Saturday, May 30, 2009

NEW SCHEDULE
beginning Weds, June 3rd.
Monday - Friday
9am - 1:30pm (10am sharp daily: "Women Only" Session)
3:30pm - 7:30pm (4:30pm sharp daily: "Advanced Session" )
Tuesday and Thursday
5:30pm "Foundations Session".
(Gym will still open for independent WOD's.)
Saturday
8:30am - 10:3oam
Sunday
No workout. Rest.
Watch for Cross FitCamp coming for children ages 8 - 12 and 13 -16 this summer.

Friday, May 29, 2009

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.

Thursday, May 28, 2009

"Saturday Night WOD"
Crossfit BBQ

A BBQ this Saturday evening at Mr and Mrs Root Beer's home. 5:30 to 9 ish. Bring your own Protein and a side to share. In Snohomish with address to follow.
the finish...."as a team." Only at Crossfit!
the start...."every man for themselves."

the middle....."embrace the suffering."


discussing the battle.

WOD
400 mtr Run
50 Squats
four rounds for time



Faces of Crossfit...
These are not smiles folks.....these are the expressions of people getting fitness, firmness and a fabulous look by the pool next month at the company BBQ.Alex pressing.
Heather kipping.

Hilary thrustering.

Kris pulling.





Donnie wrapping up a tough WOD.









Wednesday, May 27, 2009

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.

WOD
Five rounds for time of:
15 Thrusters 95 lbs
30 Sit Ups
15 Pull Ups


Randy with a little demo of strength and athleticism.

Tuesday, May 26, 2009

WOD
500 mr Row - 80 push ups
1000 mtr Row - 60 push ups
1500 mtr Row - 40 push ups
2000 mtr Row - 20 push ups


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.

During the winter and spring months Heidi was one of our most faithful and hardest workers. She added muscle and tone to her already great look. Her work with the Wounded Warrior Project is something we are proud of. You can find information about this lady and her cause, if you wish, by Googling Hot Rod Heidi.

Monday, May 25, 2009




In gratitude and memorial for our

nations fallen. Thank you.

Saturday, May 23, 2009


Fantastic workout this morning. Everyone worked hard!

Bench Press - pyramid up and down from 7 reps to 1 and back.

100 Push Ups

75 Squats

50 Sits

25 Pulls

Friday, May 22, 2009








WOD:

100' Weighted Walking Lunges - 30lbs Dumbells (yep, one in each hand Dawg)

30 Box Jumps - 24inch

20 Weighted Pull Ups - 30 lbs





Thursday, May 21, 2009

Rob getting under the load.



WOD:"Diane"
21-15-9 reps of:
225lbs Deadlift
Hand Stand Push Ups (HSPU)
:for time.


Wahoooo!


Randy making it happen on the GHD.

Thought:
Nearly anyone can do Crossfit style training.
All of our workouts can be scaled to meet
your strength and fitness levels.
Today will be one of those days.
Scale like hell....
...no one cares how
strong,
fast,
fit,
lean,
famous,
handsome or
important ......
anyone used to be.
Cut the load back to what
you can handle safely today.....
.....and get busy under the bar.
3-2-1- Go.
Slogan of the day:
"Crossfit makes me hot."





Wednesday, May 20, 2009

ANNOUNCEMENT

WE WILL BE
CLOSED MEMORIAL DAY.
So...
....we will do a
Strength Session
as usual on Saturday at 8:30
and
move right into a
Met Con WOD
to start your weekend out right. Done by 10-ish.
ALL LEVELS WELCOME AND INVITED
FOR THIS
EXTENDED SATURDAY SESSION.
Pretty cool huh! 8-)
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.

WOD.

25 Sits Ups
30 Back Extentions
400 mtr run

5 rounds for time.







Tuesday, May 19, 2009

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.

9am Session...
In the middle of Cindy and working hard.
5 Pull Ups
10 Push Ups
15 Squats
Nubmer of rounds for time in 20.
Good job all Rich, Erin, Amy.



One of Crossfits finest: Jeff Vale, owner Crossfit Snohomish. 500+ lbs deadlift and took 2nd in the WOD. Way to go Jeff. The red tee shirt.....just another Crossfit slogan.

Monday, May 18, 2009

Power Cleans
7 sets of 1 rep

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.

Sunday, May 17, 2009

Test your effort and heart against these ladies at the NW Regional Qualifier event in Seattle Saturday. The entire day was filled with fight and displays of heart like this. Don't miss the two missed muscle ups on the left side of the screen.

More coming later.





Regional Crossfit Qualifier.
Equipment was waiting for athletes Saturday morning. Suddenly, hanger #30 was filled and the games began. What an absolute hoot it was to be there. Left side of the bottom photo is Coach Mark as a side judge and bar loader on the Deadlift and Press Platform #4.

Photos by: Amy of CFE, some guy I loaned my camera too and Mark Eaton.



Friday, May 15, 2009

Mike and Alex: After row, after glow. Nice job to a couple of strong atheltes. Rowed their hearts out.

WOD Back Squats

5 sets of 5 reps.


Remember we are closed tomorrow to help with the Crossfit Regional games.

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.

Thursday, May 14, 2009

CFE will be closed
all day this Saturday,
May 16th
in support of the
Regional Crossfit games.
Row Stack
1000 mtrs
750 mtrs
500 mtrs
250 mtrs
All for time.
Who cares how
the guy beside you
did? How did you do?
Did you work hard?
Did you sabbotage the hard
work with crappy eating afterward?
"Food is Fuel. Crap is for Comfort."
"Inaction feeds Doubt and Insecurity.
Action feeds Confidence and Growth."


Jill doing the famous Quad Slap before she puts them to the "Grace" test.

Rich hitting the weighted pull ups with Coach hanging on.
A strong man getting stronger every week.


Official CFE Warm Up
2 – 3 rounds of:


· Row: 500 meters
· Jump Rope: 1 minute
· Samson Stretch
· PVC Over Head Squats: 10-15 reps
· Pull Ups: 10-15 reps
· Push Ups: 15-20 reps
· Angel Stretch
· Back Extensions: 15-20 reps
· Sit Ups: 15-20 reps

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.

Wednesday, May 13, 2009

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!

Tuesday, May 12, 2009


Push Press

7 Sets of 3

Monday, May 11, 2009


10 sets of max reps Pull Ups. One minute rest beginning after last rep.


Sunday, May 10, 2009

..while you were sleeping...

Friday, May 8, 2009


Post workout glow. FYI: These Crossfitters are available for appearances. Contact Crossfit Everett booking coordinator for rates and availability. Not all of our men look like this by the way....some are taller and have their shirts on....sometimes.

Thursday, May 7, 2009







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.
"Hansen"
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
(Early post for you gamers. Your fears are real with this one. It is a lot of work.
Battle doubt through action. )









Amy on heavy K'bells. The intensity combined with great form make the movement effective.