Continue reading »]]> Thank you to all of our volunteers who helped keep PXT open while we were out of town!!! If you attended a class while we were gone, be sure to tell the person who opened for you, “Thank You!”

-Coach C.

Monday 130520

“Jackie”
1000m Row
50 Thrusters 45#
30 Pull-ups

Tuesday 130521

“Helen”
3RFT:
400m Run
21 KB Swings 1.5p/1p
12 Pull-ups

Wednesday 130522

Barbell Complex,
7 Rounds, each for max weight:

3 Hang Power Cleans
3 Hang Cleans
3 Cleans

Thursday 130523

ME: Sumo Deadlift with 20% in Chain Weight

Friday 130524

5 Rounds, each for time and “Bear” weight.
Rest as needed between rounds.

12 Wallball 20#/14#
3 “Bear” complex
6 Burpees

Saturday 130525

3 Rounds, each for max reps:
1min work,
30sec rest.

Sledgehammer Strikes
Kettlebell Swings 1.5p/1p
Squats
Toes-to-bar
Tire Jumps

Check the schedule for special Memorial Day hours!

(no early morning classes)

Also, the end of May and beginning of June brings the CrossFit Games Regional Competition in Kent WA. Cody and Jen will be traveling to attend the event as Judges so keep an eye on the schedule for potential changes!

Continue reading »]]> Monday 130513

ME: Press

Then…
10 Min AMRAP
3 HSPU
6 Squats
9 Sit-ups

Tuesday 130514

ME: Back Squat

Then…
21-15-9
Deadlift 225/155
Burpees

Wednesday 130515

ME: Deadlift

Then…
1,2, 3, 4, etc…
For 12 Minutes of:
Hang Squat Snatch 135/95
Pull-ups

Thursday 130516

5 Rounds For Time:
400m Run
21 Knees-through-elbows
21 Push-ups

Friday 130517

(Subject to change!)
5 Rounds For Time:
14 Box Jumps 24”/20”
7 Cleans 60%
21 Sit-ups

Saturday 130518

(Subject to change!)

Team WODs:

500m/max
Row/Wallball

400m/max
Run/Burpee

200m/max
Tire Flip/D.U.

Continue reading »]]> Monday 130506

CrossFit Striking Circuit:
Basic Striking and Kicks.
2 min Work, 30 sec Rest
Sit-ups
Double-unders
Heavy Bag
Push-ups
Squats
Sparring Dummy
Box-Jumps
Pull-ups
Parallette Jump-over Burpees
Flutter Kicks
Sledgehammer Strikes
Renegade Rows 25#/15#

Tuesday 130507

Barbell Complex:
7 Rounds For Time:
5 Deadlifts
3 Hang-Squat Cleans
1 Press
@ 80% of Max. Press

Score time and weight.

Wednesday 130508

“Mary”
20 min AMRAP:
5 Handstand Push-ups
10 Pistols
15 Pull-ups

Thursday 130509

ME: Clean & Jerk

Friday 130510

Run 5k

Saturday 130511

AMRAP 20 min:
DL @ 70%,
1 Deadlift
6 Push-ups
6 Burpees

2 Deadlifts
6 Push-ups
6 Burpees

3 Deadlifts
6 Push-ups
6 Burpees
Etc…

Continue reading »]]> Monday 130429
ME: Bench Press

Then…
Mini Cindy:
10 minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Tuesday 130430
ME:
Sumo-Stance Rack Pull from Knees

Wednesday 130501
For Time:
100 Sit-ups
400m Run
80 Floor Levers
400m Run
60 Toes-to-Bar
400m Run
40 Knees- Through-Elbows
400m Run

Thursday 130502
ME: Snatch Balance

Friday 130503
5 Rounds for time:
5 Front-Squats @ 70% (taken from floor)
15 Pull-ups
30 Lunges

Saturday 130504
5 Rounds, Each for time, rest as needed between each round:
30 Wallball
20 Burpees

Continue reading »]]> Monday 130422

“Annie”
50-40-30-20-10 Reps for Time of:
Double-unders
and Sit-ups

Rest, then complete…

5 Rounds for time of:
7 Knees-Through-Elbows
and
14 Squats

Tuesday (Happy birthday Coach Jen!) 130423

“Diane”
21-15-9 reps for time of:
Deadlifts 225/155
Handstand Push-ups

Wednesday 130424

30 Manmakers for time and weight.

Thursday 130425

ME: Chained Back Squat, 20% in Chains

Friday 130426

Kyra’s Chocolate Chipper-

Happy birthday Kyra!

Saturday 130427

Multiple Choice WOD:
a) 21-15-9
Row (cal.)
Bar Dips

b) 21-15-9
Dumbbell Thrusters 25/15
Parallel Ring Rows

c)21-15-9
Kettlebell Swings
&
Toes-to-bar

Continue reading »]]> I’ve only received 7 responses for the Survey I posted last week. I would really like to hear from ALL of you! It is only 10 questions long, easy to fill out and you will remain completely anonymous! This survey will help determine the future of your gym. Please take just a minute and give me your thoughts!

Thanks!

TAX DAY:130415

30-25-20-15-10-5 Reps for Time:

Paralette Push-ups, feet on 12″ riser
and
Pull-ups

Make sure you are getting full range-of-motion! For each of these push-ups, your chest must pass between your hands and finish with a clean lock-out of the elbows. Keep your hips up into a solid “hollow body” position.

Sacrificing range-of-motion to get a better time will only lead to poor habits, decreased joint stability, decreased flexibility and over-all less work done!

Tuesday 130416

“The Bear”
5 Rounds, resting between rounds as needed:
Each round consists of the following barbell complex, repeated 7 times within the round:
Clean
Overhead Any Way
Back Squat
Overhead Any Way

Score your loads for each round and remember- you are not allowed to put down the bar throughout the round of 7 reps, even to re-grip the bar.

If you would like to see previous posts and comments of this workout, just search for “The Bear” in the upper right corner of this site!

Wednesday 130417

4 Rounds For Time of:
Lunge 25m-ish (to south end of building)
Run 375m-ish (remainder of our normal 400m)

Thursday 130418

“Elizabeth”
21-15-9 reps for time of:
Cleans 135/95
Ring Dips

Why are you asking? As a matter of fact, it IS full squat Cleans!

Friday 130419

ME: Rack Jerk Support

Saturday 130420

We WILL have the Sledgehammer Workshop at 9am
There will be NO CrossFit Class at 11:00- Anniversary Bus Tour

Continue reading »]]> We want to bring you more and we want to make you better! Mo-betta!

We are offering several special clinics right now to help you become your best you! We also need your help getting the word out about them so please, read on!

1st- A new, women’s-only intro to CrossFit that includes in-depth life coaching strategies for success!

There are three major concerns to overcome for most people to try out our gym.:

• Intimidated. That is the word most often used by people reluctant to come in to our gym. Our community is one of the warmest, most welcoming and supportive bunch of people I know! But no one can ever know that if they never come in!
• Price can also deter people who don’t know what they are getting when they come here. Many compare our price to a gym membership when they should be comparing it to personal training rates!
• Their own personal road-blocks (schedule, motivation etc…). Many do not prioritize their health.

This workshop is designed to help with all three of these concerns!

Coach Marge Rowan is developing a Well-Life Coaching program to help break through the walls that are holding people back! Each Workshop class will begin with a small, women’s-only group counseling session to help remove roadblocks including schedules, family priorities, motivation, nutrition and more! Then, the participants will be taken through a structured introduction to the basics of CrossFit, followed by a short, gradually progressed workout!

This workshop is the perfect solution to remove any excuses from someone who needs CrossFit! But we need your help getting the word out! Of course, tell all your friends and family, but if you have access to any other ways of getting this out to the public, we could reach even more! Clubs, organizations, schools, work bulletin boards… the more people we reach, the more positive impact we can have in their lives!

Help us reach out and change lives! For more details on this workshop, see the full description HERE or contact Coach Marge!

2nd- CrossFit Running and Endurance Workshop.

This has been our most popular workshop in the past and often sells-out! Why? In a word: results!

In this workshop, participants are assessed through a frame-by-frame video analysis of their running form. The best part? We re-analyze a new video of them at the end of the workshop and you can SEE, without a doubt, how they improve from the first class to the last. Participants are also given the knowledge and tools to continue self-guided improvements.

We cover:

• Running form for reduced injuries, improved efficiency and better enjoyment of running.
• Endurance programming to prepare for races and events.
• Tempo and pacing for certain distances and goals.
• Event day and endurance supporting nutrition.
• Mobility and tissue maintenance for optimum health.
• Skills & Drills and homework for continuing education and practice.
• How to decrease your training volume and increase your distance abilities!
• Very little volume of running in the workshop so it won’t interfere with your current training and almost any level of student can participate.

I love coaching this clinic because we really get to see the change in each student over the course of the 6 weeks! 

This Workshop is also open to non-members. You do not have to be a CrossFitter or a Runner to benefit from this workshop. Participants should be healthy enough to do a little bit of running but ANY level of running ability will be successful. For more information on this workshop go HERE or talk to me, Coach Cody. Spread the word! Thanks!

Continue reading »]]> Just a few years ago I watched the CrossFit Games online. It was a home-grown event with no sponsors, no coverage and very small prize money (the first games was a winner-takes-all $500!).

Now, just a few years later we have the CrossFit Games on ESPN, Live updates and performances (not to mention a live and customize-able leader board!). The winners now take home six-figure prize purses and this year, for the first time I’ve heard of, we now have people who are devoting themselves to this sport as a profession. A female athlete who has taken 6 months off of work to devote to winning the CrossFit Games!

You are literally witnessing the birth of a new sport! I know I am sounding melodramatic here but if you had seen the evolution of CrossFit that I have over the past few years you would get what I’m talking about. When Jen and I started coaching CrossFit there were fewer than 500 affiliates world-wide. There are now over 5,000. The games were not professionally ran. The only CrossFit videos online were from the founder, Greg Glassman’s own gym and he was still coaching in the original CrossFit Gym when we were getting started. We were shocked when he closed his doors and donated all of his equipment to the Marine Corps base at Camp Pendleton!

Through all of the growth, CrossFit has retained a grass-roots community that is like no other. Where people always cheer louder for the last-place finisher than they do the winner, where people from all over the world treat you like you are part of their own gym. We all speak the CrossFit language and we all know what it feels like to be completely beat-down after the WOD. Ya, it’s a cult, but it’s a good cult!

If you have never experienced a live CrossFit event outside of our little gym, I encourage you to consider attending the NW Regionals! You will not be disappointed! Regardless of your own fitness level, you will be inspired! I believe this year’s Regionals will sell-out, so plan ahead! Get your tickets or register as a volunteer soon!

Check out this Games Update show (complete with out-takes at the end) and be inspired!

Continue reading »]]> Excellence is all about the process of constantly improving. We want to be better, so we need your help! Weather you have been a member for a day or a decade, we want to hear from you!

Please answer the 10 question survey below to help us direct the future of CrossFit Excellence! Simply type your responses in the box below each question. You can be as brief or comprehensive as you like! Thank you!

Click here to take survey

The future is up and the best is yet to come!

Continue reading »]]> You might be thinking the CrossFit Games Open is over now, but it has only just begun! Now the top scoring athletes in each category from around the world are heading to their respective regional competitions. There they will compete for their chance to go to the final CrossFit Games in L.A. and fight for the title of “Fittest on earth”!

Check out this Regional Promo from last year!

Jennifer and I have volunteered to help out at the NW Regional competition
May 31, June 1, June 2
Kent, Washington
ShoWare Center 625 W James St Kent, WA 98032

Anyone can help! I would highly encourage each of you to consider volunteering, or at least going up as a spectator. You all do this “sport” as part of your healthy lifestyle. Seeing the top athletes in the world compete at this level is exciting and inspiring! It is impossible for me to convey how awesome it is unless you are there, so be there!!!

I’m sure if enough of us go up we could arrange car-pooling and/or accommodation sharing to help offset expenses. All volunteers receive an extra spectator ticket as well! It would be SO COOL to take a herd of PXT CrossFit Excellence peeps to represent our community.

To see more about the events and volunteer opportunities, check out the CrossFit Games Site!

Training for the week of 130408:

Monday 130408

“Texas Cardio”

EMOM 20 min:
5 DL@60%

Don’t sit between sets.
Keep grip over-handed as long as possible.

Tuesday 130409

For time:

Row 1000m
100 Sit-ups
Run 400m
40 K2E
100 D.U.

Then… without resting perform 10 Turkish Get-ups (5 each side) 1.5p/1p

Wednesday 130410

“7&7 for 7″

7 Min AMRAP:
7 Wallball 20/14
7 Burpees

Thursday 130411

ME: 3 Front Squats, 1 Jerk

Taken from the rack. Complete all 4 reps before re-racking or dropping the bar.

Friday 130412

5 Rounds for time of:

400m Run
40 Box-Jumps
4 Hang Squat Cleans @80%

Saturday 130413

2 minute work
30 sec rest
for max total reps:

Sledgehammers 12#/8#
Toes-to-bar
Kettlebell Swings 1.5p/1p
Sit-ups
Back Extensions
Pull-ups
Push-ups
Squats
Box Jumps (tire)
Paralette Jumps (over & back = 1)