Rhonda, Katie and Nancy after the Ladies Session WOD. Welcome Katie!

Run 400 Mtrs

Max Reps Pull Ups

As many rounds as possible in 20 mins.

We had a number of pull up PR's on the first rounds today. Fun times.

Coach is sore already from his am set!

Air Conditioning is ON and working great.

Jesse and Amy just rocked the Monthly Monster.

Endurance, strength, heart, head...it took all of these things and more.

Good work both!

WOD

4 X 400 mtr run

100 sit ups

100 push ups

100 K'bell Swings 55/30lbs

Partition however your body suggests is wise. Get all the work done anyway you can and post your time. Go!

KettleBell Party here at 4:30 and 5:30 Session.

No charge for this great training.

Be here..we have air conditioning.

Thanks Tom!!

Today we do

"C i n d y".

And....all you wonderful weather focused folks....

(you know who you are.....no worries though ....the wonderful, endless, dark, wet and short days of

November through February are coming....hang on)

It is NOT too hot to train.

CROSSFIT EVERETT IS AIR CONDITIONED!!

Now get in here.....it's nice.

we'd love to see you.

Remember to hydrate today and remind those around you to do the same things.

If

Grandma or Grandpa

are alone.....

check on them

and make sure they drink their water!

Kettlebell Mini Clinic

Kettlebell mini seminar

Weds at 4:30 and 5:30 sessions.

All CFE members and guests (over 18yrs old) are welcome.

No WOD that day beyond the workout we get swinging the iron.

This will be coached by Tom Corrigan an experienced K'bell instructor and expert. Seriously!

No charge for this thing....let's all take advantage of it.

Rounds in 20 minutes of:

10 Wall Balls 20lbs/14 lbs

10 GHD Sits

10 GHD Back Extensions

Top Pic: Mark, Robb Wolf, Sweet Jesse and Heather before the Nutrition Cert on Saturday morning. Great day, great information.

Bottom Pic: Because he bought me breakfast at Denny's today.....we feature EZ Street Snatch dancing with 75 reps and 75 lbs. Tell me folks.....is this Strength training or Cardio training? Yep, good work. It is both.

If you are not at Crossfitter....we do not suggest that you try this at your gym.

BBQ at Heather's for CFE athletes and their loved "one". Heather has attack Ferrets that do not do well with small children and swallow dogs whole....so please no small children or animals this time......for their own safety. This afternoon. Be there.

I am what I eat....!

Get ready to talk food starting Monday morning. Four CFE athletes (Jeff, Jesse, Heather, Mark) spent the day with Robb Wolf at the Nutrition Certification.

CFE has been around since January and it is time we introduced the food piece with greater intensity. Some of you have been working your Fran off (you know who you are!) and still not as lean as you thought you should be. We have got your number now and can help you "look good naked". The science is there....when you are ready.

All of you work to hard at your WOD's to be struggling with weight issues. Seriously. Crossfit busts your bearings and you deserve to get the results equal to your effort.

For those of you who already "look good naked" (you know who you are) then it is time to bump your performance to the next level. If you are ready.

We don't know it all, but we know enough to get you on a program that will help you loose it or get it.

What do you want to do?

No workout Saturday - BBQ on Sunday

WOD: Lynne

(death by suckage)

Five rounds of:

max reps Bench Press - body weight

max reps Pull Ups

sum of all reps is your score. Note scaling if you did. Most do.

BBQ at Heathers...Fun!

South Arlington this Sunday afternoon at 3:30ish - whenever-ish.

See Coach for the address and details.

No workout on Saturday.

Nutrition Certification!

Five rounds for time of:

155 lbs Deadlift - 12 reps

155 lbs Hang Power Clean - 9 reps

155 lbs Push Jerk - 6 reps

Crossfit BBQ at Heather's in South Arlington.

Sunday afternoon.

Details soon.

All well-behaved are welcome.

EZ pulling on the C-2. Lean strength.
Heather holding the floor up. Strong lady and good CFE promo!

Alex post WOD....this wild man posted the best time of the day. Another 3 months Crossfitting.....rock star!

Handsome Ray and Mike eye balling the evil of the bar before the WOD....these two smoked it!

One Round for time:

Row 2000 mtr
95 lbs Press - 20 reps
55 lbs KettleBell Swings - 20 reps

Row 1000 mtr
115 lbs Press - 10 reps
55 lbs KettleBell Swings - 10 reps

Row 500 mtr
135 lbs Press - 5 reps
55 lbs KettleBell Swings - 5 reps

Like my Dad Alex said often: "Let 'er Rip!"

Deadlifts

7 Sets of 1 Rep.

Lake Carrithers post workout.
Josh, mid battle.

Amy, mid battle. This strong lady pulled 11 minutes of her last PR. Amazing athlete.

Rob, mid battle.

Amy and Rhonda battling Wall Balls.

Bring your game face and your battle ready attitude for:

Filthy Fifthy

here we go.

From the private files.

Coach on muscle up day. Getting tired here....if the face reflects the body. Blew his shoes off!

MonsterMax did the WOD of 30 o' these.... then did the Monthly Monster. I hope he can walk this weekend! CFE is proud of Max and the work he has done. He came in strong, and has kept getting stronger.

KettleBell Clinic

Who might be interested in a top level Kettlebell training session? Coach will bring someone in to do a couple of hour clinic.

Way to go to all the new Muscle Up athletes. What a fun day. Everyone is closer and a few rung the bell. Way to go CFE!

8:30am Heavy Squats

9:30am "Coaches Dice Hopper

Grateful

Thanks to all the fine athletes / people, young and old, newbie or veteran, who walked through the door of this gym this week. Each of you is important to Crossfit Everett and me personally. Your smiles remind me of the good things and I get fueled when you walk through that garage door. I am grateful to get to be a part of your worlds. Rest up this weekend.

Saturday Morning Lovin'

8:30am Heavy Back Squats

9:30 MetCon - Coaches Choice "oh boy..."

All comers welcome....

Drilling Muscle Ups

Let's see how many can get a first today. Party!

Get your head through the hole!!!!

Madmax, EZ Street, Coach, Sweet Jesse all got 'em. Amy and Rhonda are nearly there!

Who else is gonna ring da' bell. Alex? RanDogg?! Heather!?! The stealthy King Kevin? A dark horse?

Randy mid-battle taking a knee and for good reason.

Hanging Power Cleans

7 Sets of 1

Nice!

Camera still fritzing...thanks to Jeff for the pic.

5 rounds for time of:

400 mtr run

95lbs OH Squat - 15 reps

Sorry about the lack of photos folks. Coaches camera is still down. We will post pics of all your favorites as soon as we can.

Monthly Monster - July

As requested:

The Monthly Monster at CFE is officially:

Two Rounds of.....

10 reps Dead Lift - 225lbs

10 reps Thrusters - 95lbs

10 reps Hang Power Clean - 135lbs

Run 400 mtrs

20 reps Handstand Push ups

20 reps Kettle Bell Swings - 55lbs

20 reps Ball Slams - 20lbs ball

Run 400 mtrs

30 Kettle Bell Si-Ups - 30lbs

30 Box Jumps - 24 inch box

2 Rope climbs - touch the beam

As with all CFE WOD's you are encouraged, supported, cheered and revered as wise if you scale to suit your fitness and strength levels. This is a big chipper and requires a desire to have a big and exhausting workout. Choose your day, and we'll help you get going and cheer you along the way.

Article on Fitness for Women

www.marksdailyapple.com

After a good friend turned me on to MDA, I visit him several times a week. He has authoritative and credible information relevant to Crossfit Athletes. I recommend you mark his site as a favorite like me.

Today's article on Women is wonderful. I think you will enjoy it.

Thrusters

7 Sets of 1 Rep

Then some "dessert." Yum

July Monthly Monster ....

...has been slayed.

King Kevin stepped toward the dragons mouth and slayed it with brains and brawn like Beowulf on a mountain lair......42.44 minutes.

Nice work and good leadership Kevin! It was a joy to watch you.

Four rounds for time of:

30 GHD Sits

20 Back Extensions

10 Pull Ups

Dessert:

500 jump ropes. Each miss or stop for

any reason calls for 20 push ups.

Congratulations to Charity Vale of Crossfit Snohomish Crossfit.

2nd Place Overall in the 2009 Crossfit Games at Aromas CA.

Everett is proud of you!

Are we POSE runners now? Thanks Coach Jeff. Your input, style, leadership and presence are making Crossfit Everett a better affiliate and us better people. Thanks again.

Monthly Monster
Our good gym mate Jesse, has crafted, with a little input from some of you, a Monthly Monster workout. You can pick a day and choose to do this as the WOD instead of the group WOD that day, with the full support of Coach Mark.

The idea here is to test ourselves against a daunting workout. A workout that seems like it can't be done or because of the loads or reps intimidates us is the one that gives the best test. We cannot nor should we, take on a workout of this scope very often. Monthly is plenty. You are posting your time voluntarily but we would appreciate seeing who has attempted it. This will encourage the other athletes at CFE to take on big WODs.

All WODs need tweaking. None are perfect although I attempt to give them an intelligent rhythm, flow, stimulus focus and congruency that will get you stronger faster. The Monster will be less controllable because of the shear volume of work to be done so grit your teeth and get after it.

There is no hierarchy at CFE. All athletes have the same value and are esteemed equally. Attempting the Monster will be up to you. Your motives and reasons are yours and none of our business. Your time is yours as well as your effort.

As always with Crossfit, give it your best and your best efforts will give you the best results. That's it. Simple.

Five Rounds for Time:

100mtr POSE sprints - Drill POSE 85% efforts

30 Push Ups

15 Kettlebell Swings.

Crossfit Lite today...it has been a good week of WOD's. Saturday WOD and Strength will be for real.

21-18-15-12-9-6-3 rep rounds of:

185lbs Front Squats

GHD Sit Ups

Your are right......your quads will complain a little tomorrow and a lot on Saturday. Mine are griping now. 3-2-1 go.

"To live is so startling it leaves little time for anything else"

Emily Dickinson

Coaches camera is broken until further notice....stand by for pics when I get it repaired.

Press Complex

Press - 5 Sets of 1 Rep

Push Press - 5 Sets of 3 Reps

Push Jerk - 5 Sets of 5 Reps

- Get Ready -

Kristin doing it right!

"Randy"

75 reps or 75 lbs of:

Power Snatch

Think this is a little light? Tell me what you think at Rep #50.

EZ Street getting started on "Randy".

"Adapted Eva"

5 fantastic rounds of:

400 mtr Run

1 1/2 Kettle Bell Swings - 30 reps

Pull Ups - 30 reps

Squats - 30 reps

Saturday - Forth of July. No workout.

Enjoy your family.

Tabata Crossfit Total

20 sec work/10 sec rest. Max rest per round of 8 rounds each element. 3 minutes rest between elements.

Squat, Press, Deadlift

Nice Triple Extension in the Med Ball Cleans.

Jeff getting under in the Med Ball Cleans.

25 Box Jumps

50 Push ups

25 OH Squats - 20/14 Med Ball

50 Kettlebell Swings - 55/30

25 Kippers

50 Jump Ropes

25 Med Ball Cleans - 20/14