Monday, August 31, 2009


I'll give you a hint for the next series of workouts, stretch your hamstring really well!!

The ramp up class is doing well today and were introduced to Wall balls.

Sunday, August 30, 2009

"bearly" hanging on

Are you catching on to the Bear theme, don't worry this one isn't that bad, it doesn't have any bear movements in it, its just hard on your forearms.

AMRAP in 20
2 muscle ups (sub 3 dead hang pull ups and 3 ring dips)
4 handstand push ups
6 kettlebell swings 34/55

Saturday, August 29, 2009

4th quarter is ours

This is a WOD taken off of the CrossFit football site if you haven't checked it out you should these guys are intense. Enjoy.

5 rounds
20 yr bear crawl (10 yards there and back)
5 deads 135#/95#
10 burpees

Friday, August 28, 2009

It's going to be a bear of a week :o)

We're doing a version of the Bear today, you love it and you know it.
For this version you need to do the series of movement 5 times before you can set down the bar, you can rest between rounds, but remember it's for time. If you notice the weight is not the Bear Rx weight, this is for time not a max effort effect.

5 rounds at 75% body weight
Front squat to over head (can be front squat to push jerk, push press or just a thruster)
back squat to over head (perferred a movement from the press series)

Thursday, August 27, 2009

You should know this by now

It's and R&R day.

Wednesday, August 26, 2009

It's been awhile so...

Don't those words make you nervous. Well like I was saying, it's been awhile so lets do "Angie".

100 Pull ups
100 Push ups
100 sit ups
100 squats

Don't forget to post your times

W-W-F ramp up class

We worked on our kipping pull ups today. Congrats to Mischelle and Aleczander for getting their first one!!!

Tuesday, August 25, 2009

Pick your monostructural workout

Today is for time, or course. Pick one and post your time.

5K run
5 K row
10 mile bike ride

Monday, August 24, 2009

For this WOD kettlebells or dumbbells will workout best, but an oly bar and some plates will do. Take even amounts of weight in either hand and, maintaining good posture, and a strong and stable shoulder girdle, carry the weight the given distance. Using the safest form you have take the weight overhead and do overhead lunges 50 M, drop the weight sprint 50 M out and 50 M back (we're working agility and balance so you need to go 50 out and 50 back), drop and do your push ups and repeat that as many times as possible in 30 min. If you have access to a track this will workout pretty easy. If not make sure you use markers and measure out your distance, put a marker or cone at 25M and at 50M and perform out and backs on all distances.

AMRAP in 30 min:
100 M farmers carry
50 M overhead lunges
100 M sprint
25 push ups

MO-WE-FR Ramp up class
Good work to all, working on our row form and Thrusters.

Sunday, August 23, 2009

Take this time to...

Spend a day at the beach, go for a bike ride, zone in front of the tube, I don't care just as long as you rest.

Saturday, August 22, 2009

Just a few minutes

This format we got off of the main site, we just changed the movements a little. For the weight on the deads take your about 75% of your body weight for those lifts, if you have to round, round up. You are shooting for as many as you can in the amount of time given. Keep track of how many of each and post your number of double unders and your number of deadlifts. Your legs should be jell-o by the time you're done.

Double-under for 2 minutes
Deadlift for 2 minutes (75% of your body weight)
Double-under for 90 seconds
Deadlift for 90 seconds
Double-under for 1-minute
Deadlift for 1-minute
Double-under for 30 seconds
Deadlift for 30 seconds

Friday, August 21, 2009

It's another heavy day

It's time to push your limits and get in your max effort again. Please notice it is a squat clean not a power clean, get your butts all the way down in that catch.

ME squat Clean

Thursday, August 20, 2009

A new benchmark

This one is called "Ryan". We thought we'd pick a few off of the CrossFit headquarters site for this week, so here we go.
If you do not have muscle ups or rings to do muscle ups on sub 3 pull ups and 3 dips for each muscle up

5 rounds
7 muscle ups
21 burpees

Wednesday, August 19, 2009

Rest day

Sorry this wasn't posted sooner but I am sure that you all have figured out our programming is running on a 3 day on 1 day off schedule. We will be altering the programming within the next few weeks as we get more clients at the facility. but until then we're on a 3-1.

Today was the second day of our first ramp up class. Everyones form looks really good especially considering how sore everyones hamstrings are from Mon. Your times are posted on the comments, good job.

Tuesday, August 18, 2009

Counting Down

For time
40 double unders then sprint 100 M
30 double unders than sprint 200 M
20 double unders than sprint 300 M
10 double unders than sprint 400 M

Monday, August 17, 2009

This one is going to hurt

Just thought I'd warn you...

This is 5 rounds, the bar cannot touch the ground between rounds. Take as much rest as you need between each round. At the beginning of each round add weight to your load and do it again. Score your last weight preformed in a complete round

1 press
2 push press
3 push jerk
4 cleans
5 front squats


We had our first ramp up class today at the new facility. Rob, Tracie, Mischelle and Tayla all joined in for their first WOD. Good job all!! Your times are posted in the comments

Sunday, August 16, 2009


This is a repeat of last summer, I know we don't do them very often but it's one that my daughter Brook made up so we like to re-visit this one every once in awhile. And yes, she does this workout too.

5 rounds
10 Thrusters 95/65
10 pull ups
10 box jumps

Saturday, August 15, 2009

New Friends

Jenn and I went down to Crossfit Coeur d'Alene today to introduce ourselves and do their Saturday WOD. I would like to thank Jonathan for putting us through a fun sprint workout on Tubb's Hill. Jonathan is an awsome coach and we look forward to having a great relationship with their gym.


That's what I image you are all saying today.

Friday, August 14, 2009

Tabata fun

We had a great BBQ this evening, nice to see some of our old friends again, 17 of us all together. For those of you that are interested we are working on a parent child class time, let me know if you want to join in through the email or the blog and we'll get that started. We're looking forward to starting our first ramp up class, Mon/Wedns/Fri at 5:45. Those of you that can't make that time give me a call and we'll put another class together. Can't wait, see you there.

Pick any one of the tabatas and have at it.
Tabata workouts: For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.The score is the least number of reps for any of the eight intervals.

WOD choice 1:
"Tabata bottom to bottom"
I full set of a tabata workout doing squats, rest time is spent at the bottom of the squat not the top.

WOD choice 2:
A full tabata of each exercise (that means 8 sets of all)
pull ups, sit ups, box jumps, squats

WOD choice 3:
a full tabata of each exercise
push press 65/45
S.D. high pulls 65/45
sprints (remember for the sprints its all out for 20 sec every single time)

Thursday, August 13, 2009


This is a press series workout Remember how to find your Max effort weight and have at it.

Press: 5-5-3-3
Push Press: 5-5-3-3
Push Jerk: 5-5-3-3

Wednesday, August 12, 2009

Filthy 50

What a good workout for a day back from rest. For those of you that are still a little new to CrossFit, don't overdue it with this one. Scaled it down to 30s or 25s.
If you don't have a GHD then you can sub the back extension for good mornings (stand with your feet in your squat stance slight bend at the knees, holding a weight, crease from the hips not the waist bending to parelle to the floor and then back to standing)

preform 50 of each for time.
box jumps, jumping pull ups, swings, lunge steps, knees to elbows, push press (45/35), back extension, wall ball (20/12), burpees, and double unders

Good luck!

Monday, August 10, 2009


We are opening up CrossFit Lake City in Jenn's old dance studio until we build the new facility. So today we did a little demolition by taking out a wall that separated the two studios. It really opened up the space. It is a bigger box than we had in the Tri Cities. Things are moving along, should be up by the weekend.

Sunday, August 9, 2009

Up Date

We have move the equipment from the old gym in Tri Cities into CDA. We are closer to getting the doors opened.

Saturday, August 1, 2009

Coming Soon

CrossFit Lake City will be opening soon in the Coeur d'Alene area.