Sat. Sept. 19th, 2009

that's right.....
.....Sandy makes the jump repeatedly onto the 36" box (without trauma). Nice job!!

Today's W.O.D.
Tabata "Something else"
Pull-ups
Push-ups
Sit-ups
Squats
**
Tabata intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied withy each exercise: Squat, Pull-ups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed, the clock is not stopped but kept running. The score is the total of the scores from the four stations.
**
Scoring example: A total score is determined by adding up the lowest number of reps in any set of each exercise - 4 pull-ups, 6 push-ups, 13 sit-ups, 18 squats = 41.

I will be open for one class at 2pm today.

Tomorrow closed.

Fri. Sept. 18th, 2009

Ed's a madman! He's showing us his ability to do the double unders.

Today's W.O.D.
5 Turkish Get-ups
10 Box jumps
15 Wall balls
400m run
4 round for time

Today's hours:
6:30am
9am - 11am
3pm - 4pm (by appt. only)
4pm - 6pm

Thurs. Sept. 17th, 2009

Today's W.O.D.
200m row
50 sit-ups
200m row
40 sit-ups
200m row
30 sit-ups
200m row
20 sit-ups
200m row
10 sit-ups
For time

Today's hours:
6:30am
9am - 11am
3pm - 4pm by appt.
4pm - 6pm

Wed. Sept. 16th, 2009

Today's W.O.D.
Push Press - 135lbs/95lbs
Pull ups
400m run
21-15-9 for time

Today's hours:
6:30am
9am - 11am
3pm - 4pm (by appt only)
4pm - 6pm

Tues. Sept. 15th, 2009

One of our new members, Mike Kehl, showing us how much he likes to row.

Earlier, I posted different reps for today's W.O.D. As you can see, I changed my mind and we reduced the amount. So, if you completed today's W.O.D. with the original reps, nice work...you get extra credit. Congratulations to our own Mike Dumas for his Level I certification he achieved this weekend in Vancouver, B.C. It sounds like he did very well and had a great time. We look forward to Mike putting his knowledge to work down at the box. Today we had a guest trainer today, Steve Larsen (also from Gig Harbor Fire), helping down at the box. A special thanks to him for his great instruction and wisdom. Hopefully, we'll continue to see him on a regular basis. The last two days were very challenging, and everybody did awesome. Keep up the strong work and you will continue to see the improvements. Drink lots of water and get some rest. See you tomorrow.

Today's W.O.D.
5 Front Squats - 135lbs
10 DB Swings - 50lbs
15 Sit-ups
AMRAP in 20 mins

Today's hours:
6:30am
9am - 11am
1pm - 4pm (by appt.)
4pm - 6pm

Tomorrow's hours:

6:30am

9am - 11am

3pm - 4pm (by appt.)

4pm - 6pm

Mon. Sept. 14th, 2009

One of our newest members, Randy, rowing like a madman. Randy is the father of CrossFit Coeur d'Alene owner Derek Hutchison.

Today's W.O.D.
"Linda"
(aka "3 bars of death!")
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep rounds for time

Today's hours:
6:30am
9am - 11am
1pm - 4pm (by appt only)
4pm - 6pm)