#BlueFriday 1-31-14

Wear your Seahawks gear!

Strength:
Deadlift
6-4-2-1-2-4-6
(Same focus as yesterday, hit a solid heavy single, and then adjust your reps on the way back down)

WOD:
15-12-9-6-3:
Thurster (55/40)
Burpee
Toe to Bar

Thursday 1-30-14

Strength:
Front squat
6-4-2-1-2-4-6
Should be Heavy on one. And walk your way down staying heavy

WOD
AMRAP 12 mins
10R/10L OH walking lunge (45/35)
10 V-ups
10 KBS

Wednesday 1-29-14

Double WOD:

Part 1:
30-20-10
Power Clean (135, 95)
Ring Dip

Rest 12 minutes

Part 2:
5 rounds for time
15 Push-ups w/HR
30 Calorie Row

First class at noon on Wed!

Just checked everything, and I seem to be ok. Headache is still there and I’m somehow still tired. Let’s start at noon today and regular class schedule on. Thank you so much to Bryan for covering yesterday and for y’all’s patience.

Jared

Class tonight!

Hey everyone, just wanted to let you know that the hours of the gym tonight are different.

I (Jared) came down with whatever bug/fever which has been floating around the past couple of weeks. Typically I tell you guys to stay away when you could be contagious and I gotta follow my own medicine.

Coach Bryan will be covering two classes tonight.

They will be regular Performance classes at 6pm and 7pm.

Elements class will be moved to another date soon.

Thanks everyone and happy lifting.

Tuesday 1-28-14

Strength:
Hang Power Clean
5-5-4-4-3-2-1

WOD:
2 RFT
30 Wallballs (20/14)
20 T2B
10 Box Jumps (30/24)
5 Back Squats (185/125)
Rest 1 min between rounds

Special Event tonight!

Tonight there will be no 7:30 class. Instead of class we will be hosting a discussion with two local wellness practitioners. We are calling it “How to Maximize Your Crossfit Experience.”

Dr. Morgan Oaks, DC and Carie Martin will be discussing how their fields (chiropractic and acupuncture, respectively) can contribute to your wellness, health and fitness. Stuck muscles, tights spines, and aiding recovery are all key components of their work.

I am excited and grateful for the chance to have them come and speak. I hope you’ll join us tonight at 7:30.

Jared

Monday 1-27-14

WOD:
60 Double-unders
60 KBS (70/53, Heavy)
60 Push-ups w/HR
60 Pull-ups
60 Cals on rower
60 Double unders

Post WOD: Mobility work

Friday 1-24-14

Strength:
3 sets of
A1) Accumulate 20 push-ups
A2) 45 seconds plank hold

WOD: For time
Row 2000m
50 Wallball shots
Row 1000m
35 Wallball shots
Row 500m
20 Wallball shots

“I can’t wait to get off this rower and do wallballs” – A sentence never uttered until today. Credit to Mark

Thursday 1-23-14

Strength:
Find a 1 RM squat clean

WOD:
Ladies’ night winner:
“Annie”

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Wednesday 1-22-14

Strength:
Thruster
Find 3RM
or
6×3 @ 80%

WOD:
AMRAP 14 mins
5 C2B Pull-up
5 Deadlift 115/80
5 Push Press

Tuesday 1-21-14

Strength:
Pull-up practice
(Kip practice and intro-why, how, etc…)
5 sets
A1) Scap holds 8-10 reps
A2) strict pull-ups 8-10

WOD
Tabata – 8 rounds each
KBS
Rowing for cals
Box jumps
Rowing for cals

Monday 1-20-14

Regular class schedule. That is to say NEW SCHEDULE!

Strength:
Push press
5-4-3-2-1
Get heavy (5rm area within a few sets and hold weight through the ladder)

WOD: 3 Rounds for time
3 Squat Cleans, 185/135
5 T2B
7 Handstand push ups
9 Calorie Row

Go Seahawks! 1-19-14

Strength:
Stop squats
Front squats with a 2 second pause at the bottom for heavy singles

WOD:
“12th man special”

Thursday 1-16-14

Strength:
Squat therapy – wall facing squats

OHS 5-5-5-5-5

WOD
3-6-9-12-15…. And up as high as possible in 12 mins of
Wallballs
Burpees over the ball

Wednesday 1-15-14

Strength:
5 sets
A1) 10 Ring Dips
A2) 10 Temp Ring Rows (2222)

WOD: AFAP!
5-4-3-2-1
Back squats
In between every round, 20 box jumps to a 20″ box

Monday 1-13-14

Strength:
Hang squat clean
Sets of 5 unbroken. Keep it tight and focus through each set. Don’t put the bar down. Increase as possible.

WOD:
21-18-15-12-9-6-3
Unbroken KBS
Unbroken Double unders

Saturday 1-11-14

Seahawks Saturday!!

There is a competition going on at the gym today. (Think small) (like really small) but regardless we are hosting it. Come in and hop in on the workouts. I promise they are both doable, fun and great workouts.

Wager a beer or two with your buddy.

Your choice between three WODs

“Helena”
“Karena”
“Grace”

Friday 1-10-14

Strength:
5 sets
A1) 15-18 heavy kettlebell swings
A2) 10 perfect push-ups

WOD
21-15-9
Deadlifts (225/155)
Row 500m after each set

Thursday 1-9-14

Strength/Skill:
HSPU work
Wall walks and piked push-ups

WOD:
15 burpee box jumps
Then 3 rounds for time
20 Wallballs (20/14)
20 TTB
Then
15 burpee box jumps

Wednesday 1-8-14

Today will be a heavier strength day. We’ve been doing a lot of WODs that are focused on building skills and conditioning up for the Open. You’ll feel a shift in the weights as today is mostly all strength.

Strength:
5 sets
A) 4 reps Power Clean + Front Squat

B) 7 reps Back Squat @ 70-75%

Clock will be on. Hit a new set every 2 mins to stay focused.

WOD (if time)
Row 500m max effort
Rest equal time
Row 500m max effort

Tuesday 1-7-14

Strength:
5 sets of
1 length front rack lunge
1 length oh lunge w/barbell
Same weight both directions/ try to increase weight each round

WOD
AMRAP for 16 mins
50 double unders
20 box jumps
50 air squats
20 cal row

Monday 1-6-14

Strength:
Ring dips, holds and L-seat practice

21-15-9
HSPU
Power Cleans (155/105)
GHDSU
Front Squats
Strict chin ups

Cool down:
Accumulate 2 mins L-seat

Saturday 1-4-14

Strength:
Back Squat
5 sets of 5 reps at 80%

WOD: Team 12.5
14 minute AMRAP:
3, 6, 9, 12, 15, 18, 21, 24, etc.
Thrusters (M-95#/F-65#)
C2B Pull Ups

Teams of 2 with 1 partner working at a time.
Partner #1 completes round of 3, then Partner #2 completes round of 3
Partner #1 completes 6, Partner #2 completes 6 etc…
***Each partner must complete the entire set before the other partner can begin
****Score total reps

Friday 1-3-14

Are you ready for the Crossfit Games Open? Registration is less than two weeks away!

Strength:
3 position Power Snatch work

WOD:
1000m Row
20 Deadlifts (225/155)
100 Air Squats

Mobility:
Foam Roll

Wednesday 1-2-14

Strength:
5 sets
A1) 5 Strict press (HEAVY)
A2) 12-15 unbroken wallballs

WOD:
Coach Bryan’s choice