Workout of the Day (WOD)

Tuesday 9/16/14

Congratulations to Ian and Nicole Stewart, they competed in the Rainier Stongest Man and Woman competition this past Saturday.  The competition is an annual fundraiser for Fragile X research, a genetic condition that Curtis and Lauri’s son Casey has(Curtis and Laurie own Rainier CrossFit).   Food, shirts, prizes and everything was donated and everyone was there just to have fun, to support the Bowlers, and of course cheer when Casey(Curtis's Son) snuck in a deadlift out on the floor and gave out high fives all around the crowd. Ian has done the competition for the past three years and he says it is one of the friendliest around, especially since no one is comfortable with all of the events. This year there was a fun mix of strongman movements: atlas stones, yokes, axles, logs, farmer’s carries, you name it, rolled into short CrossFit workouts. 

Great work and you both represented big time!!!!!

Ian took 1st place!!! Congrats

Ian took 1st place!!! Congrats

Coach Nicole moving heavy atlas stones

Coach Nicole moving heavy atlas stones

Even their son got in on the heavy lifting

Even their son got in on the heavy lifting

Strength:
Front Squat
Set 1 – 3 reps @ 70%
Set 2 – 2 reps @ 80%
Set 3 – 2 reps @ 85-90%
Set 4 – 1 rep @ 90-95%
Set 5 – 1 rep @ 95+%
Set 6 – 8 reps @ 50-55%

WOD:
7 Minute AMRAP
15 Pull-Ups
15 Box Jump Overs (24/14)

After Megan put on an amazing performance at Battle in the Ballpark, she decided to go Ninja Mode in order to keep her adoring fans away.  Here is a rare picture of Megan caught when she's a Ninja and her theme song after.