Walking Death

For Time:

400m Walking Lunges 
(Hint, it’s a 1/4 mile or one lap around a track)

Post results to comments.

Do not make the mistake of underestimating this. Gently let the knee kiss the ground. Keep the toe box out in front of the knee. Rest in place. No hands on knees while walking. Stretch after!

Bridget Walking Lunge

Max Effort

Stick with it while we are gone this week!

Max Effort Reps for 2 min of each:
* Rest 1 minute between exercises

Score total number of reps in comments.

Dan Push-up


For time:

Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

Post results to comments.

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Adriana Run

Rest Day

Rest. If you did the 100 burpees yesterday than take a well deserved day to recover, refuel, and get stronger. If you skipped the burpees then WHAT ARE YOU WAITING FOR?! 3-2-1 Go!

New T-Shirt design:
Check Your Ego T
Post thoughts to comments and let us know if you want one.
We are planning to put in an order at the end of the month. Men’s and Women’s shirts will be American Apparel Track Shirts and be a Poly/Cotton/Rayon blend that fits like an Under Armour Tech T (Not tight and lightweight for working out). Women’s will be a “ladies” fit. 

I love burpees!

Today’s WOD is epic suck. Just do it!

100 Burpees for time

Post Results to Comments. 

While we are wasting away in Margaritaville, here’s some pics that make us laugh.

“All bow down to the great Jorge!”
All bow down to Jorge
Rob’s record 2k row leaving bodies in his wake:
Rob leaving bodies in his wake
Crab Walk:
Crab Walk
What CrossFitters do when they get together:
Squat Therapy
Jim and Curtis mentioned getting a group together for a park WOD next Saturday while we are gone. Contact either through the comments section if you are interested to coordinate a WOD and link-up.

Benchmark Make-up

To close out Benchmark week today was the day where those who came got to make up the WOD they missed.

Most chose Grace and paid their buy-in for the challenge. Lorri made up “Karen” and bonded with the wallball. 


The Ladies do the Benchmark Girls of “Grace” and “Karen”:
Ladies doing the Benchmark Girls
The “Squatch Watch” newsletter for August is out and you should have received it in email. If not it is also over on the left side of the site.
Gym is closed next week but we will post a WOD for you everyday so make sure to post your results to comments each day. No slacking off! See you all soon.

Balls to the wall!

Day 4 of our Benchmark Week.

150 reps for time:
Wallball (20#/14#)
* 10 ft. Target for men / 9 ft. target for women


Karen_Adriana and Deb Karen_Deb and Lucy
Karen_Dan and Lyndi Karen_Curtis

So many benchmarks to do and because Deb S. really loves wallballs we decided to throw this one in! Lots of milestones to mention. Where to start…
  1. Several went RX’d today and made the leaderboard. Or made the board for awhile before getting knocked off it (Curtis). Such is the nature of records, they are there to be broken. Congrats to all of you for completing this and to Dan, Travis, Sherry and Lucy for locking up 2nd and 3rd on the board for men and women. Great focus on form and hitting that butt ball or no rep.
  2. Rob went for the 2k row today instead of Karen due to shoulder pain and blew us all out of the water (literally). He sunk my battleship! 7:17. It was like Seafair in the garage. I am thinking about tying a kettlebell under the seat next time. Actually we look forward to seeing his next attempt in the six minute range. No doubt about it.
  3. Lyndi and Jorge set their “Grace” baseline today. Watch out for these two. At 4-5 minute times with 65# and 95# respectively they are gunning for the pot.
  4. Last but not least many of you are reporting some encouraging numbers. Lyndi has lost 13 lbs., Jorge 5  to 6 lbs. Travis a few waist sizes. Jim, Amanda, Bridget and others too. ALL of you are and look fitter. 

Welcome to Zach, Justin and Fran who finished Day 1 of Elements. Quote of the night after the Intro WOD from Zach: “That is no joke. I could ride my bike to Seattle and back and it would be easier. It’s like going a couple rounds in the ring.” That about sums it up. 

Zach Intro WOD


Benchmark week Day 3. There’s a reason these are benchmark workouts.

For Time:
50-40-30-20-10 reps each of
Sit-ups (AbMat)


The dreaded double-under. For many that’s what it is. Equal parts elation and frustration (if you haven’t got it). You go from “I got it” to “I f*@king hate it” in a span of a few jumps. It’s either a weakness, a frustration or an achilles heel. Or all three. If you were part of the playground mafia in elementary school then you likely ruled at double-dutch and other rope skipping games. If you were like me then you used a jump rope for things like tug-of-war or lasso attempts. 

Once you get it though you quickly realize it trains several aspects of fitness: cardio-respiratory endurance, coordination, agility, and speed. Keep working at them, use the cues and know you will either learn or get better at them with practice. Either way we will do more of them.

The gym is closed next week but we will post a daily WOD for you. Post your results!

Register for the race if you haven’t yet. Click on the Snoqualmie Railroad Days picture over on the right side of the blog to take you to the registration page.

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