21619 Highway 99 Suite H
Lynnwood, WA 98036
3 Rounds NOT for time:5 Bench Press5 Deadlift*Choose a working weight to stay at for all 3 rounds for both movements
Nicole showing her hops, getting on top of that 20" stack!
Every 3 minutes for 15 minutes:1 Snatch + 3 Overhead squats (start at 50% 1RM and build to as heavy as possible)Muscle up (5/3) - THEN -For time:100 1-arm alternating dumbbell power clean and push press (60/50#) *12 minute time cap
Happy birthday to Justin! Justin has been with us at Industrious since March and has been a ton of fun to have in the gym! Justin you have done an amazing job in the last 9 months and have made a ton of progress! We are so glad you are part of the Industrious community and we hope you have an awesome birthday!
3-3-3 Back squat- THEN -5 Rounds:Max reps 30 seconds: Thrusters (95/65#)Rest 15 secondsMax reps 30 seconds: Bar hopsRest 15 seconds
Kat looking solid at the top of a deadlift! Way to go Kat! Love having you at Industrious!
We've been working hard over the last several weeks on building strength in the back squat, doing 5 sets of 3 and trying to add weight each week - and so now it's time to start a little deload on the squats to lead up to a re-test! Today we will be doing 3 sets of 3, next week we will be doing 2 sets of 3, and then we will be re-testing! You guys have been working hard on those back squats and we are excited to see that hard work pay off with some PR's in the coming weeks!
If you've got the time, check out this video that discusses STRENGTH - in particular some good points about why it's good to follow a structured strength program (like we do at Industrious) and why that will benefit you a heck of a lot more than just doing conditioning workouts:
BARBELL SHRUGGED: EPISODE 93
7 Rounds: 7 Deadlift (315/205#)7 Box jumps (30/24")*15 minute time cap
Tom and Charlie looking strong in the bottom of their squats!
Every 2 minutes for 10 minutes3 Front squat1 Jerk*Bar starts on the ground. Start at 60% 1RM Clean and build to as heavy as possible- THEN -10-9-8-7-6-5-4-3-2-1Weighted sit up (10/5# plate behind the head)Ring push up*15 minute time cap
The group of Industrious athletes volunteering at the Carousel downtown yesterday!
Be sure to check out the holiday schedule in MindBody for next week and the following week, with Christmas and New Year's coming up! We will be running our regular schedule on Monday of each week, and modified hours for the rest of the week. Happy holidays!
In teams of two:100 Hang power cleans *10 burpee penalty every time the bar rests on the ground100 Pull ups100 Partner med ball sit ups (20/14#)100 1-arm overhead squats
The new mobility class working on some ankle flexibility on Wednesday night. Can't wait for the next class next week!
Don't forget to head down to the Carousel at Westlake Center downtown Seattle tomorrow to say hi to the Industrious athletes that are volunteering their time! The Carousel benefits Treehouse, which is a non-profit organization that helps foster children. Our group will be there from 9:30am-2:30pm so be sure to check it out - it will be a great way to get in the holiday spirit!
7 minutes to establish 1RM Snatch7 minutes to establish 1RM Clean & jerk- THEN -For time:Run 1 mile- REST 1 MINUTE -Max reps unbroken Kettlebell swings (70/53#)*Score is mile time, and total kettlebell swings
Ingrid doing a great job of receiving the bar locked out overhead in a push jerk! Nice work Ingrid!!
EMOM 10 minutes:2 Power snatch*Start at 50% 1RM and build to as heavy as possible- THEN -5 Rounds:5 HSPU (strict if possible)5 Knees to elbows5 Front squat (70% 1RM)*20 minute time cap
Rachel and Tommy knocking out pull ups during Fran last Saturday! Love the couples that workout together at Industrious!
For those of you interested in the competition side of CrossFit, there is a local throwdown coming up in January at Lynnwood CrossFit! "Cretus Ex Duellum" is the name of the throwdown and it pretty much doesn't get any closer to home at Industrious! If you are interested in competing there are divisions for Masters, Teams, Individual Opens, and Individual "Firebreathers."
CLICK HERE FOR MORE INFO!
3-3-3-3-3 Back squat- THEN -5 Rounds:Max reps in 30 seconds: Push press (75/55#)Max reps in 30 seconds: Box jump (24/20")*Rest 30 seconds between each round
Today is Brian's Birthday!!!! Brian we absolutely can't say enough about how much we love having you in the gym on a daily basis. You are such an important piece of our lives and the Industrious community, and we hope that today is a special day for you. Thank you for everything that you have done for the gym, from the construction, to fixing our sink when it was broken, to just being such a positive, welcoming, and friendly personality day in and day out…we can't thank you enough. Happy Birthday Big Brother.
*Warm up: double under practice - bring your jump rope!For time:100 1-arm dumbbell snatch (60/40#)75 Pistols50 CTB Pull ups25 Squat clean (55% 1RM)*25 minute time cap
At the 3rd Annual Industrious Fran for Food Drive last Saturday we collected 1,395lbs of food - 155lbs more than last year! Thank you to everyone who came out and donated, and congrats to everyone on all the Fran PR's - as well as our Fran for Food PR!!
Page 1 of 74
INFANT SWIMMING RESOURCE
SNO RIDGE CROSSFIT
ROGUE FITNESS USA
AGAIN FASTER EQUIPMENT
LIMBACK LUMBER CO.
Copyright © 2013 CrossFit Industrious. All Rights Reserved.
21619 Highway 99 Suite H - Lynnwood, WA, 98036 - (206) 755-6290 - firstname.lastname@example.org
Forging Elite Websites