February 5 2012

Zach went to Belleview and was 12th among 58 competitors in the open division. He snatched a PR 175 but the judge said he pushed it at the top. Some pretty strict judging apparently. Kudos to Zach for representing us so well. He was 6th going into the final and had to do some crazy stuff like chest slapping pushups. I would need a dentist.

January 31 2012

Row Hard/EZ 10:00 for distance

Rich 5210
Alex 4747
Eugene 4739
Lance 4674
Scott 4480
Jeff 4446
Zane 4394
Tiffany 4249
Sarah 4080
Bryce 4053
Staceu 3787

January 29 2012

5 Power Cleans
10 Pullups
15 Box Jumps
3 Rounds

Michelle 12:44 85

January 21 2012

Sunday Grinder Ironman mod with different objects to lunge with and double unders instead of the run

Zach 30:08
Steve 40:28

January 18 2012

Though Sarah and I did Workout A, mostly we rowed. I went 41,000 but I think Sarah did 45,000. I was just under and she was just over 26 miles of rowing for the day. That seems to put it into perspective. We are both now around 350,000 meters for the month which is around 218 miles. She is a nightmare to try and keep up with.

January 17 2012

We’ve all had some Evil in the past by itself or as Got Air, or an Evil Helen for example, but this time it was an Evil Row with a 250 row before each round of Evil. Killer.

January 17 2012

Workout A today followed by Turn and Burn and then 5 × 500 with the time descending.

January 15 2012

MU
DL 250
Push Press 115
5, 4, 3, 2, 1
End with 2,500 Row
Damien 21:21

January 11 2012

30 Muscle Ups for Time

Zach 11:34

January 9 2012

Death by PT Jason 57:43

3 MU
6 DL 225
12 Ball Slams
250 Row
4 Rounds for Time
Damien 21:19

5, 4, 3, 2, 1 DL 315
5, 4, 3, 2, 1 BJ 46”
Zach 4:48

Next day 235 Squat Clean PR

15 Chest to Bar Pullups
10 Thrusters (95)
5 HSPU
AMRAP 10 min
Zach 159

January 3 2012

I rowed 10,000 this morning and then came in early to get in a bit more rowing in order to get a comfortable, insurmountable lead over the row champ, Sarah. She surmounted it and got way out in front and then Rich and Tiff rowed 10,000 after the workout…but I don’t know what they got to. I didn’t want to know but it was more than me. Sarah has to be stopped.

January 2 2012

Today was workout A which is squat, bench and deadlift. After that we descended from 1000 to 100 alternating hard and EZ and then we rowed a bit more…especially Sarah. She is in the lead with 24,000 meters already. It was just yesterday that we had that midnight row but since that row Rich and I spent 24 hours up on the mountain hunting that guy that shot the Ranger at Mt. Rainier. Seems like it should be the 3rd.

January 2 2012

Rowing

At midnight Rich, Tiffany and Steve joined me in the gym to begin our rowing adventure. Steve and I, sensibly, rowed 5,000 meters but Rich rowed 10,000 and Tiff rowed a but more so Rich rowed a bit more…he could not let her get ahead.

But then came Sarah.

December 28 2011

Sammie did it again and mopped the floor with us. New guy Damien hung well with the group. He has done CrossFit before but this was his first workout here. Before the workout Sammie was running around doing pullups and just being all crazy. I told her to not wear herself out before the workout. She beat us all in the workout and then after she put all her weights away she asked, “Can I go wear myself out now?” I can’t seem to make her tired.

December 19 2011

KB Clean and Jerk AMRAP in 3 min

Rich 65 52
Tiffany 59 26
Chris 50 44
Eugene 50 44
Sarah 49 26
Lance 49 44
Michelle 35 26
Jason 34 52

December 15 2011

Nasty Girls with 14 pullups for MU

Michelle 16:54 65

September 6 2011

Snatch/Clean and Jerk

Corey
Eugene

August 28 2011

Ball Slams/Box Jumps 21-15-9

Michelle B. 8:32

July 29 2011

Menion
400 Meter run
29 Back Squats (203 reps) 50 lbs
7 rounds for time

Michelle B. 27:09

July 14 2011

Snatch/Clean and Jerk

Jake 160/205
Corey 145/185
Michelle B. 70/95.
Sammie 25/37

July 12 2011

Back Squats 4 × 2, 3 × 2 and 4 × 2.

Jim 225 – 365
Dave 225 – 345
Rich 205 – 275
Corey 165 – 275
Eugene 165 – 250
Lance 115 – 155
Sarah 75 – 120

July 11 2011

Time to Play
10 Clean and Jerk 25
100 rope jumps
10 box jumps (22” red box)
10 KB swings 9
250 Row

Sammie 10:45

May 31 2011

Clean and Jerk 3 × 5, 4 × 3, 5 × 2

Dave 255
Mike 210
Jake 185
Rich 185
Eugene 155
Jennifer 100

May 30 2011

50 Double Unders
1 Rope Climb
Max Ring Pushups
AMRAP in 15 Minutes

Dave 435
Eug 306
Sarah 179
Steve 144

May 23 2011

Main site WOD
35 Double Unders
1 BB Snatch (75)
Danielle 15:00

May 18 2011

Michael

Sarah 34:49

May 16 2011

10 BS 135
15 Sit ups 45 lbs
20 Cal Rowing
3 Rounds for Time

Jan 9:46 then 35 K2E

May 11 2011

Main Site WOD
5 OHS (85)
10 Toes to Bar
15 Squat Clean 2 × 25 DB
20 Double Unders
3 rounds for time

25:00

May 11 2011

Corey
Stuart
Dave
Mike
Jules
Danielle
Scott
Bryce
Jerome
Rich

May 9 2011

Griff Run 800, run 400 backwards x 2

Sarah 10:31

May 3 2011

Marysville WOD
5-10-15-10-5
Reps of Swings, Pullups, Deadlift

Daniele 9:05 44/1356
Sarah 10:50 35/135
Jules 13:20 52/225

May 2 2011

15 Ring Rows
15 Bench Press
15 Back Squat
5 rounds for time
Danielle 28:39 95/115

April 30 2011

Power Clean
Single KB Push Press
3 × 5, 4 × 3, 5 × 2

Dave
Mike
Eug
Jake
Jeff
Jerome
Scott
Bryce

April 26 2011

Max DL

Danielle 290 (Yowza)

April 25 2011

Tabata AS PP SU Pullups Push Ups

Sarah 19 9 13 6 12 = 59
Danielle 15 15 11 4 8 = 53
Ferngully 16 7 11 4 7 = 45

April 25 2011

AMRAP 10 min
10 Swings (52)
10 Ball Slams (30)
then
Tabata Air Squats
Tabata Push Press empty bar

Corey 243+12+20 = 275
Ferngully 237+16+7 = 260
Danielle 224+15+13 = 254
Sarah 212+19+9 = 240
Eugene 207+14+14 = 235
Steve 201+12+18 = 231
Lance 191+17+21 = 229
Joey 191+22+15 = 228
Stuart 200+12+16 = 228
Dave 186+15+16 = 217
Mike 185+17+8 = 210
Scott 180+11+8 = 199
Jan 167+13+15 = 195
Michelle H. 148+12+8 = 168
Bryce 140+14+5 = 159
Jake 120+11+14 = 145
Jerome 120+10+11=141

April 25 2011

Row 1000 meters

Dave 3:20.4
Stuart 3:22.2
Mike 3:22.6
Corey 3:35.3
Jules 3:35.6
Jeff 3:36.4
Jake 3:43.5
Eugene 3:47.6
Jan 3:49.9
Lance 3:50.6
Steve 3:53.3
Scott 4:02.2
Ferngully 4:04.3
Danielle 4:05.4
Jerome 4:06.5
Bryce 4:22.2
Michelle H. 4:30.2
Sarah 4:52.4
Jennifer M. 4:56.5
Joey 5:01.4
Susan 5:01.5
Emily F. 5:55.4

April 22 2011

Row 2,000

Sarah 10:39

April 21 2011

10, 9, 8…1 reps of
Clean and Jerk with 5 lb weight ads each set
Plus one 15 foot rope climb after each set of lifts

Mike 16:48 95 – 170
Dave 17:00 95 – 185
Danielle
Eugene 24:20 85 – 135
Lance 45:00 85 – 130
Jerome

April 21 2011

Sarah

10 minutes of the Bunny

April 18 2011

AMRAP Snatch, Double Unders, 45 lb BB Thrusters, Row 3 min

Corey 310
Jeff 304
Dave 288
Eugene 263
Jules 255
Lance 251
Stuart 246
Steve 199
Emily L. 197
Jen M. 182
Cherie 178
Sarah 169
Joey 162

April 18 2011

Tire Flip and Jump through AMRAP 3 min

Dave 33
Jules 33
Jeff 31
Lance 27
Stuart 27
Corey 26
Eugene 26
Steve 23
Cherie 20
Sarah 19
Jen M. 18
Joey 17
Emily L. 15

April 16 2011

60 Bar Facing Burpees
30 OHS 90 lbs
10 muscle ups

Ferngully 86
Danielle 78

April 14 2011

400m walking lunges

Dave 14:10
Danielle 16:11
Jeff 16:40
Stuart 19:54

April 13 2011

60 Bar Facing Burpees
30 OHS (90 lbs)
10 Muscle Ups
AMRAP in 10 minutes

Danielle 71

April 12 2011

Max effort 500 Meter Row

AMRAP in 15 minutes
25 Double Unders
10 KB Push Press 5/5
10 Hang Power Clean (55%)
5 Ring Dips

Jeff 1:34.7 430 115/44
Eugene 1:45.4 400 95/44
Jennifer B. 2:06.4 295 60/26
Stuart 1:25.4 247 115/52
Emily L. 2:08.6 242 55/26
Jim 1:34.5 217 95/44
Katie 2:01.6 208 65/26
Michelle H. 2:12.3 197 65/26

April 11 2011

AMRAP IN 15 Minutes

25 Double Unders
Max effort 500 row

10 KB Push Press 5/5 (44)
10 Hang Power Cleans 55%
5 Ring Dips

Danielle 1:53.0 437 36/65 blue band for dips
Dave 385 44/115
Corey 385 44/115
Jules 1:41.1 380 44/95
Lance 1:47.4 366 44/95
Ferngully 1:59.0 361
Joey 2:26.0 300 18/45
Jennifer M. 295
Steve 1:52.0 264 44/115
Sarah 2:12.0 250 26/55

April 11 2011

JT

Michelle B. 11:22 2 abmats for HSPU

April 10 2011

Run 1600 8:30
rest 3 min
Run 1200 5:30
rest 2 min
Run 800 3:49
rest 1 min
Run 400 1:47

Danielle

April 10 2011

JT
HSPU
Ring Dips
Push Ups
Danielle 10:20
1st round head to 2 ab mats
2nd and 3rd rounds Pike HSPU
Band on ring dips
Knee pushups

April 7 2011

Got Grip

Jake 10:28 95/225

April 6 2011

AMRAP
5 pullups
10 snatches
10 ball slams
10 minutes

Michelle B. 136

April 6 2011

Michael
800 m row
50 situps
50 back extensions
3 rounds for time

Danielle 25:01
Sarah 31:16 (1000 meter rows)

April 4 2011

Main Site WOD

400 meter Run
5 Back Squats

Danielle 14:08 135
Ferngully 12:20 115

March 31 2011

9 Deadlifts
12 Pushups
15 Box Jumps
AMRAP in 15 minutes

Danielle 381 100 20
Fergully 361 100 20
Jeff 300 155 24 (back went on last set, skipped DL and did 12 pushups)
Eug 288 145 20
Dave 248 155 24
Michelle H. 216 100 12
Cherie 216 100 12

March 28 2011

CF Main Wod
75 AS 50 PU 25 Ring dips
50 AS 35 PU 20 Ring dips
25 AS 20 PU 10 Ring dips

Sarah 13:07
Lance 13:46
Danielle 16:10
Emily P. 16:19

March 28 2011

DL 225/185
OHS 135/95
21-15-9

Danielle 11:48 185/65
Alex 17:15 225/95

March 22 2011

70 Burpees
60 Situps
50 KB Swings
40 Pullups
30 HSPU

Danielle 21:33

March 21 2011

95 lb Front Squat 10, 9, 8…1
15 foot rope climb in between each round of FS

Danielle 16:52

March 21 2011

Decimation

Sarah 46:35
Lance 47:17

March 15 2011

Max KB PP in 3 min

Cherie 82 (26)
Jen M. 58 (26)
Michelle 43 (36)

March 14 2011

Max KB Push Press in 3 min

Jeff 133 44
Danielle 85 36
Jan 80 44
Katie 65 18
Jules 6o 44
Emily P 56 26
Beth 54 26

March 13 2011

10 Wall Ball
10 Pullups
7 rounds

Jeff 7:28
Emily P. 8:01
Danielle 8:15
Steve 9:16

March 12 2011

1 mile run
100 Situps
100 Back Extensioins
1 mile run

Saran 24:56
Danielle 27;50
Lance 28:50

March 10 2011

1 pullup on min one, 2 on min 2 until failure

Eugene 13
Lance 12
Sarah 11 + 7
Danielle 11 + 7

March 10 2011

AMRAP in 12 minutes
3 Bench Press 95
5 Back Squat 135
8 rounds + 3 benchs

March 6 2011

30 BJ
30 WB
30 Situps
4 Rounds
Emily P. 17:17 24” box/12 lb wall ball

March 2 2011

Jackies Revenge

Lance
9:34, 10:11, 10:05 – 29:50

March 1 2011

Tire flip and jump through, max in 3 minutes

Alex 36
Zach 35
Jules 32
Jeff 31
Emily P. 27
Steve 25
Sarah 20
Jen M. 19
Joey 14

February 24 2011

KB Push Press max in 3 min with 44

Zach 145
Eugene 129
Alex 94

February 16 2011

Eva
800 m Run/Sub 100 DU
30 KB Swings 52/36
30 Pullups

Danielle 51:56
First 2 rnds All DU
Last 3 rnds 200 singles
Last 4 rnds pullups with band

February 16 2011

Catch Annie

Jenn. B. 21:30 145/75/55
Jamie 21:30
Joey 28:10 85/40/30
Emily P. 29:19 145/90/50
Steve 30:26 305/155/75
Zach 32:56 305/155/95
Alex 36:19
Travis 39:00 155/75/65
Jules 44:15 255/135/85

February 16 2011

Ray 34:41

500 row
10 Rage ball
20 Air Squats
20 Box Jumps
15 KB Swings
10 Push ups

February 12 2011

Whittman (Hero workout)

15 KB Swings 36/52
15 Power Cleans 65/95
15 Box Jumps 20”/24”
7 Rounds for Time

Danielle 23:28

February 7 2011

3 Minute Double Unders

Eugene 132
Danielle 87
Julian 53
Marotha 52
Zach 41
Jim 36
Jen M. 34
Jenn B. 15
Sarah 12

February 6 2011

Super Bowl
7 DL
14 Pistols
21 Double Unders
7 Rounds for time

DL 315 on main site
Zach did 255 and finished in 20:36

February 6 2011

100 Burpee Pullups
Danielle 19:06

Nasty Girls
Zach 13:05

February 2 2011

15 Wall Ball
15 Hang Squat Snatch
15 Abmat Situps
4 rounds for time
Danielle 13:00 15/15

February 1 2011

Main site WOD

15 Thrusters (75)
15 Weighted Pullups 1/2 with 5 lbs
21 Thrusters (45)
21 Weighted Pullups 1/4 with 5 lbs
36 Thrusters (35)
36 Weighted Pullups 5 reps with 5 lbs

Danielle
Zach 7:24

Zach’s weights were Thrusters 135/95/65 Pullups 35/20/0

February 1 2011

Max KB Snatch I 3 minutes

Zach 84
Cherie 80
Alex 80
Joey 80 (17)
Eug 79
Jim 76
Erin 75 (18)
Casey 73
Steve 70
Marotha 70
Michelle 70 (26)
Sarah 70 (26)
Jenn B 68 (30)

Kyle 61

January 30 2011

Main Site WOD

20 Back Squats 145
40 Toes to Bar
60 KB Swings (36)

Danielle 10:47

January 30 2011

CF Main WOD

50 Box Jumps 20”
5 Rope ascents (did 3)
50 KB Swings (36)
50 Situps
50 Hang Powr Snatch (50)
800 meter Run
50 Back Extensions

Danielle 19:38

January 26 2011

Catch the Big Dripper

Jim 1:00:38

Catch – DL 310/135/95
Big Drip – 265/85/85/44

January 26 2011

Danielle’s Couplet

15 Double Unders
10 24” Box Jumps
Max Rounds in 10 Minutes
8 rounds + 13 DU

January 24 2011

Tabata Squats
Casey 17 18 19 18 10 10 13 12

January 13 2011

20 GHD situps
5 push jerks 85

Danielle 8:28

January 7 2011

Jennifer M.
Cherie
Erin
Eugene
Susan
Tami
Ashlea
Alex
Steve

January 5 2011

Herb – Row 300, 200, 100 and PP 75 30, 20, 10

December 23 2010

Titus 1500 m row 6:53

December 20 2010

Squat/DL with 50 rope jumps between sets 3 × 10, 3 × 8, 3 × 6, 3 × 1
Squat 205, DL 215 plus 40 lbs of chain weight

December 15 2010

Deadlift 8-6-4 3 × 2, 3 × 1

Jim 455
Nick 335
Lance 333
Eugene 315
Titus 305
Michelle 165
Jenn B. 145
Sarah 145
Erin 100

December 13 2010

Row 500, 400, 300, 200, 100 with 3 min rest between each row
Rob 1:39.5, 1:19.4, 58.9, 37.3, 17.4
Jim 1:40.3 1:21.2, 59.2, 41.3, 17.2
Nick 1:44.3, 1:22.9, 59.2, 37.4, 18.2
Alex 145.5, 1:26.3, 1:06.4, 41.7, 19.9
Eugene 1:49.4, 1:26.3, 1:03.0, 40.1, 19.3
Titus 1:45.2, 1:29.9, 1:05.9, 42.1, 20.5
Danielle 1:59.0, 1:38.0, 1:07.7, 46.6, 22.2
Michelle H. 2:03.9, 1:43.2, 1:17.9, 47.0, 27.8
Erin 2:19.2, 1:51.2, 1:22.1, 52.3, 25.0

December 6 2010

Heavy Squats Steve 335

300 m row Alex 54.9

December 5 2010

300 meter row

Steve 0:56
Anthony 1:01
Joey 1:30

December 2 2010

Back Squat
8-6-4- 3 × 2, 3 × 1

Jim 325
Zach 305
Eugene 235
Nick 210
Danielle 135

November 10 2010

25 KB Swings (52) 10 Pullups 25 Linges w/ 20 lb DB in each hand 3x
Jan 8:10

November 5 2010

Baseline-Super Squats-Baseline

Anthony 5:15 185 4:50
Sarah 5:25 65 4:45
Lance 4:40 135 4:28
Jenn B 5:08 85 4:45
Zach 3:41 155 4:45
Eugene 4:36 135 4:37
Glen 4:25 135 5:08
Dennis 6:12 135 9:47
Marotha 8:42 135 10:54
Steve 5:03 155 4:39
Cole 8:39
Mel 8:48 2 × 36 10:09
Susan 6:34 45 6:51
Tami 6:30 75 6:41
Ashlea 7:00 55 6:44

October 28 2010

Tabata Pushups, Squats, Situps

Jan 8, 14, 11

October 28 2010

Air squats with 25 lb Vest
40 Situps
Ball Slams
40 Situps
Box Jumps
40 Situps
21-15-9
Then 45 of each straight through

Michelle B. 25:38

October 19 2010

One mile run

Lance 7:15
Sarah 7:40

October 10 2010

100 m run
50 lunges with a 45 lb plate
10 DL 155
3x

Jan 12:30

September 30 2010

Row, Air Squats, 2-hand swings, BJ, Hang Pwr Clns
21-15-9

Beth 2 22:05

September 25 2010

Sarah 14:08 15, 45, 50

June 3 2010

Zach 26:49
Alex 27:13
Sarah 28:02
Lance 30:42
Steve 33:10
Jen M. 35:34

April 6 2010

Moving Day

Barbell Walk
Tire Drag
Farmer’s Walk
Backpack and bag carry
2 KB overhead walk

February 4 2010

Main site workout Run 400, 30 WB, 30 Box Jumps x 5.

Jesse 22:57
Mike H. 30:18
Alex 34:53 20 lb vest for 1st and last rounds

January 24 2010

Tiny Runny Angie
Run 400
25 Pullups
Run 400
25 Pushups
Run 400
25 Situps
Run 400
25 Air Squats

Mike 11:28

January 19 2010

Kettlebell Hell
Brandon
John
Colin
Eugene
Lance
Alex
BJ
Graham

January 19 2010

Let’s Just Be Friends

Hammer Hits
Push Press
Burpees
Ball Slams

Jennifer 11:24 60/25

January 19 2010

Run 400
40 Walking Lunges
20 Pullups
Row 500
40 Air Squats
20 DL (205)

Mike 32:11

January 16 2010

Mike
800 3:10
400 1:32
800 3:40
400 1:48
Total with 1 min rest out 9:20 for 1.5 miles
Then supersquats with 195 for 6 then added 5 lbs and started over

January 15 2010

Bar Jumps
Walking Lunges
Air Squats
Box Steps

Jennifer M. 38 xx

January 10 2010

K2E * GHD Situps * V-Sit Ball Pass * Ab Roller * Hollow Rock *
15-12-9 * is Leg Shooters

Jamie, Jennifer B.

January 2 2010

Pullups, Dips, Situps, Pushups 1, 2, 3…10, 9, 8…1

Jennifier B. 13:19
Colin 14:22
Suky 17:31
Jamie 18:05

December 13 2009

Over the Top

Will 15:30

October 24 2009

Two Sisters

Row 500/Run 400
15 OHS
30 WB
10 Pullups
5 Rounds for Time

Brenda 29:52

October 24 2009

Evil McNastypants

Kalie 250

October 16 2009

Row
Push Press
Air Squats
2-hand KB Swing
Ring Pushups
21-15-9

Sheri is still working out but has to limit how much grunting and straining she can do. We made up this

October 16 2009

The Viking

BW Bench Press
50 Jumping Pullups
.75 BW Power Clean
25 KB Swings (52)
.75 BW Push Press
Rounds of 5, 4, 3, 2, 1

I didn’t get a time from Allister for this but this was his invention for the day while Danielle did Steaming Entrails.

September 16 2009

Row 250
Badger
3 rounds of 5, 4, 3, 2, 1

Kalie 11:09

September 16 2009

Row
Wall Ball
Ball Slams
KB Swings (26)
21-15-9

Kalie 15:06
Brittany 16:45

September 9 2009

Row 250
3 Bunny
6 Thrusters (12)
9 Ball Slams (20)
3 Rounds for Time

Kalie 11:55

September 6 2009

Row 250
Badger
5, 4, 3, 2, 1

Row 250
Bear
x5

Row 250
Bison
x5

One round for time

Kalie 16:20

August 30 2009

Mt. Si climb, times in the blog.

August 20 2009

200 m Row
20 Air Squats
20 Walking Lunges
20 Box Step Ups
3 rounds for time

Kalie 13:10