Tuesday, November 30, 2010

Mobility:
Quads

Skill:
Handstand progressions

WOD:

"Diane"
21-15-9 reps of:
Deadlifts (225/185)
Handstand Push-ups

Post time to comments.

Monday, November 29, 2010

Mobility:
Hip Flexors

Strength:
Back Squats
5-5-5

WOD:

"Helen"
Three rounds for time of:
400m Run
21-Kettlebell Swings (55/35)
12-Pull-ups

Post weight and time to comments.

Wednesday, November 24, 2010

Happy Thanksgiving

Mobility:
Low back

Strength/Skill
K-Bell Swings

WOD:
2000m Row
20-Press (95/55)
20-K-Bell Swings (55/35)
1000m Row
10-Press (115/65)
10-K-Bell Swings (55/35)
500m Row
5-Press (135/75)
5-K-Bell Swings (55/35)

Post time to comment

We will be open Thanksgiving day from 9am to 10:30am.
Closed Friday, and will be on our regular schedule Saturday. If you have any questions please call me 425-328-6941.

Tuesday, November 23, 2010

Mobility:
Box Stretch

Strength/Skill:
2 Sets of 10
Pull ups
Push-ups
Squats

WOD:
7 rounds for time of:
5-Handstand Push-ups
10-Dead lifts (185/135)
10-CTB Pull-ups
20-Double unders

Post time to comments.

Monday, November 22, 2010

Mobility:
Stretch for "CFT"

WOD:

"CFT"
You have 3 attempts to establish a 1 rep max in each of the following
Squat
Press
Dead lift
Add your best squat, press, dead lift weights together to get a total

Post total to comments.

Friday, November 19, 2010

Mobility:
Hip/Shoulders

Strength:
FILL THE GRILL!!

WOD:
"FRAN"

21-15-9 reps of:
Thrusters (95/65)
Pull ups

Post time to comments.

Thursday, November 18, 2010

Mobility:
Athlete's choice

Strength/Skill
100-Kettlebell swings

WOD:
5 Rounds for time of:
10-Box Jumps (24/20)
25-Double unders

Post weight and time to comments.

Wednesday, November 17, 2010

Mobility:
Hamstring/Low back

Strength:
Push Press
5-5-5

WOD:
5 Rounds for time of:
10-Knees to Elbows
50-Foot Bear Crawl
10-Pushups
50-Foot Bear Crawl
Every minute on the minute do 5 jumping squats.

Post weight and time to comments.

Tuesday, November 16, 2010

Mobility:
"Femur thru the butt"

Skill:
Deadlift technique

WOD:
Amrap in 15 Minutes of:
400 Meter run
5-Deadlifts
Try to increase your weight, its for rounds and load.

Post weight and rounds to comments.

Monday, November 15, 2010

Mobility:
Shoulders

Strength:
Weighted pull-ups
5-5-5

WOD:

"Blake"
4 Rounds for time of:
100 Foot Overhead walking Lunges (45/25)
30-Box Jumps (24/20)
20-Wall Ball (20/14)
10- Handstand Push ups

Post weight and time to comments
.

Friday, November 12, 2010

Mobility:
Shoulders

Strength:
Thrusters
1-1-1-1-1-1-1

WOD:

"Jackie"
1000m Row
50-Thrusters
30-Pull-ups

Post highest weight and time to comments.

Thursday, November 11, 2010

Mobility:
Roll-out

Strength/Skill
HSPU or Hang cleans

WOD:
Veterans Day Choice

#1-"DT"
5 Rounds for time of:
12-Deadlifts
9-Hang power cleans
6-Push jerks

#2-"JT"
21-15-9 reps of:
Hand stand push-ups
Ring Dips
Push-ups

Post time to comments.

Wednesday, November 10, 2010

Mobility:
Calf stretch

Strength:
Overhead Squats
5-5-5

WOD:
3 Rounds for time of:
100' Overhead walking lunges (45/25)
21-Burpees
400m run

Post weight and time to comments.

Tuesday, November 9, 2010

Strongman/CrossFit event

Rick's badges of honor!
Second place finish.
Rick and Curtis sharing a moment...

Run/Stones/Climb Workout

Rick handling the 200# stone.



Farmer carry/ Sandbag WOD.
Mobility:
Box groin stretch

Skill:
Parallette skills

WOD:
Four rounds for points of:

In five minutes
Row 500 meters
Run 400 meters
Max rep double-unders or singles
rest 3 Minutes

Each double-under=1 point
Every 5 singles=1 point

Post point total to comments.

Monday, November 8, 2010

Mobility:
Roll-out on foam rollers

Strength:
Press
5-5-5

WOD:
3 Rounds for time of:
30-Kettlebell swings (55/35)
25-Wallball (20/14)
20-Pull-ups

Post weight and time to comments.

Rick placed second in his weight class this weekend!!! I will be posting pics and a video soon. His performance has inspired us to try and implement some more strongman style training into our programing. So expect to see some new toys for us to play with soon...

Friday, November 5, 2010

Mobility:
Hip/Groin

Strength:
Overhead Squats
5-5-5

WOD:
2-Rounds for time of:
50-Thrusters (65/45)
50-Box Jumps (24/20)

Post weight and time to comments.

Thursday, November 4, 2010

Mobility:
UpperThoracic

Strength:

Push Press

5-5-5

WOD:

4 Rounds for time of:
250m Row
25-Push-ups

Post weight and time to comments.

Jessie, Josh and Zane

Megan, Alexis, and Jackie going heavy.




Halloween Pictures Round 1

Easy E and Officer Dangle making nice.

Best Male and Female costume winners

Blessing?

Robert, Brian, Rick
Yes, that is Matt.

Tracy and Darcy

Mike pulling off "Miami Vice"

Posing with their pumpkins.
Shouldn't the kids be doing the work?

Amber and Tara


Wednesday, November 3, 2010

Mobility:
15 Minutes with Coach

Strength:
OFF

WOD:
One round for time and reps:
Run 1,844 meters
Tabata Sit-Ups
Run 1,844 meters

Post time and reps to comments.
We will be closed Saturday. We will be going down to Rainer CrossFit in Sumner, to coach and support Rick and James while they compete in the Strongman/CrossFit event. Here is the link to the website for more info .

Tuesday, November 2, 2010

Mobility:
Post workout

Strength:
Deadlift
5-5-5

WOD:
AMRAP in 20 Minutes of:
15-Kettlebell swings (55/35)
10-Knees to elbows
5-Ring Dips

Post weight and rounds to comments.

Monday, November 1, 2010

Mobility:
Quads

Skill:
Handstand Push ups

WOD:
5 Rounds for time of:
20-Back Squats (185/115)
Max reps Handstand Push ups

Post time and reps to comments.
Thanks to everyone that came to the Halloween party! I had a blast and I hope everyone else did as well. I will post some of the pics tomorrow. We are thinking about having a New Years party, so if your interested let us know. Thanks to Ryan from Infinite Groove for being the best DJ ever!!!