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.
Happy Monday once again to you all! Hope you guys had a nice weekend full of rest and recovery--I highly doubt it considering Seattle teams went 2-0, the Cougs hung in with the Ducks, and it was nice outside. Usually the result here is a very unrelaxing weekend, little to no recovery, and adult beverage consumption. See you all this afternoon for some fun.
Also just a heads up to anyone out there interested in beginning CrossFit, Tuesday October 9th is the first night of our next On Ramp program. There are plenty of spots still available in the beginners course, but spots usually go quick! If you have any questions about the program, or the gym itself, please email
A. Front Squat x 2 Reps
**Establish A Max.**
**If you were a victim of the above scenario, don't expect your finest performance.**
B. AMRAP 12
9 Deadlifts (155/105)
12 Pull Ups
15 Push Ups
200m Med Ball Run (20/14)
Hope you slept well last night cause today we are testing a benchmark! Don't forget your track shoes and headphones also.
A. For Time:
Run OR Row 5K
Happy Friday to all of you out there, lots of fun going on today that you don't want to miss out on.
Most of all of you guys have heard me in some way shape or form talk about the inactivity in our youth (And adults for that matter) and how our society pushes for a stationary lifestyle. Everywhere we go, we sit. We wake up in the morning, sit in our cars as we go to work, or as we go to school. When we arrive at our destination, we sit again. When we get back home, we go to the couch or the recliner, and we sit some more.
Back in my day (Those of you who know my age calm down) I was up before school doing something outside, at school I participated in sports in P.E. or recess and could hardly sit down for 5 minutes. When school was over I came home, and played outside until it was dark. Today kids are the opposite. Kids/teens are more involved with the couch or World of Warcraft then ever, and as a result, I see kids with the same amount of mobility as a sheet of Plywood. I understand if my 45 year old athletes have shoulder issues from the 'Alternating Kipping Lat Pull Downs' they did for 20 years, but our youth should have the mobility of Jello.
So advice to all the youngsters and parents out there, get outside do something! The couch or the chair isn't going anywhere, it will be right there again tomorrow. Instead of bragging to your bros about how you are on level 4,900 in Candy Crush, go outside and play a real game, that takes real effort, and real talent. If not, someday you will eventually wake up complaining of skeletal injuries that were caused by doing 'Jack Shit.'
And to make us all feel real athletic, take a look at this.
A. 2 Front Squats + 2 Jerks
Build up here so long as the Jerks are consistent. This isn't so much 'strength work' as it is practice. Next week me may or may not test a really important lift, so this may or may not be practice for that day.
B. For time:
Push Jerk (135/95)
Wall Ball (20/14)
**30 Double Unders between each round.**
The workout starts and finishes with Push Jerks.
Happy Wednesday everybody! Half way thru the week, keep those legs churnin'!
Before you scroll down and ignore this, I want to just reiterate something that I think some of us are missing as it pertains to some programming. Often times on the board we write "3 Working Sets of:" and some of us are getting mixed up so I would just like to clarify the working sets.
If the whiteboard says 3 working sets of Back Squats x 3 reps, what we mean is take your time building in load to a working weight, and then when you decide what your working weight is, complete 3 sets at that working weight. Once you decide what your working weight is, your load does NOT deviate from it.
If I know I am going to try and do 150 for my working weight, my 20-30 minutes of Back Squatting would look something like this:
Warm Up sets at: 70-100-115-125-135-145. After 5-7 warm up sets, I should be able to figure out my working weight.
Working Sets (For this example it's 3 sets): 150-150-150.
Where most of us are getting mixed up, is we are ignoring the working weight, and just taking as many sets as we feel like, and building to a heavy set of 3. That's called "Freestyling" or "Doing whatever I want". Working sets gives us more volume to increase strength, which is the entire goal of Back Squats. If you guys have any questions on sets/reps/etc please don't hesitate to ask cause we want to make sure everyone is on the same page.
A. 3 working sets of:
Back Squat x 2 Reps
Rest as needed.
**Don't screw this one up, because I can't elaborate on 'working sets' more than I just did.**
**If you are coming to Barbell Club tonight, do your Front Squats.**
100 Double Unders (2:1)
50 Calorie Row
25 Power Snatch (155/105)
15 Muscle Ups (30 Strict Pull Ups)
Nice work today everybody, I believe I counted a total of 12 PR's I saw today on the Clean. Keep up the amazing work everybody!
A. EMOM 20
Odds: 1 Clean + 1 Front Squat
Evens: 5 HSPU
Happy Monday once again! Hope you all slept well over the weekend, and had an opportunity to rest and recover!
And since most of you enjoyed Spencer Arnold's Clean diagnosis that I posted last week, I figured I would share another one of his videos diagnosing the Snatch. As always, expect to practice both the lifts this week, so keep his words in mind. Check it out HERE.
A. 3 rds for time of:
Push Press (95/65)
25 Pull Ups
Congratulations Linz and Tobin for officially tying the knot this afternoon. All of us here at Pilchuck couldn't be happier for you both, and wish you guys nothing but the best!
Happy Saturday to you all, it looks like most of you guys already started this weekend based on who decided to skip this mornings events. Make sure you guys rest and recover, prepare quality foods for the upcoming week. Don't party too hard for the 'Hawks game. See you all next week!
A. AMRAP 17
9 Thrusters (95/65)
12 Lateral Box Jumps (20")
15 Hand Release Push Ups
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6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102