CrossFit Everett

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WOD:

AMRAP

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5 min. AMRAP:
5 Push press (95 lb /135 lb)
15 Sit-ups

Rest 2 minutes then:

5 min. AMRAP
5 Front Squats (95 lb /135 lb)
15 KB Swings (35lb / 55 lb)

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Robyn is going to town on broccoli – check out her latest recipe and you’ll know why!

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I have been eating a lot of broccoli lately. Like insane amounts. Probably a head of broccoli at a time. And the awesome thing is… that its broccoli! I don’t have to feel guilty about overindulging like I would with dark chocolate covered almonds or plantain chips (both of which are awesome, and welcome in my mouth any day…). The recipe is simple, and it makes a great side for just about anything. I’ve had it for lunch and dinner, and even snack. Yes, mom, I said I’m eating broccoli for a snack. Why all of a sudden the obsession with broccoli, you ask? Well I just completed my second run through the 21 Day Sugar Detox by Balanced Bites, which restricts your intake of not only processed sugary indulgences but also fruit consumption as well. It’s hard, but the results are worth it. Anyway – broccoli has become my go-to munchy type treat. It roasts up all crispy crunchy like, and is a good sub for chips. Enjoy!

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Oven Roasted Broccoli

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Ingredients

2-3 cups broccoli florets, large pieces quartered, small pieces halved
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon chili powder
1/4 teaspoon fresh ground pepper
1/4 teaspoon sea salt
2-3 tablespoons olive oil

Directions

1. Pre-heat oven to 425 degrees
2. Combine all ingredients in a bowl, making sure all pieces are well coated (I usually just mix it all around with my hands)
3. Pour onto a foil lined cookie sheet (easy clean up)
4. Bake for 25 minutes. When the timer goes off, turn the oven off and let sit for another 5 minutes.

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Yay for broccoli!

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 - Robyn Lang

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WOD:

AMRAP – 15 min:

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Going back to CrossFit Games Open 11.2!

Complete as many rounds and reps as possible:

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9 Deadlift (105 lb / 155 lb)
12 Push-ups
15 Box jumps (20″ /24″)

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Pushups

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We are grateful for having Randy as an integral part of CFE over these past few years. It will be very strange for a while to not see him working out or coaching one of our class sessions. For those of you who’ve trained with him, you know his many talents and you’ve probably had some of the best moments a student can have, being encouraged and learning from him. Randy has educated and inspired many of us, helping to shape and sharpen not only our skills but to support us to be the best we can be, whether athletically or with the Paleo diet (I have to say, the best Paleo challenges and potlucks EVER!).

For those of us who know him as ‘friend’, a little piece of you is also starting the journey to Florida with him this weekend. Randy, there is no other way to put it, you will be missed – travel safely!

Below are a few photos of Randy from the gym (old location to new) & CrossFit events he’s been a part of.

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And now a few words from Randy:

Guess this time it is a real good bye from me. Although the love of my life, Angela Marie, moved to Florida last November, I stayed behind (not by choice) to close up 50 years of my life. It looks like this Saturday will be my last day in the Northwest and I will begin my journey (in my truck) to Florida. I will make a quick stop in Wenatchee to say goodbye to my family and then begin the 3000 mile trip.

I need to take this opportunity to say “Thank You” to all of our athletes at CrossFit Everett and other local CrossFitters that I have had the pleasure of meeting over the last few years. Thank you for being my family, supporting me through hard times, being my friend and teaching me about life. I will truly miss all of you and cherish the memories of the times we had. I have a strong connection with so many of you that I am sad that I won’t have proper time to say goodbye the way I would really like to, so I will say “see you soon.”

CrossFit Everett is made up of an impressive group of people that make this community like a family. I truly hope that the CrossFit gym I start will have a community of people as awesome as all of you. I need to thank Jesse for being a good friend and always being there when I needed someone. He has been the kind of friend that would always show up to help me out no matter what. Thank you Jesse! Feel lucky because you have a great leader. Chris and Gayl have also been so important to me and my transition to Florida that it will be impossible to say thank you enough times. Thank You Chris and Gayl!

Any and all of you will always be welcome in Pensacola, Florida if you ever have time or are in the area. If things work out then the name of our gym will be Perdido Bay Crossfit . Look for our website and Facebook page to go live later this spring. Hopefully, we can stay in touch through our Facebook page and website. Wow, this is hard to write.

Love all of you,

Randy

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WOD:

For Time

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6 hang power cleans (105 lb / 165 lb)
20 double unders
5 hang power cleans (105 lb / 165 lb)
20 double unders
4 hang power cleans (105 lb / 165 lb)
20 double unders
3 hang power cleans (105 lb / 165 lb)
20 double unders
2 hang power cleans (105 lb / 165 lb)
20 double unders
1 hang power clean (105 lb / 165 lb)
20 double unders

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Pushups

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A long time ago, the daily WOD’s were generally not posted before I headed to class in the afternoons as Jesse’s philosophy was posting the WODs earlier in the day led to ‘cherry picking’ … you’d come workout only if the moves or lifts or WOD’s were something you liked to do.

Yeah, sure was my reply to that — my schedule of attendance that first year was based on IF I could MOVE all four of my limbs following the previous day’s WOD! Nothing to do with what the next WOD would bring and it took a little bit of campaigning, some convincing and a poll that a lot of you participated in (thank you!) to change his mind to WODs being posted first thing in the AM.

To me, knowing the WOD before heading to class that means you have your long socks for rope climbs, maybe you wear different shoes if there’s a lot of running or you bring your O shoes if there’s a lot of lifting or that I bring my jump rope and a bigger bottle of water cuz I’m gonna need it.

If you cherry pick your workouts, know that you are missing out on the work you need to do, the challenges you need to face and the weaknesses you need to strengthen.

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I confess: I used to be a cherry picker. A bad one, for a time. This workout here, that workout there, never that one.

I picked. Often. I didn’t go in on the days my gym posted something running-ish or gymnastics-ish or just not barbell-ish. (Although I never fled after reading the whiteboard. I do know people who’ve done that, though. One look and poof! They were gone.)

Sometimes I did it because I was tired, or scared. And sometimes I was just tired of sucking at things. When I was an affiliate owner, it wasn’t so bad — I controlled the programming, right? As a member though, I was at the mercy of another coach. Gulp. Beads of sweat. Control issues …

I’ve cherry picked my way across three continents and most of the fifty states. But it’s over.

I don’t cherry pick anymore. I’m reformed. I show up at the 6am class, four days a week. If we’re squatting, I squat. If we’re double-undering, I’m in. If we’re tossing back bourbon, I’m grabbing a glass. Okay, maybe that was a dream, but you get it. My coach writes it, I’m doing it.

How did this change occur? I’d like to spew a lot of words about how I matured, how my fitness improved, how with mental training and razor-like focus I willed myself into a warrior like those at Valhalla.

The truth might be different.

I actually just found the right fit: a class time that fits (6am) with a coach that fits, at an affiliate where a main focus (barbell movements) is something that thrills me and forces my feet into sneakers at a dark hour when most people are still dreaming about riding dinosaurs and having sex. (Not together. Get your mind out of weird places. Jeez.) The routine allows me (psychologically) to deal with the unexpected.

It’s not a big, sexy answer. But, sometimes, that’s exactly how we find what works. This feels right. Safe, I can embrace the opportunity to feel unsafe. Or, I just stopped being a pu**y. Either answer will be graded as correct.

 - from CrossFit Lisbeth (Cherry Picker Confessions)

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Do you Cherry Pick?

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WOD:

AMRAP – 7 Minutes

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Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (65 lb / 100 lb)
3 Chest to bar Pull-ups
6 Thrusters (65 lb / 100 lb)
6 Chest to bar Pull-ups
9 Thrusters (65 lb / 100 lb)
9 Chest to bar Pull-ups
12 Thrusters (65 lb / 100 lb)
12 Chest to bar Pull-ups
15 Thrusters (65 lb / 100 lb)
15 Chest to bar Pull-ups
18 Thrusters (65 lb / 100 lb)
18 Chest to bar Pull-ups
21 Thrusters (65 lb / 100 lb)
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24.
If you complete 24, go on to 27, etc.

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Pushups

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