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.

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.

Work Out of Day - Squats

Back Squats

1-1-1-1-1-1-1-1

Excellent Video - Jolie

Watch this lady work....an excellent example of a transformed crossfitter.

http://media.crossfit.com/cf-video/CrossFitGames_JolieProfile09.wmv

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!

Work Out of the Day

OVERHEAD SQUATS

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.

Crossfit promo video

http://www.crossfittube.com/video/33/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.

3-2-1-Go.

If you did it as prescribed in under 25 minutes...you 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 hard.....you are an Alley Cat.

Ice is cool. Heat hurts.

Post your times.

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 "Glumbert.com". 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