5’s, 3 rounds of 5 sets of 5 – weight ascends and descends!
Wednesday:
Max Rounds in 12 Minutes of:
20 Double Unders
8 Hang Squat Cleans 95/65
6 Burpees
Thursday:
Deadlift for Max 5
Friday:
Running Drills, and then Tabata Squats, Push-ups, Pull-ups and Sit-ups, rest 1 minute between each Tabata
Saturday: ***Let’s meet up at the old Edmonds-Woodway (not by Dairy Queen, up the hill, in the woods, right by the gym) up on the hill right next to the gym, I’ll bring up the KB’s, you bring your running shoes!***
If it’s raining, we’ll do it at the gym, ain’t no body got time for that.
Drag Races, 25 Swings 400m Run, 5 Rounds with rest.