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.
Often times when I lift, I know what I did wrong. Either I can feel it when it's happening, or after when I watch video of myself I can see it. I get into the routine that I am so enamored at faults, that most of the time I can't celebrate achievements or progress I have made. I may have just PR'd my C&J, or most unbroken Muscle Ups, but it's almost as if the movements aren't perfect when I had my most success, then it's not success at all.
I know it happens to all of my athletes as well. Often times when I watch my athletes from afar, after they have done their lift, or their movement, they try to mimic the exercise they were just doing without a bar--or any piece of equipment for that matter. My personal favorite is when we record our scores to the board, most of you guys aren't jazzed to shout out your numbers, because maybe we had a rough day. I am not saying it isn't important to learn technique so you can have the ability to diagnose right and wrong, but if you overanalyze everything, you will only focus on the 'wrong', and never the 'right'.
A. 3 working sets of:
Back Squat x 5 Reps
Rest As Needed.
B. AMRAP 12
5 Strict HSPU
10 Overhead Squats (115/75)
15 Pull Ups
20 Sit Ups (20/14)
Push Press x 5 Reps
**Rest As Needed.**
B. For Time:
50 KB Swings (53/35)
C. At 10:00 Mark:
150 Double Unders (2:1)
**Clock Stops at 20:00.**
*While Spence is out of town Kane and Dawn are taking advantage of the free time in the gym before the afternoon classes start!
We made it to the ending of another great week! It was great to see all your faces in here this week with epic effort all around. Lets get out there and enjoy the cooler weather this weekend with friends and loved ones!
9 DB Snatch (65/45)
15 Toe To Bar
21 Air Squats
*During the workout coach will call out names at random to Row 1,000 M* Don't worry everyone will get the chance to row ;)
Happy Thursday everybody, make sure you guys get in here today as we are testing an important lift today. Please let me be clear when I say this, we are not testing various examples of fitness to see how awesome we are. Testing for us is done to see the direction of programming from here out. It will give us coaches ideas of what we need to practice and improve on. If you come in today and PR your Clean and Jerk, great. If you don't, it isn't really that big of a deal at all. Happy testing everybody!
And if you guys need a little motivation, watch Ilya Ilyin.
A. Every 90 seconds for 15 minutes:
Clean and Jerk x 1 Rep
**Start at 60%, and build to a max today.**
B. Back Squat x 5 Reps
**Build to a heavy set for today.**
Happy Hump-Day to you all, nice work making it thru the week this far, lets finish strong!
A. EMOM 5
**You choose the weight, but the weight must stay the same for all 5 sets today.**
B. 'Death By 10m Sprint + 1 Burpee'
1st minute: 10m Run + 1 Burpee
2nd minute: 20m Run + 2 Burpees
3rd minute: 30m Run + 3 Burpees
**Continue up the ladder as far as you can increasing each minute by 10m, and 1 Burpee until you cannot complete your reps in the allowed time.**
Be careful, this goes from being very easy, to extremely difficult quickly.
Since it's been a while since I have posted a new recipe to share with you all, I figured I would start there. For all you Crockpot Fanatics, check out Pulled Pork Chili.
And for those of you who enjoy diagnosis on The Lifts from Spencer Arnold, he posted a new video titled 'Looping The Clean'. AS always it is worth the few minutes of your time to check it out. You can watch it HERE.
A. Every 2 minutes for 14 minutes:
2 Hang Snatch (Hip, Knee)
**Let feel dictate loading here.**
B. For time:
30 Wall Ball (20/14)
**10 minute cap today.**
Happy Monday once again to you all! Hope you guys had a nice weekend full of rest and recovery--I highly doubt it considering Seattle teams went 2-0, the Cougs hung in with the Ducks, and it was nice outside. Usually the result here is a very unrelaxing weekend, little to no recovery, and adult beverage consumption. See you all this afternoon for some fun.
Also just a heads up to anyone out there interested in beginning CrossFit, Tuesday October 9th is the first night of our next On Ramp program. There are plenty of spots still available in the beginners course, but spots usually go quick! If you have any questions about the program, or the gym itself, please email
A. Front Squat x 2 Reps
**Establish A Max.**
**If you were a victim of the above scenario, don't expect your finest performance.**
9 Deadlifts (155/105)
12 Pull Ups
15 Push Ups
200m Med Ball Run (20/14)
CLICK HERE TO PURCHASE ON-RAMP OR CROSSFIT CLASSES
6105 192nd St. NE #2 | Arlington, WA 98223 | (206) 920-4102