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If you’re looking for some fun & excitement this weekend – be sure to head to Tacoma to watch the CrossFit Northwest Regionals at the Tacoma Dome, where you can stomp & cheer for our own Kendall Vincelette!
If you’ve never been to a big CrossFit competition before then it’s something that you really, really need to do. You get to see how the truly elite athletes roll. You get to see the highest levels of work capacity and mental toughness. It’s extremely humbling but it’s also totally inspiring.
There will be a group of CFE athletes there for the weekend, if you’d like to meet up, let Brittney or Tracy know as they are coordinating.
West Regional | North West and Canada West | Tacoma Dome – Tacoma, WashingtonGet your tickets to the regionals now on Games.CrossFit.com.
- One day pass – $20
- Three-day pass – $50
– closed on Saturday & Sunday
– open Monday starting at 9:00 am for the Murph WOD, with our first round / heat going at 9:30 am.
Some tips to follow on Saturday & Sunday to have a better WOD on Monday from the folks at FT (function that)
.”1. Hydrate! With water (not beer, you lushes). And I mean LOTS of water!!! When you feel sufficiently hydrated, drink a little more. You’ll thank me for it Monday.
2. Don’t overdue it on Saturday or Sunday. It’s a weekend to rest or do a strength WOD focused on shoulders. Your legs will be sufficiently brutalized Monday. Give them the day off today.
3. Hand care 101 – take a file to those calluses! Nothing ruins a good post-WOD bbq like blood in the chips & dip. Nuff said.
4. Eat a LOT. Plenty of fat and protein will help ensure you have plenty of gas in the tank Monday. A couple of bacon burgers with avocado will do the trick.
5. Plan your post-WOD meal… Sweet potatoes with coconut oil immediately after are my favorite. Invite yourself to someone else’s spread where there will be lots to munch on. Now you can have that beer.”
Tips And Tricks
For most of the population Murph’s 200 pushups are the limiting factor. Many athletes will bite off more than they can chew attempting to break them up in to sets of 20. By the time they’ve accumulated the first 100 pushups they are struggling to string three together at a time.
Pushup burnout can be prevented by partitioning the workout wisely. Listed below are some rep schemes to consider:
The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy.
20 rounds of
– 5 pullups
– 10 pushups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beginning).
– 15 squats
If pushups are a particular challenge for you consider the following scheme
20 rounds of:
– 5 pushups
– 5 pullups
– 5 pushups
– 15 squats
Similar to the 5-5-5-15, 20 rounds of:
– 5 pullups
– 5 squats
– 5 pushups
– 10 squats
– 5 pushups
What To Expect
Times vary quite a bit on Murph. The mile route will of course be a big factor in determining your time. As a rough guideline though consider the following for an athlete (male or female) completing the workout without a weight vest:
- +70 Minutes Beginner
- 40-70 Minutes Intermediate
- 30-40 Minutes Advanced
- 30 Minutes or less Elite
From Coach Tony Weidner
“First off, we would like to take a moment and congratulate all of our athletes for successfully completing the 2015 CrossFit Open. For most of us, our 2015 CrossFit Games season has come to an end and our CrossFit Everett coaches are extremely proud of each and every one of your efforts.
It’s also a great time to take a step back and ask yourself if you accomplished the goals that you set for yourself last year. Were you able to get that toe-to-bar? That first double-under? Finally get your first chest-to-bar pull up? I know somebody who actually got their very first muscle-up during 15.3! He didn’t just get one though; he finished a second set of 7! How awesome is that!?
While all of you have made progress, some of you may feel like you are stuck in a rut. It happens to everybody as we approach our maximum physical potential, and it requires focused dedication to continue to get better day in and day out. I know there are a handful of you out there that fell short of your goals. DO NOT BE DISCOURAGED! Failure is not the end of the road; it’s simply a stepping-stone to success. Is Russell Wilson going to hang up his cleats because he didn’t win Super Bowl….? No. He is going right back to the drawing board to start working towards next season (or maybe he puts on the baseball cleats??).”
If you’re looking to start off on the right foot and pick a movement that CFE athletes want to be able to do the most, look no further than our first ever Pull-up Clinic, led by Tony. He wants to lend a helping hand to those of you who want to make some serious progress towards mastering the pull-up, so here’s your opportunity!
This clinic will be individually tailored for you, based on your current skill level, whether you can jump on the bar and knock out 15-20 unbroken pull-ups, or can’t find enough bands in the gym to get you through the WOD.
Tony promises to have some tips and tricks to get you moving towards where you want to be. He can’t guarantee that you will be cranking out pull-ups by the end of this clinic; however, he can guarantee progress, and an educational foundation to understand the fundamental requirements to do pull-ups.
The first session will start off with a quick presentation to ensure that everyone is familiar with the terms that will be used over the next four weeks. Focus will be on:
- mobility that pertains to doing pull-ups
- proper position when hanging from the bar
- safe kipping technique
- how to properly use a band
We will refine standard kipping as well as butterfly pull-up technique for those that are prepared for it. You will be assigned weekly exercises to perform as “homework” throughout the week to ensure that you make continual progress.
- Class size is limited to 12 athletes per session (so 24 athlete’s total) in order to ensure adequate coaching
- Cost: $40 in cash or check for all four sessions
- Signup sheets are available at the gym
Session 1 (limit of 12 athletes)
- Saturday May 2nd noon
- Wednesday May 6th 5:30
- Saturday May 9th at noon
- Wednesday May 13th at 5:30
Session 2 (limit of 12 athletes)
- Saturday May 2nd 1:30 PM
- Wednesday May 6th 6:30 PM
- Saturday May 9th 1:30 PM
- Wednesday May 13th 6:30 PM
Don’t Wait – Pick your Session & Sign up now @ the gym
This is sure to be a sell-out
See you Saturday!