When trainers get bored # 1.

Five rounds for time of:

95 lbs Power Snatch - 15 reps

400 mtr Run

When trainers get bored. #2

Strength Day

Bench Press

7 sets of 3 reps

Coach Mark and Jesse concluding secret meeting regarding clandestine programs that might or might not be happening at Crossfit Everett that we might or might not tell you about if we were or weren't. We can't even say if this picture did or didn't actually happen.

Overhead Squats

7 Sets of 3 Reps

1000 mtr Row

25 KettleBell Swings

750 mtr Row

30 KettleBell Swings

500 mtr Row

35 KettleBell Swings

The K'bells are about the knees and hips...not about the back and arms although they are engaged and working. If your lower back is tired, off load and get the form right. KNEES and HIPS!

Post WOD rush...
During WOD pump...

Welcome back Erin.....

Number of rounds in 20 mins of:

95lbs Thruster - 5 reps

95lbs Hang Power Cleans - 7 reps

95lbs Sumo Deadlift High Pulls - 10 reps

Rhonda mid battle during todays WOD. Good work on the Thrusters, some "off loading" during the HP Cleans and pretty dern good on the SDLHP. She corrected the "off loading" the next round and finished with 12 rounds total. All totaled she moved 7.26 tons a total of 12 feet in 20 minutes.

How much work do you get done at your gym? Unless you are at Crossfit you cannot get that much load moved that far in such a short time. This is why Crossfit is changing bodies faster and safer than anyone else.

Surprise "Cindy"

Thanks for the great training Coach Jeff. You are the man!

Hanging Power Cleans

7 Sets of 1 Reps

Work hard and get the form drilled RIGHT during the warm up. It will stretch you out and be a little uncomfortable if you are a tight athlete. Then wisely load the bar and get aggressive as the coach and you work together on the load. Enjoy.

This is the sort of thing we have to put up with during the 10am Women Only Session.

Happy children having fun with a tire and a shark. What is this world coming too?! These same sisters later sat quietly and read their books. Of all things! Scares me for the future. Smart, well behaved, strong, happy people.....this has got to stop!

Coach at 315lbs, 90lbs-ish below his 1 rep max PR load, but still breaking down on first rep here. 2nd and 3rd reps are better. Pretty typical but the Coach should not be breaking down at this load. Hum...Oh well, the film does not lie.

Strong Heather reping out 215lbs. A PR weight! She later pulled 235lbs for a 1 rep max PR after a long week of legs. Proof working out on tired muscles can be the the thing needed to finally recruit the deep bundles of muscle fibers that remain dormant most of the time. Note: she is also doing this in soft shoes. Wait until the she gets lifting shoes. As I type, she is doing 5 rounds of Fight Gone Bad with Sweet Jesse. What is going on around here?

Saturday Strength Session

Deadlift 5 sets of 3 Reps.

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups