Week of 3/30 – 4/4


Well the CrossFit Open is officially over. How sad . . . No more waiting until Thursday night to watch the release of the workouts, no more dread walking in the gym Friday wondering what’s in store, no more falling down in pure agony after the 200th wall ball wondering how you’re going to walk home. So much fun we had! Who’s ready for next year? 🙂

But on a serious note a huge congratulations to everybody! We train day in and day out and it’s kind of nice once a year to see exactly how far you’ve come. For those of you who signed up, this will be the week to see exactly where you placed. Be proud. We can use that number for next year to see improvement!

And yes, for all of you on the Whole 30 . . . just a few days left! Wednesday is the day, the 1st of April, the day when all your dreams come true. Alcohol is back on the menu folks, right along side sugar, Beecher’s Mac and Cheese, and whatever creative concoction your mind can formulate. But as a precaution, don’t go crazy! Easy does it at first. A sugar coma is no excuse to miss CrossFit 🙂

We’re back on our regular schedule for classes. We’ve spent a lot of time of squats leading up to the Open, and while we’ll continue to squat (we will always continue to squat) we’re going to embark a new press cycle, designed to strengthen our shoulders. Due to that, we’ll be finding a 1RM strict press this week to have a benchmark.

Lastly, a special shout out to everybody who came to the Whole 30 potluck on Friday. I had a blast seeing everybody out of the gym, some of you in real clothes! The food was excellent and the conversation even better. Hope to do more of that in the future!

Feel free to reach out with any questions.


WOD 3/25/15

5×2 @ 80%


4 Rounds w/ partner:

3 Overhead Squat (65/45)
6 Burpee Over the Bar
9 Pullups
6 Burpee Over the Bar
3 Overhead Squats (65/45)



WOD 3/24/15

Back Squat
6×3 @ 80%


10 min AMRAP
2,4,6,8,10 …

Clean and Jerk (95/65)
Box Jump (24/20)

* At 11 min mark, ME Wall Ball shots *


Week of 3/23 – 3/28


Only one more week to go before the Open is over! Where did the time go? I don’t know about you guys, but I’m a bit bummed. It’s been great these past four weeks watching everybody push themselves a bit more than they thought they could, shoot for that extra rep at the end of the workout. One more left! I’m willing to bet quite a bit of money–maybe even that piece of cake I was planning for desert–that this last workout will include thrusters and burpees. Yikes!

But that leads nicely into the announcement that we’ll be having a potluck Friday (3/27) evening starting at 6:30. I’ve talked a bit about this in class but wanted to let everybody know, officially. The potluck will be held at the UW Laurel Village Student Housing, in the community room. The address is below:

4200 Mary Gates Drive NE
Seattle, WA  98105

Now, this will be a Whole 30 approved potluck, so pull out those cookbooks and please try and stay away from those Costco chocolate chip cookies, because even the strongest person is apt to lose their willpower with even a single whiff of all that sugar. If you can make it, please do! This will be a great way to celebrate the ending of the CrossFit Open, as well as a great chance to meet other people from different classes throughout the day. More details to follow!

Lastly, the Whole 30 ends next Wednesday. Hold strong folks! You’re almost there. I love that line from Willy Wonka when Mrs. Beauregarde is speaking to her daughter, right before their entrance into the chocolate factory. “Eyes on the prize, Violet. Eyes on the prize.” 🙂

As always, feel free to reach out with any questions. We have an exciting week ahead of us!