When trainers get bored # 1.

Five rounds for time of:

95 lbs Power Snatch - 15 reps

400 mtr Run

When trainers get bored. #2

Strength Day

Bench Press

7 sets of 3 reps

Coach Mark and Jesse concluding secret meeting regarding clandestine programs that might or might not be happening at Crossfit Everett that we might or might not tell you about if we were or weren't. We can't even say if this picture did or didn't actually happen.

Overhead Squats

7 Sets of 3 Reps

1000 mtr Row

25 KettleBell Swings

750 mtr Row

30 KettleBell Swings

500 mtr Row

35 KettleBell Swings

The K'bells are about the knees and hips...not about the back and arms although they are engaged and working. If your lower back is tired, off load and get the form right. KNEES and HIPS!

Post WOD rush...
During WOD pump...

Welcome back Erin.....

Number of rounds in 20 mins of:

95lbs Thruster - 5 reps

95lbs Hang Power Cleans - 7 reps

95lbs Sumo Deadlift High Pulls - 10 reps

Rhonda mid battle during todays WOD. Good work on the Thrusters, some "off loading" during the HP Cleans and pretty dern good on the SDLHP. She corrected the "off loading" the next round and finished with 12 rounds total. All totaled she moved 7.26 tons a total of 12 feet in 20 minutes.

How much work do you get done at your gym? Unless you are at Crossfit you cannot get that much load moved that far in such a short time. This is why Crossfit is changing bodies faster and safer than anyone else.

Surprise "Cindy"

Thanks for the great training Coach Jeff. You are the man!

Hanging Power Cleans

7 Sets of 1 Reps

Work hard and get the form drilled RIGHT during the warm up. It will stretch you out and be a little uncomfortable if you are a tight athlete. Then wisely load the bar and get aggressive as the coach and you work together on the load. Enjoy.

This is the sort of thing we have to put up with during the 10am Women Only Session.

Happy children having fun with a tire and a shark. What is this world coming too?! These same sisters later sat quietly and read their books. Of all things! Scares me for the future. Smart, well behaved, strong, happy people.....this has got to stop!

Coach at 315lbs, 90lbs-ish below his 1 rep max PR load, but still breaking down on first rep here. 2nd and 3rd reps are better. Pretty typical but the Coach should not be breaking down at this load. Hum...Oh well, the film does not lie.

Strong Heather reping out 215lbs. A PR weight! She later pulled 235lbs for a 1 rep max PR after a long week of legs. Proof working out on tired muscles can be the the thing needed to finally recruit the deep bundles of muscle fibers that remain dormant most of the time. Note: she is also doing this in soft shoes. Wait until the she gets lifting shoes. As I type, she is doing 5 rounds of Fight Gone Bad with Sweet Jesse. What is going on around here?

Saturday Strength Session

Deadlift 5 sets of 3 Reps.

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

"KAREN"

150 Wall Ball Shots

...for time...

WOD

4 rounds for time of:

2 sets of 5 reps Squats

(about 65% 1repmax)

Rest 1 minute between sets then immediately

Run 800 mtr

Weston A Price Foundation

http://westonaprice.org/

This is the link to the nutrition site the Vales mentioned last night. I looked it over and found it to be helpful and clearly lacking the "fad" mentality of so many. This seems to be a reliable site and worth some study.

On Squats

"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat."

Mark Rippetoe. Strength Trainer

Jeff Vale: 5th place Crossfit Regional Games.

Husband, father, Seattle Firefighter, Crossfitter and good guy.

Charity Vale. 2nd place finisher at the International Crossfit games.

Mother, Wife, trainer and one strong lady.

Thanks to Charity and Jeff Vale for the great presentation and instruction tonight.

We loved it.

You made us a better place!

OPEN HOUSE TONIGHT.

6:30 to 8ish

Jeff and Charity Vale and the Crossfit Games.

All Welcome!

WOD

5 rounds of:

7 Muscle Ups

21 Burpees

TUESDAY at 6:30pm

Jeff and Charity Vail

local Crossfit legends and

all around good guys,

will be at Crossfit Everett to talk about

Muscle Ups,

the Crossfit Games

and training in general.

No charge

Be here

Light snacks on site

Bring your own berverage.

Open to all.

Chairs first come first served....unless you are an old person....

then we give you a chair. Rest of us on the boxes, tire, benches, floor etc.

Dice and Deck hopper makes for a sun Saturday morning.
New Daddy Josh on Dice/Deck Hopper Sits

Athlete Gayl hitting the books hard on Saturday.
Without Gayl, Coach would be really out of shape.

EZ Street and Kaptain Kirk doing tire games.....no step, flat footed box jump. Jumper EZ is 69" tall. That tire is 52" tall. Yes Crossfit helps with "hops". Legs, hips, calves and the upper body strength to through yourself up. FYI: Kaptain is about 76" tall and the tire comes nearly to his chest. Nice jump.

Press

3 sets of 5 reps

3 sets of 3 reps
3 sets of 1 rep

Coaches Dice and Deck Hopper

Sweet Jesse fresh back from O' Lifting certification.

Jesse made this lift a moment earlier,

but this failed attempt is more fun to watch. He is getting tired hips and actually gets the load high enough...the fail is in the details of balance, hip/shoulder/elbow movement and the fact that he is trying to recieve a lot of weight overhead.

Load: 175lbs. Do not try this at home.

...here begins the story of Jesse and the Goodyear Tire.

Tabata Something Else

8 rounds each of 20 seconds work, 10 seconds rest of:

Pull Ups

Push Ups

Sit Ups

Squats

Set up your Gym Boss and "let 'er rip".

Kirk and Linda
Danny and Linda

Heather and Linda

James and Linda

New Daddy Josh and Linda

Rhonda and Linda

"LINDA"

three bars o' death

10-9-8-....3-2-1 rounds of:

1 1/2 body weight Deadlift

1x body weight Bench Press

3/4 body weight Cleans

...load up and go...

15 -7 -3

(maybe several rounds of...)

135lbs Deadlift

135lbs Hang Power Clean and Jerk

Oh Boy!

Thanks to Coach Jeff and Jesse for standing in! They are the best. Work hard for them!

Coach Mark and Nearly Married Max. A nice moment pre-wedding.

Congratulations to

Max and Taylor Baker.

From all of us at the Crossfit Everett family.....

May your best and highest dreams come true.

"Most people lift shit wrong all the time.We need to learn to do it right.But we also need to come to the realization that if we do it wrong, it's not going to kill us."

Mark Rippetoe

Author: Starting Strength

WOD

Press

Deadlift

7 sets of 5

.....to get strong.....!

Then Coaches "Dice Hopper"

20 rounds

....to have fun.....!

Jesse playing ball with the DynaMax machines. What a horse! Amy smooth as 'budda' in the floor kip clinic.

5 Rounds for time:

45lbs OH Walking Lunges - 50'

Box Jump Burpees - 15reps

Neutral Grip Pull Ups - 15 Reps

Congratulations Josh and Lisa!!!!

We welcome baby Karlee to earth.

She hit the atmosphere at 7lbs and 12oz at 20 smokin' hot inches.

Sweet Jesse doing the "L" Sits.

Three rounds for time:

21 L - Sit Pull Ups

3 Rope Climbs

"Fishing kills me exactly as it keeps me alive".

Ernest Hemmingway

"Old man and the Sea"

Thanks to Rhonda for reminding me of this one.

What do your gym mates look like after their workout?....James and Josh remember pretending to work out.

Coach agrees.

He spent too many years working hard, getting injured, taking 6 months off to play Racquetball, starting over, frontally focused, underestimating the core and doing a lot of chatting.

WOD

Row 500 mtr

21 Burpees

400 mtr Run

Three amazing rounds for time.

Go, go, go.

Rest later. 8-)

Salute to King Kevin

with one of several PR's yesterday

AND

to the CFE teammates

(who had just finished their own WOD)

who stuck around to fight the last round with him.

That was a picture of what I dream this gym is about.

I am proud of all of you.

It is my honor to be a small part.

Coach Mark

"FIGHT GONE BAD"

Wall Ball - 20lbs

Sumo Dead Lift High Pulls - 75lbs

Box Jumps - 20 inch

Push Press - 75lbs

Row - calories

3 rounds of the above. Each element is 1 minute long with a minute rest at the end of the row immediately moving back into the 2nd round. Each round lasts for 5 minutes plus the rest.

Classic Crossfit Fun today. Get here.

"J. T."

21-15-9 Reps of:

Handstand Push Ups

Ring Dips

Push Ups

Squats

5 sets of 5.

Go heavy....or go have coffee. Just go!