CrossFit Everett

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.

1 comment:

AndyW said...: Subbed - 3 rounds
alternating rest with Max
50-40-30-20-10 squats, run the block together.

Quads are MEGA sore next day.; May 27, 2009 at 11:40 PM

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Why Crossfit?

Simple: Real life situations do not differentiate between cardio and strength demands. Neither is there an option of isolating a movement to protect weaker muscles. Real situations require movements that involve multi-joint dynamic motions that are done fast, under load and executed with surprising power and spot on accuracy. These demand both oxygen and strength, power and endurance, quick recovery and mental toughness.

Crossfit addresses these demands like no other fitness program. Through coached intensity and proper form, firefighters, young mothers, law enforcement/military personel, grandfathers and athletes of all levels can achieve more effective results faster. Crossfit will get you the strength you need to get hoses up stairs, carry your toddler to safety, stay powerful longer in a brawl and get you in your best shape. Just ask a Crossfitter!

Caution

One of the core elements to Crossfit training is intensity. Intensity cannot be achieved without proper form. Do not attempt to do a Crossfit workout without prior coaching on the techniques of Crossfit. We are thrilled to help with this. It is what we do.

Although anyone can do Crossfit. It may not be right for everyone. We all must take responsibility for our own fitness and health. The workouts listed here are for a competent Crossfit athlete. Do not attempt them if you are not conditioned and adapted to Crossfit style workouts. Serious injuries can and have occured with the uninitiated.

Crossfit is a potent weapon against weakness and sickness. Be careful how you use it. Therefore....

....Crossfit Everett offers a Foundations/On-Ramp Program consisting of 12 sessions covering the basic Crossfit movements and preparing for Crossfit intensity. On completion of Foundations, most folks are ready to enter a scaled open Crossfit session and work up to doing the workouts as prescribed. These sessions are fun and a great medium to meet other Crossfitters while you prepare. We hope you will join us in Foundations and get ready to see results.

Session Schedule

If you need to workout at a time you don't see, please talk with us about it. We will try to accommodate for everyones schedule.

Week Day Training Schedule

Mornings:

7am, 8am, 9am, 10am

All AM Sessions begin promptly on the hour. Earlier AM classes are available upon request.

Afternoon and Evenings:

2:30pm, 3:30pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm

All PM Sessions begin promptly on the half hour. Later PM classes available upon request.

Saturday Session

8:00am-10:00am Open Strength Session / WOD/Skill drills

Sunday - No Session. Rest.

Sessions schedules can change without notice.