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.
Happy Monday once again! Hope you all slept well over the weekend, and had an opportunity to rest and recover!
And since most of you enjoyed Spencer Arnold's Clean diagnosis that I posted last week, I figured I would share another one of his videos diagnosing the Snatch. As always, expect to practice both the lifts this week, so keep his words in mind. Check it out HERE.
A. 3 rds for time of:
Push Press (95/65)
25 Pull Ups
Congratulations Linz and Tobin for officially tying the knot this afternoon. All of us here at Pilchuck couldn't be happier for you both, and wish you guys nothing but the best!
Happy Saturday to you all, it looks like most of you guys already started this weekend based on who decided to skip this mornings events. Make sure you guys rest and recover, prepare quality foods for the upcoming week. Don't party too hard for the 'Hawks game. See you all next week!
A. AMRAP 17
9 Thrusters (95/65)
12 Lateral Box Jumps (20")
15 Hand Release Push Ups
A. 3 working sets of:
Front Squat x 3 Reps
Rest As Needed.
B. AMRAP 12
200m Med Ball Run (20/14)
15 KB Swings (70/53)
Hard to imagine it's been 13 years today. Never forget.
A. Push Press x 5 Reps
**Establish A Max.**
Rest as needed between sets.
B. For time:
50 Double Unders (3:1)
Then 3 rds of:
3 Muscle Ups
9 Deadlifts (255/165)
15 Weighted Dumbbell Sit Ups (45/25)
Happy Wednesday to you all, wanted to take a quick second and say congrats to our own Jodie Bolten on tying the knot today! We couldn't be happier for you and Ty!
A. Every 2 minutes for 16 minutes:
2 Segment Snatches
**Barbell stops at the 'knee' position for 2 seconds.**
B. 3 working sets of:
Back Squat x 5 Reps
Rest as needed.
This morning I came across an article discussing the benefits of eating meats and nuts or seeds for breakfast. Some of the benefits are:
- Improved Mental Clarity- Increased Energy- Better Appetite Control and Reduced Cravings throughout the day- Fat Loss with Muscle Gains in Athletes
Make sure you check out the rest of the article HERE.
A. 5 rds for time of:
20 KB Swings (53/35)
**Don't forget your lungs today.**
“That’s the biggest thing: I think maybe some of this is because one of the biggest issues we need to address in medicine is there’s so much of a focus on treating sickness as opposed to actively promoting health.”
Make sure you guys check out the rest of the CrossFit Journal article about poor health in the U.S. HERE is the link for you all.
And if you are looking for a new side dish, look at this recipe: Paprika Parsnip Fries with Sriracha Dipping sauce.
Good Morning x 6-8 Reps
B. For Time:
5 Cleans (185/115)
50 Pull Ups
75 Air Squats
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6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102