CFE Family BBQ WOD
This Saturday (30th) 5:30pm to 9 pm-ish
Bring your own Protein and a side to share with a few. See you there. Fun times.
WOD: Crossfit Total!
Squat
Press
Deadlift.
More PR's today than ever especially among the ladies! What a fun day. Way to go everyone.
Even the Janitor got a couple. 405lbs DL/155lbs Press 8-)
Turkish Get Up:
Should have warmed up a little which may or may not explain the non-pretty-ness of what should be an elegant movement. Had there been any weight on the bar I would not have been able to be so sloppy. Regardless, the basics of the move are shown. The TGU is fabulous for developing the entire core including the hard to reach Obliques and stabilizer muscles of the shoulder girdle. Equal reps should be done on both sides.
the finish...."as a team." Only at Crossfit!
the start...."every man for themselves."
the middle....."embrace the suffering."
discussing the battle.
Alex pressing.
Heather kipping.
Hilary thrustering.
Kris pulling.
Donnie wrapping up a tough WOD.
Dickie banded up and looking serious on the rack.
Amy with her "suffer" face and rally cap on.
Rich stroking through the 95lb Thrusters.
8 am Gayl showing the younger clients how to handle the big loads.
The beginning of the WOD for the 4:30 session.
Root Beer showing off his RoboArm. The machinery attached to his right arm is a classic result of training outside Crossfit protocol. Mr Beer is the finest of men whose right arm was accosted by a surprise attack from an unintentionally unscrupulous source.
You can find information about this lady and her cause, if you wish, by Googling Hot Rod Heidi.
Rob getting under the load.
Kevin setting the GHD on fire.
Amy blasting thru another one.
Ray doin' work.
The above carnage is the firebreathers after Cindy worked them over. There is no need for me to create these shots. They are the natural result of 20 minutes of hard work. If the hard rubber mat on the floor does not look good to you at the end of your work out, we wonder if you are actually working out.The 4:30pm Firebreathers rock Cindy so hard I could not keep up the count and film at the same time! Max 22 rounds! The rest of the crew....well, watch 'em work. You can't get this at the "36Hr Silver Big Box" Gym for any price. Fitness is found in the intensity. Intensity is fueled by the partnerships you see here.
Five Rounds of : 2 muscle ups, 30 reps 14lbs Wall Ball, 6 Sumo Deadlift High Pulls. Tough.
What you are watching is the 1st and 2nd place winners of the female divsion for the NW Regional Qualifier for the Crossfit Games coming soon. Congratulations to Charity (left) and Jenny. Crossfit Everett is proud of you! Listen to the Crossfit crowd appreciate their efforts. Classic Crossfit support.
Mike and Alex: After row, after glow. Nice job to a couple of strong atheltes. Rowed their hearts out.Jesse stroking the body weight OHS. 180lbs. Very nice. When he recovered a few minutes later, he rep'ed 200lbs two times. Not bad for having a injured left shoulder and borrowing Coaches shoes that are 2 sizes too big. Pound for pound, Jesse is one of CFE's most powerful athletes. Some here think the secret is in the new hair cut. On his off time, Jesse rides sno-machines and plays serious club level hockey. Our gym is a better place because of guys like this.
Jill doing the famous Quad Slap before she puts them to the "Grace" test. 
Rich hitting the weighted pull ups with Coach hanging on.
Another fine day at Everett Crossfit. "Grace"
Strength training or cardio? Both! Everyday. Always. Perfect form is not necessary for intensity to have it's glorious way. No one here is an Olympic lifter. But they are ready for whatever life throws at them. The breakdown in form you see in these athletes is compensated by their strength. If they were weaker the load would need to be scaled down to prevent injury. Grace is fast enough and they are close enough, given their outstanding strength, to make this work. Yep, Jesse has an injury, so he is scaled and one-arming it. Nice.
Erin and Amy in the final reps of Grace.
30 Clean and Jerk's for time.
Mark Eaton does a few to warm up.
"Grace" 30 reps / 135lbs Rx.
Looks like he could use a little sun on his legs. PR on Grace. 5:05min. Slow by Crossfit elite standards. He could start the jerk quicker and not hang out so long in the rack position. I'll give him a break though. In 4 months he gets senior discounts at Denny's!
How is your intensity? Regardless of how you scale the workout...as you get more fit the intensity can increase. When intensity increased fitness skyrockets. 
