Work Out of the Day and New Digs

"CrossFit Total"

• Back squat, 1 rep
• Shoulder Press, 1 rep
• Deadlift, 1 rep

Post total to comments.

An inside view of our new digs. The landowner is beginning the build out today. We have about 1500 square feet of workout space on a nice flat block. Can't wait to get going. Still looking at a soft opening on December 15 if all goes well. Stay tuned. The man in the photo is Downtown Dennis and responsible for finding this gem (gym) for Crossfit Everett.

Work Out of the Day (WOD)

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments.

The Incredible Tom Jones (One of the Good Guys), Oct 1980. Summit Cutthroat Peak, North Cascades, WA. Photo by: Mark Eaton

Work Out of the Day (WOD)

Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 Burpees
15 Box Jump
1 Ascent/15 ft Rope climb,
Post rounds and fractions of rounds completed to comments.

If you don't have access to a rope, do 5 undergrip-straight pull ups, 5 knees to elbows, 5 BW squats. If don't have a pull up use some bands, do jumping pull ups or fake them. If you can't do K2E, do 3 sits and three Knees to Chest while you are down there for one rep. If you struggle with the double unders, wear shin guards a face shield and go for it anyway. Burpees include a full push up, and a full jump with overhead clap to finish each rep.

Keep moving hard for the full twenty minutes. It will go by fast and feel great when it is over. Crossfit Everett is making the world a better place, one rep at a time. Work hard. The world needs you. 3-2-1 go.

Thanksgiving Day.

Eat well, rest up and celebrate all there is to be thankful for and we hope you are surrounded by people who love you.

Work Out of the Day (WOD)

"Murph"
For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Thanks goes out to Johanna for the reminder that not everyone knows what the "WOD" is.

Enjoy!

Work Out of the Day (WOD)

Rest Day.

Storm advancing, climbers retreating.

North Cascades, Washington

Photo Credit: The Amazing Tom Heins.

Work Out of the Day (WOD)

Clean, Push Press, Push Jerk, Split Jerk 1-1-1-1-1-1-1-1-1-1 reps

Total body explosion is needed on the dynamic movements here to blast the weight up. Remember, we are "rear drive" as humans, so stay alligned, drive through the floor, keep a tight pillar and use the entire posterior chain for the blast. Aggressive drive straight up and a fierce drop under the bar is needed for the push jerk and split jerk reps. Full extention at the top allows the scapula to open and the movements to be complete. This workout is primarily about developing Power.

Strength + Speed = Power.

Grandmothers need power just like the younger folks.

Pick a weight that you can do for 4 reps per round. 3-2-1-Go.

Enjoy

WOD

For time:

30 Muscle-ups

Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips. If you cannot do that, grabs some bands, do jumping pull ups and dips. Get as close as you can and time it. Then beat it next time.

The core of Crossfit brilliance is the element of intensity. A strong person can take all day for this work out and it only means they are powerful enough and after sufficient rest can repeat this explosive movement. In real life applications this is helpful if one can take a nap between whatever they did one time that exhausted them and the next attempt. At Crossfit we want you to be able to hit it and hit it and hit it hard and then hit it and hit it again. And again. Hard. For a long time.

Like "Grace" yesterday and "Cindy" the day before, this work out is about using intensity to build the physiological, mental and emotional systems that can support true fitness. Crossfit trains our athletes to move "large loads over long distances quickly". The only way to do that is to time ourselves and aim for ever improving efforts. The ability to produce the power needed to execute a muscle-up repeatedly in quick succession will produce the results that make Crossfit athletes effective over a broad range of activities, movements and time constraints.

"Intensity is where the good "_____" (stuff) happens." Crossfit Mantra

I was asked yesterday if these workouts are painful. My answer was: "not when they're over."

Enjoy.

WOD

"Grace"
135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments. For instruction to safely clean and jerk see the excellent Crossfit.com video link above.

On these "Sprint" style met-con workouts, be certain to do a full and complete Crossfit warm up. Rest for about 3 minutes and go for it. Absolutely scale as needed, especially if you are not skilled at this movement yet. PVC pipe or bare bar is fine. Watch for form collapses as you fatique and correct yourself at once.

Root Beer loves this one. Mongoose says his traps are still sore from Deadlifts and HS Push Ups and is already beginning to think up other excuses for this tough workout.

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Another benchmark workout that nearly anyone can do with access to a pull up bar. If pull ups are a problem, grab a band and self assist, get an assist from a partner or pull up (pun) a sturdy bench and do jumping pull ups. However you do them, do the reps if you can.

Squats are done with body weight only, done to just below 90 degrees and done fast. Let this stretch out your lower back, release the hip and engage the hamstrings. "Butt wink" is normal for newbies and means you need to keep at it and loosen those hip flexors and hamstrings. Most normal knee issues (and we all have them) go away with deep squats. The hamstring and the quad work in balance and this keeps the patella aligning correctly. Done half way down is quad-centric causing the patilla to not track right and should give you problems. However something is better than nothing, so do what you can. A little deeper each session and you'll see increases in flexibility and strength.

If just below 90 degrees is too much of a challenge for right now, do them to a chair or bench. If you need more help, find a sturdy rail and grab on to self assist. However you do them, do the reps.

Push ups can be done on the knees if needed. However you do them, do the reps.

All the movements can be broken up into lesser reps but must be done in order. Do not move onto the next movement until all the reps for that round are done.

A beginner might get 5 rounds. A veteran Crossfitter should be bumping 20 or more rounds. EZ Street will be at about 20, Root Beer at 16, Captain at 10 and Mongoose right around 18.

Enjoy.

Location nearly secured

This weekend I executed a Letter of Intent with the owners of a fabulous facility. We are excited and can't wait to get going.

With very few improvements to do, the space only needs a few weeks to get up and running. Some electrical, drywall and paint and in we move. Our equipment will take that long to trickle in and with items like Dynamax med balls on back order, some will take longer than others.

We will not wait for all our gear to show up. A crossfiter only needs a floor and a few weigths to get a monster workout, so we will take advantage of what we have when we have it and "3-2-1 Go" around December 15.

Our location could not be better for the Everett area. Trust me, I have seen about 50 potential sites and this is the one. Half a block away from the events center, very close to fire, police and anyone who works or lives in the Everett area. The freeway is easy on/off and with Colby and Hewitt within sight, good coffee, beer and eats will be easy post workout. We are definately in the downtown core and excited about helping new friends getting in the best fitness of their lives.

Especially fun is that we share the building with Chopstix piano bar, a really cool coffee shop/book store (Steve at the Gathering Grove) and a couple of attorneys which will be perfect neighbors for us. I look forward to meeting all the other tenants.

Stay posted. We are nearly there with Crossfit in Everett! Oh, I did not mention the safe block to run around. Bonus: it is nearly flat. No worries though....a perfect hill is right across the street!

WOD

"Diane"
21-15-9 reps of:
225 lbs Deadlifts
HS Push Ups.

For time. Scale as needed and watch yourself improve.

For a self spotting technique for Hand Stand Push Ups visit:
http://crossfitednavalley.com/?p=25#comments

"Diane" is one of Crossfits benchmark workouts. It will show up again and again. If you struggle or need to scale, that is fine. Just keep track so you can see your gains the next time.

FYI: Most of the workouts are scaled for a 175lbs male who is adapted to Crossfit and well trained. If this is not you, scale back or up and go for it. As always, read the caution on this page.

WOD

Bench Press
7 Sets of 5 Reps
3 minute rest between sets

then do:
30 Clap push ups
20 Triangle push up
10 Judo Push ups

Chaser:
5 sets of dead hang from bar. 30 sec rest between sets. Time each set.

We are working chest today to be sure. However, the Anterior Deltoids and Triceps are a natural part of this movement as well and will be exhausted when you are ready to do the Chaser.

It has been said "If you want to improve your bench press, do standing overhead press." (Dr. Mark Rippetoe) I concur. There is little use for a use for a purely push movement in life that excludes the pillar (trunk, torso, core) and rotation (leg drive, hip ext/flex). But the bench press is a useful tool in overall fitness. We do plenty of overhead shoulder work and more than enough hip work. So today, we will, without apology, work the chest and arms that will allow for a stronger drive and push.

The hang is about the grip and wrist. The fatter the bar the better.

Work Hard. Be safe. Enjoy the ride.

WOD

Five Rounds of Seven Reps for time of:
Low Back Squats - Body Weight
Hang Power Cleans - 3/4 Body Weight
Push Press - 1/2 Body Weight

Dessert:
Front Plank - 5 sets at 30 secs each.
Walking lunges - 100 reps.

Done!

This WOD is for time, making it an intense and classic Crossfit Everett metcon workout. Pay attention to what your body is telling you during the workout. Do not over do it...only you can tell if you are beginning to over-stress your system.

Watch your form on all elements as you begin to fatique, which will be early on. Go at a pace that allows for integrity of form and still calls the cardio and CNS pathways to adapt and step up. New Crossfitters may wisely opt for a one to three minute rest between sets. This will allow the lungs to regroup and the oxygen to figure out where it needs to be.

This workout is about Strength (squat), Power (HPC), then back to Strength (Push Press) only now in the shoulders and core stablizing structures. Your CNS will be confused about where the fuel is needed. Legs, Back, Shoulders, steady and then explode....then start over. The body must learn to adapt to this sort of quick switch to be considered ready for anything. It will. But not without a fight. This is an intentional aspect of a metcon and should feel a little uncomfortable during the exercise.

Be sure you have full hip extention at the top of the squat. Be careful not to unload before full extention of the HPC. Keep a strong pillar and full shoulder extention at the top of the press. The Push Press is not a Push Jerk. Watch yourself for cheating the exercise by micro jerking the press.

Work Hard. Be safe. Enjoy the ride.

WOD

Michael:
3 Rounds for time of:
800 mtr run
50 Back Extentions
50 Sit ups

Dessert:
Turkish Get-ups 45lbs.
10 Reps each hand.
Done

Remember:
1. Never do a full WOD without a full Crossfit style warm up.
2. First 24hours Rest,"ICE" aches and ibuprofin. No heat!!

Post comments and time for Michael.

Progress

WOD:
7 Rounds of:
Thrusters: 1 rep.
Straight Pull Ups: max rep.
Rest for 2 minutes between rounds.
Done

Insurance made progress today. Need to finalize a lease before we can get insurance going further. Lease could be signed by the end of the week. A few more details and it is good. The space we are looking at is quite a bit more expensive than others in and around Everett. However, the landlord is a good guy and working with us agressively to make it work. The site is smaller than we had hoped for however, the location works well. If we get the numbers of athletes we need to afford the space, we will be real crowded. So it is a bit of a Catch 22. But I think the location will draw who we need and we'll deal with the crowds. A nice problem to have and a good challenge to get us started.

Over the weekend, I made final budget adjustments. We will need about 100 athletes before the end of 2009. A big task. If we all work together, we can bring this sort of excellence in training to Everett. If not, I'll be a flagger for the endless road projects around my house. Not so bad!

Slow and steady

EZ Street on the Squats. We'd like to see him a little more vertical. He is focused as he nears the final blows of "Angie"..... we'll give him a break.

Root Beer giving a clinic on the kipping pull ups. Good extension!


EZ Street nearing 100 and looking good. Strong kid and great Crossfitter.

WOD:


"ANGIE"

100 reps each for time of:

• Pull ups
• Push ups
• Sit ups
• Squats

Do each element in order without partitioning. Watch for blisters during the pull ups.

Today I meet with a local Fireman. Seth was a star basketball player at PLU who was reported to "jump out of the gym" on more than one occasion. We will catch up on life and talk about Crossfit.

I continue to work on our location. At 10 this morning, I view a site that would work real well for us. It is a little on the small side but there are off setting positives that would make the space work.


Insurance, equipment and a Crossfit workout with are the other items on my "to do" list. AW is in town and we will hit "Angie" hard. For my first workout in nearly two weeks, I might hit it sort-of hard. A tweaked back is something to take seriously and walking over the weekend is something I will need to be able to do! My last "Angie" was 25:21:50. We'll see how it goes today. AW likes to push. I think I'll call him "Root Beer".

Workout of the Day

REST DAY

Location

Two sites are battling for our business. Either may work with the right sort of improvements. One has horrific parking the other is smaller. Negotiations continue on the sites even today.

Once the site happens, I am ready to order equipment. The square footage is critical to how much gear we put in. Open space is important to the Crossfit model and clutter is the enemy.

The Workout of the Day: REST

Location pergatory

Crossfit-Everett has formed the legal LLC to operate. We are very close to formal and final affiliation with Crossfit, Inc.. Insurance is happening this week.

Our location is in limbo and this is the kingpin to all the other issues. We have toured Everett and found everything from an abandoned gas station, an old warehouse to be shared with produce distributor, used furniture store and brand new strip mall shell to everything in between. All are too big, too small, low ceiling, wood floor or too expensive.

To finalize it all we need an address! My primary goal this week is to negotiate and sign a lease. Doing sessions out of my condo is not a very good option when we are dropping 135lbs from overhead during a session of Grace. My neighbors will complain.

Better not order equipment until I know I have an address to ship it too and know the square footage. It looks like the location domino needs to drop this week! It will. Stay posted.