CrossFit Lake Tapps

Wednesday

Happy Rest Day!

Tuesday WOD

Run 800 mtrscr

Warm-up to include:  shoulder dislocates, sit ups, push ups, OHS with PVC, Muscle Snatch with bar

Dead Lift 5 x 20

Pic courtesy of CFHQ

Class Canceled

Unfortunately due to a work injury, I will have to cancel the last two classes this month.

Check the calendar for the Jan/Feb schedule and email what classes you want.  We will start up as usual in Jan so be prepared!

B

Monday WOD

We should have a full AM class!  Thus we will kick it with a nice MetCon.

5 Rounds for time of:

Wall Ball x 30

One-arm Dumbell Snatch x 15 reps ea.

Pull Ups x 15

Run 400 mtrs

Friday WOD

After warm up, complete the following with 75% of 1RM.

Snatch 3 attempts at heavy singles

Clean Pulls 3 x 5

OHS 5 x 5

Ab work of choice

Here is my buddy Jeff Vale of CrossFit Snohomish

completing a few nice snatches.  watch here!

Merry Christmas!

There is so much to think about today.  Give love to your family and neighbors.  Thank you all for helping this new affiliate grow.

Wednesday WOD

Sorry for the late post!

Using 75% of 1RM for each:

Clean & Jerk 3 x 5

Heaving Snatch Balance 3 x 5

Back Squat 5 x 5

KTEs 3 x 8

Samson Stretch 2 x 15 sec per side

Monday WOD

My Mod. "Filthy Fifty"

For Time:

50 Box Jumps

50 Jumping Pull Ups

50 KBS, 1 Pood

50 Walking lunge with 3/4 Pood KB in each hand

50 KTE

50 HSPU

50 Back Extensions

50 Wall Ball

50 Hang Power Snatch, 30kg

Thursday WOD

Complete as many rounds in 20 mins as possible:

Run 400 mtrs

15 L-Pull Ups

15 Hip Extensions

If you cannot complete an L-Pull Up, replace with Dead-Hangs and Hanging Leg Raises.

Thanks again for the new wall art!

USA Weightlifting Club Coach Cert

This past weekend was spent at the Thrush Sports Performance Center taking the USA Weightlifting Club Coach course.  It was great to learn some new tricks, and pump up my attitude again about Olympic Weightlifting!  A huge thanks to John Thrush, Al Reed and TK!  By the way, there was a nice showing of CrossFiters.  It's nice to see the emphasis in Oly lifts.  If you are a local in the area and want to check out a great facility, look up John Thrush.

Brady, Laurie Bowler of Rainier CrossFit , and Rob McBee of CrossFit Camas (Rob and I attended the same CF Level 1 cert!)