Wednesday, December 31, 2008
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.
Tuesday, December 30, 2008
Monday, December 29, 2008
Sunday, December 28, 2008
Saturday, December 27, 2008
Wednesday, December 24, 2008
Tuesday, December 23, 2008
This is an "Endless Loop" lasting 32 minutes total. Continue doing the elements in order for the full three minutes. Do not partition. Rest for a full minute and pick up where you left off at the last rest. Post rounds total rounds.
- Lunges - 20 paces
- Sit - 20 reps
- Frog Hops - 2 laps
- Burpees - 10 reps
Monday, December 22, 2008
Sunday, December 21, 2008
The top photo is a glimpse at Crossfit Everett's roots for the last two years. We know how to make it work in small spaces. The lower video proves Crossfitter are not simply hard men during the WOD...they are major studs at making music. Talk about well rounded! Don't look for guitar or drum lessons to be a part of our evening classes just yet. Anyone read poetry or do sidewalk painting?
Friday, December 19, 2008
Row - 500 mtr
Kettlebell Press - Single arm R then L- 20reps / 30 lbs
Kettlebell Swings - Full overhead- 25reps / 55 lbs
Double Unders - 30 reps
Hanging Knees to Elbows - 10 reps
Post time to comments.
If you are new to MetCon workouts....be wise and advised....scale down and pace.
ICE is cool!
NO WORKOUT ON SATURDAY!!
Thursday, December 18, 2008
Wednesday, December 17, 2008
Tuesday, December 16, 2008
Three rounds for time of:
Run 800 meters
50 Back Extensions
How about that Pull Up/Multi use rack! The front bars are stainless steel and ready for your pull ups. Bars at 7'6", 8', 8'6" and nearly 10' (out of photo). This structure will provide a lot of folks with their first pull up, muscle up and ring dips. It will also expose muscles they never knew they had that could do so much work.
Monday, December 15, 2008
Friday, December 12, 2008
- 400 meter run
- 225 Dead Lifts - 15 Reps
- 185 Bench Press - 12 Reps
- 135 Front Squats - 9 Reps
Announcement: Drum Roll Please........Crossfit Everett was posted as an official Crossfit affilitate yesterday! The gym is a week away from ready! We are almost there.
Thursday, December 11, 2008
Wednesday, December 10, 2008
Complete as many rounds in 20 minutes as you can of:
- Run 400 meters
- Max rep Pull-ups
Mark is hoping in vain, that a cup of coffee will encourage sheet rock mud to dry faster. Looks to us like he could use some sleep!
Tuesday, December 9, 2008
Monday, December 8, 2008
These are full squat cleans not power cleans. We are not only aiming for power, but also for the explosive quickness it takes to get back under the bar. The thunder of a full extension pull to get the load moving upward combined with the lighting fast speed needed to reverse the direction of the body and get down for the catch is the brilliance behind this skill. When done right it is truly beautiful.
Use 195 lbs, 225 lbs, barbell only or a broom stick.
If you have not been trained in this movement, use extreme caution. If you don't have bumper plates....CrossFit Everett will as soon as we open our doors! We'll also train you to do this very helpful exercise. Coming to an Everett near You!
Sunday, December 7, 2008
EZ Street is not resting here. He is nearing the end of 100 squats for speed. Sucking wind, staying focus and strong. Did I mention he has just done a 100 pull ups, 100 push ups, and 100 sits before this? He finished in less than 30 minutes. Not bad.
Saturday, December 6, 2008
Run 800 meters then...then 3 rounds of:
- 15 Wall Balls
- 15 Pull Ups
- 15 Overhead Press
The December 15th start is in question today. however, we are working hard at getting the sheet rock up and getting the gear in place. Stay tuned. We are going to get Crossfit to Everett as soon as we can!
Protecting Everett and beyond, one rep at a time.
Friday, December 5, 2008
Adrian transitioning from monster L sit to hand stand. What a stud!
(translation: 9 rounds total. Do 5 Reps the first three rounds. Increase the load and do 3 reps the next 3 rounds. Bump to loads and do 3 more heavy singles. A full 3 minute rest between sets is acceptable. This is not a metcon workout. We are building strength primarily today)
Find a weight that allows you to do the reps with proper form.
The video is a great example of a crossfit work out and shows the deadlift. Most of us prefer and over/under grip on the lift. When the loads get heavy if helps keep the bar from rolling out of the hands.
Remember to get full extension at the top and return the load to earth under control.
Wednesday, December 3, 2008
- 65 pound Thrusters, 50 reps
- 50 Pull-ups
- 65 pound Thrusters, 30 reps
- 30 Pull-ups
- 65 pound Thrusters, 20 reps
- 20 Pull-ups
- 1000m Row
- 50 Wall Ball
- 30 KB Swings
- 10 Handstand Push-up
Set up the elements and go like your hair's on fire.
Wall Ball: Men use 20 lbs / Women use 14lbs