Greetings from Dog Mountain

Finally, the summit!

10 of us from the gym hiked up to the top of Dog Mountain on Sunday.  It was a very challenging hike due to the elevation gain and of course the heat.  We were well rewarded with some beautiful views of 3 different mountain ranges and the Columbia River.  We are going to try to make this a monthly ritual so keep checking back for the next hike announcement!  Thanks to everyone that joined us, hope you got a great workout in and had a good time!

John F. just returned from a weekend seminar at Mountain Athlete.  He came back with lots of info to share with us all. Be sure to check out the pic of John, he is "shirt off John" everywhere he goes!

Beat the Heat

Saturday was a scorcher so of course we took it outside for a partner workout.  Thanks to Kate, Liz and Rebecca for joining us for their first group class!  Hope you all had a great time and for all of you doing the Dog Mountain hike I have one word for you: HYDRATION!

Workout was:

partner workout

row 1000 meters

50-med ball partner sit-ups

overhead kettlebell carry - 4 trips

100 - dumbbell snatch

250 - jump rope

50 - jacknife

walking swings - 4 trips

run a lap

Just a quick reminder to please sign up for class online.  If you need help setting up your login information just talk to Tina!  Thanks!

We share your pain

Today it was the trainers turn to take on Fight Gone Bad.  Here is the aftermath picture and our final scores.  Looking forward to next time!  

Blake 287

Nathan 310

Tina 274

Fight Gone Bad

Wednesday marked the first time we have done Fight Gone Bad for a group class workout. We ran it in heats with one person working and the other counting reps. Thanks to everyone for counting for your partner as well as offering encouragement and support! You all did a great job with a very hard workout!  We'll see this one again in 8-10 weeks, plenty of time to work on getting those numbers higher!  

Congratulations to Aaron with 361 and Katie with 317 for turning in the highest male and female scores of the day!  

Workout was:

"Fight Gone Bad"

3 rounds

1 minute at each station with a running clock

wall ball

20 lb male 12 lb female

sumo deadlift high -pull

75 lb male 55 lb female

box jump

20" box

push press

75 lb male 55 lb female

row for calories

Here is a video of the workout!  Thanks for watching!

Skill night

Forgot the camera last night so here is a little video recap.  We focused on skill development working on turkish get-ups, weighted pull-ups/muscle-ups, overhead med ball carrys, pistols, kettlebell hi-pulls and snatches and heavy kb swings.  For workout we kept it short and simple.

Workout was:

run 1 lap for time

then 

1 set of max pull-ups

1 set of max push-ups

Congratulations to Lauren for setting a new gym record for female pull-ups with 26!  Jeff had a new pr of 30 pull-ups, Jenn H had a new pr with 7 pull-ups and Meg did 12 full push-ups!  Great job everybody!

4 rounds of fun!

Monday in group we started with 5 sets of 5 heavy med ball cleans paired with l-sits.

Workout was:

4 rounds

row 250 meters

20 ball slams

run to corner and back

rest 3 minutes between rounds

Just a reminder:  group hike to Dog Mountain this Sunday the 29th.  If anyone is interested in more information just let me know!  Hope to see you all there!

Victory is sweet

Nick (the Masshole) and Nathan had a little bet going on the NBA Finals.  If the Lakers won, Nick would do 100 burpees for workout, if the Celtics won Nathan would wear a t-shirt of Nick's choice during class.  Here is a picture of Nick celebrating victory!  He also made sure that the shirt was two sizes too small for Nathan.  I'm not sure who got the best end of the bet, Nick received some extra special personal coaching from Nathan on Saturday!

 Hope you can walk today Nick!

Lynn (Boots) doing a double kettlebell front squat.  She has made so much progress with her squat form since starting with us.  Lynn has made remarkable strides in her movement skills since committing to 5 days a week!  Keep up the great work!

    

Workout was:

run 2 laps

then 90 seconds after the last one in

4 rounds

1 minute at each station with a running clock

row 

wall ball 

push up

rest

Here is a video of the last 2 Saturday workouts.  Enjoy!!

New gym record!!

Aaron (aka fatty) came in Friday and did Fran in 3:25!  A new record for him and a new gym best!  Not only did Aaron complete this amazing feat, he managed to get right back up and jump into the rest of the workout!  Great job!!

Workout was:

3 rounds

45 seconds on / 15 seconds off

figure 8 to a hold

jump rope

walking swings

frog hops 

ring pull-ins

Fran

Our good friend Fran paid us a visit yesterday and wiped some people out!  Fran seems simple on paper but if done as intended is considered one of the hardest CrossFit workouts there is.  

Everyone did a great job and showed marked improvement from last time! Congratulations to John F and Courtney for having the fastest male and female times of the day!  We had lots of new pr's so check the board, you have 6 weeks to get ready for another visit from Fran!

Workout was:

21-15-9

rx'd

95 lb barbell thruster (male) or 

65 lb barbell thruster (female)

pull-ups

or 

21-15-9

dumbbell thrusters 

jumping pull-ups x 2