Friday, July 31, 2009

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!

Thursday, July 30, 2009


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!

Wednesday, July 29, 2009





KettleBell Party here at 4:30 and 5:30 Session.
No charge for this great training.

Be here..we have air conditioning.

Thanks Tom!!

Tuesday, July 28, 2009







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!

Monday, July 27, 2009

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

Sunday, July 26, 2009





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.

Saturday, July 25, 2009

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?

Friday, July 24, 2009

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!

Thursday, July 23, 2009
















Five rounds for time of:





155 lbs Deadlift - 12 reps





155 lbs Hang Power Clean - 9 reps





155 lbs Push Jerk - 6 reps





Wednesday, July 22, 2009

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!"

Tuesday, July 21, 2009









Deadlifts

7 Sets of 1 Rep.




Monday, July 20, 2009

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.

Sunday, July 19, 2009

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.

Saturday, July 18, 2009

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

Friday, July 17, 2009

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?

Thursday, July 16, 2009

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.

Wednesday, July 15, 2009

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

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.

Tuesday, July 14, 2009

Thrusters
7 Sets of 1 Rep
Then some "dessert." Yum

Monday, July 13, 2009

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!

Sunday, July 12, 2009

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.

Saturday, July 11, 2009

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.

Friday, July 10, 2009

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.

Thursday, July 9, 2009

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.

Wednesday, July 8, 2009

Press Complex
Press - 5 Sets of 1 Rep
Push Press - 5 Sets of 3 Reps
Push Jerk - 5 Sets of 5 Reps
- Get Ready -

Tuesday, July 7, 2009


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".

Friday, July 3, 2009

"Adapted Eva"
5 fantastic rounds of:
400 mtr Run
1 1/2 Kettle Bell Swings - 30 reps
Pull Ups - 30 reps
Squats - 30 reps

Thursday, July 2, 2009

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

Wednesday, July 1, 2009

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