CrossFit Lake Tapps

Wednesday

Happy Rest Day!

Eli working on the Turkish Get Up!

Tuesday WOD

Warm-Up:

PVC/Med Ball CLNs/GHD Sit-Up/Turkish Get Up

"Cindy"

As many rounds in 20 mins of:

5 Pull Ups

10 Push Ups

15 Squats

Gymnastic Skill:  Headstand, press to handstand

Nicole and Coach Glassman showing triple extension during the Med Ball clean.

Courtesy of CFHQ.

Monday WOD

Deadlift 3 x 5

12 - 9 - 6

Box Jump 20"

Clapping Push Ups

Overhead Squat (95, 65)

Sunday WOD

Back Squat 3 x 5

Rest

200 Kettlebell Snatch for time (35lb, 26lb)

A strong core allows you to hold your body in whatever position you need, safely, when you need it most!

Saturday!

Happy Rest Day!

Everyone did an amazing job again on the Friday WOD.  Recover well, and here are a few moments from that WOD...

Brady Hubler of CrossFit Lake Tapps giving it his best, with a 20 lb vest...hey, that rhymes!

CrossFit Lake Tapps - Brady WOD 3-27-09 from Brady Hubler on Vimeo.

Friday WOD

Simple WU

Sh. Press 3 x 5

10-7-4

Sandbag CLN & Jerk

Muscle Ups

Gymnastic Skill

GREAT job today everyone!  PRs across the board, and a freaking difficult 21-15-9!  Remember that everyone, no matter what weight/time is producing maximum effort for them.  We always complete full movements (duh) but are reaching toward and slightly into the realm of form degradation.  Get used to someone always being faster/stronger/better.  This is about yourself and your increased fitness and abilities.

Jennifer block launching through the Power Snatch.

Cari Blair PR front squat x 3.

Lori Palomino PR front squat x 3.

Heidi Hubler PR front squat x 3.

Brady Hubler PR front squat x 3.

Cari and Lori in the WOD...you eye-ballin' me?

Brady Hubler in the WOD as well.

Thursday WOD

Simple Warm Up

Front Squat 5 x 3

Back Squat 1 x 15

21-15-9 Reps rounds of:

KTEs

Power Snatch (115, 75)

"Discipline is the bridge between goals and accomplishment." - Jim Rohn

Wednesday WOD

CrossFit Warm Up x 2

Complete Double Unders x 30 prior to and after the 3 rounds

3 Rounds for time of:

Ring Push Up x 20

Back Extension x 20

Dumbbell Snatch x 10 ea side (35,25)

Sit Up x 20

 

Tuesday

No major WOD today.  Go for a run, long walk, hike, stair climb or some form of exercise.

Monday WOD

All Classes for the next couple weeks will focus on the CrossFit Strength Bias (CFSB).  We will be performing a "slow lift" (x reps by y sets), followed by a rest, and then a short metcon.  Hopefully each day will be a PR on the big lift.  We will try and inch our way up.  If you hit a PR early in your set, you're done.  You will not go further.  A PR is a PR, and we will be valuing the rest needed after that goal.

Deadlift 3 x 5

Deadlift 1 x 20

"Heavy Fran"

10 - 7 - 4

Thrusters

L-Pull Ups