WOD
Sunday update! Planning for the 5k Row Event Saturday!
Yooo! Big news: Everyone is gonna be at this!! We got peeps coming from 3 Locations ❤️. This is a major uniting of the clans, very very cool to share an event as tough as this!
What:
5,000m on the Concept 2 Rowing Ergometer
Location:
Sunset School Park
17800 Tenth Ave NW
Shoreline Wa, 98177
When:
Saturday Jan 29th 9:00am is the first heat
Why:
Because this is an awesome workout, that needs to be done with friends, within a motivational setting! This is a covered outdoor venue, we’ll set up the rowers, get warmed up enough, and then smash it out!
Who:
YOU! We can certainly scale the workout, by reducing the total meters, 4,000, 3,000 etc. But we’ve budgeted 30 minutes to each heat so you have that long to finish.
How long does it take?!
If you row at 2:00 pace, it takes 20:00. If you row at 2:30 pace it takes 25 minutes. Boom.
How do I know when to show up?
That’s really tricky. We’re to have heats (groups going at the same time) at 9:00, 9:30, 10:00 and 10:30. That leaves room for about 40 total athletes! Reserve you and your friends’ spot in the gyms come Monday! It’ll be up on the boards, and we’ll have to cross reference to make sure that everything works out! If a spot is blanked out, it’s blanked out!
Cost:
For us taking the rowers out there from the gym, setting them up, staying there for two hours, and then lugging them back to the gym, count it as a regular session for attendance purposes. If it puts you over your sessions that means it’s a drop in session ($20) if you’re unlimited it’s included in what you get to rock.
Fight Gone Bad On Saturday!
Hey guys! Make the time to get in and smash it! This is a great example of a CrossFit workout: take a bunch of things, mash em together and churn out serious fitness. Part of the reason it works so well, is that it’s such a short workout. You heard me, the working duration is literally 15 minutes long. The total workout including rest intervals is 17 minutes! Think about the 20 minutes of cardio we all did, and still somehow think is a good idea. This is short high intensity training at it’s finest! Max out the reps each round, feel the burning in your lungs, and recognize that you’ll not try as hard at anything else all day (week for that matter) and that there’s no other option for your body to be getting fitter!
Crush it fam!
“Fight Gone Bad”
3 rounds for total reps:
1 min Wall Ball Shots 20-10’/14-9′
1 min Sumo Deadlift High Pull 75/55,
1 min Box Jumps 20″/16″,
1 min Push Press 75/55,
1 min Row for Calories,
1 min Rest
This is a classic workout, it has all sorts of stories. Originally written for BJ Penn a fighter, it was apparently aptly titled 🙂
Thursday Grace!!
Lots of drills and skills! Also, don’t forget the proper motivation and time to recover enough to smash it!
The Workout:
“Grace”
30 Clean and Jerks 135/95
For Time
Best times are in the 1’s. Yeah like just over 60 seconds. Let’s try to get it down around 3:00 minutes! That’s a heckuva feat as far as us regular humans go 🙂
Wednesday! Run and run and run! Don’t forget the reps!!
Hey guys! Toughie today for sure. It’s a great workout to practice your swinging, and for getting better at timing the pull-ups! Let’s get LEGIT at pull-ups!
The Workout:
“Nicole”
Max Rounds in 20 minutes of:
400m Run
Max Reps Pull Ups
Scaling of course, mostly to reduce the running, or alternate with biking/rowing. AND certainly banded pull-ups, or strict ones if it’s appropriate. Rock on!
Tuesday is a pressing matter.
Get it? We’re gonna do dips, which is a pressing movement, because you’re pressing your arms straight?! Get it?! My clarity with the english language is im-press-ive isn’t it?!
It’s bad I know, but here we go!
The Workout:
Dips for Max 5
Take some time, warm it up, then build it up, then work it for a while, see how much you can actually get! Then work upper back muscles, and triceps to round out the stimulus. Be strong guys!!
Thanks guys!!
For sticking with us so far! I sincerely hope that you’re feeling some new feelings! Places that are sore, earning bigger ranges of motion, getting more efficient technique on your lifts and pull-ups 🙂 It’s very rewarding personally, it’s in fact what makes me feel the best about my coaching and about my role in getting your coaches to know more and be better for you! So big thanks to you guys! This week is gonna be a doozey! Stay tuned!!
The Workout:
“Kelly”
5 rounds for time:
400m run
30 Box Jumps 24″/20″
30 Wall Ball Shots 20-10’/14-9′