WORK HARD. LIVE FIT.

Empowering our athletes to enrich their quality of life through hard work and improved fitness.

Habitat Restoration Project TOMORROW!

Alright guys, tomorrow is the big day - the Industrious Habitat Restoration Project is here! Remember that our group will be heading down to Discovery Park in Seattle from 1-4pm tomorrow to help with all phases of habitat restoration - invasive removal, planting, watering, weeding, and mulching! With all that we do to improve our personal health and fitness, this is a great way to spread the love and work to improve our very own Mother Nature!

Our group is meeting at Industrious tomorrow at noon to head down to Seattle. Family and friends are welcome! For more info and to RSVP CLICK HERE.

Front squat:
Est 3RM
3 @ 95% 3RM
3 @ 95% 3RM
3 @ 90% 3RM
3 @ 90% 3RM
- THEN -
For time:
50 Burpee box jump overs (24/20")
50 Pistols
50 Kettlebell swings (53/35#)
*15 minute time cap

The 4:00 squad working through wall ball shots and running - doors up on sunny afternoons at Industrious!

Good Luck to Industrious Athlete Tim Competing in the Northeast Regionals THIS WEEKEND!

Although the North West Regionals doesn't start for another two weeks, you can keep up with the action of another Industrious athlete competing in the North East Regionals competition this weekend! We have been coaching Tim for the last several months and are excited to see how he performs at this next level of competition! Good luck Tim - we are all behind you and we know you will crush it!

To follow Tim's progress over the weekend, as well as keep up on the action happening in the other 3 regions around the world competing this weekend, CLICK HERE.

This is the first weekend of Regionals competition - and the rest of the Regionals schedule is as follows:
May 17-19: North East, Europe, South East, Southern California
May 24-26: Africa, Australia, Canada East, Northern California, South Central
May 31-June 2: North West, Asia, North Central, South West
June 7-9: Canada West, Central East, Latin America, Mid Atlantic

There will be plenty of action to keep up with as competitors across the globe fight for a qualifying spot at the 2013 Reebok CrossFit Games over the next 4 weekends of Regional Competition!

EMOM 10 minutes:
3 Push press
*Bar starts on the ground. Build to as heavy as possible.
- THEN -
For time:
50 Pull ups
40 Toes to bar
30 Shoulder to overhead (50% 1RM)
20 Muscle ups
Run 800m
*22 minute time cap

The setup for the North East Regionals, taking place at Reebok CrossFit One in Canton, MA.

Don't Forget - Habitat Restoration Volunteer Event THIS SUNDAY!

Reminder that the habitat restoration project is coming up this weekend on Sunday May 19th from 1-4pm @ Discovery Park in Seattle! This will be an awesome opportunity to hang out with your fellow Industrious athletes, get some fresh air, and do something to help improve our local environment!

The group of Industrious athletes is meeting at the gym at 12:15pm on Sunday to carpool down to Seattle, or you can meet at the park before 1:00.

Get more information and sign up online HERE.

Deadlift:
Est 4RM
4 @ 95% 4RM
4 @ 95% 4RM
4 @ 90% 4RM
4 @ 90% 4RM
- THEN -
Tabata:
Squat 
Push up
Pull up

*Tabata means 8 rounds of 20 seconds of work followed by 10 seconds of rest, for each movement.

John D. knocking out strict pull ups like it's nobody's business!!

Another Friendly Reminder From Mr. MindBody

As you guys all know, classes at the gym are staying nice and busy - which WE LOVE! We want you all in the gym as much as possible, because that is how you will get the most out of your workouts and improve your fitness (plus we just love seeing you all on a regular basis)!

However, with all of the people in the gym trying to make it to the classes that work for them, it is extremely important that everyone SIGNS UP for classes, and even more importantly SHOWS UP to the classes that they are signed up for! We know that schedules change and life is busy, but it is our number one priority that everyone is able to come to the classes that they want to, so please be respectful of your fellow Industrious athletes and make sure you sign up for classes, and show up for the classes you are signed up for.

We have yet to have to implement the Late Cancellation/No Show Fee, but just a reminder that if you have more than 2 Late Cancels or No Shows per month then you will be charged the fee.

Thank you all for being so awesome to each other!

2 minutes to establish max reps unbroken double unders
- THEN -
21-15-9
Front squat (155/105#)
HSPU

Jamie - who has one of the best looking squats in the gym - looking absolutely SOLID in the bottom of her back squat! Great work Jamie!

New Blog Article: CrossFitter or CrossMom?

"CrossFitter or CrossMom?" By Coach Shelby

I wondered this question so many times as I left the warm up circle while the coach went over the Burgener Warm Up to tend to my fussy son. He seemed to specifically HATE warm ups. I’ve left the gym in the middle of workouts as well as been forced to skip the gym completely. My ability to CrossFit on a daily basis depends directly on my child. I continuously battle with myself wanting to hit new PR’s, get faster, and improve as an athlete. But I refuse to take an ornery two year old to the gym. Our athletes pay for coaching and a great experience. I respect this and know I want the same respect. Plus let's be honest, its just good gym etiquette.

It's during the workouts where I am sometimes torn. Often when there is only 3ish minutes left in the WOD Ryder will decide he is done waiting for my attention and begin to unleash the wrath of an unhappy toddler. I immediately wince looking at the clock. "I just need a couple more minutes." The inner dialogue begins and sounds something like this: "Oh crap I should grab him. But it is only a couple more minutes. The music is so loud I don’t think he is bothering anyone. I know he isn’t hungry and doesn’t need a diaper change so he should be ok...or maybe I just need to stop? Are other people thinking I should grab him? Am I being judged for letting my child cry for 120 seconds?" Even now as I put my thoughts on paper I wonder who will read this and what will they say? Will they see me as a mom who tries her best and does what she can or will they see me as lacking?

CONTINUE READING HERE

EMOM for 7 minutes:
1 Muscle up
2 Ring dips
1 Forward roll out
1 Skin the cat
- THEN -
For time:
100 Power snatch (75/55#)
100 Sit ups

One of our newer members Lindsey putting some weight up overhead! We love having you in the gym Lindsey - you are an awesome addition to the Industrious community!

Volunteer With Your Fellow Industrious Athletes to Make a Difference for the Environment!

GROUP HABITAT RESTORATION PROJECT
SUNDAY MAY 19TH FROM 1:00-4:00PM @ DISCOVERY PARK IN SEATTLE

Over the last year and a half, the Industrious community has participated in multiple fundraisers to help people locally and internationally. Now we want to work to help save the ENVIRONMENT! After all, a clean and healthy environment is key to everyone's overall health and well being!

Join us to lend a hand in all phases of HABITAT RESTORATION (invasive removal, planting, watering, mulching, weeding) on a 13-acre site in Discovery Park that has been under continuous restoration for 15 years. Industrious will be part of creating a self-sustaining native plant habitat that the public and wild critters can enjoy for years to come!

The Green City Partnership holds and stewards land across the Puget Sound region. These special places all need the attention and care of dedicated volunteer groups like the Industrious community. Not only can you make a difference in our community and environment by volunteering your time, you will also get some fresh air and an amazing workout! What better way to spend a Sunday afternoon!?

For those interested we will be meeting at the gym at 12:00noon on Sunday, May 19 and carpooling down to the event which takes place from 1-4pm. You can also meet us at the park if you live closer to Seattle. Directions and details will be posted in the gym, and any questions can be directed to Coach Shelby. Wear comfortable clothing that you can get dirty in (layers!) and work boots or sturdy shoes. And don't forget snacks - you're all in for a good WOD! Hope to see you all there!

Back squat:
Est 4 RM
4 @ 95% 4RM
4 @ 95% 4RM
4 @ 90% 4RM
4 @ 90% 4RM
- THEN -
For time:
Run 1,000m
50 Power cleans (96/65#)
30 Push ups

We hope that all of the moms at Industrious had a wonderful Mother's Day yesterday! You ladies are so strong and beautiful in such a special way, you deserve to be loved and appreciated for all that you do - on Mother's Day, and always!

All Regionals WODs Announced, and Games Tickets Go on Sale Monday!

Today we are tackling yet another brutal workout that is programmed for this year's Regionals competition, just like we have the last 2 days. If you are interested in seeing ALL 7 of the Regionals WODs athletes will have to face this year, go to www.games.crossfit.com.
Tickets for the 2013 Reebok CrossFit Games are also officially going on sale THIS MONDAY! The Games are the final round after the Regional qualifiers, and will take place in Carson, CA July 26-28. The Games are an AWESOME experience, filled with action in all divisions - men, women, team, and masters. For more info on where to purchase tickets, CLICK HERE.
For time:
100 Double unders
50 HSPU
40 Toes to bar
30 Shoulder to overhead (165/100#)
30 Front rack walking lunge steps (165/100#)

*15 minute time cap

The 6am crew fighting through "Diane" last week - strong ladies picking up some weight!!!

Industrious Joins the Instagram World!

For all of you social media folks out there, Industrious has officially joined the Instagram world! If you have an Instagram account please feel free to take pictures of yourself doing awesome CrossFit stuff and tag us @workhardlivefit so we can follow all of the cool stuff you do on Instagram!!!
Warm up: 2 minutes double unders
For time:
100 Wall ball shots (20/14# to 10')
100 Chest to bar pull ups
100 Pistols
100 1-arm snatch (70/50#)
*25 minute time cap

Our very first picture posted on Instagram!

Sweet Talk

Now we don't usually like to get into politics (as a matter of fact we actively avoid it), but a lot of you have probably heard in the news that New York Mayor Michael Bloomberg recently made a proposal to ban sugary drinks larger than 16oz at movie theaters, restaurants and street carts in New York. This has certainly stirred things up and put the beverage industry on the spot, and brought up the topic of SUGAR - so we just couldn't resist posting about it today.

An interview was conducted with an executive at Coca-Cola regarding all of this, and although we don't want to continue to stir the pot more, some of the executive's statements are so misinformed and just wrong, we can't help but share. For example, she says:

"Sugary drinks can be a part of any diet as long as your calories in balance with the calories out. Our responsibility is to provide drink in all the sizes that consumers might need."
CONTINUE READING THE FULL INTERVIEW HERE.

On the other hand, this also reminds us of a great story done on 60 Minutes titled "Is Sugar Toxic?" covering the almost endless negative effects of sugar on your health. This is a great story full of accurate, scientific information!
WATCH THE STORY HERE.

7 minutes to establish 3RM Overhead squat
*Bar starts on the ground
- THEN -
For time:
30 Burpee muscle ups
*7 minute time cap

Jason, Kylah, Joe and Chip working through a Saturday morning row chipper. Saturday mornings in the gym are awesome - especially with sunny Spring weather!

New Blog Article: "Gym Etiquette" and Happy Birthday Alicia S and Dave!

"Gym Etiquette" By Coach Mark

Whether you are new to a CrossFit gym, or you have been on the scene since the CrossFit Games were held at The Ranch, there are some general gym etiquette tips that we all need to brush up on. These are not the end-all-be-all of gym rules or etiquette, however, these do rank as the most important for me. The following "points of performance" on gym etiquette will be provided in a similar fashion to how a typical CrossFit class is structured:

Before the WOD starts:

1.) Be on time for class. This is a great, basic rule to live by. To you guys reading this, you wouldn't show up late to pick up your lady for a dinner date, would you? I'm hoping that the answer is no. It is disrespectful to the other party expecting you, and you might become a distraction to the other athletes in the class as you stroll in.

2.) Are there any new faces? If so, introduce yourself. Remember your first time at the gym? Did you know anyone? Put yourself in their shoes; walk over and introduce yourself! Or perhaps you are the one who is new to the scene - same rule applies! Walk over and introduce yourself to someone! "But Mark, I am really shy!" That is a valid excuse, however, in ten minutes you will all be side by side, sweating and panting. You might as well exchange names beforehand.

3.) When a coach or trainer is providing instruction, be courteous to them and others around you, and abstain from any side chatter. I am a huge fan of "knock-knock" jokes; however, if the side chatter or laughing is going to pose as a distraction to other athletes in class, it is best to save for later.

4.) No question is a stupid question. One of my football coaches used to say to me, particularly because I asked a lot of questions, "Ecky, there are no such things as stupid questions; only stupid people asking questions." If you have a question, ask. Chances are, another athlete might have the same question on their mind; and it could be a great learning opportunity for the entire class.

5.) Leave your ego at the door. There is a remarkable line between confident and cocky. However, the latter of the two seems to make less friends. There may be no doubt in your mind that you are going to destroy the workout today, or that you are going to pull a deadlift that is one hundred and fifty pounds heavier than anyone else in the class, but keep that to yourself. High-five people as they finish the workout, or cheer on another athlete as they struggle through a lift. Everyone has to start somewhere; and there will always be someone stronger and more fit than you.

CONTINUE READING HERE.

Back squat:
Est 4RM
4 @ 95% 4RM
4 @ 90% 4RM
4 @ 90% 4RM
- THEN -
5 Rounds:
1 Clean pull
1 Low hang power clean
1 Mid hang squat clean
1 Jerk
Run 200m
15 Handstand push ups
*Rest 2 minutes between rounds. Build up weight on the clean complex each round.

Happy birthday to Alicia! Alicia has been with us at Industrious since the early days, and has come an incredibly long way since she started CrossFit. Alicia we love having you in the gym - you are a staple at the 6am class, and we are so proud of all that you have accomplished as a CrossFitter! Happy birthday!

And a very happy birthday to Dave as well! Dave we are so glad you are with us at Industrious, and appreciate all of the help and support you have given us since you started - with introducing more Premera employees to us, helping with stuff at the gym, and just being awesome to us at the noon class! You are awesome and we hope you have a great birthday - you deserve it!

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