6105 192nd St NE #2Arlington, WA 98223
Welcome to Pilchuck CrossFit! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
"Many of you know how important sleep is. You can feel the effects that little sleep can have, like grogginess, lack of energy and poor reasoning abilities. Getting little or poor sleep can also contribute to a higher body composition and can put up a nasty fight with you when trying to lose weight. But do you know why?"
Make sure you read the rest of the article HERE about Sleep and Body Composition.
A. EMOM 5
**Try to make these heavy. But not necessarily a 5RM Deadlift.**
B. 2 sets for times of:
Run 1 Mile OR Row 2K
Rest 5 Minutes
"I hate mobility work. When I get to the gym, I want to lift, not roll around on a bunch of over priced dog toys for 30 minutes. I don’t read books about it or pore over videos of people strapping themselves up with rubber bands. The thought of lying on top of what looks likes a $50 sea anemone is something that just doesn’t interest me."
Check out Mike Gray's article 'Mobility for People Who Hate Mobility.'
A. Every 2 minutes for 8 minutes (5 sets):
Hang Snatch x 2 Reps
**Weight stays the same for all 5 sets.**
B. 3 rds for time:
20 KB Swings (53/35)
10 Front Squats (185/115)
A. 3 working sets of:
Back Squat x 5 Reps
**5# heavier than last week.**
Rest 2-3 minutes between sets.
B. AMRAP 10
6 Cleans (115/75)
12 Toe To Bar
30 Double Unders (2:1)
Happy Saturday everyone. Congrats on making it thru yet another week. Enjoy your weekend, make sure you rest and relax, prep some food for the upcoming week as well. See you all next week!
A. Push Press x 5 Reps
**Establish A Max.**
Rest as Needed.
B. In Teams of 2 Complete as many rounds as possible in 15 minutes:
9 Thrusters (95/65)
12 Pull Ups
**1 Partner works at a time completing a whole round.**
**After 1 partner completes a round, the next partner starts a new round.**
A. Back Squat
**Build to a heavy set of 5.**
B. EMOM 10
6 Hang Cleans (165/110)
25 Double Unders (1:1)
Barbells. Yesterday I was asked about the difference between certain barbells in the gym as I was caught 'spinning' the sleeve before my Snatches. Most of you should know by now that I am passionate about Weightlifting which as a result has made me a big dork about Barbells. There are lots of different types of bars out there, some that are very poor quality that you might see at a commercial facility, and some that are worth more than my life, and are used for a very specific application. Rogue fitness made a video showing and explaining the different types of bars from the knurling, to the steel, to the length and diameter, and to the application of the Barbell. It's definitely worth the few minutes of your morning to educate yourself on the topic, since we use them every day.
And HERE is some motivation for today.
A. Take 15-20 minutes to establish a max of:
1 Halting Clean DL + 1 Hang Clean + 1 Jerk
Rest As Needed between sets.
B. Stop Squat x 3 Reps
"Throughout life, you have formed a sense of identity, found ways to build your self-esteem, and mastered ways to cope with stress in a healthy manner. Now overcoming injury is another tool that you can now add to that list.In life, we are the sum of all our injuries: physical, mental, emotional, everything. How we handle all of them. They add up to . . . us."
Read the rest of the article HERE.
A. Every 90 seconds for a total of 5 sets:
Power Snatch 1.1.1
**Weight stays the same for all 5 sets today.**
**Yes we want heavy, but no 'Weighted Jumping Jacks.'**
B. For Time:
Then 3 rds of:
20 Toe To Bar
10 Burpee Box Jumps (24"/20")
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6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102