Workout of the Day
October 30, 2014 at 9:02 pm
EMOTM x 7 minutes
7 Hang squat cleans + 1 jerk
6 Hang squat cleans + 2 jerks
5 Hang squat cleans + 3 jerks
4 Hang squat cleans + 4 jerks
3 Hang squat cleans + 5 jerks
2 Hang squat cleans + 6 jerks
1 Hang squat cleans + 7 jerks
Men’s weight = 135#, women’s weight = 95#
CrossFit Football Total
3 attempts at a 1RM in:
Post loads to comments.
“Hoagie” having a good time with the front rack kettlebell walks.
Need Some Inspiration To Train?
Lacking the motivation to push yourself? Check out this video of Luke Erickson and I think you’ll find yourself motivated to get back into the gym and hit it hard. Need more motivation? Check out this post from Spot Me Girl: They Decided to Not Make Excuses. What Happened Next is Unbelievable
October 29, 2014 at 8:30 pm
1 Power snatch + 1 Hang power snatch + 1 Hang squat snatch + 1 Overhead squat
Post loads to comments.
Nicole has committed to being a regular 5am’er.
Muscles for Marysville Update
On Monday we told you that CrossFit Marysville will be hosting the Muscles for Marysville fundraiser this Saturday. They are still hosting this event and we still encourage you all to go head up there to support their event. Having said that, we know that many of you want to participate but just can’t make it there, so, why don’t we bring the event to you. So, that’s what we’re going to do. Saturday’s programming for the 8am and 9am classes will be the Muscles for Marysville workout.
Check out this message from CrossFit Marysville for more information on the workouts:
We have created 2 separate workouts for Saturday’s event. 1 workout will be for the general public, and will be open to any people wanting to perform the workout at CFM the day of the event.
Workout 2 is going to be a tribute workout to the victims of the MPHS shooting, and will be the workout that we would like affiliates to do if they aren’t able to make it to CFM the day of M4M. It will also be the feature workout for the CrossFit Games Athletes we have coming up for the day.
8 minute AMRAP:
KB swing (53/35), Goblet squats, burpees
6 rounds for time:
10 Front Squats (225/155)
24 KB swing (70/53)
14 burpee box jump overs (24/20)
Why 6, 10, 24, & 14?
6- the number of victims from the shooting
10-24-14 the day of the shooting
If you would like to make a donation click here: Muscles for Marysville
October 28, 2014 at 7:42 pm
15 min AMRAP
4 Turkish get-ups (53#/35#)
8 Front squats, from the floor (225#/155#)
Post loads and number of rounds completed to comments.
Preicy gets ready to bounce out of the hole.
Constantly Varied Kitchen: Deep-Dish Breakfast Pizza
I have had this recipe on my mind since I was in Korea a week and a half ago. The gym that we were teaching the Level 1 Seminar at had a video loop that was running to advertise CrossFit and part of the loop was this recipe video. It looks delicious and it looks simple, two things that are important for any recipe to become a staple in our household.
October 27, 2014 at 8:30 pm
50 Overhead squats (44#/33#)
Post time to comments.
Congrats to Matt Cordell for completing the Marine Corps Marathon on Sunday and is now recovering in Peru.
Struggling With Pull-ups?
The pull-up is a staple in the CrossFit arsenal. Coach Greg Glassman tells a story of training the U.S. Ski Team one summer. One of the first things he noticed was that they were pretty bad at pull-ups. So, their summer training involved a lot of pull-ups, which seems a bit counter intuitive for a group of folks who do no pulling in their sport. Turns out, their next season was one of their best ever. Is it 100% due to improving their pull-ups? I don’t know, but a simple fact remains that they were better at pull-ups at the end of the summer and they skied better that winter.
Are you struggling to master this seemingly simple yet elusive bodyweight exercise? The blog, Eat to Perform posted an article titled 7 Reasons Why You’re Struggling With Pull-ups! It’s a pretty good list and I particularly think that reasons 2, 3, 6 & 7 are especially true for most.
October 26, 2014 at 8:30 pm
3 Rounds, each for time
25 Kettlebell swings (53#/35#)
Rest 8 minutes between rounds. Post times to comments.
Muscles For Marysville
This Saturday, November 1st, CrossFit Marysville will be hosting a benefit workout to raise money for the victims of the Marysville-Pilchuck High School shooting. This tragedy struck very close to home for the CrossFit Marysville community. If you are available, we strongly encourage you to go and support our friends at CrossFit Marysville.