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.
I have been waiting a few days to post something like this, but some time ago in class one of my athletes asked "What am I working?" It took me a few seconds to respond because I really hadn't been asked that question in a llooonnngggg time, but when I got it together I responded with "Everything". Probably not the most intuitive answer I have given, but nonetheless I figured it would work.
It really isn't a secret that here at Pilchuck we are big into practicing the lifts, practicing basic gymnastics and skills, and keeping conditioning simple and sweet. Yes, I know some of us don't care about a Linear Progression, or The Texas Method, or Double Unders, or Snatches, or Toe To Bars, or getting the back foot down in the Jerk. Instead, some of us just want to show up and do some sort of workout that makes our lungs feel like they are going to burst out of our chest. Well my friends, as fun as that sounds, I hate to break it to you, but if that was what CrossFit was all about, it would be just like any other strength and conditioning program that we all quit. If EVERY time we came to the gym and did some sort of miserable conditioning piece, we would never get better at CrossFit. We wouldn't get stronger, we wouldn't be able to do Pull Ups, and we would still hate Snatches.
My point is here people, if we didn't work on things we hated, or weren't very good at, CrossFit would become just another one of those programs that we started and had a ton of success with initially, and then as time went on, all the success faded. It's the nutrition, conditioning, weightlifting and gymnastics that makes a solid complete program.
World-Class Fitness in 100 Words:
■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
■ Regularly learn and play new sports
A. Back Squat x 5 Reps
**Build to a heavy set.**
5# heavier than last week.
Yes, I know this really isn't a 'heavy' set of 5 but it's okay. In a few weeks it is going to be.
B. AMRAP 15
10 DB Snatches (65/45)
15 Wall Balls (20/14)
20 Hand Release Push Ups
Here is a throwback for ya'. Eli holding down the fort at a packed 6PM class with Kane.
If any of you guys are looking for a new breakfast recipe, try 'Pumpkin Waffles.'
As well as check out Spencer Arnold's 3 Quick Recovery Tips.
And check this one out. You may have to watch it a few times to realize what actually happened.
A. Take 10-15 minutes to establish max load of:
1 Halting Clean DL + 1 Hang Clean + 1 Jerk
Rest as needed.
B. 3 working sets of:
Front Squat x 3 Reps
**Up 5# from last week.**
"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)
CLICK HERE TO PURCHASE ON-RAMP OR CROSSFIT CLASSES
6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102