Category: CrossFit Journal

Run and Row

4 Rounds for Time:

400m Run

50 Squats

500m Row

Results

View this photo
 

Day 8 of the Burpee Challenge!


Lots of push and pull this week so today was a focus on legs and cardio-respiratory endurance. This WOD was originally four rounds. Then we debated and eventually I convinced Michelle to make it three! So next time you do a killer WOD don’t automatically think “F’ing Tom”…


Bruce rowing hard:

Bruce Rowing Hard
 

Coming very soon: The CrossFit Games 2010 website is going to launch in a week or so. Also the Complete 2009 CrossFit Games story. Stay tuned! We will buy/download the movies and then hold a movie night (or a few) over the Holidays. Think of it as the 12 WOD’s of Christmas. Hey now there’s an idea…


Affiliate Cup Stadium WOD highlight video from the 2009 Games [wmv] [mov]


Notes:

Reminder: The Lumberjack 20 Hero WOD is this Saturday at 10am, 11am, and 12pm. All money raised goes directly to the families and victims of the tragic shootings at Ft. Hood, TX in November. Please consider a donation and take the time to think about how we can all support Ft. Hood.


On Dec. 8th and 9th (Tuesday and Wednesday), Papa John’s is donating 100% of the proceeds from all their pizza sales in the Greater Puget Sound area to the families of the slain Lakewood police officers. Buy a pizza, have a “paleo-free dinner” and know that the money raised on behalf of the officer’s families will help in some small way. Orders may be placed either by phone or online for delivery or carry-out.  Please help honor these four officers for their ultimate sacrifice as they placed themselves in danger’s way without question to protect and serve our communities.


We also will be participating in a memorial WOD and fundraiser on behalf of the Lakewood Police officers that is scheduled for Dec. 12th. More details to come but please consider it. Memorials are necessary, they are never fun.

"Jump Up, Jump Up, and Get Down"

3 Rounds for Time:

50 Box Jumps (24″/20″)
40 Kettlebell Swing (53#/35#)
30 AbMat Sit-ups
400m Run

Results:

Take your turn Leigh and Deb Swing
No we weren’t mad at you! Oh and it wasn’t just my idea to do this WOD. Despite Michelle telling you all it was my idea. Seriously this WOD was designed purposefully to train at high intensity in a longer time zone. They can’t all focus in that short sub 15 min. range. Think constantly varied. The other interesting thing we found is each of you had a different answer today on what was the toughest part of this WOD.
The 2:57 Fran video of Heather Keenan yesterday was pretty inspiring. It also helped one of you better visualize the kip. Well how about kipping 100 in a row? Sound insane? Impossible? Think again.
Watch Chris Spealler in the video: The Quest for 100 Pull-ups
Notes:
Zach and Eli completed Elements this week and will be joining you all for classes. Make sure you welcome them and avoid the burpee penalty…

LuLuLemon Athletica Classes!
We will be the CrossFit “studio of the month” gym that will be holding free introductory CF workouts each Sunday in September for the Bellevue Square lululemon location! WOD’s will be on Sunday 9:30am every Sunday for September only and free to all. Please come support us! (Location will be the park across the street from the mall). We will post more details.

Mats and more equipment are on order! We will be outfitting the new space starting this weekend and next week to get ready for the big move.

Be Careful What You Wish For…

because you just might get it.

For Time:
400m Run
50 Wallball (20#/14#)
25 Pull-ups
50 Kettlebell Swing (53#/36#)
25 Dumbbell Clean and Jerk (40#/25#)
50 Walking Lunges
25 Knees to Elbows
400m Run

Results

So Deb S. has been asking for a “chipper” style WOD since we did the “Dirty Thirty”. Every time she comes in and sees the WOD it’s like “awww no chipper”. Some people like to just git ‘er done and move on. Deb is one of those people. So for Deb, we put this together. Hope ya liked it. If not, now you know who to blame…

Curtis mastering Knees to Elbows:
Curt K2E

A few milestones worth mentioning today:
Neil moved up to 20# wallballs, 44# kettlebells, and banded pull-ups.
Deb and Adriana moved to banded pull-ups.
Curtis back-to-back RX WOD’s.
Jim, Jana, and Lorri are more than halfway through Elements.
Notes:
Our CF Games video the other day on Josh Everett deadlifting was strange timing. Today on the CrossFit Journal Games site they posted this video. Better quality, different perspective. Login, Watch and enjoy.

Monday nights are growing crowded! We may need to run two waves but we can accommodate. As for parking, please try to park a little further down from normal on the street at the 400m turnaround (the court where there are no houses built). This will proactively avoid any neighbor complaints if we have too many cars stacked outside our place. Run up to the gym and get your warm-up started early.