6105 192nd St NE #2Arlington, WA 98223
Welcome to Pilchuck CrossFit! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
We are thrilled and honored to have Pilchuck CrossFits very own Dep. Ryan Phillips putting on a Womens Self Defense Class for all of our ladies, family and friends. Dep. Phillips has 10 years experience in law enforcement, 3+ years in SWAT, 5 years with Violent Offender Task Force/US Marshals. Ryan will be accompanied by his father, Ret. Sgt. Rich Phillips who has over 34 years Law Enforcement experience, Master Defense Tactics Instructor, Assistant Commander of Basic Law Enforcement Academy.
This class is open to all PCF women and any family and friends that want to participate! This will be an eye opening class that will teach you skills that will make you more aware, safer and prepared! Don't miss out on the fun!!
Mark your calendars!! This class will be held Saturday, March 12, 2016, starting at 12:00 (noon) to about 2:00 p.m. $20.00 per person. There is an envelope in the office to place your money in. Cash only please. There is also a sign up sheet, please put down your name if you are interested. There are a limited amount of spots and they will fill up quickly!! There are fliers here at the gym with more information. We are really excited about this!!
Here is what everyone is waiting to see for todays workout…..
Run 1 Mile
Weightlifting belts. Should we use them, or should we not? Recently several of us have asked if it's worth our money to invest in a belt. My short answer to all of you is yes, but I have some advice. First things first understand how a belt works. It's not like a regular belt where you just wear it all the time and it does it's job. Most people who are new to using a belt think they just put it on and get it as tight as humanly possible and you are good to go, that is awful false. A weightlifting belt is designed to give us something to push against to maintain rigidity about the midline. Therefore you still must be active in maintaining core stability when you wear a belt. The fact that we have something to push against helps us stay more rigid than without a belt. If you are going to invest in a belt, make sure you know what you are doing with it first.
I would encourage people to invest in a belt if you think you are going to get good value and good use out of it, but here are some guidelines/general rules about belts that you might find useful.
- If you are newer to strength and conditioning and you have only been Back Squatting for 5 months, don't buy a belt just yet. Beltless lifts are one of the most affective ways to develop core strength. By using a belt we can delay progress in developing the midline.
- When you wear a belt in class, don't wear it until you've reached 80% or higher on your lifts. This definitely ties in to what we just talked about, but wearing a belt while doing 60kg Stop Squats when you plan to get upwards of 100kg is only making our problem worse. Strengthen your core without a belt and your lifts will go up with or without a belt.
- Only wear a belt during certain lifts. Cleans, Squats, Deads are all I personally wear a belt for. Snatches it just gets in the way, and anything else there is no real need for it.
- Buy your own. A. It's rude to highjack someone else's equipment and B. You might find one that fits you a little better or one you have a preference for. Unless a buddy says you can borrow his or hers invest in your own.
If you think you might want to purchase a belt, you can buy one at pretty much any sporting goods store. Just make sure the belt in the front isn't too much narrower than the piece in the back.
A. 3 rds not for time:
1-5 Muscle Ups
25-50 Double Unders
5-15 Toe to Bar
B. AMRAP 15
1 Clean (225/145)
2 Muscle Ups (5 Strict Pull Ups)
As we get closer to the end of the month, The Opens get closer and closer! As always we encourage absolutely EVERYONE to participate in The Opens--no matter what your goals are. Each year we try and make The Opens as fun as possible and this year we are going to try and do the same. Like last year we will have the workouts be the class workout each Friday of every week. We will BBQ food each Friday for you guys to enjoy and cheer on all the athletes participating in the workout. Last year we had several come hang out at the gym on Friday nights to support one another and enjoy some food and drinks, and this year we are hoping to have the same amazing atmosphere.
To register for The Opens, check out Games.CrossFit.com to register!
If you are on the fence about participating, or think you aren't "good" enough to participate make sure you check out 'Why We Love It.'
A. Back Squat x 5 Reps
**1 heavy set of 5.**
Rest as needed.
B. For Time:
400m Med Ball Run (20/14)
20 Shoulder to Overhead (135/95)
50 Air Squats
**20 minute cap**
Happy Saturday to everybody out there! Thank you all for the effort throughout the week, make sure we spend some time this weekend preparing quality foods for the upcoming week! Rest up and relax and we will see you next week!
A. AMRAP 15
Partner 1-30 Calorie Row
Partner 2-burped Box Jumps (24"/20")
**Score is total HSPU and Burpee Box Jumps**
B. From 15:00-25:00
Hang Snatch x 1 Rep
**Build to a heavy single**
Today we are going to take a trip back to the 2010 CrossFit Games, and do a workout that the athlete had to do on the 2nd day. If you guys go to Games.CrossFit.com you can take a look at ALL the events from all the previous years. You can also sign up for The Opens while you are there!
A. For Time:
63 KB Swings (53/35)
36 Pull Ups
42 KB Swings (53/35)
24 Pull Ups
21 KB Swings (53/35)
12 Pull Ups
**30 minute cap**
“There is a compelling tendency among novices ... to quickly move past the fundamentals.” —Greg Glassman, CrossFit Founder and CEO
Read 'Squat Better Today' from the CrossFit Journal.
A. Front Squat x 2 Reps
**Build to a heavy double.**
KB SDHP (70/53)
Wall Balls (20/14)
**12 minute cap**
A. Every :60 for 10:00 complete:
Odds: 5 Deadlifts
Evens: 10 Alternating Pistols
**Use the same weight for Deads on all 5 sets. We want heavy but PERFECT reps.**
B. Door #1, Door #2, or Door #3. You choose which one you are going to tackle!
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6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102