Archive for June, 2012

Pull up pr’s all around!

Posted: June 29, 2012 in WODs

10 minutes to practice pull ups

12 minute amrap
5 pull ups
10 hrpu with feet on plate
10 hang snatch 75/55

Was a busy day in tulalip bay today…. Whoa, that was a lot of rhyming in one sentence… Anyways, badass day in the box I had the pleasure watching many of your pr today on either a smaller band or completely off the band knock out your first kipping pull up! Won’t be long til I got all of ya off of those bands! Soon guys can wait and then next month I will focus on another skill to develop. Great job today to the elements as well great ready to welcome some athletes into the gym these guys mean business 😉


Burpee over the box jumps are back

Posted: June 28, 2012 in WODs

10 rounds for time
5 hspu
10 burpee over the box jumps
15 air squats
Rest one minute

Interval work today guys. Work as hard as possible for the entire round as I’ve given you built in rest to each round. Goal today was to just keep moving and I’d say y’all did just that!

Lately and from now on we have been focusing on mobility and already it has help many of our members improve their squats and help relieve some nagging injuries they have had. So I want to continue to encourage everyone to start getting real friendly with the foam rollers and lacrosse balls, they are life savers. If you know of a problem area or something that’s bothering you during a movement come see us and we will help ya mobilize it.



A little bit of everything

Posted: June 27, 2012 in WODs

Max effort 3 rep push press

4 rounds
10 push press
10 sit ups
10 burpees
100m run

Go big, go fast, then go home! Keys to this wod is to be efficient. Be efficient in your push press, whip the sit ups, efficient again through burpees and the run hard while relaxing. If your able to do this you will be able to move through the whole workout at one steady fast pace.

Keys to executing the push press;
1) weight stays on the heels and you drive off of the heels
2) create the shelve with your shoulders, the weight should not be resting on your collar bone and especially not on your chest. This allows the power to be transferred into the bar properly.
3) take a deep breath, pull the last down and back and create the weight lifters belt
4) dip and drive with an upright torso and as if you had a pole up your back only allowing you to go straight up and down, DO NOT LEAN FORWARD! Keep the bar high and shrug like hell
5) finally after you drove those hips like a monster and shrugged that bar like the hulk in gold gym in front of a mirror (lol) pass the bar of to the extremities and finish the press overhead without re dipping the knees an head through the window at the top.

Now go lift big


The shake up

Posted: June 27, 2012 in WODs


Fromt squat 135/95


Short duration, high output! Gotta love it, I know I do. Working two different systems to where your almost tapping into reserves for, the first set then jump on to the bar with fresh arms giving your legs just enough rest to pick the bar right back up and start squatting! Hold your breath and hold on nice work guys


Thrusters and run(ssss)

Posted: June 25, 2012 in WODs

In teams of two complete
100 thrusters
200m run

In teams of two together you must complete 100 thrusters. One partner works through the thrusters while the other runs, then switch!

Sorry for the late post this weekend guys been a crazy busy weekend. Just got done with an oly seminar learned a few new things to bring back to ya next time we hit some oly lifts. Can’t wait see ya tomorrow.


Max effort snatch

Posted: June 23, 2012 in WODs

Max effort snatch

Work your way up through the weights to find your outright one rep max snatch! We spent a great deal today on form, positioning and straight up how to get junk yard dog…. This in the long run will improve a lot of aspects of crossfit for you. It will improve your efforts in the snatch of course but also when the load is lighter and is in a wod you will be much more efficient with your movements and expend less energy completing the same movement that might have slowed you down before. Great work today guys don’t worry if you don’t feel 100% with the snatch yet the only guys that do will be competing in the Olympics here soon 😉 keep it up it takes lots of practice.


20 min amrap

Posted: June 21, 2012 in WODs

20 minute amrap
10 wallballs
15 kettle bell swings
10 box jumps

It’s that easy guys! Just keep moving your body on these easy movements for a short 20 minutes! Sike! Today (and usually all amraps) was tough, to keep moving, to pick up the wallball, to keep swinging that kettle bell and to move straight to that box and jump straight up! These are simple movements tho guys and we need to continue to hold ourselves to the standards of these movements. I’ve notice a great deal of improvement in some, but we need to continue to strive to do the common uncommonly well! When you hit this you will be in the top level of crossfit athletes. This is what makes you good and you don’t need to be named rich froning to do this. You can all do this! Keep plugging away and keep practicing.