Saturday, May 30, 2009
Friday, May 29, 2009
CFE Family BBQ WOD
This Saturday (30th) 5:30pm to 9 pm-ish
Bring your own Protein and a side to share with a few. See you there. Fun times.
WOD: Crossfit Total!
More PR's today than ever especially among the ladies! What a fun day. Way to go everyone.
Even the Janitor got a couple. 405lbs DL/155lbs Press 8-)
Turkish Get Up:
Should have warmed up a little which may or may not explain the non-pretty-ness of what should be an elegant movement. Had there been any weight on the bar I would not have been able to be so sloppy. Regardless, the basics of the move are shown. The TGU is fabulous for developing the entire core including the hard to reach Obliques and stabilizer muscles of the shoulder girdle. Equal reps should be done on both sides.
Thursday, May 28, 2009
the start...."every man for themselves."
Wednesday, May 27, 2009
Amy with her "suffer" face and rally cap on.
15 Thrusters 95 lbs
Tuesday, May 26, 2009
The beginning of the WOD for the 4:30 session.
During the winter and spring months Heidi was one of our most faithful and hardest workers. She added muscle and tone to her already great look. Her work with the Wounded Warrior Project is something we are proud of. You can find information about this lady and her cause, if you wish, by Googling Hot Rod Heidi.
Monday, May 25, 2009
Saturday, May 23, 2009
Friday, May 22, 2009
Thursday, May 21, 2009
Wednesday, May 20, 2009
Tuesday, May 19, 2009
The 4:30pm Firebreathers rock Cindy so hard I could not keep up the count and film at the same time! Max 22 rounds! The rest of the crew....well, watch 'em work. You can't get this at the "36Hr Silver Big Box" Gym for any price. Fitness is found in the intensity. Intensity is fueled by the partnerships you see here.
Monday, May 18, 2009
Five Rounds of : 2 muscle ups, 30 reps 14lbs Wall Ball, 6 Sumo Deadlift High Pulls. Tough.
What you are watching is the 1st and 2nd place winners of the female divsion for the NW Regional Qualifier for the Crossfit Games coming soon. Congratulations to Charity (left) and Jenny. Crossfit Everett is proud of you! Listen to the Crossfit crowd appreciate their efforts. Classic Crossfit support.
Sunday, May 17, 2009
Friday, May 15, 2009
Jesse stroking the body weight OHS. 180lbs. Very nice. When he recovered a few minutes later, he rep'ed 200lbs two times. Not bad for having a injured left shoulder and borrowing Coaches shoes that are 2 sizes too big. Pound for pound, Jesse is one of CFE's most powerful athletes. Some here think the secret is in the new hair cut. On his off time, Jesse rides sno-machines and plays serious club level hockey. Our gym is a better place because of guys like this.
Thursday, May 14, 2009
Official CFE Warm Up
2 – 3 rounds of:
· Row: 500 meters
· Jump Rope: 1 minute
· Samson Stretch
· PVC Over Head Squats: 10-15 reps
· Pull Ups: 10-15 reps
· Push Ups: 15-20 reps
· Angel Stretch
· Back Extensions: 15-20 reps
· Sit Ups: 15-20 reps
Another fine day at Everett Crossfit. "Grace"
Strength training or cardio? Both! Everyday. Always. Perfect form is not necessary for intensity to have it's glorious way. No one here is an Olympic lifter. But they are ready for whatever life throws at them. The breakdown in form you see in these athletes is compensated by their strength. If they were weaker the load would need to be scaled down to prevent injury. Grace is fast enough and they are close enough, given their outstanding strength, to make this work. Yep, Jesse has an injury, so he is scaled and one-arming it. Nice.
Wednesday, May 13, 2009
Erin and Amy in the final reps of Grace.
30 Clean and Jerk's for time.
Mark Eaton does a few to warm up.
"Grace" 30 reps / 135lbs Rx.
Looks like he could use a little sun on his legs. PR on Grace. 5:05min. Slow by Crossfit elite standards. He could start the jerk quicker and not hang out so long in the rack position. I'll give him a break though. In 4 months he gets senior discounts at Denny's!
Monday, May 11, 2009
Friday, May 8, 2009
Thursday, May 7, 2009
Five rounds for time of:
Amy on heavy K'bells. The intensity combined with great form make the movement effective.