2 Rounds for time:

Right Arm Push Press - 12 Reps

Left Arm Dead Lift - 12 Reps

800 mtr Run

Left Arm Push Press - 12 Reps

Right Arm Dead Lift - 12 Reps

800 mtr Run

Saturday am party peeps.
Spokane Brain - PR Deadlift: 345lbs. The horse weighs 155lbs. Weight to Strength rock star.

Max doing what Max does. Reppin' 45lbs Squats

8:30 FRAN...

21-15-9

95 lbs Thrusters

Pull Ups

9:30 Deadlift Stack

5-4-3-2-1-2-3-4-5

Jesse at the helm. Heather at the top.
Heather at the bottom. The way to healthy knees.

Randy's "traps"....waterskiing in case you want to know.

Three fabulous rounds for time of:

Run 400 mtrs.

1 2/2 pood Kettle bell Swings - 21 Reps

95lbs Overhead Press - 12 Reps

Scale as needed and get busy.

Dead Hang Pull Ups - 5 reps

Kippers - 10 reps

35 lbs Jumping Squats - 5 reps

35 lbs Squats - 10 reps

Squats - 15 reps

5 rounds for time.

Go dog Go.

EZ Street showing what lean strength looks like in action. Strength to weight ratio makes this kid a rock star. BTW: he got his first straight bar Muscle Up today. Smooth as butter on hot toast. Crowd went wild.
Erin and Amy strong in the 35 lbs Overhead Walking Lunges.
Grace meets Strength in these ladies.

Hand Stand Push Ups - 5 reps

135lbs Bench Press - 10 reps

95 lbs Push Press - 15 reps

Dips - 20 reps

Number of rounds in 20 minutes.

Yep....this will burn the Delts, Traps, Pecs, Triceps and leave your shoulders a pile of ashes. If not, you didn't work hard enough. Scale as needed and get going under the bar.

WOD

50 Wall Balls

35 Push Ups

35Pull Ups

35 Wall Balls

15 Push Ups

15 Pull Ups

20 Wall Balls

10 Push Ups

10 Pull Ups

Don't try this at home.

Warming up for the Hang Power Snatch work out.

Jesse coaching the 4:30 session. He did an excellent job coaching and managing the sessions this evening. Look for more of him in the days to come.

WOD
(Fastest Lift in the World)
Hanging Power Snatch
5 Sets of 5 Reps

Coach Jeff and Big Sam getting jiggy after a WOD. Nice job Sam!

Pre-WOD Pose. Notice how fresh they look. 5 mins later. "Boom, boom...out go the lights."

Everyone working on what everyone needs to work on. Each WOD we get stronger, looser, faster and able to manage more load. Today is just another day of getting better. Salute to the ones who were here doing work. Nice job all.

Sat am WOD

10 C2B Pull Ups

10 Front Squats 165lbs

10 Burpees.

Susan and Erin on the Monkey Bar Pull Up Series. Girls with pull ups rock!
Alex locking out the press better than text book.

Lt. Jeff after the Monkey Bar debacale. He loved it.

WOD

Box Jump Series 12 reps

Monkey Bar Pull Up Series 10 reps

Press Complex 3/3

This weekend:
Be smart. Be safe.

3:30 afternoon Everett boys hitting it with the Montana Dave and Randy.

Welcome to both of them and nice WOD to everybody.

Tammy at the top of her stroke. Her face might seem to have a smile. Don't kid yourselves, that is her game face and she is serious about her workouts.

WOD:

1000 mtr Row

50 Sits

50 Back Extensions

3 rounds for time

The score board.

Nice extension for a newbie Dana.
Rich on the big loads.

Susan "jumping" with the bar. The hair tells the story.

What in the world did Sweet Jesse just do to Handsome Ray? HR looks a little unnerved. Not sure this is covered under my insurance policy.

There are things all of us can't do. But to say "I Can't" without an honest effort is for other gyms. Just in case one does embarrass themselves, Burpees will redeem them.

WOD

115 lbs Hang Cleans - 15 Reps

Ring Dips - 12 Reps

Sit Ups - 21 Reps

Number of Rounds in 20 minutes.

Party!!!!

Not bad Josh....early efforts at the OH Squat. Strong is half the battle on these.
Tammy planked nicely for the Cindy workout.

Heather giving a clinic on effort and style.

Erin under the bar on her first effort at 205lbs after a day of heavy threes. Second attempt was gold. We love watching this lady get stronger by the month. This lift was a Personal Record. The crowd went wild.

Everett's finest across the street from Everett's finest.


WOD

Squats

5 Sets of 3's at 80% 1xMax.

then....dessert. Yum.

"CINDY"

5 Pull Ups

10 Push Ups

15 Air Squats

Number of rounds in 20 mins.

Amber and Tammi do 'Cindy'....nice work ladies.

...and...

HAPPY BIRTHDAY MR. DREW! You are one of our favorites.

Check out Handsome Ray...and he is!

handsomeraymond.blogspot.com

Get a little Ray-on. I love this guys heart.

It is not new that "ease and comfort" are the god of the age.....those two liars and posers kill slowly. Worshiping them rots human dignity from the inside out and turns the glory of life into a mockery.

Life is hard and no one gets out alive. The soft and arrogant among us will have lived half a life at best. They will never have tasted the fear of risk and the thrill of the failures while pretending to themselves they have. They will have sat on the couch and wondered where their life went why they feel so empty. They will be the hero of their own shallow stories and the center of their own small worlds.

If some think I am talking about fitness, they are 10% right.

WOD

Overhead Press

Warm up then do the heavy sets.

Then we'll do a Met Con. Party time!

I know you were out late last night......Go.

The Dirty Middle of the WOD. Tired athletes struggling for each rep. Nice work guys.

WOD

21 reps of 75lbs Thrusters

21 Double Unders

five sweet rounds.

Nicole meets Jill.

Veteran Fire Fighter meets New Recruit Fire Fighter. Instant good things.

One of our more astute athletes wrote something on the Warm Up Board.....think I'll leave it there for a while. You'll see it at the end of the video. Have a peak into the warm up today getting ready to do the workout. I love these guys.

WOD

"Lynne"

5 rounds of max reps

Body weight Bench Press and Pull Ups.

Rest one minute between rounds.

10 year old D.C. doing a clinic on deadlift. The bar is loaded to 40lbs over his body weight. Nice work Mr D. Coach is proud of you.

Hard working am Session doing structured heavy rep deadlifts.

WOD: Deadlifts 5 sets of 5 Reps.

The faces of the WOD.

WOD

800 mtr Run

40 L Sit Pull Ups

800 mtr Run

40 Straight Pull Ups

800 mtr Run

40 Kippers.

Tape your hands and get going!

REMINDER:

See New Summer Schedule at the bottom of the blog.

WOD

5 sets of 5 reps

OVERHEAD SQUATS

"If lifting heavy weights for partial squats were of any benefit for sports, Gold's Gym would be fielding the majority of the 2008 Olympic team."

Mark Rippetoe. "Squat Daddy"

Thanks to King Kevin for showing me the post below:

We All Have Bad DaysWritten by Ali Incredible (and a post script by C.J. Martin)
I was chatting in the locker room after the WOD and the woman I was talking to was dissappointed in her performance. Relatively new to CrossFit, she persisted that she had performed terribly. What I would like to say is this: you showed up. After two years of CrossFit I have had peaks and valleys, been discouraged and elated, but when it comes down to it, crappy performance or PR, I showed up. Usually, I am the last to finish a workout, but sure as shit, when I get in my car after, there is always a little smile. Best or worst, congratulate yourself on coming. You’re among a small group of people that show up knowing you will get your ass kicked. If you’re new, please know that people who have been doing this for years, studs in the gym, do not PR everyday, they don’t set record times every day they come. It’s about effort, and half the battle is showing up. Next time you feel bad about your performance, tell yourself you’ll do better next time, look around you at the amazing folks that show up to sweat next to you, and smile.

Ali posted her comments on Monday, but they are worth repeating here for a the larger audience that doesn’t always read or post comments. Ali is an experienced CrossFit athlete and has been a valuable member of our community for a long time. Her sentiments are shared by all of the CrossFit Invictus coaches, and most likely 99.9% of the athletes that have trained with us for a significant amount of time. The reason is, most of us have been through these “off” days, have suffered feeling as if we took steps backwards, and overcame to achieve new and bigger goals.
CrossFit is humbling. It is humbling regardless of your ability or level of fitness. There will ALWAYS be a new goal to chase - a faster time, a heavier weight, etc…. CrossFit provides a system that allows you to improve and progress regardless of how studly you become. The system keeps you from dreaded plateaus, but it also enables those prone to perfectionism an opportunity to feel as if they aren’t good enough - ever. I don’t believe we will ever completely alter the internal drive to achieve in these individuals. Instead, I suggest that all athletes take a longer view of their fitness goals. Permit yourself a bad day, or even a bad week, with the knowledge and confidence that if you persist you will ultimately achieve all of your goals. Perfection (as near as one can get) will be best achieved through persistence and patience.

Seattle Times and Crossfit.

http://seattletimes.nwsource.com/html/pacificnw/2009300667_pacificpfitness07.html

Story above, video below.

http://link.brightcove.com/services/player/bcpid1509319618?bctid=25196557001

Read and watch at own risk. Crossfit might change your life.

Not all Everett Muscle is in the Crossfit Gym.

WOD

"Kelly"

Five rounds for time of:

400 mtr Run

30 Box Jump

30 wall ball.

30 Muscle Ups

(sub: 120 pull ups/120 ring dips.)

get after it.

Hands ready for a Pull Up WOD

"The full squat is a perfectly natural position for the leg to occupy.That's why there's a joint in the middle of it, and why humans have been occupying this position, both unloaded and loaded, for millions of years. Much longer, in fact, than quasi-intellectual morons have been telling us that it's "bad" for the knees."

Mark Rippetoe, Author: Starting Strength

Thrusters

7 sets of 1......

...nice....

Jesse: The end of his 3rd WOD in 24 hours. This pic was taken after the beating at 4:30am Sunday. This photo does not entirely capture the damage he inflected upon his unsuspecting hands. He was excited about the blood though.

WOD:

"Barbara"

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats.

5 rounds of time with exactly 3 mins rest between rounds.