10-10-10 1-legged Glute bridge (10 per leg each set)
10-10-10 DB Bicep curl
10-10-10 Russian twist
– THEN –
9 Squat clean & jerk (155/105#)
7 Squat clean & jerk (185/125#)
5 Squat clean & jerk (225/155#)
3 Squat clean & jerk (275/185#)
*17 minute time cap
SIMPLY BARBELL CLASS
Bench press 5-5-5-5-5
SIMPLY CONDITIONING CLASS
AMRAP 17 minutes:
20 Push up
10 Knee raise
1) What (who) brought you to Industrious?
Kelly: Josh did! I actually was the one who told him that Ten Gun should try out this new CF gym on 99, called Industrious. I had heard good things about the coaches from a friend of mine who worked out with me at the old Mieko’s Fitness at 5 Corners. Josh and the Ten Gun crew ended up joining and eventually I came along.
Josh: A long time ago in a galaxy far far away…Well actually it was not that long ago (about 6 years) and it was not that far away in galactic terms. But it was about 2,835 miles. I set out from the great state of Ohio to find true love and happiness, My Kelly and INDUSTRIOUS. So to try to make a long story short, one night in Edmonds, WA I started my search for love in today’s digital arena, match.com. After setting up my profile I did a search that resulted in over 20,000 matches. I thought, well shit who has time for this?!? So I narrowed down the result with keyword, CrossFit. I just started drinking the Kool-Aid of CrossFit and was exited to meet someone who shared my passion. And, boom…there she was with her happy smile, long luscious brown hair and beautiful eyes. My first ever Match date. Little did I know it would be my only date on Match. Our date was mainly talking about CrossFit. Kelly mentioned a new gym that just opened and I was looking for a new gym for me and my workout buddies, the Ten Gunners, co-workers at Ten Gun Design. I won’t bore you with all the details but fast forward 2 years I found myself proposing to Kelly in the middle of INDUSTRIOUS’s gym floor after a workout.
2) What is the most significant change-whether social, physical, mental…you have experienced since you have been here?
Kelly: I think the most important thing I’ve learned while at Industrious is how important the balance of nutrition and physical activity – including strength, endurance, and flexibility – is. I have seen people accomplish incredible things here. I marvel at their strength and determination. At this point in my life, however, lifting heavy weight isn’t that important to me. I’ve been stronger before, but injuries have been a huge setback for me for the last couple of years. So, what I’ve learned is how proper nutrition is really the key to fitness. And when I stick to that I notice that I have more energy and can do more, and feel great. Before Industrious I didn’t really pay attention to what I ate. I guess that’s a mental change.
Josh: First, what makes INDUSTRIOUS stand above all other CrossFit gyms is simply the social aspect. No other gym can match the community of INDUSTRIOUS. No need to discuss the particulars because we all know what Molly and Stephen have created, something very extraordinary and distinct. I consider myself very lucky to be a part of it every day. Well almost every day except when I’m lazy or need rest. Second, INDUSTRIOUS has changed my will to workout. No other gym makes me want to continue to stay strong and healthy over a long period of time. They make it fun!
3) What is your favorite thing about Industrious?
Kelly: Well, the Holiday Party has to be one of my favorite things. I mean, that was AWESOME!! But seriously, I love the coaches. Chrissy makes mornings at Industrious so much fun. I love the people at 7am and the 6:30PM class (some of the oldies!). I love how I can have my family and friends working out with me. It’s great to walk in before work and be greeted by Stephen’s and Chrissy’s smiling faces, have a great sweaty workout, and then jet off to work. That just makes my day!
Josh: This is tough to answer because there are several great aspects to INDUSTRIOUS and I don’t want to leave anyone out. But I have to give a shout out to the 7am class. I love starting my day when I walk in the door and see Chrissy’s smile and ending the workout with a high five from Stephen, although sometimes we may fail on the high five and create an awkward moment, nevertheless any high five from Stephen is always awesome!
4) What are your goals or aspirations for this year?
Kelly: Since having foot surgery last year, I haven’t gotten back on a regular routine. My goal for this year is be able to consistently workout. Since joining Industrious I have accomplished 3 goals I never thought I’d be able to do: Double Unders, kipping pull-ups, and climb the rope all the way to the top. I’m so happy to have achieved those 3 seemingly impossible things that now I just want to be able to do them more consistently. Doing a handstand against the wall would be nice too, but I’m scared of being inverted, so, we’ll see about that one!
Josh: I typically don’t set short term goals. My mindset is to maintain strength over long period of time. We all have a roller-coaster of life with ups and downs. I believe it’s better to focus what you want long term and apply it day by day. Therefore, my long term goal is 20 years from now to still be working out, side by side with the love of my life at INDUSTRIOUS with Coach Annalise.
5) Share one thing we do not know about you!
Kelly: Well, I guess Josh already told my favorite story of the proposal. Stephen and Molly were in on it and I had no clue….until we sat in a very large circle, the Ten Gun crew and my son Tai were there too. Stephen asked everyone to go around the circle and tell their favorite thing about Industrious. Josh was the last one to share and he said, “My favorite thing is being able to workout with that beautiful woman right there and I love her more and more each day. And I don’t want another day to go by without her knowing I want to spend the rest of my life with her.” Then he got on one knee. It was perfect! Another fact you might not know about me – I was on an episode of Top Chef Seattle!
Josh: I eat several cookies every night and share with no one! But only a few at a time to trick my mind that I’m only eating a few when it’s actually like a dozen cookies throughout the night. Its either six pack abs or cookies. I choose cookies.