CrossFit Lake Tapps

Friday WOD

Group

Skill:  Deadlift 5x3

MetCon:

For Time:

15 Handstand Push-ups

400m Walking Lunge

15 Handstand Push-ups

 

Thursday WOD

Group

Skill:  Clean 5x1

MetCon:

Tabata Sledge

21-15-9 reps of:

Kettlebell Swing

GHD Raise

Kick Start

20-30 minutes cardio effort.

Wednesday WOD

Group

Row 5x2mins on/2mins off

 

Kick Start

21-18-15-12-9-6-3 reps of:

Deadlift

Jumping Pull-up

 

Tuesday WOD

Sorry for the late post, was taken out to dinner for my birthday.  Now, down to business!

Group

Skill:  Snatch 3x2

MetCon:

For Time:

50 Push-ups

50 Sit-ups

30 Push-ups

30 Sit-ups

10 Push-ups

10 Sit-ups

Kick Start

20-30 minutes of cardio effort.

 

Coaching the Power Jerk in Kick Start.
 

Monday WOD

It is that time of year again that I get to celebrate the day of my birth.  It's my Birthday, it's my Birthday!  Go Brady, it's my Birthday!  Thirty-five today.  I realized a few things on Sunday.  I was in Seattle watching my wife and members of KBA Racing run the Seattle Marathon when I felt rather pathetic.  I have always been fortunate to be a fair endurance athlete, but have not committed the time to training lately.  Having to watch others run a race that you should be in is humbling.  I hate it.  I hate the fact that I am barely a contributing member of the team (due in part to many other stellar athletes).  I'm damn good at what I do, but I have found a chink in my armor.  Fitting in adequate training days.  It is much easier to waltz into the garage and bang out whatever funky CrossFit WOD or Olympic lifts are on my mind.  What I need to do is create more time to hit the road, the bike and the pool.  Which brings me to my moral of this story.  Find your chinks.  Work them into your life and face them head-on.  Use the fear of laziness, defeat, and pain to push harder and create chinkless armor.  As one goofy video stated "I am like an elite gymnast is a F'ing suit of armor".  This will be my mantra.

B

Group

MetCon:

"Brady"

35 Thrusters (75lb, 55lb)

35 Muscle-ups

35 Thrusters (75lb, 55lb)

Kick Start

MetCon:

21-15-9 reps of:

Push-press

Box Jump

 

Happy Thanksgiving!

Some of you might be wondering what the hell went wrong with the last 2 postings.  As in "Dude, what gives...handstand push-ups 2 days in a row?"  If you fell for that while following the site, good.  Would I actually request folks at CFLT to do that many back to back HSPUs?  No way.  We all took Tuesday off.  Which brings me to my next point.  If you are following CrossFit Lake Tapps and doing the WODs on your own or with buddies, maybe you should get your ass in here and join up!  That way you can follow our programming exactly and get coached through your crappy form that is limiting your abilities.  I'm not trying to sound rude, just get in here.  It's lots of fun, hard work, and good people.  As for the programming?  I'll be nicer from here on out.

Go have some family time and enjoy eachother's company.  Good luck eating Paleo-Zone, or straight Zone for that matter.  There are so many goodies calling your name.  Be strong.  Eat smart.  Come back refreshed and ready to hammer next week!

B

Wednesday WOD

Group

Skill:  Clean & Jerk 3 x 3

MetCon:

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

Deadlift

HSPU

Kick Start

4 Rounds of:

Kettlebell Swing, 15 reps

Weighted Walking Lunge, 100'

Burpees, 10 reps

Tuesday WOD

Group

Skill:  Snatch Drills with bar

MetCon:

21 HSPU

400 meter run

21 Weighted Pull-ups

15 HSPU

400 meter run

15 Weighted Pull-ups

9 HSPU

400 meter run

9 Weighted Pull-ups

Kick Start

20-30 minutes cardio effort plus front and side plank holds 3x ea position for max time.

Monday WOD

Group

CF Warm-up x 3

Skill:

Muscle-up

MetCon:

20-15-10-5 reps of:

OHS (95lb, 65lb)

Box Jump, 24"

Kick Start

5 Rounds for time of:

SDLHP, 20 reps

HSPU, 5 reps

 

What do you consider yourself at CrossFit Lake Tapps?  We all should consider each other family, partner, competitor, coach, cheerleader, athlete, champion and friend.  We all gather under one roof for the same reason, to get better, faster, stronger and fitter.  We all sweat the same sweat, and bleed the same blood (when our shins hit the bar or blisters tear).  The challenges never end and neither do the achievements.  Weather you are new to CrossFit Lake Tapps, or an "old hand", we all started at the same level and tear through the same WODs.  The CFLT family is growing!  I am proud to be part of a group of people who see the light in the fitness world.  We have an amazing journey ahead of us.  Congratulations to you all, you kick butt!

Wednesday WOD

Group

Skill:

OHS

HSPU

Back Extension

W.O.D.

Deadlift 7x3

MetCon:

3 Rounds for time of:

DB Thruster, 55lbs/40lbs, 12 reps

Clapping Push-ups, 12 reps

Kick Start

21-18-15-12-9-6-3 reps of:

DB Push-press

Sit-up

Squat