10 rounds for time of:
10 Ring Dips
10 Pull Ups

Front Squats

2 sets of 7 reps

3 sets of 5 reps

2 sets of 3 reps

Back Squats
5 sets of 5

A few of us stuck around to watch Cameron do 30 Muscle Ups for time. He is a strong athlete!

ANNOUNCEMENT

New Women's Session Schedule

10am Monday - Friday

Starting March 30th

Beginning the week of March 30, Crossfit Everett is adding a Tuesday and Thursday 10am Women's Session. This means ladies can train in a women only environment 5 days a week at the same time every week day.

Strong Women Rock

Five rounds of Max Reps of:

body weight bench press

pull ups

Post number of reps to blog.

225 lbs Deadlift 21-15-9
800 mtr run.

Crossfit is:

Crossfit is: An intelligent combination of functional movement executed at high intensity.

The Crossfit objective: Increased work capacity across broad time and modal domains.
Functional movement can be defined as:

• Universal Motor Recruitment Patterns. This is ancient stuff. These are movements we have executed throughout history. Sitting, standing, throwing, punching, picking things up, pushing things overhead, pulling things, carrying things, running, jumping, swimming, and squatting repeated in multiple forms, fast and slow.
• It is natural. We will do the movements because they are divinely programmed into human DNA. Just like a bird flying or a fish swimming, we move around by using our legs, we lie down to sleep then get back up to work and play. Stronger people do these things with ease while enjoying better physical, mental, emotional health. Stronger people are more capable of facing whatever life throws at them.
• Core to extremity. The movement starts with the core anterior and posterior chain, moving outward to the extremities and radiating to the toes and fingers.
• Essential. We need these movements to live. We need to be able to sit, squat and kneel. We need to stand up. We need to be able to push our self up off the ground and carry things. We need to be able to repeat these things multiple times and with differing loads and speeds depending on what the universe calls for.
• Safe. The movements are natural and basic so, if done with intention and care are safer than single joint isolation movements which are unnatural and nearly useless on this earth. Isolation increases Injury.
• Efficient. We incorporate multi-joint movements to do the same work in less time as standard isolation work. More work in less time means higher efficiency. Translation: We get stronger quicker and safer. The smaller muscles grow in proportion to the required tasks.
• Effective. Crossfitters can carry large loads over long distances quickly. Not do a one time large load then need a full, big rest giving time for glances in the mirror. Not a long distance without load which is useful to get oneself to safety but leaves no ability to help another, pile sandbags, carry beams, lift a litter over uneven ground or hold something to assist another. Crossfitters can handle big weight over multiple distances with speed and then go do it again. This defines Crossfit. Real life stuff. Bicep curls, overhead isolated tricep extensions, cable flys, lateral raises are great for providing injury and silly for anything else, including ego. It took me sometime to understand this. My Pecs get hardly any attention now while my shoulders and elbows don't ache and my bench is 40lbs over my best Box Gym number at 52 years old. Crossfit is effective.

Intensity: There are five steps to intensity.
1. Submit to the fact that intensity is a slow steady on ramp to get to full throttle intensity. Take your time and enter the intensity lane smoothly. Too soon will get you hurt. Too slow you don’t make gains.
2. Do one rep correctly, starting with your body weight or a PVC pipe.
3. Do multiple reps correctly, increasing the load, slowly.
4. Time it.
5. Do it a few months later for a faster time.

The above is adapted from multiple sources.

Split Jerk
7 Sets of 1

"Dip, Drive, Split."

If you have not been intructed and observed doing this move do the classic Push Jerk.

"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, 3x Beaver Top Hat, lace gloves, body armor, fuzzy dice, small children, any sort of anvil, a Santa suit or night vision goggles wear them..... as long as it can be done safely. Oh BTW...Murph, Not Murphy. :-)

Late post for Thurdays WOD.

21-15-9
Hand Stand Push Ups
Ring Dips
Push ups

Nice job everyone!

155 lbs Hanging Squat Cleans - 9 reps
15 Pull Ups

Five rounds for time.

This one will test your grip.

http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/

Prepare yourselves. It is going to be a great workout.

What your gym floor should look like after workouts. Sweat art means athletes worked hard and then took it to the mat to recover. Nice.

Number of rounds in 30 minutes of:
5 Pull Ups
5 Ring Dips
15 Sit ups
If you don't have ring dips, do jumpers.

Cameron posting a 335lbs Squat for the gym's best today. None of the 1/4 or 1/2 squat stuff either.

Mark says: "Below 90 degrees protects the knees"

Nice job all around Cameron. Look for him in Snohomish soon!

Susan being her normal strong self.

Crossfit Total

Squat

Press

Deadlift

Post the grand total of each.

FYI: Congrats to the athletes today. Over 24 Personal Records were established over the course of the day from the ladies in the morning to the firebreathers later. Our new athletes brought tons of smiles to everyone faces as they shattered their own expectations and "can't do's" to establish a baseline for themselves. A fun day for all.

Posting over 800 today were:
Jon - 835
Root Beer - 820
Janitor - 815


Posting over 900 was:
Cameron - 915

YOU CAN DO IT!

Clean and Jerk

-after an extensive full body warm up do-

7 sets of 1 rep.

"Jackie"
1000 mtr Row
45 lbs Thrusters - 50 reps
30 Pull Ups

Best of Fire Fighters at Fados....post Stair Climb

WOD today is:

Barbara:

5 rounds for time. Exactly 3 mins rest between rounds.

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

"...that's the way...uha, uha...I like it...uha, uha..."

Columbia Tower Fire Fighter Climb for Leukemia Fund Raiser. Photos here are Camari and Seth.

Camari at 19:23:20 and Seth at 15:42:00....both smokin' hot....and fast times too.

Times like that don't happen by training with 3 rounds of 3 reps of: Pizza, beer and chips.....but only on weekends. These athletes have lots of reasons to not train. But they do anyway and their times show it.

To all of our out of town web visitors we say: "Thanks" for the interest. Thanks especially to all the good people of Skagit Valley. We love to see the "hits". Drop in and say "Hi" sometime and ......bring your gear.....if you dare.

Helen

Three rounds for time of:

400 mtr run

21 kettle bell swings - 1 1/2 pood

12 pull ups

Once complete, finish with 100 BW Squats.....nice.

Tabata Ms. Linda
Max reps of 10 rounds of:
Bench - body weight
Deadlift - 1 1/2 body weight
Clean - 3/4 body weight

20sec work/10sec rest. Count your reps for total score.

Your going to love the way this one feels. Prepare yourself.

Push Jerk
7 Sets of 1 Rep.

Finish: 100 mtr wind sprints.

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

For time:
Row - 500 mtr
Push Press - 21 reps
Row - 500 mtr
Push Press - 18 reps
Row - 500 mtr
Push Press - 15 reps
Row - 500 mtr
Push Press - 12 reps

Rx is: 115/75 lbs.

Push Press is: Dip/Drive. Dip is shallow, staying erect and on the heels. Drive is powerful and to full finish to get the bar moving. Full lock out with active shoulders at the top showing some head through the window.