Workout of the Day (WOD)

Monday 7/8/13

Those of you that told me you had interest in doing extra training to help with your gym WODs, Local CrossFit Competitions and to get you better prepared for the 2014 CrossFit Open.....extra training starts this week.  You spent last week establishing new one rep maxes on your back squat and front squat, so this week begins your 10 week squat strength cycle that will be partnered with extra training & skill work.   

If you are still interested in extra training, it's never too late to start.  Just email me, text me at 206-399-5707 or post in comments and I can get you started.

Remember, I want to know what you're doing this summer.  Send me pictures of you on your vacations, adventures, hikes, goofing off on or by the water.  Show off your best hand stands, squats, burpees and cheers while doing your summer activities.  

Here is Paul at the summit of Mt. Rainier. Paul climbed Mt. Rainier on June 22nd, he left Camp Muir under the "Super Moon" at 1am and reached summit at 6:59am.

Congrats Paul and thanks for sharing. 


Strength:  Weighted Pull-Ups 5x5x5x5x5

5 Rounds
10 Deadlift (255/155)
15 V-Ups

I learned something this past week, that is . . .  many of you have no idea who Techno Viking is.  Absolutely ridiculous, he's a YouTube Original.  Classic video that everyone should have watched, so here is the legend.  TECHNO VIKING (he doesn't appear in this video until the 40 second mark but definitely watch it all)

Today's Workout

Tomorrow's Workout