Friday, August 31, 2007

Chipper workout

Tonight we did another chipper workout.

run 400 meters
20 med ball cleans
100 jump rope
20 ring rows
500 meter row
20 ball slams
100 jump rope
20 push ups

warming up with some med ball passes

Wednesday, August 29, 2007

Wednesday Lunchtime workout

Today we did a chipper workout during our 12:00 class. A chipper consists of many different exercises done in a circuit for one set only.

15 jumping dips/ring dips
15 box jumps
15 push-ups
15 lunges
15 kettlebell swings
15 sit-ups
15 wall ball

15 reps for beginners, 25 reps for advanced

Tuesday, August 28, 2007

Good Deadlift vs Bad Deadlift

The top picture is an example of what a good deadlift looks like and the bottom picture is an example of what a bad deadlift looks like. Notice how her back is rounded in the bottom picture and she is looking down. Rounding the back and loosing the lumbar curve is a common fault. Here are some tips to help a person avoid these common mistakes and develop a good deadlift:

Look straight ahead
Keep the back arched
Dig your heels into the ground
Scapula rest over the bar on set up
Make the bar have contact with your skin throughout the whole lift


It's been 6 weeks since Tina started training with Nichole. She's made huge performance gains in all her workouts and has so far lost 10 pounds.

Sunday, August 26, 2007

CF Seattle Grand Opening

The folks over at CF Seattle had their grand opening today. I headed over there and listened to a great lecture by the owner, Dave Werner, and hung around to see some great people do the Crossfit Total. Thanks again to Nancy and Dave for being so hospitable!

Saturday, August 25, 2007

41st birthday workout

Nathan started his birthday right with a Crossfit style workout!

5 rounds
5reps 245lb deadlift
4 muscle ups
5 kettlebell clean and press with 2 24k kb's

Friday, August 24, 2007

trainer workouts

Every Monday, Wednesday and Friday at 10:00 am the trainers at Everyday Athlete get together for their own workout. Today we warmed up with windmills, goblet squats and jump rope. The workout of the day consisted of:

3 rounds
10 kettlebell high pulls
10 kb one arm swings
10 kb on arm snatches

24kg kettlebell for the guys
16kg kettlebell for the girls

Blake and Nichole warming up with windmills

Wednesday, August 22, 2007

Lunchtime workout

Today's workout

Dumbell thrusters
D-ball slams

Monday, August 20, 2007

new evening classes

We have new group classes beginning Tuesday August 21st. Classes will be Tuesday and Thursday at 6:00pm. Call today to reserve a space!

lunchtime workout

Saturday, August 18, 2007

Personal Records at Everyday Athlete

We had a great day of rowing at Everyday Athlete with three people reaching new pr's

Blake finished his 500m in 1:35.1

Nathan hit his pr doing 500m in 1:28.7

Tina also had a pr finishing 500m in 1:57

Friday, August 17, 2007

Group workout

Today we did a partner workout. Each team of two is responsible for dividing the reps between them.

500 m row
100 wall ball
100 ball slams
100 jumping dips
50 pull ups

Thursday, August 16, 2007

Muscle up practice

Here's Nichole working on the transition phase for the muscle up

Wednesday, August 15, 2007

Workout of the day

Today's workout:

1000 meter row
50 hang power cleans 45lb bar for female, 65 lb bar for male
50 box-jumps

Blake 10:50
Nathan 8:56
Nichole 8:44
XX 8:24
Great job everyone!

The Tina Project

It has been one month since Tina measured her max sit ups, push ups & squats in one minute. Last month she was able to do 28 sit ups, 16 push ups to a tall bench and 40 squats that hardly hit parallel. Today Tina did 33 sit ups, 22 push ups to a low bench and 44 squats that went well below parallel each rep! Great work Tina - what an example!

Tuesday, August 14, 2007

The Tina Project

Back in July Tina did

400 m run
21 KB Swings
12 Pull Ups

for the first time. Her time was 15:49 with the KB Swings to eye level. Yesterday Tina did "Helen" with an outstanding time of 12:52 and KB Swings were fully overhead! That is about 3 minutes off her old time! Her hard work is paying off!

Monday, August 13, 2007

Welcome to Steve and Donna!

Steve and Donna attended their first lunchtime class today. They did a great job and got introduced to some new movements.

Here's Steve attempting his first muscle up. He has plenty of strength to do one, and if he works on his false grip and keeps his elbows closer together he should have one within a month.

Saturday, August 11, 2007

Saturday Team Workout

Today we split into teams of two for our workout. One person performs the exercise while the other rests. Divide the repetitions between teammates.

200 jump ropes
100 wall balls
100 slam balls
50 pull-ups

Here are Nathan and Devon finishing the workout strongly with some pull ups

The youngest member of Everyday Athlete tries his hand at some med ball throws!

Zach working on his technique

Wednesday, August 8, 2007

Box jumps! Hooray!

Tina graduated today from a 10 inch box to a 20 inch box on her box jumps.

The workout of the day was 3 rounds of:

run 400meters
10 overhead squats
15 box jumps
20 push-ups

Monday, August 6, 2007

We're home from our week at Monkeybar Gym

We went out for a certification at Monkeybar Gym in Madison, Wisconsin. It is a great facility and we had a great time. Check out their website at!

Lunchtime class

Today was our first lunchtime class. We did an active warm-up, followed by skill work. Tina focused on her pull-ups and XX practiced his snatch form. The WOD (workout of the day) was as follows:
21, 15, 9
Heavy wall ball
Heavy ball slams
time: XX 5:02
Tina 7:11
Come and join us Monday, Wednesday and Friday from 12:00pm - 12:45pm!