There is NO better fitness program

for fire fighters or law enforcement."

Mike Bender, 10 time winner of the "Toughest Cop Alive" competition.

Work Out of the Day

Front Squats
10 sets of 1 rep.

After a thorough warm up hit it. Be smart in how you incrementally increase load until you start your heavy one's.

Work Out of the Day - Triple Press

Triple Press

5 sets of 5 Reps - Overhead Press

5 sets of 5 Reps - Push Press

5 sets of 1 Rep - Push Jerk

Get shoulders warmed up well before starting.

Remember: Warm up is a part of our workout. It is not a separate event. On days like this when the workout is a non metcon it is more important even. Over the course of the week, one can get hundreds of push ups, squats, pull ups in just doing the warm up. One of our more arrogant motto's is: "Our warm up is your work out". Do not neglect it.

WOD - Tabata Something Else

20sec work, 10 sec rest for 8 rounds each of:

Pull ups
Push ups
Sit ups
Squats

Do all the pull up rounds, then all the push up rounds before moving to the next movement. Count total reps for a total score. Exercises takes 16 mins total. Post score on comments.

Work Out of the Day - 'Cindy'

"Cindy"

As many rounds as possible in 20 minutes of:

5 Pull ups

10 Push ups

15 Squats

3-2-1 Go

The 10am session did a "Short Cindy" and the ladies rocked. They can do it all! Child care is getting close to being finalized. So we had a couple of well behaved and handsome children make appearances today. Fun stuff! Good job Susan and Erin!

Firebreathers put in some very respectable numbers today with many completely unassisted. Everyone worked hard and showed great Crossfit heart. Jon "got kip" like a crazy veteran of many kipping years.

The 5:30p session saw The Janitor kickin it with New Chris. Let me tell you, once Chris gets going look out Firebreathers. Chris "got kip" today. Beautiful.

For those of you expecting that evil thing I did over the weekend....I can see how you got that idea after I re-read the post. However, now that I realize it created so much interest.....it may work itself into your life sooner than I thought. Thanks for the tip.

If you owe Crossfit Everett money for training, next time you are in we can settle up. If you want to talk about the best way to buy training for yourself or family, let me know and we can run some numbers together.

We added two sessions today with the 10am Woman's and the 5:30 with New Chris session. here we go. Thanks to all for your support.

Finally: Today was done in honor of our passed dear friend Jason Kessler (US Army Ranger) who brought Crossfit to our attention over 2 years ago. Crossfit Everett is, in part, another piece of Jason's rich legacy.

Link: http://www.militarycity.com/valor/2944897.html

New Workout and Woman's Session

Woman's session will be at 10am on Monday! Be there. We are working on childcare and will know more on Monday. All levels invited.

For the Advanced Firebreathing Alley Dogs of 4:30, I did a solo workout today as a test run for a signature piece from CFE. What do you think of this bad boy? Once we do the workout it will show us it's appropriate name. The places I am sore already give me a few clues. Like "Traps the Lats" or "Breathing is Over Rated" or "Back to the Bar Boys" or "I wish I was laying down isolating my chest" etc. You'll have your own thoughts about it very soon. It worked is all I'll say right now.

7 rounds for time of:

• 5 Cleans: 135lbs
• 10 Pull ups.

How long do you think it would take to do this one? Guess what your time will be and I'll post mine later.

10am Ladies, 4:30pm Firebreathers, 5:30pm Open - Sessions are all on Monday. Get ready to get your Crossfit on!

Link for lifting shoes.

For the couple of you who have asked about lifting shoes. Here is the link for the Adidas brand.

http://www.dynamic-eleiko.com/products/shoesFR.html

Phone these guys up. They are great to work with.

New Session for Women coming soon.

Watch for an announcement very soon on a new session for women. We are looking at three times a week in the mornings around 9:30 or 10am. Childcare is being worked on right now and we will be able to offer something soon.

This class is designed for entry level women who want to get themselves in shape. Contrary to popular Crossfit folklore, there will be no screaming motivator or drill Sargent shaming anyone to go harder. We are the friendly fitness folks. At Crossfit Everett you are responsible for your fitness. We help you get to where you want to get....not to where someone else thinks you should be.

So come on down to the Alley and have some fun, meet some good people and get fit. There is the Gathering Grove coffee shop right next door with cozy seats and good drinks for your post workout conversations. Plus, Steve makes killer chocolate whipped cream at your request in case you need to re-sugar afterwards. I'm just sayin.....

Stay tuned for more.

Thanks and our Next Session is January 5th, 2009

Take some time to get ready for January workout. We will hit it hard and for real.

Thanks to all the "hero's" who helped us get this place ready in December. Below is a partial list........

Alley Cats: Jonathan, EZ Street, Tara, The Captain, Kevin, Root Beer, Frog, Amber, Taylor and Rob.

Others: Susan Ward for the babysitter research, CJ for getting the lease done, Doc and his crew for doing the TI. Steve from Gathering Grove for coffee and receiving my deliveries. The Garage Gym Store for the deals. Mark Mentz for the great pull up structure. Kyle (EZ) for the labor, brains, encouragement, love and investment. Mike for new friendship. Several other friends that offered muscle, a broom, an idea, a smile or ear to listen to a dream.

HAPPY NEW YEAR to all.

Most of all to Andy and Susan Ward for the unflinching encouragement, courageous grace, scandalous friendship and belief that an idea can become reality. You are models to me.

Work Out of the Day

5 Rounds for time of:
500 mtr row
50 BW Squats
30 Back Ext
20 Sit ups

3-2-1 Go.