Saturday, January 31, 2009

Friday, January 30, 2009

Saturday 8:30 - Bench and Clean

Strength training on the flat bench.

Although this move has little real life application....other than we get to lay down during it and that is always is useful for developing strength that does relate to more useful moves. So we'll offer up one morning a month to flat bench. Any more than that and we should all just go get our shoulders operated on in advance. Bench press is the leading free weight injury move out there other than stupidity.

You'll be surprised at how seemingly small of an effort this is, that when melted with the entire scope of the Crossfit month, your bench numbers will go up. As an added bonus, occasional focus on the flat bench will bump your overhead press numbers and add to the ability to keep mid-line stability in nearly all other Crossfit movements. Those high rep push ups, ring dips and even the kipper pull ups will benefit from tomorrow.

After that, we'll drill the clean movement with particular focus on the scoop and high pull micro techniques that will get your numbers up. These are laser fast moves that do not get much attention when drilling. Should be fun. EZ Street will be along to remind us that at a buck 50, athleticism can do amazing things.

Thursday, January 29, 2009

NO Evening Workout on Friday

Due to construction Crossfit Everett will be closed for workouts during the 4:30 and 5:30 sessions. We apologize for any stress that may result from rest.

Saturday strength sessions will be as usual.


Five rounds for time of:
20 Pull Ups
30 Push ups
40 Sit Ups
50 Squats

Rest exactly 3 minutes between sets. 3-2-1-Go

Wednesday, January 28, 2009

Crossfit Total

Squat - 1 rep max
Press - 1 rep max
Deadlift - 1 rep max
After a long warm up....take your best shot at 3 lifts. If you fail, it's over and your last successful lift was the one that counts. Don't get greedy. Add the best of the three best lifts together and you have your CF total.

Tuesday, January 27, 2009

Work Out of the Day

5 rounds for time of:

45lbs Overhead Walking Lunges, 50 feet

21 Burpees

Monday, January 26, 2009

Work Out of the Day

"Mr Joshua"
5 rounds for time of:
400 mtr run
30 GHD Sits
15 Dead Lifts 225 lbs.
The Dead Lifts will begin to take a toll. Scale as needed.

Sunday, January 25, 2009

Random Rest Day Videos

Above: Mad Max getting strong on a Saturday morning....very nice. Mushy shoes even!

Below: Oh my....the Universe suggested a late change in Saturday evening's plans. So, flex, roll, shift and adjust. Lemons became T-Bones and suddenly there I am chillin' with Marc Brussard at the Showbox....full house and lively crowd. Not a bad way to roll. I love Seattle music. Sorry for the low sound quality.....enjoy.

Saturday, January 24, 2009

Friday, January 23, 2009

Excellent Video - Jolie

Watch this lady excellent example of a transformed crossfitter.

Work Out of the Day

For time:

10 GHD Sit-ups10 Hip & Back Extensions95 pound Thrusters, 30 reps50 Pull-ups
30 GHD Sit-ups30 Hip & Back Extensions95 pound Thrusters, 20 reps35 Pull-ups
50 GHD Sit-ups50 Hip & Back Extensions95 pound Thrusters, 10 reps20 Pull-ups
Post time to comments.

You guys did great!! Way to go everyone!

Thursday, January 22, 2009

Work Out of the Day

5 sets of 5 reps.

The Mother of All Squats....stretch out and warm up. Get ready to have your weak spots exposed by this little move. Those who think they have core strength can test against the OH Squat. It is all about core stabilty. Should be fun.

If you have not been coached in this movement properly, do not attempt it. Serious, "Oh @!#*&" can happen without proper technique.

Wednesday, January 21, 2009

Crossfit promo video

Thanks to Crossfit for the video. Looks like an Everett session.

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips155 pound Power clean 9 reps
18 Ring dips155 pound Power clean 6 reps
12 Ring dips155 pound Power clean 3 reps
6 Ring dips

Scale this bad boy if you are unaccustomed to big weight reps. Ring dips are exponentially harder than the ones your drill instructor taught you at boot camp. Use bands or jumpers....however....get the reps done.


If you did it as prescribed in under 25 are a stud.
Under 20 minutes you are a stud's stud.
Under 15 minutes you are a stud's stud's stud. Imagine that!
Under 10 minutes and you are a top Crossfitter.

If you worked are an Alley Cat.

Ice is cool. Heat hurts.

Post your times.

Tuesday, January 20, 2009

Work Out of the Day

Virtual Shoveling
30/25/20/15/10/5 rounds of:
  • Virtual Shoveling
  • Pull Ups.

Shovel then pull. Do not partition. This is a deceptively taxing workout. Pace and be smart.

Web Funk

Crossfit Everett sincerely apologizes for any stress produced as a result of Glumbert not opening properly.

You can find this without the help of Crossfit under "". It is the top post on Monday January 19, 2009 (yesterday) under Stay at Home Dad. Study this and learn well. This guy rocks.

Yours truly,
The Janitor

Monday, January 19, 2009

Work Out of the Day

Front Squats

5 sets of 5 Reps.

Big warm up then ramp it up to your work weight and get busy. Finish with 100 squats or 3 sets of 10 Thrusters with 65 lbs.

Programming source link

Everett was stunning this morning at 7:30am. Loved it and thought I'd share it with you. The Janitor has more summits than his aging memory can count on this little NW gem. Notice the green was already a good day!

Some of you are wondering how you might predict Crossfit Everett's workouts. This link below has been helpful to me. After watching you may decide you can do this at home for yourself.

He is crazy nuts about proper form. Be ready to learn from this mad fitness guru.

Saturday, January 17, 2009

Work Out of the Day

Over Head Press
Extra Credit: Drill Push Press and Push Jerk

Root Beer demonstrating overhead squats. 155lbs. Over 75% of body weight. Strong.

Friday, January 16, 2009

Work Out of the Day

Weighted Pull Ups

5 Sets of 3 Reps.

After the extensive warm up do the WOD and then....

Finish with 1 Rep Max attempts at will.

Thursday, January 15, 2009


7 sets / One rep.

The Dead lift is about strength. It is a long slow pull. The Power Clean is about using that strength with lightning speed. Strength + Speed = Power. Power output = Intensity. Intensity is where the secret to our success lives.

Today is about Power. Come ready to explode.

Wednesday, January 14, 2009

Work Out of the Day


5 sets of 3 reps.
If you can not do sets of 5 with good form do not go to heavy sets of three.

Tuesday, January 13, 2009

Work Out of the Day


With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able. Scale as needed.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Monday, January 12, 2009

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. I am a little surprised no one took the 20lbs vest to finish this.
We have a new gym best at 53.33 set by Jonathan. There was Good effort from everyone! These times will only get better as our gym gets stronger.
Ice and Ibuprofen. No hot pads, hot tubs, lingering in hot showers. Seriously. This is a taxing workout and we need to get conditioned to this. Danger lurks in heat tonight.
Post your time to comments.

Saturday, January 10, 2009

Work Out of the - Saturday

Dead Lift
5 sets of 5.
Props out to Chris, Jon and The Janitor who together moved 10.8 tons of iron 24" high in about 20 mins. That's a good day at Crossfit.

Friday, January 9, 2009

Work Out of the Day - fIGHT gONE bAD

Wall Ball 14/20
SDLHP - 55/75
Box Jump - 20 inch
Push Press - 55/75
Do each movement for one minute then move directly onto the next movement without rest. Rest for one minute exactly after you have completed all five elements. Do three rounds total. This is 5 minutes work, 1 minute rest for three rounds. 17 minutes total.
Your welcome for the early post. I must be feeling kind and most glad to get it out of my system now. Looking forward to feeling more normal at the afternoon sessions.
Prepare yourself.
PS: The Janitor lost 4 lbs this week eating Zone.