CrossFit Queen Anne

NO MORE CLASSES

Hey Guys

Sorry for the late notice, I just got back from a CrossFit Cert in Canada and sad to inform you guys that last Thursday was our final class.  You should be receiving a prorated refund for the remainder of the month from Rain Fitness.

While I was gone I received the following photo and caption from our good friend Paras.  Paras started CrossFit as preparation a few months prior to climbing Mt. Kilimanjaro. 

"For Nadia and my crossfit crew: thanks for whipping me into the best shape of my life." -Paras

WOD: September 3, 2009 
1 backpack sumo deadlift high pull at 19,340 feet

Deadlift 5-5-5-5-5 reps.

Post loads to comments.

Compare to 6.29.09 

Ric the beast.

Run 5k

Post time to comments.

Compare to 6.2.09

Fight Gone Bad Fundraiser by CrossFit Again Faster - video [wmv] [mov][ipod]

Mish diligently tracking her WOD's.  You guys should ALL be tracking your workouts; it's fun to look back and see all the improvements you have made.

5 Rounds for time:

Weighted Walking Lunges, 50ft

Farmers Walk back 50ft

10 Box Jumps

5 Burpees

Post time to comments.

Reminder I will be in Fort Lewis working a cert and Gavin will be subbing for me tonight.  Have fun guys, I'll miss ya'll!

Yes, this is who you get when I'm out of town. ;) Love ya Gav!

Happy labor day!

"Michael"

Three Rounds for time:

800m run 

50 back extensions

50 Sit-ups 

Post time to comments.

 

Dave and Jay rocking some push-ups!

5 Rounds for time of:

65#/45# Power Snatch, 15 reps

30 Wall Ball shots

Post time to comments.

Learning to Snatch, Coach Burgener...[wmv][mov]

Dan Workin' it during Monday's Front Squat Medley.

"It Pays to be a Winner"

3 Rounds as quickly as possible:

5 Jumping Pull-ups

10 Knee Push-ups

Winner rests 2 minutes.

Repeat 5 times.

When the first person finishes 3 rounds the clock will count down from 2 minutes.  Once the 2 minutes is complete we will repeat the 3 rounds of 7 Jumping Pull-ups and 10 Knee Push-ups.  This sequence will happen 5 times.  This workout will reward the fastest person, as they will get to take full advantage of the 2 minute rest period. If you do not finish first you do not get a full 2 minute rest, you only get the remainder of the time.  

Example, Eric, Gavin and I are doing this WOD.

Gavin finishes first and the clock starts to count down from 2 minutes.  Eric finishes 10 seconds after Gavin so Eric will only have 1:50 to rest.  Lets say I finished 1 whole minute after Gavin then I only get 1 minute to rest.  Then we go back at it, we do another 3 rounds of 7 jumping pull-ups and 10 knee push-ups.  This time I am livid and I want to full 2 minutes of rest.  I go hard and win so the clock starts counting down again at 2 minutes.  Eric finishes next say 30 seconds after me which would give him 1:30 to rest, Gavin is right behind and finishes 45 seconds after me and gets 1:15 to rest.  We will do this 3 more times. 

Theresa ROCKIN the Front Squat Medley!  GREAT JOB TO EVERYONE!

Front Squat Medley

Max Rep Front Squat 135 pounds, 95 pounds, and 65 pounds.

Girls weight: 95 pounds, 65 pounds and 45 pounds.

Post reps for each weight then a total to comments.

2009 CrossFit Games: Jason Khalipa - video [wmv] [mov]

Dan during the bear as Ryan coaches

5 Rounds for time:

Walking Lunge, 30 Steps

20 Dumbell Swings, 55#/35#

10 Knees to Elbows

Post time to comments.

"Dr. Barry Sears Speaks at a CrossFit Conference." - The Zone Diet.com and CrossFit Journal Preview - video [wmv] [mov]

Welcome back Dave!

PNW 3-Way Results

Here are the results from the latest PNW 3-way!

Meg took the top score for the ladies with 20 rounds even! Dan held strong for the dudes with 19 + 15.  Great job guys!  Click here to check out Rainier CrossFit's Results.

They had a great turn-out!  You can also find Lynnwood CrossFit's Results here.

Nice work everyone. CFQA crew start thinking about programming for next month--it's our turn!