21-15-9 reps for time of:

Sumo Dead Lift Hi Pulls - 95lbs

Ring Dips

3-2-1 Go!

Comment on Rippetoe quotes:

"Now, it would be unfair of me to say that Mark Rippetoe was ALL washed up, but I can easily say, he is partially washed. Mark Rippetoe better stick to lifting heavy things, instead of reading the minds of women. "

CFE blog reader and Crossfit Athlete...Female

21-15-9 reps of:

Full Squat Snatch

Bar to chest Pull Ups.

"Michael"

800 meter run

50 Back Extensions

50 Sit Ups

3 Glorious rounds for Time

"Filthy Fifty"

On steroids: "There are no shortcuts.

The fact that a shortcut is important

to you means that you are a pussy. "

Mark Rippetoe - Strength Coach and Philosopher

Crossfit Everett deems it necessary to let our good readers know that we can confirm pussy's do take shortcuts. My second cousin's cat, Joker, used to cut through our yard to catch field mice. I do not know if the mice were on the juice or not. Some had tattoos and flashes of rage though. I did notice Joker had abnormally large whiskers.

Over Head Press

5 sets of Heavy 3's

Slipt Jerk practice. Oh Lala!

Then Jonathan and Jesse pooled their brains to coach Randy in a "kipping/circle/dead hang/double under/donkey kick/smooth as chunky butter" Pull Ups. Sweet!

Dead Lift / Burpees

5 reps DL 275 lbs/ 10 Burpees.

5 rounds for time.

Given Crossfits battle to standardize movements, Crossfit Everett submits Speed Burpees be officially endorsed. Do not try these at home. Max is a professional and mental health experts cannot conclude otherwise. The safety lies in the insanity. Thanks for the demo Max!

Jesse doing "Danny" beyond prescribed by taking on the 30" Plyo Box. Possibly, pound for pound, Crossfit Everett's strongest athlete. Work ethic, heart, attitude, multi-sport and wildman hockey-tournament hair. We are honored to have Jesse training with us. He makes us all better.

"CrossFit has the potential to change the popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful items like re-bar and manhole covers. "

Mark Rippetoe, strength coach, Texas boy and author of Starting Strength.

Crossfit Everett will not stand behind or in front of any comments not made by anyone regardless of the fact that they wrote a book or not.

Heavy Back Squats

5 sets of 3 Reps

"Angie"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

No partition. In order. For time. Go!

"Danny"

as many rounds as possible in 20 mins of:

24" Box Jumps - 30 reps

115lbs Push Press - 20 reps

Pull Ups - 30 reps

Amy is recovering from a regional Body Building contest where she placed 3rd! She comes to Crossfit Everett with a good base of strength, body shape and tiger attitude. See what this Mother of two young children says after two weeks of Crossfitting. Welcome to Crossfit Everett Amy!

WAY TO GO JILL!!

You rocked the CPAT!

Crossfit Everett is very proud of you!

Jill is a coachable and focused athlete who wants to work and then work some more. You see her here with Coach Jeff working out her start position for the second pull of the snatch. She has worked hard to prep for the Fire Test. She just smoked it!

"Question:Whenever i do dips, the second i let go of the bar it feels like a ton of pressure was just taken off my shoulders and upper pecs. Do you know what causes this and what i can do about it? Thanks.

Answer:Perhaps you weigh 2000 lbs., in which case your perception would be remarkably accurate. Otherwise, you're probably just happy to be through with the set.The remedy would be to never let go of the bar, but that is impractical.I suppose I don't understand your question."

-Mark Rippetoe, Texas Power Lifting Coach.

Crossfit Everett cannot be responsible for quotes which may negatively reflect on tonnage or dips.

Back Squats

5 sets of 5 reps

After a thorough warm up, set up your racks and drop below 90 degrees. Below 90, saves the knees. Above 90, gives the hebeegeebees. Feel free to quote me.

"Helen"

400 mtr Run

50 lbs Kettlebell Swings

12 Pull Ups New athlete Rich make the Crossfit Everett bar a very happy place to be.

Mark Rippetoe Quote of the Day

In reference to a bicyclist who seemed to be saying that riding was similar to squats since they both made your legs hurt: Yes they both hurt, but so do burning your hand and burying your bulldog. The differences are actually quite significant. The trouble with cyclists is that their training establishment keeps reinforcing the silly bullshit that all recreational athletes want to believe: at some point, all serious athletes go outside their sport-specific work to improve, and recreational athletes just want to play their sport and wear the clothes.

Mark Rippetoe, Fitness Guru

Crossfit Everett neither confirms or denies the existance of Mark Rippetoe or his quotes.

Five rounds for time of:

155 pound Deadlift, 12 reps155 pound

Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Get well soon Erin.

We miss you already and are saving you a place at the bar.

Crossfit Total

1 Rep Max of:

Squat

Press

Deadlift

3 Rounds for time:

500 mtr Row

21 Burpees

400 mtr Run

Row

2000 mtr

1500 mtr

1000 mtr

500 mtr

Bench Press
3 sets/5 reps
3 sets/3 reps
3 sets/1 rep

It is common to over train and not know it. At Crossfit we train the whole body with much less focus on single body parts. We treat the body as a whole, not a group of isolated but connected parts. Our exercise related injuries are less and our effectiveness is higher even in areas where isolation is popular. The bench press is one of those areas as we tend to equate strength with the size of the chest muscles and how often one does an isolation workout like the Bench Press. Max tells the truth. At Crossfit: Work smart, get more.

Run - 5 k

Good Job everyone!

Shoulder Day...yum yum
Press (your shirts)- 5 sets of 1 rep
Push Press (which is it? Push or Press?) - 5 sets of 3 reps
Push JERK! (or Push "you really nice person who struggles with rudeness") 5 sets of 5 reps

Root Beer is training today so work like the dirty dogs you are or I am going to hear about it.

New Athlete Hilary again, stretching out the Adductors preping for cleans and jerks. Nice flat back, balance, head and knees. She will only get taller as she gets stronger and more flexible. Good work Hilary.

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

"Nancy"

five rounds for time:

95/75lbs OH Squats

400 mtr run

STRONG WOMEN ROCK - Part 5

10am 5 days a week. Women Only Session.

Beginners to Advanced.

Strong Women Rock - Part 4

Susan banded up at at Crossfit Everett's garage roots. She's got kip now and the bands are gone. Strong Women Rock!

Let's see....spring is here.....you are out for a nice overnighter in the big city.....just before the hotel, your car stops at a crosswalk.....there she comes.....Ms. Skinny in her cute spring outfit.....gosh, you think to yourself, she looks great......

.......it's all good until you notice your husbands eyes follow her for a second too long.....now you think: he's a jerk, she's a show off, her outfit looks stupid and worst of all.....your confidence falls off into the ocean right behind the bucket full of contempt you just dumped on the rest of the world. The remainder of the evening is spent recovering....... if you can. If not, conversations seem flat, quiet and the room becomes filled with oversensitivity and second guessing. Fun times. Ever been there?

Stop the madness! Come on down to Crossfit Everett where we understand these things. You can be celebrated here for who you are and who you can be. You were not meant to have envy filled days or contempt fill evenings. You were not meant to be in a competition with 'skinny" people and your self esteem was not designed to be afflicted by this self wounding. Still the dessert calls, the 159 oz Diet Pepsi calls, the pasta calls, the warm and soft pizza calls and as you hide behind the "busyness" of life.....this time next year things will be the same....only futility will have gained more territory in your heart. The ladies here have children at home, hold jobs, entertain, struggle with life just like you. At some point, they got motivated and decided to do it.

Stop the madness! You have been walking that same treadmill for how many years now? You have been in the same "yoga/Pilate's/jazzercise/hip hop bingo/water aerobics/no impact/ protect your knees and bad back/big blue ball crunches" class for how long? Are you really stronger? Have you lost the pounds? Do you train alone reading a book? Does your trainer charge you $35, $45, $55 or $80 and hour?

Spring is a great time to get going. There are lots of other women starting now and you can join them.

Our rates are a fifth of what personal training costs with three times the benefits. Our atmosphere is warm, accepting and fun. Best of all, you will improve. In three months you will see big changes.

By July 4th, YOU will ROCK....

The problem is: Some of the other women might despise you because you finally busted out of the cycle they are stuck in. Sorry about that. They'll get over the glorious new you...eventually.

WOD

5 rounds for time of:

30 GHD sits

25 Back Extensions

STRONG WOMEN ROCK - Part 3

Gayl....'getting some' on Friday morning.

10 am Women's ONLY Session

Monday - Friday

Do you talk about wanting to look good? Has your self image has fallen victim to chocolate and the daily triple grande double vanilla non-fat latte? Has your motivation has fallen prey to futility?

Join the average, normal and regular ladies who are doing something about what they used to just talk about. They are Crossfit and they have pull ups, push ups and can do squats and dips. They thought they could never do these things.......who told them that?

When you are ready....get in here.

Rob kippin like a donkey knocking out a great WOD today. Rock Star back I'd say.

Rounds in 20 minutes of:

250 row

max rep pull ups

10am Womens Only Session - GET HERE

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

These are the best of the best. At Crossfit Everett, the "best" are the ones who show up to train.

We don't care where you are from, what your addictions are, why you eat crappy, what others think of you, how you got this way, what you look like, what your father didn't do for you, who told you you can't do something, what part of you looks fat, how the other ladies look, what outfit you don't have, stretch marks, why your self esteem sucks, why you think yourself esteem rocks, the phoney axes you have to grind about anything

.....or the other excuses you have used for the last few decades....none of them....excuses all!

Okay....we do care....a lot.....it is what makes us different. We actually care....about you and the excuses you have used to protect yourself from the change you really want. No one is without issues that they need to face....we all have them in truck loads.

But regardless of how much we care and how many issues you and I have.....you need to be here and train. We'll talk about the rest at coffee afterwards.

A brave new athlete with her first steps on a new journey. Her first Deadlifts. Looking good Hilary!

Fight Gone Bad - hard to get this at NY Fitness.

When a strong athlete works hard...this is what it looks like afterward. Fantastic "Fight Gone Bad" Oliver. Crossfit Everett is proud of you! Hard to tell from the pictures....but it looks like he worked his butt off. Good job. He was able to drive home safely after a half hour or so

Intensity collides with form. In this case...the intensity rules the day. Good work everyone!

ONE MORE TIME....

Strong Women Rock!

10am Women's Only Session is now 5 days a week!

Are you doing the same thing year after year and seeing no gains. Is the hot tub really making you stronger? Does the person on the elliptical in front of you look the same as they did 3 years ago on the same machine only reading a different book? Did someone tell you racquetball will make you fit? Do you train for more than an hour?

Many of you are working hard and seeing no change.....

....if so, these sessions are for you! Semi-personal coaching at a fraction of the cost of personal trainers. We offer mature professional coaches who do more than count reps, adjust form minutia and try to up-sell you on more of the same. These sessions are fun, interesting, real workouts scaled to your level and ability. All comers welcome, all levels celebrated, changes will begin and the smiles are epidemic.

Get here.

WORKOUT OF THE DAY

Fight Gone Bad

1 min rounds of all five elements then one minute rest. Repeat for a total of three rounds.

Wall Ball 14/20lbs

Sumo Dead Lift High Pull 55/75lbs

Box Jump 20 inches

Push Press 55/75 lbs

Row - Calories