Meet Will

Will a.k.a. "Will Power" demonstrating just that in his first exposure to the dreaded 'Thruster'.  Will comes to the gym already in awesome condition with a killer attitude to match.  A great addition to an already great and growing crew.

Warmup/Group Run

Pullup Ladder

Press-Push Press-Push Jerk

BTB Tabata Squats

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Ashley, setting the standard for the day's 'fun'.

Warmup:  Halos, Hindus, Mtn.-climbers, Table-makers, Handstands

Overhead Press:  5 x 5

CFE's "1 Minute Hell":  Rowing Ladder

Row 1min/Rest 1min, Row 1min/Rest 50 sec.  etc. down the ladder rowing 1min while decreasing rest by 10sec. every interval...and then go back up in the same manner keeping intensity(and cheerfullness) at maximum.  

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CFT(Crossfit trainer)/athlete Bennett Smith coaches Wes to increasing levels of AKP(ass-kicking potential).   AKP is, obviously, a highly scientific metric devised by the PM.  Get some!!

Warmup:  Burpees + Ankles-to-bar   3 x 5

12-9-6

Thrusters + Pullups

Rest 3 min.

12-9-6

Sumo Deadlift High-pulls + Dips

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Kent, working towards mastery in the handstand.  

Usually a recovery day but we did Tabata rowing per the CFE prescription.  The four minutes, though brief, still threw a beating as tabata 'anything' always does.  It seemed to actually speed recovery, not hinder it, as the soreness from the previous days efforts was forced out like having an intense, four-minute massage.  Monday?  Bring it...

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Method:   CFE

Mode:    C2

Mayhem:   30sec on/30 off/30 on/25 off/30 on/20 off/30 on/15 off/30 on/10 off/30 on/5 off/30 on   x 3 rounds

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Kent and Bennett enjoying the start of the weekend and the 100 degree heat.  Polly and Bennett will both be attending the Crossfit certification this weekend at Rainier.  Have fun guys!

Warmup:

5 Hindu Pushups + 5 ATB's(ankle-to-bar) x 5

Barbell Complex:    5 x 5 where one rep =

Deadlift-Power Clean-Push Press-Front Squat

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8:00pm:  Bennett and Wes working progressions on the rings.  They worked muscle-ups, front and back levers, skin-the-cats, and The iron cross.  More fun was had on the parallettes practicing handstands, handstand pushups, and planches.  Great work guys, you earned your dinner.

7:00pm  CFE  C2  250m work x 2min. rest x 8

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a.m.  CFE workout  100m sprint x 2min recover x 10

p.m.  Joint mobility work/foam roller

Med-ball throws(Step-overhead and Rotational)

Front Lever on rings practice

Push Press  3 x 5

"Tabata" Posterior-chain emphasis:  20sec. work/10sec rest x 8 of:

--Lunges

--KB Swings

--Rower

--Back Extensions

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Bennett, solo:  5 x 5's Back Squat, Press, Snatch Balance then,

"Grace" 115lbs Squat Clean and Jerk --  5:10!!

later that evening...

Handstand Practice, Slosh Pipe holds

Front Squat  5 x 5

7 Deadlifts x 12 Burpees x 5 rounds

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Recovery/Rest Day

Ashley, Bennett, Wes, and Rob put down the kettlebells and went to see Batman.  Great flick!

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CFE W.O.D. --  500m Row x 6.  2min rest between rounds

Kipping Pullups, Front/Back Levers, Skin-the-cats, and Muscle Up Practice

"Linda-ish"

10,9,8,7,6,5,4,3,2,1 reps per of:

Deadlift

Pushup(Brent did Overhead Press)

Clean

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Feel The Burn

W.O.D. courtesy of B-Mack, CFE.

Row(or run, bike, swim) 2min. x 8.  1:20 work/:40 rest 

Upon completion do max set of jump squats.

One of those workouts that's way harder than it looks on paper.  Burn it up baby!

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