Archive for December, 2011

Move that barbell

Posted: December 31, 2011 in WODs


3 x max strict pull ups 2 minutes rest between sets then..


4 Rounds for time

12 deadlifts

9 snatches

6 overhead squats

For some of you this was your first time seeing a snatch and/or an overhead squat in a workout and they are not easy. esspecially when you need to do them for repetitions. consistent mechanics are very important! you will hear me harp on that until i die so good job fighting to keep those heals on the ground, keeping and tight back and focusing on position! more weight and faster times will come so long as you perform the workouts with perfect form now. good job everyone! see you tomorrow 10 and 11am!



Hard work!

Posted: December 30, 2011 in WODs

200 Meter run

12 Hand release push ups

12 Overhead walking lunges

400 Meter run

15 Hand release push ups

15 Overhead walking lunges

800 Meter run

18 hand release push ups

18 Overhead walking lunges

Todays was all about pushing through to the finish. this was a type of workout that looked long, but was totally doable since we have seen all these movements before. it was hard work to keep pushing but everyone did a great job at doing just that. definately stretch, drink lots of water and think about icing anything sore. this will aid in the recovery. see you all tomorrow!


50/50… dont let go

Posted: December 29, 2011 in Uncategorized

Back Squats 3X3 (@ 75% of 1rm)

50kb swings (53/35)

50 sdhp (53/35)

Today our strength portion was 3X3 back squats. We are excited to see everyones squat form improving as well as increase in strength. We also had a workouts where its short and the goal is to hang on to your kettlebell as long as you can (while keeping form and technique in mind). Many people pushed their boundaries and got more kettlebell swings in (unbrokem) than they have on previous workouts.

Awesome Job today Tulalip Bay CrossFit Family!!!!

PS Was awesome today to watch Andy Baker do this whole workout unbroken, awesome job Andy!

-Roselle & Apollo

Learn something new everyday!

Posted: December 28, 2011 in WODs
Tags: , ,


5 pistols

15 pull ups

25 box jumps (games standard)

50 wallballs

100 double unders

Today was a fun one where i got to introduce you all to your first encounter with the pistol movement. this movement is by no means easy. it requires a ton of balance, coordination, agility, and strength! just to do one lousy squat! on one leg ;)…. Great job getting through this WOD today and not slowing down at all. I know double unders are a tough movement but become fun when you learn them (and you will), but all considering there were good times put up on the board today….


“tabata”.. say what?

Posted: December 27, 2011 in Uncategorized

“Tabata” style workout

-hollow rocks

-back extensions


-kb swings

Today we all learned what a “Tabata” style workout was…. and after our Holiday Indulgences?!?! I think there was a big realization of how what we put into our body affects our performance in the gym (not to mention health). Which makes for the perfect opportunity to talk nutrition. We really recommend eating “Paleo” which is basically what the Tulalip peoples ate before colonization. What foods are those? Basic way to say it is eat “Meat & Veggies, nuts and seeds, some fruit, little starch” REAL food from the earth, to cut out processed junk….. it will make you feel great as well as aid in recovery.

Some awesome sites are….


Awesome job today and thank you all for letting us take part in your lives!!!

Roselle & Apollo

Holiday schedule update

Posted: December 25, 2011 in Uncategorized

**we will not be having our regular 530am class on Monday the 26th. All classes after will be on schedule, 12pm, 4pm and 5pm


Pre-Holiday CLEANing & “FRAN”

Posted: December 24, 2011 in WODs


Max Power Clean



Today was an AWESOME day at Tulalip Bay CrossFit!!! We lifted heavy and had our first meeting with the infamous “Fran” WOD. Such a tough fun workout, everyone did so awesome & we had a good time coaching you guys!!! You all are improving, getting stronger and more confident, it is great to witness!

*** We will be open tomorrow (Christmas Eve) at 10am & 11am.