Fri. Dec. 31st, 2010

Today's classes will be limited to 0630 - 9am. Tomorrow we will be closed for the New Year holiday. On Sunday, Beth will be in for a workout for anyone who would like to join her. I will return from Montana on Sunday. Monday we will resume normal hours and schedule.

Today's W.O.D.
5 Front Squats
10 KB swings
15 Wallballs
20 Double unders
25 Sit-ups
3 rounds for time

Wed. Dec. 29th, 2010

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

Tues. Dec. 28th, 2010

Today's W.O.D.
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For time

Mon. Dec. 27th, 2010

Today's W.O.D.
15 Push press 95/65#
12 Push up
15 Push jerk
12 Push ups
15 OH squats
12 Push ups
3 rounds for time

Sun. Dec. 26th, 2010

I hope everyone had a great Christmas! Beth wanted me to let everyone know that she would be down at the box at 10am on Sunday. Anyone wanting a post Christmas workout is welcome to join her. Monday normal hours will resume.

Fri. Dec. 24th - 25th, 2010

Merry Christmas!!

We will be closed today and tomorrow for the holiday. I am on shift today, Christmas Eve. I will spend Christmas with my family tomorrow. I wish everybody a Merry Christmas. See you next week.

Thurs. Dec. 23rd, 2010

Tomorrow's class schedule is limited to the following:
9am
4pm-7pm
If you have any questions, let me know. Thanks.
Mick

Today's W.O.D.
Strength
Back Squat 5x5

Met-con
Deadlift - 225lbs
Toes to bar
21-15-9
For time

Wed. Dec. 22, 2010

Today's classes are limited to 6:30am & 4pm-6pm. There will be no 9am or 6pm-7pm. If you have any questions, please let me know.

Today's W.O.D.
One Minute On...One Minute Off...for 10 minutes.
30 KB Swings
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. *Perform this workout one minute on and one minute off. Total time is 10 minutes.
*Once completed - for every penalty counted, run 800m.

Tues. Dec. 21st, 2010

Today's W.O.D
10 Push Press - 95lbs
10 Burpees
10 SDHP - 95lbs
7 rounds for time

All classes open today.

Mon. Dec. 20th, 2010

Today and tomorrow, classes will be limited based on trainer availability. There will be no 4-7pm classes as were previously posted.

Today's W.O.D.
Pull-ups
Sit-ups
Wall-balls
Ring Dips
Burpees
21-15-9
For time

Sat. Dec. 18th, 2010

We're back to a functional state at the box, which in reality....is all we really need. Hopefully, this won't happen again any time soon. But, if it does we'll just deal with it and move on. I am on shift today, and Beth will be running the 9am class. Next week classes will be limited based on trainer availability. I will post as needed. There will be no morning classes on Monday, Dec. 20th. - (4pm-7pm only).

Today's W.O.D.
25 Double unders
5 Burpees
10 Paralletes
15 Sit-ups
AMRAP in 20 mins

Fri. Dec. 17th, 2010

We will be reopening today at 4pm-7pm. There will be no 630 or 9am.

Today's W.O.D.
"Cindy"
5 Pull-ups
10 Push-ups
15 Squats
AMRAP for time

Wed. Dec. 15, 2010

Thank you for your patience. The box has for the most part...dried out. I appreciate the help on Mon. and Tues with stacking the mats.....pulling up the wood platforms and Darvin and Mason for doing some pressure washing. Tomorrow I will be down at the box most of the day starting in the morning with the continued cleaning. If anyone wants to stop by, they're more than welcome. At this point, we will return to a normal class schedule on Fri., Dec. 17th, 9am-10am, 4pm-7pm. There will be no 0630 am. If you have any questions please let myself or Beth know. Again, thank you for your patience.
Mick

Sun. Dec. 12th, 2010

Well, it's been quite the weekend. The rainstorm that hit us today caused quite a bit of damage to Port Orchard. There was significant flooding on Bay st. along with mud slides that took out a couple of houses. Unfortunately, the floor at the box was under about 6" of water wall to wall at about 10am. I am on shift today at the Fire Dept. and we've been busy to say the least. I want to say thank you to Carol, Marianne and Robert for their help with moving the equipment and stacking sandbags.

As of Monday, Dec. 13th, we will be closed for a few days until I can dry out the place and assess the damage. I will keep you posted.

Mick

Sat. Dec. 11, 2010

Today's W.O.D.
10 Back Squat - 165lbs
20 Waiter walk lunges - 35lb plate (10 ea leg)
30 KB swings - 1.5 pood
400m run
3 rounds for time

Fri. Dec. 10, 2010

Today's W.O.D.
Strength
Push Press 5x3

Met-con
"Karen"
150 wallballs for time

Thurs. Dec. 9th, 2010

****There will be no 6:30am class today****

Today's W.O.D.

"Make-up Thursday"

It is a rest day for many. If you missed a workout this week, or want to get another one in, today's the day.

Weds. Dec. 8th, 2010

Today's W.O.D.
10 Pull-ups
10 Burpees
10 rounds for time

Tues. Dec. 7th, 2010

Today's W.O.D.
Strength
Bench Press 5x3

Met-con
Double unders
Butterfly sit-ups
Turkish Get-ups
10-9-8-7-6-5-4-3-2-1
For time

Mon. Dec. 6th, 2010

Today's W.O.D.

"Jason"
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

For Time

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage.First posted 2 August 2007

Sat. Dec. 4th, 2010

Today's W.O.D.
Front Squat (95/75)
Double Unders
Ring push-ups/parallete push-ups
DB Push Press
Toes to Bar
-1 minute of max reps at each exercise with 1 minute rest between each round for (3) rounds
-Score is your total number of reps

Fri. Dec. 3rd, 2010

Today's W.O.D.
Row 30 cal/400m run
30 Thrusters - 95lbs
30 Sit-ups
Row 20 cal/400m run
20 Thrusters - 95lbs
20 Sit-ups
Row 10 cal/400m run
10 Thrusters
10 Sit-ups
For time

Wed. Dec. 1st, 2010

Today's W.O.D.
Strength
Power Clean 5x3

Met Con
7 Burpees
14 KB Swings
21 Box jumps
6 rounds for time

Tues. Nov. 30th, 2010

Today's W.O.D.
Squat 5x1
Bench 5x5

Row 200m
Sit-ups
50-40-30-20-10
for time

Mon. Nov. 29th, 2010

There will be no 0630 class today. All other classes as normal.

Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minuteTabata Deadlift,
165 pound barbelll

It's what a few of us did when I got of shift this morning. I got it off the the main web site.

Thurs. Nov. 25, 2010

Happy Thanksgiving!!!

Unless I get snowed in here in Missoula, MT, I will be back at the end of the week. Have a great holiday. Eat!!!!!!!!!!!

Today's W.O.D.
"Helen"
400m run
21 KB swings (1.5 pood)
12 pull-ups
(3) rounds for time

Wed. Nov. 24th, 2010

We have power!! Unfortunately, not everyone is so lucky yet. Hopefully, everybody will be back and running for Thanksgiving. I will be in Montana until the end of the week. Beth will be running the majority of the classes while I'm away. If you have any questions, refer to the site or send me an email.

Hours through Friday
Weds - 4pm-7pm
Thurs - 9am-10am only
Fri - 9am-10am, 4pm-7pm, (there will be no 6:30am class)

Today's W.O.D.
"Jackie"
1000 meter row
50 Thrusters - 45lbs
30 pull-ups
For time

Tues. Nov. 23rd, 2010

Well.....we attempted the W.O.D last night and unfortunately, lost power because of the storm. Thanks to those hardcore Crossfitters who showed up. I hope everybody made it home safe. Because of traffic, it took me about an hour and 20 mins to get to Gig harbor. Anyway, the box was still without power throughout today. Tomorrow's hours are still up in the air based on power and weather. We will be closed in the morning, but may be open by the afternoon classes. I will keep you posted on the blog. Give me a call if you have any questions. Thanks, Mick

Mon. Nov. 22nd, 2010

Based on the weather, today's evening classes will be limited to 4pm-6pm. I will update the blog if things change.

Today's W.O.D.
Strength
Back Squat 5x5
Bench Press 5x1
Met-con
12 Power clean - 155#
12 Push Jerks - 155#
400m run
(3) rounds for time

Sat. Nov. 20th, 2010

Today's W.O.D.
10 manmakers (Rt/Lt ea.)
20 Pull-ups
400m run
(5) rounds for time

Fri. Nov. 19th, 2010

Today's W.O.D.
OH Squat 8x2

500m Row
20 Alternating 1 Arm KB Power Clean & Push Press - 1.5 pood (10 RT/ 10 LT)
10 GHD Sit Ups
(4) rounds for time

Wed. Nov. 17th, 2010

Today's W.O.D.
"Lynne"
BW Bench Press
Pull-ups
Max reps for (5) rounds
*there is no time component for this W.O.D.

Tues. Nov. 16th, 2010

Today's W.O.D
Deadlift 3x5

5 Burpees
10 Ring Dips
15 Sit-ups
AMRAP in 15 mins

Mon. Nov. 15th, 2010

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.


Today's W.O.D.
Back squat 3x5

"Blake"
100 foot OH lunge with 45lb/35lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
4 rounds for time

For Time

Fri. Nov. 12th, 2010

Today's W.O.D.
Clean & Jerk
1-1-1-1-1-1-1

1000 Jump ropes
For time

Weds. Nov. 10, 2010

Today's W.O.D.
15 Double-unders
15 GH Sit-ups or straight-leg sit-up with abmat
15 Back ext
AMRAP in 20 mins.

Tue. Nov. 9th, 2010

Today's W.O.D.
Bench Press
2-2-2-2-2-2-2
*60 secs rest between each set.
*Try to increase weight each set

////

Tabata Row
*Row for calories
*20 secs of work, 10 secs rest
8 rounds for time

Mon. Nov. 8th, 2010

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Today's W.O.D.
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
For time

Sat. Nov. 7th, 2010

Weekend W.O.D.
Overhead Squat
2-4-6-10
25 double unders between each set
-No time component
Then… 2 min AMRAP Back Squat with heaviest OHS weight

Fri. Nov. 5th, 2010

Today's W.O.D.
"Helen"
400m run
21 KB Swings - 1.5 pood
12 Pull-ups
3 rounds for time

Wed. Nov. 3rd, 2010

Today's W.O.D.
Tabata "Something Else"
Pull-ups
Push-ups
Sit-ups
Squats
-20 secs of work, 10 secs of rest for 8 rounds

Tues. Nov. 1st, 2010

Today's W.O.D.
Deadlift - 225lbs
Ring push ups
400m run
21-15-9
For time

Mon. Nov. 1st, 2010

Today's W.O.D.
10 Muscle ups or 30 Pull-ups/30 ring dips
50 Wallballs
8 Muscle ups or 24 Pull-ups/24 ring dips
40 Wallballs
6 Muscle ups or 18 Pull-ups/18 ring dips
30 Wallballs
4 Muscle ups or 12 Pull-ups/12 ring dips
20 Wallballs
2 Muscle ups or 6 Pull-ups/6 ring dips
For time
-substitute pull-ups and ring dips for muscle ups if you are still working on your muscle ups

Sat. Oct. 30th, 2010

Today I'll be chearing for my son Joey at his championship football game down in Graham. Beth will be running the Saturday W.O.D. Have a great weekend! I'll see you Monday!

Today's W.O.D.
Complete the following in any order:
800m "Hill of Death"
500m Row
400m run
(5) sets of 20 unbroken double unders
-if you miss, you have to start back at zero for that set
100 sit-ups

For time

Fri. Oct. 29th, 2010

Today's W.O.D.
"Crossfit total"
Shoulder Press - 3x1
Back Squat - 3x1
Deadlift - 3x1

400m run for time

Wed. Oct. 27th, 2010

Today's W.O.D.
30lb db 10 reps each side of single leg squats,
db squat cleans
waiter's walk lunges
30 double unders
3 rounds for time

Tues. Oct. 26th, 2010

Today's W.O.D.
Strength:
5x3 bench press

Met-con:
800M row
Followed by 50 40 30 20 10 reps of alternating lunges
1.5 pood KB swings
For time

Mon. Oct. 25th, 2010

We had a great weekend workout with the 2 person WOD. Everybody kicked ass!! I will out of town until the end of the week. I can be reached by cell if you need to contact me by text or call. Beth and Jason will be running the classes during this period. Have a great week and I will see you when I get back.

Today's W.O.D.
10 Paralletes
20 Wallballs
30 Box jumps
40 Sit-ups
(5) rounds for time

On Ramp
Same as above except (3) rounds

Sat. Oct. 23rd, 2010

Today's W.O.D.
2-person WOD
800m run
100 Pull-ups
100 Box jumps
100 KB swings
100 Sit-ups
100 Burpees
800m run
For time
*This WOD consists of teams of two.
*Each individual will run 400m
*Each team can divide reps as needed

Fri. Oct. 22nd, 2010

Today's W.O.D.
Deadlift - 225lbs
Handstand push-ups
400m run
21-15-9
For time

On-Ramp
"Cindy" - TIME SCALED
5 Pull-ups
10 Push-ups
15 Squats
AMRAP in 15mins

Thurs. Oct. 21st, 2010

Today's W.O.D.
"Make-up Thursday"

Wed. Oct. 20th, 2010

Today's W.O.D.
Front Squats - 135lbs
Knees to Elbows
400m run
21-15-9
For time

Tues. Oct 19th, 2010

Today's W.O.D.
Weighted Pull-ups
3-3-3-3-3
/////
Sidney run
for time

Mon. Oct.18th, 2010

Today's W.O.D.
"Fran"
Thrusters - 95lbs
Pull-ups
21-15-9
For time

Sat. Oct. 16th, 2010

Today's W.O.D.
Row for 30 calories
30 Handstand push-ups
30 Tire Flip jumps
30 Turkish Get-ups - 30#
30 Butterfly sit-ups
30 Wall balls
30 Knees to elbows
30 lunges each leg
30 DB squat clean press - 30# each arm
Row for 30 calories
For time

Fri. Oct. 15th, 2010

Today's W.O.D.
"Death by Clean and Jerk"
135/95lbs - Clean and Jerk on the minute, increase reps each min.
-1 rep clean and jerk first minute, 2 reps clean and jerk 2nd minute, 3 reps clean and jerk 3rd minute, continue until failure.

Wed. Oct. 13th, 2010

Today's W.O.D.
Deadlift
5-5-5-5-5

Tues. Oct 12th, 2010

Today's W.O.D.
Bench Press 5x3
//////
20 Waiter-walk lunges - (10 ea. side)
20 KB swings
400m run
(5) rounds for time

Mon. Oct. 11th, 2010

Today's W.O.D.
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For time

Sat. Oct. 9th, 2010

Today's W.O.D.
"Hill of death"
800m hill run
AMRAP in 20mins

*Beginning from the box, run the 800m hill run as many times as you can in 20 mins.

Fri. Oct. 8th, 2010

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Today's W.O.D.
"DT"
12 Deadlifts - 155lbs
9 Hanging cleans - 155lbs
6 Push jerk - 155lbs
(5) rounds for time

Wed. Oct. 6th, 2010

Today's W.O.D.
Push Press
5-5-5-5-5
////
Push-ups
Sit-ups
Double unders
50-40-30-20-10
For time

Tues. Oct. 5th, 2010

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Today's W.O.D.
"Daniel"
50 Pull-ups
400 meter run
21 Thruster - 95lbs
800 meter run
21 Thruster - 95lbs
400 meter run
50 Pull-ups
For time.

Mon. Oct. 4th, 2010

As a reminder, the ON-RAMP beginner class will resume today at 5pm. This means that Mon. Wed. and Fri classes will be limited to ON-RAMP only. Tues and Thurs 5pm will be an open class as usual. If you have any questions, please let me know.

"ON-RAMP"

This is a four week (Mon, Wed, Fri) introductory course designed to teach the beginner proper mechanics and fundamental movements to ensure success in our CrossFit classes. The "ON-RAMP" course gradually exposes each client to the intensity of the workouts with an emphasis on proper nutrition. Upon successful completion of the "ON-RAMP" course, clients will have access to our group classes offered daily.
NEXT ON RAMP BEGINS TODAY OCT 4TH FROM 5PM-6PM
THERE ARE STILL SPOTS AVAILABLE - CALL FOR DETAILS

Today's W.O.D.
50 Back Squats - 95lbs
30 KB swings - 1.5 pood/50#DB
40 Back Squats - 115lbs
25 KB swings
30 Back Squats - 135lbs
20 KB swings
20 Back Squats - 155lbs
15 KB swings
10 Back Squats - 175lbs
10 KB swings
For time

Sat. Oct 2nd, 2010

Don't know why my blog wouldn't post. Fixed now...


Today's W.O.D.
"Filthy fifties"
50 - Box jump - 24"
50 - Jumping Pull Ups
50 - Kettlebell Swings
50 - Walking Lunges
50 - Knees to Elbows
50 - Push Press - 45#
50 - Back Extensions
50 - Wall Ball Shots - 20#
50 - Burpees
50 - Double Unders
For time

Check out the link:http://media.crossfit.com/cf-video/CrossFit_PittFilthyFifty.wmv

Fri. Oct. 1st, 2010

As a reminder, Monday, Oct. 4th we will resume the ON-RAMP beginner class at 5pm. This means that Mon. Wed. and Fri classes will be limited to ON-RAMP only. Tues and Thurs 5pm will be an open class as usual. If you have any questions, please let me know.

"ON-RAMP"

This is a four week (Mon, Wed, Fri) introductory course designed to teach the beginner proper mechanics and fundamental movements to ensure success in our CrossFit classes. The "ON-RAMP" course gradually exposes each client to the intensity of the workouts with an emphasis on proper nutrition. Upon successful completion of the "ON-RAMP" course, clients will have access to our group classes offered daily.

NEXT ON RAMP BEGINS MONDAY OCT 4TH 5PM-6PM

THERE ARE STILL SPOTS AVAILABLE - CALL FOR DETAILS

Today's W.O.D.
7 Push-press - 115/75
14 Chest to bar pull-ups
7 rounds for time

Thurs. Sept. 30th, 2010

Today's W.O.D.
"Make-up Thursday"

Today is a rest day for many. If you missed a workout or want to get another one in, today's the day.

Wed. Sept. 29th, 2010

Today's W.O.D.
-Superset-
Barbell Row
5-5-5-5-5
Handstand Push-up
5-5-5-5-5
*Do (5) Barbell Rows immediately followed by (5) Handstand Push-ups. Rest between sets
*Once all (5) sets are complete, do 30 GHS and 30 Back ext. (no time component).

Tues. Sept. 28th, 2010

"ON-RAMP"

This is a four week (Mon, Wed, Fri) introductory course designed to teach the beginner proper mechanics and fundamental movements to ensure success in our CrossFit classes. The "ON-RAMP" course gradually exposes each client to the intensity of the workouts with an emphasis on proper nutrition. Upon successful completion of the "ON-RAMP" course, clients will have access to our group classes offered daily.
NEXT ON RAMP BEGINS MONDAY OCT 4TH 5PM-6PM CALL FOR DETAILS

Today's W.O.D.
Back Squat
3-3-3-3-3
---
5 Squat Clean Thrusters - 95lbs
400m run
10 SCT - 95lbs
400m run
15 SCT - 95lbs
400m run
20 SCT -95lbs
For time

Mon. Sept. 27th, 2010

We had a great turnout for the "Fight Gone Bad" on Saturday. Thanks to Kitsap CrossFit up in Poulsbo for hosting the event and for the invite. We made some new friends, ate some awesome food, and kicked some ass with the W.O.D. We hope to get together in the near future for some weekend workouts. More to follow.... I will post some pictures of the event as well.

"ON-RAMP"
This is a four week (Mon, Wed, Fri) introductory course designed to teach the beginner proper mechanics and fundamental movements to ensure success in our CrossFit classes. The "ON-RAMP" course gradually exposes each client to the intensity of the workouts with an emphasis on proper nutrition. Upon successful completion of the "ON-RAMP" course, clients will have access to our group classes offered daily.
NEXT ON RAMP BEGINS MONDAY OCT 4TH 5PM-6PM CALL FOR DETAILS

Today's W.O.D.
(Going off the main site today)
15 Deadlifts - 135lbs
15 Push ups
10 rounds for time

Sat. Sept. 25th, 2010

Today's W.O.D.
"Fight Gone Bad"
Wall-balls - 20 pound ball, 10 ft target (Reps)
SDHP 75 pounds (Reps)
Box Jump - 24" box (Reps)
Push-press - 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. The "Fight Gone Bad" was originally designed for MMA fighter BJ Penn to match the demands of a UFC fight.
Check out the link:http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.wmv

Fri. Sept. 24th, 2010

Last reminder, tomorrow, Sat. Sept 25th is the "Fight Gone Bad 5" fundraiser. We will be joining CrossFit affiliates around the globe in raising needed funds for 3 very worthy causes:

The Livestrong Foundation
The Wounded Warrior Project
The CrossFit Foundation

When: September 25th – first group starts @ 10am
Where: Kitsap CrossFit
What to bring: An Indomitable Spirit and a dish to pass for the potluck following the WOD.

You can access the following fundraising website for all who are interested. https://rapidgiving.com/fundraising/page/8216/westsound-crossfit-fundraising.
The goal is to raise as much $$ as possible

Let me know if you plan on attending.

Today's W.O.D.
Power Clean - 135lbs
Knees to Elbows
400m run
21-15-9
For time

Thurs. Sept. 23rd, 2010

Today's W.O.D.
"Make-up Thursday"

Today's a rest day for many. If you missed a workout or want to get another one in, today's the day.

Wed. Sept. 22nd, 2010

*****TODAY'S 0900 CLASS WILL BEGIN AT 0915HRS. *****

Today's W.O.D.
"Cindy"
5 Pull ups
10 Push ups
15 Squats
AMRAP in 20 mins

Tues. Sept. 21st, 2010

Check out Corey, Bre and Greg at the Warrior Dash in Oregon a couple of weekends ago. They saw a lot of CrossFitters there. Thanks for representing!! It sounds like they did very well and from the looks of it had a great time too.

Today's W.O.D.
Shoulder Press 5x5
***
200m Row
Sit-ups
50-40-30-20-10
For time

Mon. Sept. 20th, 2010

On September 25th we will be joining CrossFit affiliates around the globe in raising needed funds for 3 very worthy causes:

*

The Livestrong Foundation

The Wounded Warrior Project

The CrossFit Foundation

*

Where: Kitsap CrossFit

What to bring: An Indomitable Spirit and a dish to pass for the potluck following the WOD.

*

You can access the following fundraising website for all who are interested. https://rapidgiving.com/fundraising/page/8216/westsound-crossfit-fundraising.

The goal is to raise as much $$ as possible within a short amount of time. Again, let me know if your interested. I am trying to get a head count.

*

Today's W.O.D.
"Karen"
150 wallballs for time

Sat. Sept. 18th, 2010

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Today's W.O.D.
"The Seven"
7 Handstand push-ups
7 Thruster - 135lbs
7 Knees to elbows
7 Deadlift - 245lbs
7 Burpees

7 Kettlebell swings, 2 pood
7 Pull-ups
7 Rounds for time

**Scale the weight as needed.

/////

Question: Is there something you wished we did more each week? If so, what would it be? Post in comments

Fri. Sept. 17th, 2010

Today's W.O.D.
800m row
50 GHD sit-ups
50 Box jumps - 24" box
400m run - w/ 25lb plate
50 Back ext
50 Double unders
400m run - no weight
For time

Thurs. Sept. 16th, 2010

Today's W.O.D.
"Make-up Thurs"

Today is a rest day for many. If you missed a workout, or want to work on something specific, today's the day.

Wed. Sept. 15th, 2010

Brett and Robert decided they wanted to conquer the "Hill of Death" with sandbags. Of course they did it with no problem. Of course they're smiling now.......

Today's W.O.D.
Weighted Pull-ups
10-3-3-3-3-3-10

In between each set, complete 10 med ball tosses

*****

Plank postition for time

Tues. Sept. 14th, 2010

Many of you have heard the rumors about possibly participating in the "Fight Gone Bad" event. The event will be held at Kitsap CrossFit in Poulsbo on Sept. 25th beginning at 10am. I would like to get as many members from the box to participate as we can. I will update this information with more details ASAP.

I apologize for the late notice....this summer has been a challenge with family and career. I want to reassure everyone that my goal is to continue with the growth of Westsound CrossFit. We have many ideas on the table that I believe will improve our programming and facility overall. I will keep you posted.

The following information is regarding the "Fight Gone Bad 5" event. I have set up a fundraising website for all who are interested. https://rapidgiving.com/fundraising/page/8216/westsound-crossfit-fundraising. The goal is to raise at least $1000 in a short amount of time. Let me know if your interested.

On September 25th we will be joining CrossFit affiliates around the globe in raising needed funds for 3 very worthy causes:

The Livestrong Foundation
The Wounded Warrior Project
The CrossFit Foundation

When: September 25th – first group starts @ 10am
Where: Kitsap CrossFit
What to bring: An Indomitable Spirit and a dish to pass for the potluck following the WOD.

Again, I will update you ASAP with additional details

Today's W.O.D
WOD
5 min Hang Power Clean (135/85)
4 min Double Under
3 min Push Jerk (135/85)
2 min Double Under
1 min Burpee
Get as many reps as possible from each round. There is no rest between exercises.

Check out the hours to the right->->

Mon. Sept. 13th, 2010

Nicole had a Deadlift PR on Friday of 200lbs. Her focus and determination is very impressive. She has come a long way in a short amount of time. Nice work!!

Today's W.O.D.
5 Back Squats - 185/135#
7 Ring Dips
9 SDHP - KB 53/44#
AMRAP in 15 mins

Check out this weeks hours to the right->->

Fri. Sept. 10th, 2010

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

Today's W.O.D.

"JT"
HS Push ups
Ring Dips
Push ups
21-15-9
for time

Thurs. Sept 9th, 2010

Today's W.O.D.
"Make up Thurs."

Today is a rest day for many. If you missed a workout this week or want to get another one in, today's the day.

Wed. Sept. 8th, 2010

Today's W.O.D.
10 Front Squats - 95/75#
10 KB Swings - 1.5 pood
10 rounds for time

Tues. Sept. 7th, 2010

Today's W.O.D.
"Annie"
Double-unders
Sit-ups
50-40-30-20 and 10 REP ROUNDS
FOR TIME

Check out this weeks hours to the right->->

Mon. Sept. 6th, 2010

** HOLIDAY SCHEDULE**

There will only be one class today at 9:00AM

Today's W.O.D.

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull ups
For time

800 m. Hill Run
For time

Sat. Sept. 4th, 2010

Today's W.O.D.
Deadlift 7x1

20 waiter-walk lunges - 40lbs
20 KB swings
400m run
(5) rounds for time

Friday, Sept. 3rd, 2010

****There will be no 6:30am class today****

All other classes as posted

Today's W.O.D.
WOD
Burpee
24″ Box Jump
Toes to Bar
30-25-20-15-10-5 rep rounds
for time

Thurs. Sept. 2nd 2010

****Today's 9am is changed to 11am. I have a meeting and will open immediately after****

Today's W.O.D.
"Make-up Thursday"

If you missed a workout this week, today's the day. Otherwise take a rest.

Wed. Sept. 1st, 2010

Today's W.O.D.
"Sidney Run"

Tues. Aug. 31st

Today's W.O.D.
10 Butterfly sit-ups
20 Double unders (or 60 singles)
30 Wall Balls
40 Back Extentions
50 Squats
(3) rounds for time

Mon. Aug. 30th, 2010

Today's W.O.D.
800m run
25 OH Squat - 75/55#
15 Paralletes
(3) rounds for time

Sat. Aug. 28th, 2010

Today's W.O.D.
"The 300"
25 - Pull Ups
50 - Push Ups
50 - Dead Lift - 135#
50 - Box Jumps - 24"
50 - Floor Wipes - 135#
25 - DB Squat Clean & Press left hand - 35#
25 - DB Squat Clean & Press right hand - 35#
25 - Pull Ups
for time
Check out these guys over at CrossFit Central doing "the 300":http://www.youtube.com/watch?v=ouZFwzABvw4

Today's hours: 9am

Fri. Aug. 27th, 2010

Today's W.O.D.
Shoulder Press 5x1
Push Press 5x3
Push Jerk 5x5

Thurs. Aug 26th, 2010

Today's W.O.D.
"Make-up Thurs."

If you missed a workout or just want to get another W.O.D. in, today's the day.

Wed. Aug 25th, 2010

Today's W.O.D.
7 BW Bench Press
30 Pull-ups
400m run
(5) rounds for time

Tues. Aug 24th, 2010

Here's Mick trying to relive his youth....

My son Joey weighing the options - Jump or not to jump? The symbol behind him is encouraging.

Well....he chose to jump.

****There will be no 5pm-6pm class today****

The 4pm-5pm & 6pm-7pm are as scheduled

Text me if confused

Today's W.O.D.
10 Turkish Get-ups (5 ea. arm)
10 Ring Dips
400m Row
10 Turkish Get-ups
10 Ring Dips
400m Run
10 Turkish Get-ups
10 Ring Dips
400 Jump ropes
For time

Mon. Aug. 23rd, 2010

Today's W.O.D.
5 Deadlifts - 275/185
10 Burpees - jump over parallete
(5) rounds for time

Fri. Aug 19th, 2010

Crescent Bar view from our condo.

On Vacation!!!! My family and I are over on the Columbia at Crescent Bar until Sunday. Waterskiing, cliff jumping and general malaise is the schedule for today. I'm going to start this morning with some kind of offsite wod - run, pushups, situps, pullups, burpees.....I don't know yet. I don't have access to a barbell or weights, so I'll do "Fran" when I return. Anyway, all classes are as scheduled thanks to Beth and Jill. If you get a chance, post your "Fran" times on the blog. Have a great weekend!!

Today's W.O.D.
"Fran"
Thruster - 95#
Pull-ups
21-15-9
For time

Wed. Aug 18th, 2010

Today's W.O.D.
Power Clean
3-3-3-1-1-1

Hill run (beginning from the base)
AMRAP in 20mins

Tues. Aug. 17th, 2010

Today's W.O.D.
Front Squats - 135/95#
Back Ext.
Toes to Bar
400m run
21-15-9/
For time

Mon. Aug 16th, 2010

****There will be no 6:30am class today****

All other classes as posted

Today's W.O.D.
"Annie"
Double Unders
Sit-ups
50-40-30-20-10
For time

Sat. Aug. 14th, 2010

Due to the overwhelming demand from the members, we will be doing everyones favorite W.O.D.

Today's W.O.D.
"Filthy Fifties"
50 - Box jump - 24"
50 - Jumping Pull Ups
50 - Kettlebell Swings

50 - Walking Lunges

50 - Knees to Elbows

50 - Push Press - 45#
50 - Back Extensions
50 - Wall Ball Shots - 20#
50 - Burpees
50 - Double Unders
For time

Check out the link:http://media.crossfit.com/cf-video/CrossFit_PittFilthyFifty.wmv

Fri. Aug 13th, 2010

Today's W.O.D.
Deadlift 3-3-3-1-1-1
****
SDHP - 95/75
KB swings 53lbs
Ring Dips
400m run
21-15-9
For time

Thurs. Aug. 12, 2010

****There will be no 6:30am class today****

All other classes as posted

Today's W.O.D.
"Make-up Thursday"

Today is a rest day for many. If you missed a workout or just want to get another one in, today's the day.

Wed. Aug. 11th, 2010

Today's W.O.D.
800m Hill run
10 rounds of
-5 Pull ups
-10 Push ups
-15 Butterfly sit-ups
800m Hill run
For time

Tues. Aug. 10th, 2010

Today's W.O.D.
155 lb Power Clean and Jerk
AMRAP in 5 mins.
Rest 3 min
30″ Box Jump
AMRAP in 5 mins.

Mon. Aug 9th, 2010

We're going back to the main site for today's W.O.D

Today's W.O.D.
7 Back squat - 185lbs
10 Waiter walk lunges - 45lb (right hand)
7 Burpees
10 Waiter walk lunges - 45lb (left hand)
AMRAP in 20 mins.

Check out this weeks hours to the right->->

Sat. Aug 7th, 2010

Today's W.O.D.
7 Hang Power Snatch (95/135)
14 Knees to Elbow
21 Back Extension (or superman)
(4) rounds for time

Today's class 9am-10am

Fri. Aug. 6th, 2010

Unfortunately, we will be closed Fri. afternoon because of trainer vacations and work conflicts.

Saturday, the 9am class will be as scheduled.

Today's W.O.D.
"Chelsea"
5 Pull-ups
10 Push ups
15 Squats
Each min. on the min. for 30 mins.

Thurs. Aug. 5th, 2010

There will be a 6pm after all.

Derek will be the trainer.

Sorry for the confusion

Today's W.O.D.
"Make-up Thurs"

Wed. Aug. 4th, 2010

Today's W.O.D.
"Lynne"
BW Bench
Pull-ups
Max reps
(5) rounds

Tues. Aug. 3rd, 2010

Today's 6:30am class is cancelled

Sorry for the inconvenience.

Today's W.O.D.

"Sidney Run"

Mon. Aug 2nd, 2010

Today's W.O.D.
40 Double Unders
30 Box Jumps - 24"
20 DB Swings
(5) Rounds for time

Sat. July 31th, 2010

Today's W.O.D.
Death by Clean and Jerk
*1 Clean and Jerk the 1st min, 2 the second, 3 the third, and so on till you can’t reach that rep range.

Today's class: 9am - 10am

Fri. July 30, 2010

Today's W.O.D.
150 Perfect Push-ups
*The goal is to touch the ground.
*every time you have to rest for more than 2 sec, or fail, you have to run 400 meters.

Thurs. July 29th, 2010

****There will be no 6:30am class today****
Sorry for the inconvenience

Today's W.O.D.
"Make-up Thursday"

It is a rest day for many. If you missed a workout this week, or just want to get another workout in today's the day.

Wed. July 28th, 2010

Today's W.O.D.
Warm-up

Deadlift
3-3-3-1-1-1
-After each set of 1 complete a max set of handstand push ups.

800m hill run for time

Check out today's hours to the right->->

Tues. July 27th, 2010

Today's W.O.D.
"Barbara"
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
(5) rounds for time

Mon. July 26th, 2010

Today's W.O.D.
Warm up
OH Squats 5x3

W.O.D
Thrusters - 95lbs
Box Jumps - 24"
Butterfly Sit-ups
400m run
21-15-9
For time

Sat. July 24th, 2010

Today's W.O.D.
20 Burpees
40 Box Jumps
15 Burpees
30 Box Jumps
10 Burpees
20 Box Jumps
5 Burpees
10 Box Jumps
For time

Fri. July 23rd, 2010

THERE WILL BE NO 6:30AM CLASS TODAY!

Sorry for the inconvenience

The remainder of the day as scheduled!

W.O.D. to follow...

Today's W.O.D

7 Deadlifts - 275lbs/185lbs

30 Squats

7 Handstand Push-ups

(5) rounds for time

Thurs. July 21st, 2010

Today's W.O.D.
"Make-up Thurs"

If you missed a workout this week or want to do something specific, today's the day.

Check out today's hours to the right->->

Wed. July 21st, 2010

Today's W.O.D.
400m run
200m row
21 sit-ups
800m hill run
200m row
15 sit-ups
400m run
200m row
9 sit-ups
For time

Check out today's hours to the right->->

Tues. July 20th, 2010

Check out this picture of Jeff Mundell's hands after a brutal W.O.D. which obviously had numerous pull-ups.......they have since healed. The gains in performance that Jeff and his wife Nicole have achieved over the past few months is amazing. They always give 150%...and do it with a smile. Nice work.

Today's W.O.D.
5 Turkish Get-ups - 50lbs
5 DB Hanging Cleans - 50lbs
5 DB Push Press - 50lbs
50 Double Unders
(5) Rounds for time

Check out today's hours to the right->->

Mon. July 19th, 2010

Today's W.O.D.
"Nicole"
400m run
max rep pull-ups
AMRAP in 20 mins

Check out the hours this week to the right->->

Sat. July 17th, 2010

Today's W.O.D.
5 Muscle ups
10 Box jumps - 24"
15 Wallballs
400m - 800m hill - 400m run
3 rounds for time
*run occurs in between each round

Fri. July 16th, 2010

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

*I would like to remind everyone to be on time to each class. Our goal is to improve the structure and overall effectiveness of our program which will require everyone to be prompt and ready to go at the beginning of the hour. If you have any questions or concerns, please let me know. Have a great day!!

****

Today's W.O.D.

"Stephen"

GHD Sit ups

Back Extension

Knees to Elbows

Stiff Leg deadlift 95lbs

30-25-20-15-10-5
For time

Check out the hours to the right->->

Thurs. July 15th, 2010

Gotta love those box jumps.

Congratulations to Brett and Erika Martinson!! Erika gave birth to a healthy baby boy. Bodie Martinson was born July 11th over in Seattle . He weighed in at 6 lbs 11oz. He's a little early (5wks+/-) and has earned a couple of additional weeks in the hospital. Erika is doing great and is ready to start CrossFit again. Brett is looking for a dog sitter ASAP for about 2 weeks. If you are interested or know someone who might be able to help. Let me know.

Today's W.O.D.
"Make up Thursday"

Today is a rest day for many. If you missed a workout or want to get another one in, today's the day.

Wed. July 14th, 2010

****There will be no 6:30am class today****

****Today's 4pm class will begin a little late****

Jill is coming from work and will open ASAP

Thanks for your patience

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

Tue. July 13th, 2010

Here's Jen showing us her great form with the front squat. We're going to do some shoulder work today. We're taking a break from the hill run. Have a great day.!

Today's W.O.D.
Shoulder Press 5x1
Push Press 5x3
Push Jerk 5x5

Check out the hours to the right->->

Mon. July 12th, 2010

Today's W.O.D.
21 Deadlifts - 185lbs
21 Box jumps - 24"
400m run
15 Deadlifts - 185lbs
15 Box jumps - 24"
800m hill run
9 Deadlifts - 185lbs
9 Box jumps
400m run
For time

Check out the hours to the right->->

Fri. July 9th, 2010

****THERE WILL BE NO SATURDAY 9AM MORNING CLASS ****

IF THERE IS INTEREST, I WILL BE OPENING UP THE BOX ON SUNDAY AROUND 8:30AM/(WHEN I GET OFF SHIFT) FOR AN HOUR OR SO. IF ANYONE WOULD LIKE TO GET A WORKOUT IN, FEEL FREE TO SHOW UP. LET ME KNOW IF YOU HAVE ANY QUESTIONS.

Today's W.O.D.
21 SDHP - 95lbs
21 paralletes
400m run
15 SDHP - 95lbs
15 paralletes
800m hill run
9 SDHP - 95lbs
9 paralletes
400m run
For time

Check out today's hours to the right->->

Thurs. July 8th, 2010

Another beautiful day in Port Orchard. Yesterday's hill run was definitely challenging. The hill itself was given a couple of names....."Hill of Death"...."Hell hill"......and even one with the "F" word in it. Regardless, everyone conquered it. If you didn't get a chance to try it, give it a shot today.
Today's W.O.D.
"Make-up Thursday"

Today is a rest day for many. If you missed a W.O.D. this week, or want another workout, today's the day.

Wed., July 7th, 2010

****Today's 4pm class will begin at 4:30****

Today's W.O.D.

Front Squat 135lbs
Knees to Elbows
*800 meter uphill run
21/15/9
For Time
*800 meter uphill run between each round

Check out today's hours to the right ->->

Tues., July 6th, 2010

Today's W.O.D

10 Pull ups
10 Push ups
10 Sit ups
10 Squats
10 Rounds
For time

Check out today's hours to the right ->->

Mon. July 5th, 2010

****We will be closed today for the holiday****

Use today to run, bike, hike, rest, etc.

Tomorrow we will resume classes as posted

Sun. July 4th, 2010

Happy 4th of July. Have a great weekend and be safe!!

Today's W.O.D.
"Grab Bag"

I am opening the box today for a 4th of July W.O.D. I am getting off shift this morning and should be down there by 9am. Today's workout will be determined by which W.O.D you pull out of a hat.....choose wisely. See you soon.

Sat. July 3rd, 2010

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings - 1.5 poods
60 Sit-ups
70 Burpees
For time

****I will have the box open tomorrow at 9am for a 4th of July morning workout for anyone interested****

Fri. July 2nd, 2010

Congratulations Leigh!!

This is a picture of Leigh Baker and her husband Bill. Yesterday was Leigh's 1 yr CrossFit anniversary. Today's workout will be the same one she did 1 yr ago yesterday. Let's see the difference. Thank you Leigh for being such a great friend and an inspiration. If you're wondering where I got this picture......facebook.

Today's W.O.D.
Leigh's 1yr anniversay W.O.D.
400m run
15 KB swings
15 Box jumps
800m run
12 KB swings
12 Box jumps
400m run
10 KB swings
10 Box jumps

Check out today's hours to the right ->->

Thurs. July 1st, 2010

Unfortunately, the 9am class is cancelled today. My son has his first baseball all-star game in the morning and all trainers have other committments. I apologize for the inconvenience. All other classes are as scheduled. Give me a call if there is an issue.

Today's W.O.D.
"Make up Thursday"

Today is a rest day for many, if you missed a workout this week, or want to work on something specific, today's the day!

Wed. June 30th, 2010

Today's W.O.D.
"The Filthy Fifty"
50 - Box jump - 24"
50 - Jumping Pull Ups
50 - Kettlebell Swings

50 - Walking Lunges

50 - Knees to Elbows

50 - Push Press - 45#
50 - Back Extensions
50 - Wall Ball Shots - 20#
50 - Burpees
50 - Double Unders
For time

The Filthy Fifties once again!!!!!! Check out the link:http://media.crossfit.com/cf-video/CrossFit_PittFilthyFifty.wmv

Tues. June 29th, 2010

Mike and Erin Dumas have generously invited all Westsound CrossFitters to a 4th of July bash at their pad. Their will be protein and adult beverages provided. If you get a chance, come on by. Thanks Mike and Erin!! The details are below:

Host:
Mike and Erin Dumas
Location:
OUR HOUSE4441 Woods Rd EPort Orcahard, WA 98366 US View Map
When:
Sunday, July 4, 3:00PM Add to my Outlook Calendar
Phone:
(360)871-1017
Come by for a good ol' fashion 4th of July Party. We'll be roasting a pig (cuban style) provided by our friends Mark and Aleta. We will be providing hot dogs and hamburgers too. Bring your favorite side dish. We will have a keg of Ridgetop Red and root beer from Silver City Brewery furnished by Tyson and Kristen our neighbors. Bring something else if that doesn't tickle your fancy. Bring a chair, and have a good time. We will be cooking the pig all morning and your welcome to come by to see how we do it. Kids are of course welcome! There should be a bounce house for kids of all ages. **Washington Weather Contingency Plan**Nice Weather - Party is ONSome Rain - Party is still ONRaining Cats and Dogs - we will have to cancel.

Today's W.O.D.
50 Double Unders
50 Back Ext
(4) rounds for time

Check out this weeks hours to the right ->->

Mon. June 28th, 2010

"DT"

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Today's 9am class has moved to 11am. I have a meeting this morning with the Fire Dept. and must change the hours. I hope this doesn't cause too much inconvenience. All other classes are as posted.

Today's W.O.D.
12 Deadlifts - 155lbs
9 Hang power cleans - 155lbs
6 Push Jerks - 155lbs
(5) rounds for time

Sat. June 26th, 2010

Today's W.O.D
Burpees
Sit-ups
Pull-ups
Wallballs
Row
3 rounds for time
Fight Gone bad Style

Fri. June 25th, 2010

Congratulations Jeff on your first muscle-up!!! Jeff demonstrated what you can achieve in a short amount of time with some hard work and determination. Nice work!

Today's W.O.D.
5 lines
5 Wallballs - 20#
5 Burpees
10 Sit-ups
12 rounds for time

Thurs. June 24, 2010

Today's W.O.D.
"Make up Thursday"

If you missed a workout this is the day to make it up->->

Wed. June 23rd, 2010

Yesterday Lori showed us her level of intensity with the row.

Today's W.O.D
Bench Press 5x5
Back Squat 5x5
No time component
****
1000 Jump ropes
For time

Check out today's hours to the right->->

Tues. June 22nd, 2010

Today's W.O.D.
Push press - 95#
Ring Dips
Knees to Elbows
400m run
21-15-9
For time

Mon. June 21st, 2010

Apparently I made an error in posting this weeks hours. Please note that the M-F hours from 4pm-7pm will be as usual but the MWF 2pm-3pm are "By appt only". I apologize for the error.

Today's W.O.D.
10 KB Swings
15 Push-ups
20 Waiter-walk lunges - 40# (10 ea. leg)
400m run
(4) rounds for time

Check out this weeks hours to the right->->

Sat., June 19th, 2010

Today's W.O.D.

TABATA "SOMETHING ELSE"
Pull-ups
Push-ups
Sit-ups
Squats
20 seconds of work
10 seconds of rest
(8) Rounds

**Have a great Fathers Day weekend to all you Dads out there!!**

Friday June 18th, 2010

Today's W.O.D.
5 Burpees
10 Box Jumps
15 Sit-ups
AMRAP in 20mins

****Today's 9am class is cancelled****

All other classes as posted.

Thurs. June 17th, 2010

****Tomorrow's 9am class is cancelled****

Sorry for the inconvenience

All other classes as posted

Today's W.O.D.
"Make-up Thursday"

Today is a rest day for many. If you missed a workout or want to get another in, today's the day

Wed. June 16th, 2010

HAPPY BIRTHDAY CHELSEA!!

We love you very much sweetie!!

My daughter turns 17 today. Where has the time gone?

Today's W.O.D.
200 jump ropes
25 Pull-ups
20 Butterfly sit-ups
15 Back Ext.
(4) rounds for time

*Check out today's hours to the right->->

Tues. June 15th, 2010

****There will be no 2pm class today****

Today's W.O.D.
800m run
(4) rounds for time
*rest as needed between sets.

Mon. June 14th, 2010

Phil busting out his Scotty Bobs against Kirt.
Kirt showing proper form neck and neck with Phil.

We had a good 9am class this morning with the Dumbell Complex. Although it was something new, everybody kicked ass. Sorry to those who were to the left and not in the picture. Get you next time. See you later today!!

Today's W.O.D.
"Dumbell Complex"
Deadlift
Squat Clean
Thruster
(Pyramid reps: 1 - 6, 6 - 1 reps)
3 Scotty Bobs
6 Sit-ups
For time

*Increase each round of Deadlift, Squat Clean and Thruster by 1 rep until 6 reps are achieved. Then decrease each round of the same movements by one until you are back down to 1 rep each. The Scotty Bobs and Sit-ups remain at 3 and 6 throughout W.O.D.

*Each movement is done with Dumbells. Use an appropriate weight to maintain proper form throughout W.O.D.

*Scotty Bobs: Begin in push-up position with dumbells under hands. Do push-ups followed by a one arm row. Do another push-up followed by a row using the other arm. That is one rep. Complete a total of 3 reps.

*Example:
Round 1: Begin the Deadlift, Squat Clean and Thruster with one rep each, then 3 Scotty Bobs, finally 6 Sit-ups.
Round 2: Deadlift x 2, Squat Clean x 2, Thruster x 2, then 3 Scotty Bobs, finally 6 Sit-ups
Round 3: Deadlift x 3, Squat Clean x 3, Thruster x 3, then 3 Scotty Bobs, finally 6 Sit-ups
Once Deadlift x 6, Squat Clean x 6 and Thruster x 6 is achieved, decrease each rep by one
Example:
Round 7: Deadlift x 5, Squat Clean x 5, Thruster x 5, then 3 Scotty Bobs, finally 6 Sit-ups.
Continue until you reach the final round of Deadlift x 1, Squat Clean x 1 and Thruster x 1, 3 Scotty Bobs, 6 Sit-ups.

Fri. June 11th, 2010

Great class this morning with Kelly. Everybody worked extremely hard and a lot of improved times.

Today's W.O.D.
"Kelly"
400m run
30 Box jumps
30 Wallballs
5 rounds for time

****There will be no 6pm-7pm class tonight****

Thur., June 10, 2010

Today's W.O.D.

"Make up Thursday"

Today is a rest day for many. If you missed a workout or just want to get another W.O.D. in, today's the day.

Check out today's hours to the right->->

Wed. June 9th, 2010

****Schedule change for today****

There will be no 9am, 2pm

Today's 4pm will begin at 4:30

All other classes are as scheduled

I apologize for the inconvenience

Today's W.O.D.
200 jump ropes
15 KB swings - 1.5 pood
15 Knees to elbows
(5) rounds for time

Tues. June 8th, 2010

Wallball shots are everyone's favorite...... No?.... Well, these guys got it done regardless. The sun decided to make a showing today which is good since we have some running to do. See you soon.


Today's W.O.D.
Deadlift - 225lbs
Box jumps - 24" box
400m run
21-15-9
For time

Check out today's hours to the right->->

Mon. June 7th, 2010

Today's W.O.D.
"Fran"
Thrusters - 95lbs
Pull-ups
21-15-9
For time

Check out the hours to the right->->

Sat. June 5th, 2010

Today's W.O.D.
"Sidney Run"

Today's hours:
9am -10am

Have a great weekend!!

Fri. June 4th, 2010

Today's W.O.D.
"Cindy"
5 Pull-ups
10 Push-ups
15 Sit-ups
AMRAP in 20 mins

Optional:
Begin each round of "Cindy" with Clean & Press 135lbs/scale
increase 1 rep each round
example:
Round 1:
1 Clean/Press
Round 2:
2 Clean /Press
Round 3:
3 Clean/Press
Ect.

Thurs. June 3rd

****Today's 9am will start at 9:10. Mike will be arriving at 9:05****

Today's W.O.D.
"Make-up Thurs"

For many it's a rest day. Otherwise, if you missed a workout this week, today's the day.

Wed., June 2nd, 2010

Today's W.O.D.
400m Row
50 pushups
400m Row
40 pushups
400m Row
30 pushups
400m Row
20 pushups
400m Row
10 pushups
For Time

Tues. June 1st, 2010

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Today's W.O.D
"Nutts"
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
For Time

Mon. May 31st, 2010

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

Today's W.O.D.
"Stephen"
GHD sit-ups/straight-leg sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
30-25-20-15-10-5
For time

****Today's Memorial Day hours****

6:30am-7:30am

9am-10am

2pm-3pm

Sat. May 29th, 2010

Today's W.O.D
20 Push Jerks (105lbs/75lbs)
40 Double Unders
20 SDHP - 2 pood / 1.5 pood
AMRAP in 10 mins

Today's class hours are as follows:
9am - 10am

Fri. May 28th, 2010

We had a great turnout yesterday for "Make-up Thursday". I'm finding that many are just wanting an additional workout. Here's Teri working on her box jumps. She is getting ready to run a marathon in a few weeks. We are entering into Memorial Day Weekend. Unfortunately, this means limited class times. Today's hours are as follows:

****Today's Hours****

6:30am-7:30am

4pm-5pm

5pm-6pm

Have a great weekend

Mondays hours will be posted soon

Today's W.O.D
5 Pull-ups
10 Dips
15 Butterfly sit-ups
AMRAP in 20 mins

Thurs. May 27th, 2010

Derek and Greg were going head to head this morning with the push-presses. They both finished with great times.

Today's W.O.D.
"Make up Thursday"

Today is a rest day for many. If you missed a workout or just want to get another W.O.D. in, today's the day.

Check out today's hours to the right->->

Wed. May 26th, 2010

It's great to see Erin back! Everybody worked very hard this morning. We are working on deadlifts today in addition to the met. con. I feel great today....finally. Hours are as posted. See you soon.

Today's W.O.D.
5 Push ups
10 Jumping lunges
15 Wallballs
AMRAP in 20 mins

Check out today's hours to the right->->

Tues., May 25th, 2010

****There will be no 2pm-3pm class today****

Today's W.O.D.
15 Swings - 1.5 pood
10 Sit-ups
5 Paralletes
AMRAP in 15 mins

Mon., May24th, 2010

Today's W.O.D.
Push Press 115lbs
Pull ups
Box jumps
400m run
21-15-9
For Time

** THE REMAINDER OF THE CLASSES TODAY HAVE BEEN CANCELLED

I went in this morning for the 6:30AM class but Im not feeling well and have to go home, after effects from Haiti!

I apologize for the inconvenience.

Things will be back to normal ASAP.

Sunday, May 23rd, 2010

....the last day with facial growth. Maybe I'll keep it!

The mother on my right gave birth to the little girl on her lap during the earthquake. One of the nurses was killed while she was giving birth and the mom was pinned under a beam but rescued. The baby survived and is healthy and happy.

Here we are with some of the interpreters.

I don't think I can say this enough......it's good to be home. We returned exhausted, a little ill and longing for a clean bed and shower. Our team who represents Disaster Relief Northwest returned to Seattle last night from Haiti after two weeks of working in a medical clinic set up in what used to be an amusement park in in the city of Port Au Prince. Our day consisted of treating hundreds of patients that had ailments ranging from malaria and typhoid to skin infections and overall neglect. We would treat hundreds of patients each day with the help of Haitian interpreters. Although the earthquake was over 4 months ago and the initial trauma wave is over, it is quite apparent that the after effects will been seen for a long time. The level of poverty that these people live with is beyond explanation and can only be experienced. I continue to be reminded that I am very lucky to live where I do and what I have been given in life. I missed my family very much and of course all of you at the box. It sounds like everything ran smoothly with most of the class hours covered. A special thanks to Jill, Derek and Mike for running thing while I was away. I owe them a ton....Anyway, I look forward to seeing everyone tomorrow. It's great to be back. - Mick