Tulalip Bay CrossFit

For time:
800m run
30 pull ups
10 burpees
20 pull ups
20 burpees
10 pull ups
10 burpees

Oh the rain is back so that must mean its time to run! Dunno how it happens but it seems like we run a lot on the rainy days and we are inside on the sunny days! I swear guys I don’t do it on purpose, but it don’t stop us anyways. We are ready for anything and everything. Nice job today fighting through the mix I mono-structural and gymnastic movements! I love this stuff.

Last reminder we are on a different schedule starting Thursday through Monday. Tomorrow we will only be running our 5:30 am class and noon, Friday and Saturday closed and Monday (holiday) noon and 4pm. Thanks guys!
Apollo

5-10-15-10-5
Hang snatch 95/65
Sumo deadlift high pull

Today we put in work with the barbell! It was a workout where it is super important to fire those hips and use a strong jump. Everyone did awesome and it was fun!!!

As many of you know the NorthWest CrossFit Regionals are this weekend and both Apollo and I are competing as individuals! We hope to see you down at the puyallup fair grounds to watch!!! Hours for this week and holiday Monday will be
Thursday 530am & noon
Friday- closed
Sat- closed
Monday- noon and 4pm

3 rounds for time
50 double unders
40 sit ups
30 medball cleans
20 pull ups
10 push ups

What better way to start o the week with a grinder like this! This one forced us to focus on a pace instead of sprinting out of the gate to try and blast the time out of the water. If this was your stay aft then most likely your time was was slow as you broke down over time. Learn from this and apply it to the next one. Everyday we push out limits and learn something new about ourselves. For instance something as simple ad running a 400 in warm up, hard at first but if you try a little harder everyday it will become easy. Nice job on that Edith!

If you all are noticing some changes going on at tbcf you are right! Had a lumber package dropped off and pull up rig delivered! Construction on the new space to start Wednesday! Stay tuned.

Also reminder that we will be closed Thursday after noon and all of Friday and Saturday due to the northwest regionals Roselle and I are competing in to see who’s the fittest in the northwest! If you aren’t busy come on down and support.
Apollo

In teams of two complete the following for time:
50 thrusters 115/75
Run 400m with bar
50 sit ups each
Run 400m with bar
25 push ups each
Run 400 with bar
25 pull ups
*bar can not tough ground on thrusters or on run, 10 burpee penalty each every time
*you are only allowed to rest in the plank position. Any time you come off the bar or rest in a different position 5 burpee penalty.

Today was THE team wod of the year! It was an awesome one…..50 thrusters split between two partners while passing it back and forth to keep it off the ground, running with both partners holding a loaded bar and doing push ups on the bar and keeping it from rolling! Today had everything we’ve never done before. Makes me want to program it again so everyone gets the chance to try it. For now pictures will have to tell ya 1000 words….

Skill
10 minutes to build up to a heavy power clean and push jerk
Then
Emom for 7 minutes complete 3 power clean and push jerks

Wod
2 rounds
20 back squats 95/65
15 hrpu
20 front squats
15 hrpu

This was fun to watch today. I’m proud to see you all working on great form and positioning during your movements. This will make all your workouts faster and easy the more efficient you can be with all your movements. Keep it up guys your doing great .
Apollo

3 rounds for time
15 wall balls
20 lunges w/wall ball
200m run w/wall ball
10 hspu
Rest 5 min
30 ring dips for Time

Nice job on this wod today kids and shout out to Ryan, dirty thirty! How bout 30 ring dips for time to celebrate!
Apollo

For time
4 rounds
20 kbs 55/35
30 goblet squats
400 m run
Rest 90

How many squats is a goblet? Mmmmm about 120?!?? This one was a little sneaky in that I’d didn’t look like much on te board but on almost every single persons first goblet squat I head UGH WHAT THE! Haha music to my ears. Good job today!
*note: I’ve got a critical message. I’ve been seeing a little too much wavering in form with some people over stretching to do a little bit more weight. We have to be technically sound to improve and most of all stay healthy so I’m going to be coming down on those that I see going too fast and not focusing on form. Consistent mechanics over intensity, that is proper crossfit.
Apollo