WOD
Let’s Look at a Whole Week of CrossFit
Tue/Thur AM Classes Start Next Week! Tuesday the 22nd will be the first Tuesday, be excited! I’m super stoked about it. These workouts are awesome, they are varied, they are CROSSFIT. Pure and simple. We have the unique advantage of upholding standards, expert coaching, and real personal care that are the things which will allow you to make progress in your fitness. I can’t wait for next week!
Here’s the 6 days:
Monday:
“Jennifer” Max Rounds in 16 minutes of: 10 Pull-Ups 15 KB Swings 53/35 20 Box Jumps 24/20
Tuesday:
Clean and Jerk Max 2
Wednesday:
Bench Press 1-30-1-20-1-10 – remember the squat day??!?!?!?
Thursday:
5 Rounds for reps: 1 Minute of GHD Sit-ups, 1 Minute of Thrusters 75/55
Friday:
“Barraza” Max Rounds in 18 min of: 200m Run, 9 Deadlifts 275/185, 6 Burpee Bar Muscle-Ups
Saturday:
Teams of 3: Row 400m, 2 Rope Climbs, Handstand Holding Practice (your level, long hold!), Work Hard for 20 Minutes
The last week of the Open!! Mixed emotions!
Not that mixed 🙂 Last week was brutal and that only means that thrusters are coming this week!! Gah!
Remember guys! Friday night, we’re having a proper event at Lynnwood 4:00pm on to do the Open workout, plan for it, even if you’re not registered, come out, have fun, hang with people, do the WOD, count for someone. It’ll be rad.
The Workouts:
Monday:
Jackie for time: 1000m Row, 50 Thrusters 45/35, 30 Pull-Ups
Tuesday: Snatch x5’s, Texas Cardio Style
Wednesday: 30 Muscle-Ups/Time, and 100x Overheads 45/33 (Press, Push Press, Push Jerk)
Thursday:
Gymnastics Day, yippee!!
Friday:
Open Week 3!!
Saturday:
TBD
Mega Post Part Deux
Hey guys! Great last week! Super cool watching you guys smash out 22.1. Bravo. Next year when the gym is all put together nicely, and you guys are fitter and having more fun doing grander things, we’ll get a bunch of you guys registered and it’ll be super cool.
This week isn’t much different, same unknown Friday killer workout, same Gymnastics Thursday, same Monday through Wednesday hardness 🙂
UPDATE: Tuesday and Thursday Morning Classes!!! We’re gonna roll those out starting Monday March 21st! I’m super stoked, both Stef and Eileen are going to head the charge on those two days to make sure that you guys can get more days in, which means more workouts, fewer rest days, and TONS more learning and coaching on how to do the movements better, more efficiently and straight up stronger. I’m very grateful that they’ve stepped up to help serve you guys in these sessions, adding considerable length to their already busy and full full days (mother, teacher, etc.) because they’re passionate to see you all make gainz and become way fitter! Yay!
ALSO! No more Friday night class at 6:00pm. No one was coming, no one should come! It’s Friday night baby, get out, enjoy yourself and relax!
The Workouts:
Monday:
Diane For time:
21-15-9
Deadlifts 225/155
Handstand Push-Ups
Tuesday:
Max Rounds in 20 Minutes of:
35 Double Unders
6 L-Pull-ups
6 Hang Power Snatches 135/95
Wednesday:
Back Squat 1-30-1-20-1-10
Thursday: Gymnastics
Friday: Unknonw
Saturday TBD!!!
ALSO:
-
Friday March 11th
, we’re going to shut down the night classes at the Westgate location (just for this one day) and have everyone come out to Lynnwood and throw down on 22.3 together! It’ll be a super fun time, busy packed house, lots of heats of the workout, hanging out, judging each other (for reps, not for clothing choices or life status) we’ll do protein shakes when you’re done with the workout and yeah, come hang out! It’s like a 4 mile drive, you can make it. 4:00pm until whenever we’re finished!
DT, the CrossFit Open, and so much more!!
Big Week guys! Well, the next three weeks really 🙂 Here we go!
Housekeeping:
The CrossFit Open starts this week! I know it snuck up on me too. Register if you like, it’s $20 I think, no none of it comes to the gym, but yay for being on the international leaderboard and being part of what the greater CrossFit community is doing. Logistics on this: Thursdays are gonna be gymnastics day (yay!!) they’re back by popular demand, we’re gonna spend 15 minutes each working on major skills and hopefully shedding some light and getting some PR’s along the way. Friday’s workout is the Open workout posted Thursday night on CrossFit.com. Go there and check it out. Saturday’s will be team workouts, and are TBD after the Open workout comes out Thursday night. So don’t expect a post about that, just come in ready to rock saturday, and Friday, and you know what’s up for Thursdays so yippee!!
So since, Thursday, Friday, and Saturday are wild and in the air. I’ll post Mon/Tue/Wed here in on MEGA POST!!
Monday:
“DT”
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.
Tuesday:
“Josh”
For time:
21 overhead squats 95/65
42 pull-ups
15 overhead squats 95/65
30 pull-ups
9 overhead squats 95/65
18 pull-ups
Dedicated to U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, who was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.
He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.
Wednesday:
Front Squat Max 5 – booyah 🙂
Thursday:
Gymnastics Day, come play!
Friday:
Open 22.1
Saturday:
TBD Based on whatever 22.1 is.
Cheers guys! See you in and around the gym this week, kick ass, and have fun!
It’s Shatterday once again!! YEAH!
Remember what I said about not “over-repping” you guys 🙂
The Workout:
Teams of 2:
Max Rounds in 16 Minutes Work can only be done while 1 partner is hanging.
Switch partners after each round.
Max Rounds of:
16 Weighted Push-ups 45/25
16 Overhead Stationary Lunges 45/25
Friday! A big lifting day!
Another lifting day! IT’S OK TEAM. Getting strong is a huge part of our program, not smashing you into oblivion with too many reps is also a huge part of our program. Training OPTIMALLY (instead of minimally or maximally) is the goal, and so we much have lots of good days like this built into the program.
The Workout
Sumo Deadlift High Pull for 1 Rep Max
Lots of good timing drills, and also accessory hamstrings to play today! ENJOY!