theLAB | A CrossFit Gym On Lake Union http://www.eastlakecrossfit.com Wed, 19 Jun 2013 01:56:31 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 Box jumps – More complicated than you think http://www.eastlakecrossfit.com/2013/05/15/box-jumps-more-complicated-than-you-think/ http://www.eastlakecrossfit.com/2013/05/15/box-jumps-more-complicated-than-you-think/#comments Wed, 15 May 2013 16:37:06 +0000 joseph http://www.eastlakecrossfit.com/?p=4307

]]> http://www.eastlakecrossfit.com/2013/05/15/box-jumps-more-complicated-than-you-think/feed/ 0 More muscle up tips http://www.eastlakecrossfit.com/2013/05/13/more-muscle-up-tips/ http://www.eastlakecrossfit.com/2013/05/13/more-muscle-up-tips/#comments Mon, 13 May 2013 16:35:43 +0000 joseph http://www.eastlakecrossfit.com/?p=4304

]]> http://www.eastlakecrossfit.com/2013/05/13/more-muscle-up-tips/feed/ 0 Sunday Funday http://www.eastlakecrossfit.com/2013/05/12/sunday-funday-70/ http://www.eastlakecrossfit.com/2013/05/12/sunday-funday-70/#comments Sun, 12 May 2013 12:00:23 +0000 lindsey http://www.eastlakecrossfit.com/?p=4377 Pursuit & Performance:

5 Rounds
400 M Run
20 KBS (green/yellow)
40 DU

]]> http://www.eastlakecrossfit.com/2013/05/12/sunday-funday-70/feed/ 0 Saturday http://www.eastlakecrossfit.com/2013/05/11/saturday-66/ http://www.eastlakecrossfit.com/2013/05/11/saturday-66/#comments Sat, 11 May 2013 12:00:00 +0000 lindsey http://www.eastlakecrossfit.com/?p=4375 Pursuit & Performance:

Classes @ 8a & 9a:
25 minute AMRAP
10 ring rows
12 lateral paralett jumps
25 double-unders

Open Gym 10a-12p:
A. Hang squat clean
B. Hang squat snatch
C. Back Squat @22X1 – 1,1,1,1, 1, 1, 1; add wt. every set
D. 50 CTB chin ups for time

]]> http://www.eastlakecrossfit.com/2013/05/11/saturday-66/feed/ 0 Double unders aren’t enough http://www.eastlakecrossfit.com/2013/05/10/double-unders-arent-enough/ http://www.eastlakecrossfit.com/2013/05/10/double-unders-arent-enough/#comments Fri, 10 May 2013 16:34:39 +0000 joseph http://www.eastlakecrossfit.com/?p=4301

]]> http://www.eastlakecrossfit.com/2013/05/10/double-unders-arent-enough/feed/ 0 Friday http://www.eastlakecrossfit.com/2013/05/10/friday-72/ http://www.eastlakecrossfit.com/2013/05/10/friday-72/#comments Fri, 10 May 2013 12:00:12 +0000 lindsey http://www.eastlakecrossfit.com/?p=4373 Pursuit & Performance:
A.) Barbell TGU Work – 12 mins
B.) AMR in 15 mins:
3- Muscle Ups
10R/L Split Jumps w/ Sandbag
200 M Run w/ Sandbag
*If no MU – Practice 3 second Negative Chin-ups for 3 reps, and Hollow Rock Hold for 20 sec in place of the 3 Muscle Ups

]]> http://www.eastlakecrossfit.com/2013/05/10/friday-72/feed/ 0 Thursday http://www.eastlakecrossfit.com/2013/05/09/thursday-72/ http://www.eastlakecrossfit.com/2013/05/09/thursday-72/#comments Thu, 09 May 2013 12:00:18 +0000 lindsey http://www.eastlakecrossfit.com/?p=4371 Pursuit & Performance:

A.Clean & Jerk – 1 RM; 20 mins (only 3 misses) (Jerk can be split or power)
B.Back squat – 5,4,3,2,1; (5 rep @ 80% and go up from there)
C. 10 min cool down jog or row

]]> http://www.eastlakecrossfit.com/2013/05/09/thursday-72/feed/ 0 Super slow motion snatch http://www.eastlakecrossfit.com/2013/05/08/super-slow-motion-snatch/ http://www.eastlakecrossfit.com/2013/05/08/super-slow-motion-snatch/#comments Wed, 08 May 2013 16:33:10 +0000 joseph http://www.eastlakecrossfit.com/?p=4297

]]> http://www.eastlakecrossfit.com/2013/05/08/super-slow-motion-snatch/feed/ 0 Wednesday http://www.eastlakecrossfit.com/2013/05/08/wednesday-75/ http://www.eastlakecrossfit.com/2013/05/08/wednesday-75/#comments Wed, 08 May 2013 12:00:04 +0000 lindsey http://www.eastlakecrossfit.com/?p=4369 Pursuit & Performance:

A.Deadlift – 5 RM – 15 mins; drop from the top b/t every rep.
B.15 mins – to find heavy P.Jerk
C. AFAP:
30 Strict Pullups
60 Push Ups w/ HR
90 Air Squats

]]> http://www.eastlakecrossfit.com/2013/05/08/wednesday-75/feed/ 0 Tuesday http://www.eastlakecrossfit.com/2013/05/07/tuesday-70/ http://www.eastlakecrossfit.com/2013/05/07/tuesday-70/#comments Tue, 07 May 2013 12:00:40 +0000 lindsey http://www.eastlakecrossfit.com/?p=4367 Pursuit & Performance:

A1)Double Leg Hip Thrusts w/ sandbag onto a bench – 30 Total reps; 2 Sec Pause at top
A2)Ring Dips: 50 Reps for DUDES; 30 reps for the CHICKS
*slice and dice A1 & A2 as you choose
Partner Conditioning: 20 min AMR:
P1 – Burpee Box Jump (28”/24”)
P2 – 200 M Farmers Carry (green/Yellow)
*Score equals ALL Burpee Box Jumps b/t P1 & P2
* Every time KB’s touch the floor MINUS 1 Bupree Box Jump Rep for every incident

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