FUN STUFF...

"ANGIE"

100

PULL-UPS

100

PUSH-UPS

100

SIT-UPS

100

SQUATS

Just wanted to let everyone know that I look forward to getting up every morning and heading to the gym to train each and everyone of you! These last couple of weeks have been fantastic, new members, new PR's, and a new revived gym attitude. I LOVE IT!!! So lets continue that intensity and attitude in 2010!! CrossFit Everett will be having a grand reopening in the near future, so stay tuned, day and time to be posted later. HAPPY NEW YEAR TO ALL!

Holiday Hours

We will be open regular hours on Thursday, closed on Friday so everyone can recover from the festivities. Coach Heather will have the gym open at 9:00 AM on Saturday. Great job to every one today, you came in and worked your butts off. I love the intensity level I've been seeing out of everyone these last couple of weeks! SO KEEP IT UP!!

SWING-BURP-JUMP

10-9-8-7-6-5-4-3-2-1

KB-SWINGS 55,30#

BURPEES

BOX JUMP

Kurt-16:22

Mike-16:42

Rob-15:39

Jesse-8:35

Darcy-11:45

Paulina-12:52

Tyson-14:35

Jen-13:30

James-12:56

Robert-15:56

Zane-10:58

Laban-14:56

Great work today you guys!!

Monday's WOD

Warm-up

DROM drills

CFT Warm-up

Skill drills for rowing

Then row 5000 Meters for time!!

Kirk-18:00

Kurt-15:32 3,000 M

Rhonda-22:00

Jay-13:13 3,000 M

Mike-20:24

Tyson-22:42

James-20:32

Paulina-24:31

Darcy-25:55

Robert-24:05

Jen-15:08 3,000 M

Amber-14:12 3,000 M

Jesse 20:25

Danny-19:46

This should help us all burn off the extra calories we consumed over Christmas break. Also just a friendly reminder, the foundations class starts in a week. There are still a few spots open. So call asap to reserve your spot! For further info please call us at 425-328-6941 or 425-212-9944.

HOLIDAY HOURS

CrossFit Everett will be closed on Friday and Saturday, in celebration of Christmas. We will be open for AM classes on Thursday, starting at 8:00 AM till 11:00 AM. So if I don't see you have a Merry Christmas!!!

Also nice job to the 5:30 crew!!! They all did great on their first FGB! CrossFit Everett is growing larger everyday, more and more new members are joining, be sure to make them feel right at home and introduce yourself and welcome them to CrossFit Everett.

My Favorite!!!

Heavy Back Squats

3 sets of 5 reps

Get in a few warm-up sets, then load that bar up!!! In the famous words of Rippetoe "There is no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, physiological demand and toughness, and overall systemic conditioning than the correctly performed full squat." Could not have said it better myself!

MONDAYS WOD!

5 Rounds for time

10 Wallball Burpees (20#)

10 Medball Pushups

10 Chest to Bar Pullups

This workout didn't look like much on paper, but it turned out to be a spicy one! Everyone did an awesome job.

1. Rob-23:09 (14#)
2. Kirk-19:13 (RX)
3. Mike-22:56 (RX)
4. Tyson-30:48
5. Robert-34:08
6. James-18:40 (RX)
7. Jennifer-17:04
8. Jesse-13:45 (RX)

GIVE THE GIFT OF FITNESS FOR CHRISTMAS!

CrossFit Everett has the perfect last minute gift idea or stocking stuffer! Come in and buy a gift certificate or a gift membership for that special someone on your list.

There has been a passing of the torch at CrossFit Everett!!

Yes, that's right there is a new owner of CrossFit Everett! Mark Eaton came to me about a month ago with the opportunity of a lifetime. He wanted to sell CrossFit Everett to me, needless to say I was stoked! It has been my dream for quite some time to own my very own box. After about three weeks of negotiations Mark and I settled on a great deal. As some of you know, selling, buying, and transferring a business can be a pain staking process. We are about 99% done with the swap. So I apologize for any inconvenience this has caused. I hope to have everything up and running shortly. There will be a few changes at CrossFit Everett in the near future.

I look forward to working with each and everyone of you as WE try to reach your goals! Please check out the rest of the page, we have had a few training time changes as well as price changes. CrossFit Everett is also offering a Foundations/On-Ramp class starting on Jan 4 2010. Please contact me for more info. I also have added a link to Coach Heather's page in the links section, please check it out and join the forum. More to come later!!! Coach Jesse

"Lumberjack 20"
20 Deadlifts (275lbs)

Run 400m

20 KB swings (2pood)

Run 400m

20 Overhead Squats (115lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24")

Run 400m

20 DB Squat Cleans (45lbs each)

Run 400m

Using a single 60lb dumbbell for both thrusters and pull-ups,

3 rounds,

15-12-9 reps of:

Thrusters right arm

Thrusters left arm

"One-hand" pull-up right arm (left hand grabs the right wrist)

"One-hand" pull-up left arm (right hand grabs the left wrist)

Press.

yes Frankie...these are overhead presses.

7 sets of 3 reps

then...

...drop the load to 50% of your max set of 3 reps

and do

3 sets of max reps to near failure.

No legs today!!

Of course they are sore...this is a leg week Dad.

Front Squats

5 sets of 3 reps.

Oouch! Load the bar and let's go.

Three rounds for time of:

40 lbs DB Snatch - 21 reps Right Arm

L- Sit Pull ups - 21 reps

40 lbs DB Snatch - 21 reps Left Arm

L- Sit Pull ups - 21 reps

These are the wonderous and amazing Full Squat Snatches.

Don't cheat yourself. Stretch it out and get the ole' arse to the ankles.

Yes Virginia....the legs should be sore. In case you were wondering.

It is a leg week. Let 'em scream.

"LINDA"

10-9-8-7-6--5-4--3-2--1 Rep rounds of:

Deadlift - 1 1/2 body weight

Bench Press - body weight

Cleans - 3/4 body weight

400 mtr Walking Lunges

"Feel the lunge"

I know...a little corny.

Press Complex

Press - 5 sets of 1 rep

Push Press - 5 sets of 3 reps

Push Jerk- 5 sets of 5 reps

Bench Press

8:30am for our monthly "tip-o-da-hat" to the pecs and all their friends.

Party WOD will follow.

Friday Schedule

4:30 and 5:30 pm

workouts only.

Show up and work off the extra calories from Thursday.

It is going to be fun!

One of the purest motivations known to man is gratitude.

Crossfit Everett is grateful for our clients who have become friends. We are grateful for the conversations that happen in the alley, parking lot and at the pull up bar. We are grateful to be able to offer a meaningful service to those we love so much.

We are grateful for you.

Enjoy your holiday.

Happy Thanksgiving.

Be grateful.

Deadlift

Seven Sets of One Rep

Stay tuned for the Holiday Schedual.

"Fran"

"....enough said....."

Squats

3 sets of 5 reps

3 sets of 3 reps

3 sets of 1 rep

Dessert WOD

10 rounds of:

45lbs Front Squats - 10 reps

Push Ups - 7 reps

Back Ext - 10 reps

Good group of fun athletes this morning. Saturdays are a hoot!

Terrible Tom post "Angie". He rocked his first run at this hard lady.
New athlete Darcy gets stronger every WOD.

5:30pm session getting after it.

"ANGIE"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Now that everyone has had 24hrs to recover from Eva....

5 rounds for time of:

95lbs Push Jerk - 15reps

"L" Sit Pull Ups - 15 reps

King Kev in Crossfit Ninja form.

"EVA"

8oo Mtr Run

2 Pood Kettlebell Swing - 30 reps :-)

30 Pull Ups

Yes, the real life Eva is a tough lady...in case you are wondering.

Get tough...this is a long one.

3-2-1 Go.

Clean and Jerk

7 sets of 1 rep

Sweet

"CINDY'

5 Pull Ups

10 Push Ups

15 Squats

How many rounds can you do in 20 mins?

Our top athlete so far today is a woman at 20 rounds.

You betta get going!

Press

3 sets of 5 reps

3 sets of 3 reps

3 sets of 1 rep

A THOUGHT FOR TODAY:

If it weren't for the fact that the TV set and the refrigerator are so far apart, some of us wouldn't get any exercise at all. -Joey Adams, comedian (1911-1999)

"Filthy Fifty"

Start of WOD....King Kev...Perfect

Root Beer mid lift.


Kaptain overhead with Power Snatch/

Rhonda close to the bottom of a hard Snatch workout.

Mima's first introduction to wall balling...she loves it!

Number of rounds in 20 minutes of:

65lbs Power Snatch - 12 reps

10 Push Ups

(in case you didn't get enough yesterday)

Veterans Day Hero WOD

"MURPH"

Run 1 mile

100 Pull Ups

200 Push Ups

300 Squats

Run 1 mile

for time and for our Veterans.

Veterans Day Wednesday

Everyone in for a

Hero WOD.

It will be hard....it should be.

We'll honor our troops with the

WOD and kick our own

Buttons

at the same time.

WOD to be announced later...of course.

Pull Ups

Continuous Running Clock.

1 Pull Ups on the first minute

2 Pull Ups on the second minute

... and so on until you can not finish the round before the next minute starts.

then...

"Jeremy"

21-15-9 reps of:

PVC OverHead Squats

Burpees

that's right folks....two WOD today. For the HEROS and what they have and do for us.

Heath'a demo-ing the kip for newer CFE members. Rob and Tom stand in awe.
George P. at 60+ on first ever Deadlifts! Nice work George.

Saturday are relaxed and fun. Join us.

Deadlifts

5 Sets of 5 Reps

Flashback!

King Kev rocking the WOD. The video does not show it but the jump rope was smoking when he was done. Ruined it. We'll need to replace it. Gladly!

ANNIE

50-40-30-20-10

rep rounds of :

Double Unders

Sit Ups.

Go!

Holiday Stimulus Package

$105 + tax

Unlimited Training

see earlier post for details.

WOW!

WOD

Squats

5 sets of 5 reps

After a warm up, load the bar to 90%+/- of your one time max.

Then get under it and get strong.

Jay shows us how to get it done.
James shows how to get it done.

Darcy shows how to get it done.
Root Beer shows how to come back.

King Kev shows how to get it done.

'NATE'

2 Muscle Ups

4 Hand Stand Push Ups

8 Kettlebell Swings - 70lbs

Number of rounds in 20 minutes.

Coach gets some.

New Pricing in Effect today!

Best Crossfit deal going today!

$105 a month!

Tell a friend or two...and then pay up.

"Micheal"

800 mtr run

50 Back Ext

50 Sit Ups

Three glorious rounds for time.

The hit the ice and fish oil.

3-2-1 Go!

http://www.wlwt.com/video/21113330/index.html

Crossfit woman kicks intruders butt (rear end, fanny, booty etc).

Thanks to Big Tom for the post alert!

Crossfit Everett is pleased to offer the:

Holiday Stimulus Package

Unlimited Training

$105 month.

Yipee!!

Small Print:

• The high quality of our training will remain high.
• Offer is valid for November and December 2009.
• The pricing applies to all unlimited training athletes.
• Of course we need to charge tax in addition. Sorry. CFE pays it right back out.
• All other discounts and rates remain the same. . . . .

. . . Including Punch Cards...but why would anyone do that?

Deadlifts

3 sets of 5 reps

3 sets of 3 reps

3 sets of 1 reps

Four Rounds for time of:

150' Walking Lunges

50 Sits

Holiday Stimulous Package Announcement

For the months of

November and December 2009

Crossfit Everett is offering a killer

***Holiday Stimulus Package***

to encourage new members and say

"Thanks"

to our loyal members who

have been with us for so long.

Plus you get a little more cash for the holidays.

Details in the days to come.

Coach and Kevin setting the grip for the Sumo Deadlift High Pulls before the

masses moved into and the gym was full.

King Kevin and Mike at the end of the sub-WOD today. The hard work produced the great times guys.

Weighted Pull Ups

7 sets of 1 reps