For time: 100 Burpee pull-ups Ideally, the pull-up bar is one foot above your reach. Post time to comments. Compare to here.
Filed under: Uncategorized | 12 Comments »
November 30th, 2011
Posted on November 29, 2011 by thevales
Hang power snatch 3-3-3-3-3 reps Post loads to comments. then… 1 Mile run for time. Post time to comments. Compare to here.
Filed under: Olympic Lifts | Tagged: Hang Power Snatch | 9 Comments »
November 29th, 2011
Posted on November 28, 2011 by thevales
Fearfully and Wonderfully Made Part 4: A Cool Commercial Post thoughts to comments. “Nutts“ For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate Post time to comments. Compare to here.
Filed under: Hero WODs | Tagged: Nutts | 15 Comments »
November 28th, 2011
Posted on November 27, 2011 by thevales
Three rounds, 15-12-and 9 reps, for time of: 135 pound barbell Thrusters 45 pound weighted Pull-ups For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great. Compare to here or here.
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Pastured Turkeys
Posted on November 26, 2011 by andreachristinestein
We were treated to a pastured turkey this Thanksgiving, what a treat it was! Not only was it moist and delicious, it was exciting knowing even Cougar Country inhabitants like their animals pastured! That’s one good lookin bird! Casey’s rub is: 20 tablespoons butter 4 tablespoons molasses 1/4 salt 1/4 pepper 1 lemon (Enough for [...]
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November 26th, 2011
Posted on November 25, 2011 by thevales
Fearfully and Wonderfully Made Part 3: Your Cells If you were to blow up a cell to 1000 million times its size here is what you would see: What we would then see would be an object of unparalleled complexity and adaptive design. On the surface of the cell, we would see millions of openings, [...]
Filed under: Hero WODs | 9 Comments »
November 25th, 2011
Posted on November 24, 2011 by thevales
Just a reminder. We are closed today. See you Saturday morning.
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November 24, 2011
Posted on November 23, 2011 by thevales
Happy Thanksgiving! Ok, the results from the Apple Cup Challenge (great idea Casey!) are in. We don’t want to ruin anyone’s Thanksgiving here so lets all keep our emotions under control, take a deep breath and get in the holiday spirit…all right, that being said lets see how it went. The Huskies had a total [...]
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November 23rd, 2011
Posted on November 22, 2011 by caseydarwinstein
vs. Crossfit Snohomish Pre-Apple Cup Workout! Okay, we’re going to do this workout Apple Cup style. When you come in to do the workout write your name and time under either the WSU or UW columns on the board. At the end of the day we’ll add up all the times for each [...]
Filed under: Uncategorized | 20 Comments »
November 22nd, 2011
Posted on November 21, 2011 by thevales
Pre-WOD Stretching Just a clarification. At the running class this past weekend (which was amazing by the way- Thanks Dr. Jacob and Brian!) Dr. Jacob made reference to static stretching pre-WOD and how he doesn’t recommend it and alluded to the fact that it can predispose you to injury. This is a philosophy carried by [...]
Filed under: Olympic Lifts | Tagged: Snatch Balance | 4 Comments »
