Wednesday

Seattle Sunrise

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4pm

WOD

Skill:

KB Turkish Get-Ups

3 Rounds

30 Swings 53/35

15 Front Squats 135/95

Reminder: 

Hydrostatic Body Fat Testing is on Friday from 3-7pm. Sign up with Coach Scott or Jess. 

Watch: 

Pure Talent I tell you! 

Friday

"We start together, we finish together"

-coach

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM

4pm

UPCOMING CROSSFIT ESSENTIAL

Sign Up Today!!!

WOD

Front Squat Max

(15 minute cap)

"Fran"

21-15-9

Thruster, 95/65

Pull-ups

There will be a 7 minute time limit today.  Determine your weight and rep scheme that will allow you to finish under 7 minutes.  3-2-1....Go!!!

Read:

Fooling Around With Fran

by Greg Glassman

Watch:

Saturday

Team WOD crew

WOD Schedule

9am

"Saturday Team WOD"

3 rounds of:

(45/35)

50 SDLHP

50 Front Squats

50 Press (strict/push/jerk)

200m run

*bar can not touch the ground during the round, if so 5 burpees by each member of the team

Watch:



Tuesday

September Endurance Challenge

10 x 100m sprint

rest-30 seconds

Remind me again why it's hard for you to workout?

Strength

Week 3

Deadlift

5 x 75%

3 x 85%

1 x 95%*

*max reps

Metcon

3 rounds of:

5 Muscle Snatch

10 Front Squat

CrossFit Endurance FAQ

Quote of the Day

"Jerks, Snatches and Good Clean fun!" 

"Team WOD"

(teams of 2)

100 KB Swings, 1.5 pood/1 pood

25 burpees

100 toes to bar
200m run

100 Push Press, #65/#45

25 Burpees

100 Air Balls, #20/#12

CrossFit Endurance FAQ

Many of you have been talking to me about CrossFit Endurance (CFE) and asking me if this program is for you?  As I have told many of you, If you have been doing CrossFit for more than 4-6 months you are ready.  Click on the LINK and read about all the benefits and drawback.

I have appreciated all the inquiries about CFE, keep the questions coming and we'll get you accross the finish line.

Strength Day

Quote of the Day:

"The distinction we make between resistance training and metabolic training ("cardio") may seem clear to us, but nature honors no such distinction."

Join the "Looking Better Naked Challenge"

Front Squat

3-3-3-3-3

or

Push Jerk

5-5-3-3-3-1-1-1-1

The 45 Minute Testosterone Myth

by Dr. Michael Hartman

A common myth that has been reported by websites, fitness trainers, and strength coaches is the concept of a specific time frame in which to complete a training session. As the myth goes..........Read More.

The More We Get Together The Happier We'll Be

"Team WOD"

In Teams of 2 complete the following:

250M Farmer's Carry [1.5 Pood/ 1 Pood]

3 Push Jerk's [135/95]
5 Front Squats
7 Dead Lifts

*Each team member must complete 8 Rounds individually.[16 Rounds Collectively]

*While 1 team member is completing the 250M Farmer's Carry, the other team member must complete 2 Rounds of 3 Push Jerk's, 5 Front Squats, and 7 Dead Lifts.

*If the 2 rounds are not completed by the time the 1st team member returns from the Farmer Carry, there is a 10 Burpee penalty.

[Only the team member who did not complete the 2 rounds is penalized, not both team members]

AB Challenge
Not for time:
75 Elbows to Knees

*Focus on lifting knees to elbow and being in control.  You can kip.  The purpose of today is to practice this movement. 
*When you post, post how this challenge went and what was the hardest part

Midwestern Sectional WOD #1 Repeat

“The Air Force WOD”

For time:

(m#95/w#65)

Beginning every minute with 4 burpees

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

I know what everyone is thinking, "Burpees again on a Monday?"  The more we face these "Giants" the more we will not fear or dred them.  Remember to set a pace and stick with it.  You know your capabilities.  This Monday I want to hear everyone screaming across the room at one of your brothers or sisters to keep on moving.   

2010 CrossFit Games Midwestern Sectionals WOD #1

 

Athlete Upate:

Our girls did great yesterday at the Mercer Island Rotary Half Marathon.  Linnea ran her first 10K and she showed up with her game face on.  After finishing at 1 hour and 20 minutes she said,"She felt great!"  Linnea has trained for many things over this past year that has been her "First" (i.e. CrossFit, Kirkland Triathalon, and Mercer Island Rotary Half Marathon)  Linnea is 100% CrossFit (Unknown and Unknowable) because she travels in uncharted land with her entire heart.

 (In picture: Linnea with husband Mike and daughter Allysa)

Terry ran her second half marathon on Sunday.  After 13.1 miles she looked so strong and so good!  As I watched many racers run, walk, hoola-hoop, and limp by me, Terry was one of the strongest finisher out there.  After 2 hours and 21 minutes Terry crossed the finish line with a huge smile.  This event was part of her training program I've designed for her.  Big Picture: On August 15th, 2010 she will be participating in the Lake Steven Half Ironman.  

  (In picture: Terry running in her 2nd half marathon)

If any of you are thinking about a first event (i.e. 5K, 10K, Triathalon, etc) give me a call (206) 930-7169 and we'll make a plan. 

What Does It Take to Be an Olympic Athlete

3/3/10

 

Row 350/Run 200m

30 Elbows to knees

Run 400m

30 Double Unders

30 Air Squats

20 Box Jumps, 24”/20”

What Does It Take to Be an Olympic Athlete

by Lindsey Reu

Between now and February 26, we'll be glued to our television set watching as almost 2,500 athletes from around the world skate, ski, and slide their way toward an Olympic medal in Turin, Italy. If you're like us, you're marveling at the hard work, dedication, and pure athletic ability on display at this year's Games.  Click Here to read further

The Truth About CrossFit

012910

Class Schedule Today:
6am-Strength and Metcon
1pm-Strength and Metcon
 *Cancelled Today(1pm)
5pm-OnRamp
6pm-Strength and Metcon

Complete 4 rounds of:

7 cycles of: #65/#95

Power Clean

Front Squat

Push Press

*Rest 90 seconds between sets

*Do Not Set Weight Down, unless it is between rounds

*If weight is set down, count number of drops and perform and equal amount of burpees as a penalty.

The Truth About CrossFit

by Chris Shugart

Fran Vs Scott

Here is Coach Scott going head to head with Fran!

----

Thursday 11/19/09

(women #25, men #45)

18 Front Squats

18 Jerks

18 Wall Ball Shots

15 Front Squats

15 Jerks

15 Wall Ball Shots

12 Front Squats

12 Jerks

12 Wall Ball Shots

9 Front Squats

9 Jerks

9 Wall Ball Shots

6 Front Squats

6 Jerks

6 Wall Ball Shots

-Coach C