Front Squats
5 sets of 3

10am Women's Session ripping the Mysterious One Finger Pull Ups and posing before coffee/tea....or what ever they did after the WOD today.

3 rounds for time of:
21 Snatches - 4o lbs - Right Arm
21 L Sit Pull Ups
21 Snatches - 40 lbs - Left Arm
21 L Sit Pull Ups

or sub out as per Coach.

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Pull Ups

After a huge warm up of rows, loaded box steps, press, push press and push jerk (verb, not verb then noun) do:

Every minute on the minute, add a pull up. One on the first minute, two on the second minute and so on until you cannot finish the round during the minute.

You may be surprised to find you might do over a hundred pull ups in 15 minutes!

ANNOUNCEMENT - New 9am Session
Crossfit Everett is...
GROWING!
New 9am MWF Session
Due to demand we are offering an additional session on Monday, Wednesday and Friday at 9am. This is an Open Session and all are welcome. If you have not completed the Foundations Series or are new to Crossfit, please talk with Mark before attending.
We look forward to seeing you.

Squat Cleans - Arse to Ankles

7 Sets of 1 Rep.

Head WOD - The Worship of "Ease"

The fact that life is hard, with moments of joy, catches so many by surprise. Depression and further lust for ease develops. Un-diagnosed "Ease" addicts are all around us. Until we courageously submit to the truth that life is hard, we will never experience the deep joys, contentment and successes that are available.

This is not found through repetition of cheap "positive thinking" slogans that make us feel better while chanting them, sell books and create a surface and temporary pseudo calm. Your Mom might have been wrong. You and I aren't special, the little bully really did mean what he said and it might not get better. Mature people realize they, and everyone around them, are human and full of flaws, the bully probably did mean it and life is filled with pain. Grown ups embrace these things and find a surprising little gem when they do.


The gem? We are more accepting of our self and others, the bullies are met with a forceful kindness that is unintimidated and the pains are faced head on and traversed with a dignity that calms and reassures the soul.

Those who expect and fantasise about an easy life....

• Will avoid difficult conversations, environments and situations.
• Deny shortcomings of any significance.
• Compensate through busyness, cuteness, big loud toys or shyness.
• Separate from those who might actually care enough to be interested.
• Internally hate those who perform better at something.
• Feel quietly superior to those who perform less at something.
• Lose composure when something or someone penetrates the facade.
• Run for the emotional hills like a dog stung by a 14 year old with a new BB gun when life does not follow the plan.......and it won't.

I know. At some point in my life, I could have been branded with all or any of these. The shoe has fit both feet, and I wear it. The worship of ease will kill us.

Get strong. Emotionally. Mentally. Spiritually. Physically. The world needs you......and so do those closest to you.

ANNOUNCEMENT - New 9am Session

Crossfit Everett is...

GROWING!

New 9am MWF Session

Due to demand we are offering an additional session on Monday, Wednesday and Friday at 9am. This is an Open Session and all are welcome. If you have not completed the Foundations Series or are new to Crossfit, please talk with Mark before attending.

We look forward to seeing you.

Team Everett, and supporters, at the Bellingham Crossfit

Jogo Throwdown Saturday. Good job to all.

Squats - 5 sets of 3 reps.

Mark, 1973 Yokohama, Japan

"back in the day"