Wednesday & Some Gym Notes

Good Morning.  Half Way Through the week.  A couple of Gym Notes.  We will be closed Friday December the 22nd Through Monday December 25th .  We will see you back in the gym Tuesday December the 26th.  We will be not holding class This Saturday.  We will be meeting in Everett to participate in the charity run.  Here is what we have going on  today.

 

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Wednesday CrossFit
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Warm-up
10 PVC Pass Throughs
10 PVC Over Head Squats
10 Barbell Power Snatches
10 Push Ups
3 X Through
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Weightlifting
Snatch (1 X 1)
Take 20-25 minutes and build to today’s 1RM Snatch
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Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

 

 

Thursday Already

Well week has been flying by.  Just a note no weekend classes I will be taking my level 2 for CrossFit.

CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

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Thursday CrossFit
Warm-up
10 Pass Throughs
Banded Lat Stretch
Banded Hip Stretch
10 Air Squats
Pigeon Stretch
3 X  Through
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Weightlifting
Back Squat (6 X 5)
Rest 3 minutes between sets and use that time to work shoulder mobility
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Metcon (5 Rounds for time)
In teams of three, alternating complete rounds, complete five rounds each for time of:
5 Power Cleans (155/105 lbs)
5 Thrusters (155/105 lbs)
10 Box Jump-Overs (24″/20″)

 

Tuesday & Some Bench Press

Well we made it through Monday and now we get to do some bench press. Do you even lift bro?

CrossFit Orenda In Arlington,WA

Weightlifting
Bench Press (1 X 6)
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Rest 3 minutes between sets above 85% of 1-RM
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
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Metcon (3 Rounds for calories)
Against a 3-minute running clock, perform the following:
Run 400 Meters
Max Calories of Ski Erg or Rower

Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.

Monday Monday Monday

Hope you all had a great weekend.  Here is what we have going on today.  Dig in and have fun.

CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

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Monday CrossFit
Warm-up
10 Pass Throughs
10 Barbell Power Snatches
10 Barbell Over Head Squats
Banded Lat Stretch
Runners Stretch
3 x Through
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Weightlifting
Snatch (1X1)
Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch
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Metcon (Weight)
Every minute, on the minute, for 20 minutes, perform:
3 Snatches
6 Burpees

Score the total amount (in lbs) successfully snatched during the workout. You choose the weight you’d like to use. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.

 

Thursday & A Long Workout

The week seems to be flying by.  We are getting after it this week so make sure to be doing some self maintenance to stay flexy and sexy.  Here is what we have going on today.

Laura Always Down For Some Extra Work.
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

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Thursday CrossFit
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Warm-up
Use some of today’s movements to warm up. Make sure the workout and the scoring system is very clear.  Have Fun!
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Metcon (5 Rounds for reps)
Every 2 minutes, for 40 minutes (5 sets of each):
Station 1 – Deadlift x 4-6 reps @ 21X1
Station 2 – Push-Ups x Max Reps in 60 seconds
Station 3 – Alternating Reverse Lunges with DBs x 20 reps @ 2010
Station 4 – Overhead Press with DBs x 8-10 reps @ 2010

Coach’s Note – Please, please do not review this workout and wonder why there is no “conditioning” portion until you have completed the workout as prescribed, resting only exactly 90 seconds between each movement. Oh yeah, and you also must increase the weight used for a movement if you are able to achieve the high end of the rep range. Cool? Have fun.

 

Wednesday Already?

Well at the half way point.  Week is flying by.  Hope your all feeling well and getting back into the groove of things.  Here is what we have going on today.

 

CrossFit Orenda gym in Arlington, WA

My How Time Flys
CrossFit Orenda
3810 166th Pl. N.E.
Arlington, WA 98223

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CrossFit Wednesday
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Warm-up
Use some of today’s movements to get warmed up.
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Metcon (Time)
For time:
50 Thrusters (20/15 kg barbell)
40 Kettlebell Swings (24/16 kg)
30 Burpees
20 Pull-Ups
10 Man-Makers (55/35 lb DBs)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Thrusters

Tuesday & Some Running

Well yesterday we took it a little easy.  That is not the case today.  Try to dig deep and get it done.  All of you are going to do amazing.  Happy Training.

Sea Side Over The Weekend. CrossFit Orenda
3810 166th Pl. N.E.
Arlington, WA 98223

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Tuesday CrossFit
Warm-up
Use some of today’s movements to warm up today.
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Metcon (No Measure)
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
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Metcon (Time)
Three rounds for time of:
800 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups

Arlington,WA CrossFit Smokey Point CrossFit Kids

Happy Thanksgiving

Well this will be the last post for the holiday.

WE WILL HAVE A 7 AM THURSDAY MORNING.  GET HERE IF YOU CAN!

We will be CLOSED FRIDAY AND SATURDAY!  Look forward to seeing you all back in class Monday!

Image result for thanksgiving pictures

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Monday & A Short Week

Hello everyone.  Hope you all had a good weekend and are looking forward to the holidays.  Here is what we have going on today.

The Crew Getting Down In The Afternoon Class
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

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Monday CrossFit
Warm-up
Banded Lat Stretch
Banded Front Rack Stretch
10  Barbell Cleans
10 Step Ups
10 DB Shoulder Press
3 X Through
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Weightlifting
Clean (1 X 1)
Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean
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Metcon (3 Rounds for time)
Every 5 minutes, for 15 minutes (3 sets) for times of:
30/20 Calories on Ski Erg
9 Power Cleans (185/135 lbs)
(Post times for all three sets – e.g., 1:36/1:44/1:57)

CrossFit Pilchuck Arlington Smokey Point CrossFit Kids

Friday At Last

Well we made it through another week.  The holiday schedule for next week is.  Normal Classes Monday, Tuesday, Wednesday.  We will be closed the rest of the week opening back up on Monday.  Here is what we have going on today.

Evening Class At CrossFit Orenda
3810 166th Pl. N.E. #106 Arlington, WA 98223

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Friday CrossFit
Warm-up
10 Pass Throughs
10 PVC Push Press
10 Air Squats
20 Sit Ups
3 X Through
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Weightlifting
Single Arm Dumbell Press (4 X 10 Reps Each Arm)
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Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell
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Metcon (No Measure)
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm