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.
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")
CrossFit: Is It Really For Everyone?
There is a lot of buzz around CrossFit. There are the lovers. There are the haters. Then there are the ones who do not think they could ever do it. I have been asked three times, just this week, “Really? Can anyone do CrossFit or do I need to be in shape to start?” Preconceived notions seem to surround the sport of CrossFit. Those on the outside seem to fall into two camps.They either watch The Games and think that every workout in a box looks like THAT, or they look at the people who walk in and out of a CrossFit box and think they have to look like THAT. Here’s the inside scoop: The Games athletes can only complete workouts like THAT from doing CrossFit, and the people look like THAT by doing CrossFit. You have to do it. The catch is, you have to start somewhere, and very few of us have started CrossFit in the shape we are in now.
Make sure you read the rest of the article HERE.
Rest As Needed.
**Today is the official start of our progression. Based off of your guys' 5 Rep Max last week we have determined where you start. So the coach today will give you guys your #'s for your Back Squats.**
**If you did NOT test your 5RM last week, use this time to do so.**
B. 6 sets for max reps:
:30 Thrusters (115/75)
:30 Ring Dips
A. AMRAP 5
5 Deadlifts (275/185)
Rest 3 Minutes
B. AMRAP 7
6 Front Rack Lunges (135/95)
9 Pull Ups
12 Wall Balls (20/14)
Rest 3 minutes
C. AMRAP 9
6 Push Jerk (135/95)
15 Air Squats
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6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102