Thanks and our Next Session is January 5th, 2009

Take some time to get ready for January workout. We will hit it hard and for real.

Thanks to all the "hero's" who helped us get this place ready in December. Below is a partial list........

Alley Cats: Jonathan, EZ Street, Tara, The Captain, Kevin, Root Beer, Frog, Amber, Taylor and Rob.

Others: Susan Ward for the babysitter research, CJ for getting the lease done, Doc and his crew for doing the TI. Steve from Gathering Grove for coffee and receiving my deliveries. The Garage Gym Store for the deals. Mark Mentz for the great pull up structure. Kyle (EZ) for the labor, brains, encouragement, love and investment. Mike for new friendship. Several other friends that offered muscle, a broom, an idea, a smile or ear to listen to a dream.

HAPPY NEW YEAR to all.

Most of all to Andy and Susan Ward for the unflinching encouragement, courageous grace, scandalous friendship and belief that an idea can become reality. You are models to me.

Work Out of the Day

5 Rounds for time of:
500 mtr row
50 BW Squats
30 Back Ext
20 Sit ups

3-2-1 Go.

Work Out of the Day

Dead Lifts

5 sets of 5 reps

Form counts.

Work Out of the Day - Monday 12/29

Yes Virginia, there is a 4:30p and 5:30p Session on Monday the 29th. We have over 1200lbs of Bumper Plates now and I intend to use them. On Monday. Prepare yourselves.

Work Out of the - Saturday

Back Squats
5 Sets / 5 Reps

Post loads to comments

Friday WOD cancelled / Saturday 9:30am is still on.

No workout Friday. We are on for Saturday at 9:30am for a met-con.

Photo: Life immediatly after a well done met-con. These guys are studs.

WOD - OHP

Over Head Press
7 sets of 3 Reps
full extension. full lockout.

That's it. Shoulder strength / core day.

Nice job to all. Welcome Tara from Boston and Taylor from Max-ville.

Work Out of the Day - Endless Loop

Three Minutes work / One minute rest / 8 periods.
This is an "Endless Loop" lasting 32 minutes total. Continue doing the elements in order for the full three minutes. Do not partition. Rest for a full minute and pick up where you left off at the last rest. Post rounds total rounds.

1. Lunges - 20 paces
2. Sit - 20 reps
3. Frog Hops - 2 laps
4. Burpees - 10 reps

3-2-1-Go!

Christmas Weekend Schedule...so you can plan

24th Christmas Eve - 12:30pm Advanced Session Only
25th Christmas Day - No Workout
26th Friday - 4:30pm Advanced Session Only
27th Saturday - 9:30am Open Session
28th Sunday - Rest

Work Out of the Day - SnoFun

As many rounds as possible in 20 mins of:

Wall Ball - 15 reps / 20 lbs

Pull Ups - 15 reps

3-2-1-Go

Great Crossfit video from CFLA. watch and be encouraged...notice the bands, scaling, all ages etc. Enjoy. Eva is one of CFE's favorite Crossfiters.

http://media.crossfit.com/cf-video/LosAngelesCrossFit_EvaWOD.wmv

Monday is On at 4:30 and 5:30

Does it make sense to you that Crossfit Everett would close due to weather? Taxi's, bicycle's, skis, skates, hoof it, sled dogs (not sure I could find one)...... and many other ways. It is a matter of "want to" not "can".

This sort of weather is the thing Crossfitters are prepared for! If you need to use your Crossfit-ness today....think about shoveling Grannies sidewalk, hauling a sick friends firewood, helping a stranded driver, making your wife and kids hot cocoa or snowballing the neighborhood 6th graders. Be careful, useful and have fun.

So, barring the San Andreas fault working some serious catastrophe on Everett, a global flood or The Office re-runs at 4:30 Monday instead of 9p Thursday.......we will be open for 4:30p and 5:30p workouts. See you then.

Prepare yourself.

The top photo is a glimpse at Crossfit Everett's roots for the last two years. We know how to make it work in small spaces. The lower video proves Crossfitter are not simply hard men during the WOD...they are major studs at making music. Talk about well rounded! Don't look for guitar or drum lessons to be a part of our evening classes just yet. Anyone read poetry or do sidewalk painting?

No workout Saturday!

Eat Well
Rest Well
Love Well

Play with someone in the snow.

See you on Monday at 4:30p!

Work Out of the Day

3 Rounds for Time of:
Row - 500 mtr
Kettlebell Press - Single arm R then L- 20reps / 30 lbs
Kettlebell Swings - Full overhead- 25reps / 55 lbs
Double Unders - 30 reps
Hanging Knees to Elbows - 10 reps

3-2-1-Go

Post time to comments.

If you are new to MetCon workouts....be wise and advised....scale down and pace.

ICE is cool!

NO WORKOUT ON SATURDAY!!

First Crossfit Everett WOD

Every minute on the minute for 20 minutes of:

5 push ups

10 BW Squats

Add push ups if you need and load on the squats. Our goal today was to not make anyone so sore they could not return tomorrow!

Humble thanks to all those who showed up. You made the last 6 weeks all worthwhile.

No Workout the the Day

Klayton screwing it up and EZ Street road testing the Mongo GHD's.

First Workout Thursday at 4:30pm. Complimentary for all comers.

Work Out of the Day

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

How about that Pull Up/Multi use rack! The front bars are stainless steel and ready for your pull ups. Bars at 7'6", 8', 8'6" and nearly 10' (out of photo). This structure will provide a lot of folks with their first pull up, muscle up and ring dips. It will also expose muscles they never knew they had that could do so much work.

First Workout - Thursday 4:30pm - Be there!

We have the first workout scheduled for Thursday at 4:30pm. All of our gear is not arrived but we will go with what we have. Snow and ice is slowing things up too be sure.

The new pull up bar is in and Looking Good. It is a very cool structure that we will all be proud of. Can't wait for an Angie! Sign going up tomorrow. Office is nearly complete. Paint is drying. Kettlebells, GHD, speed ropes, and Concept 2 machines are in. If the bumper plates arrive soon we will have them for Thursday. Floor covering planned for Wednesday. White boards going up tomorrow. Then clean up and get ready for Thursday.

All comers welcome to observe or participate!

Thanks for all the support and encouragement we are getting from the closet Crossfitters. We look forward to seeing you soon. Stay tuned.

Work Out of the Day and Announcement

Three Rounds for Time of:

• 400 meter run
• 225 Dead Lifts - 15 Reps
• 185 Bench Press - 12 Reps
• 135 Front Squats - 9 Reps

Announcement: Drum Roll Please........Crossfit Everett was posted as an official Crossfit affilitate yesterday! The gym is a week away from ready! We are almost there.

Grandmothers and FireBreathers and FireBreathing Grandmas....get ready for Crossfit, Everett style. It is going to be fun.

Work Out of the Day

Every minute on the minute for 20 minutes of:

• 5 reps of 75 lbs Squat Cleans


• 5 reps of Burpees

You will be doing 20 rounds with the time between the end of your reps and the next minute to rest. This is much like a Tabata workout.

3-2-1-Go!

After two days of strength and power training....time for a metcon. Here is a classic....
"Nicole"
Complete as many rounds in 20 minutes as you can of:

• Run 400 meters


• Max rep Pull-ups

3-2-1 Go!

Mark is hoping in vain, that a cup of coffee will encourage sheet rock mud to dry faster. Looks to us like he could use some sleep!

Work Out of the Day

Push Jerk 3-2-2-2-1-1-1-1-1 reps

Sheri of Crossfit North Santa Cruz kicking some overhead squats. She did 15 reps at near body weight. She is a professional. Do not try this at home.

Work Out of the Day

Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

http://media.crossfit.com/cf-video/cfj-nov-05/hang-clean.wmv

These are full squat cleans not power cleans. We are not only aiming for power, but also for the explosive quickness it takes to get back under the bar. The thunder of a full extension pull to get the load moving upward combined with the lighting fast speed needed to reverse the direction of the body and get down for the catch is the brilliance behind this skill. When done right it is truly beautiful.

Use 195 lbs, 225 lbs, barbell only or a broom stick.

If you have not been trained in this movement, use extreme caution. If you don't have bumper plates....CrossFit Everett will as soon as we open our doors! We'll also train you to do this very helpful exercise. Coming to an Everett near You!

Work Out of the Day

Rest. Visit a good church, spent time with some good friends, have some good conversations and enjoy some good food and rest up.

EZ Street is not resting here. He is nearing the end of 100 squats for speed. Sucking wind, staying focus and strong. Did I mention he has just done a 100 pull ups, 100 push ups, and 100 sits before this? He finished in less than 30 minutes. Not bad.

Work Out of the Day

For time:
Run 800 meters then...then 3 rounds of:

• 15 Wall Balls
• 15 Pull Ups
• 15 Overhead Press

finish with another 800 meter run

The December 15th start is in question today. however, we are working hard at getting the sheet rock up and getting the gear in place. Stay tuned. We are going to get Crossfit to Everett as soon as we can!

Protecting Everett and beyond, one rep at a time.

Enjoy.

Work Out of the Day

Adrian transitioning from monster L sit to hand stand. What a stud!


Dead Lift
5-5-5-3-3-3-1-1-1
(translation: 9 rounds total. Do 5 Reps the first three rounds. Increase the load and do 3 reps the next 3 rounds. Bump to loads and do 3 more heavy singles. A full 3 minute rest between sets is acceptable. This is not a metcon workout. We are building strength primarily today)

Find a weight that allows you to do the reps with proper form.

http://media.crossfit.com/cf-video/CrossFit_DeadliftPushupWOD.wmv

The video is a great example of a crossfit work out and shows the deadlift. Most of us prefer and over/under grip on the lift. When the loads get heavy if helps keep the bar from rolling out of the hands.

Remember to get full extension at the top and return the load to earth under control.

Work Out of the Day - Weds and Thursday

Here's how Wednesday's Lyn went down. See earlier entry for prescribed loads.

WOD:

For time:

• 65 pound Thrusters, 50 reps
• 50 Pull-ups
• 65 pound Thrusters, 30 reps
• 30 Pull-ups
• 65 pound Thrusters, 20 reps
• 20 Pull-ups

"Go hard, or go home" like usual. However, pacing on this WOD would be wise with the first round. Get gassed too early, pay for it way later.

3-2-1- Go!

Progress on the gym space. These guys are fast and efficient. We should be ready for December 15th. Stay tuned.

"Lyn"

One time through for time:

• 1000m Row
  
• 50 Wall Ball
  
• 30 KB Swings
  
• 10 Handstand Push-up
  

Set up the elements and go like your hair's on fire.

Wall Ball: Men use 20 lbs / Women use 14lbs

Kettle Bell Swings: Men use 5o lbs / Women 30 lbs

No Pulls or push ups. Your welcome.

Work Out of the Day (WOD)

Rest Day

A very strong Crossfit Mom hitting the pull ups.

and here she is demonstrating a perfectly acceptable and encouraged use for Leg Extensions in a Crossfit gym. Toddler not provided....use of helmet strongly recommended.