WOD 2/20/19

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When Steelheaders do cool things I like to make sure you guys know about them! Nate Rose is putting on the “INDOC” Challenge. Its a 4-5 hour event based around teamwork, physical endurance, mental toughness, and fun. We would love to see as many Steelheaders sign up for this great event which will be Saturday, May 4th! Go HERE to sign up!!

Well, here’s Wednesday’s work!

WARMUP: banded lat stretch x 2 min/side + 10 pike to cobra + 10 kb side lunge stretch + 10 bird dogs + 30 ft kick up to hs + 400m run

+

A.

Every 2 min - 6 sets

High Hang Power Clean + High Hang Clean + Clean *build in weight ea. set

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Every 3 min for 18 min

200m Run

20 Wall Balls

150m Row

WOD 2/19/19

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Pretty stoked to see such a great group of you all signed up for the Open! Let’s keep the momentum up and have a great Tuesday!

Here’s your work:

WARMUP: pigeon stretch x 2 min/side + 10 pvc crossovers + frog stretch x 30 sec + 3RDS: 5 bw box squats + 10 back strokes in plank

A.

Every 90 sec x 5 sets

1st: Box Squats x 3-5 reps @22x2 *one tough weight across

2nd: DB Prone Bench Supported Row x 5-8 reps/side @30x1

+

40/30 Cal AD

25 Pull Ups

75 Russian KB Swings (55/35)

25 Pull Ups

40/30 Cal AD

WOD 2/18/19

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Hey Guys! Welcome to Monday! It’s Presidents’ Day, but our schedule is still the same! This is the first week of the OPEN!!! If you haven’t signed up, please do. We have five weekly workouts that if you are part of the gym, will be programmed for Fridays anyway! Think of the atmosphere as a safe space for you to find your inner badass. We will encourage you, give you scaling options so that movements are achievable, and a sense of pride that you pushed yourself to something pretty dang rad. Plus we have cool shirts to wear on Friday Night Lights and Gold Rush and food trucks to end the night right! I hope you are part of this great part of our community.

Logistics. We will need volunteers to judge! If you can’t or aren’t competing, we would love to get you in on the action of helping to keep our competitors honest! ;) Let me know if you can help. Happy Open season everyone!

Here’s Monday’s work:

WARMUP: couch stretch x 1 min/side + spiderman lunge x 1 min/side + 1 min hs hold + 10 pass thru’s + 10 overhead squats (pvc) + 400m run

+

Teams of 3:

120 Power Snatches (65/45) (75/55)

120 Box Jump Overs (24/20)

12 Rope Climbs

90 Power Snatches (75/55)(95/65)

90 Box Jump Overs (24/20)

9 Rope Climbs

60 Power Snatches (95/65)(115/80)

60 Box Jump Overs (24/20)

30 Power Snatches (115/80)(135/95)

*30 min time cap

WOD 2/15/19

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Hope you had lots of love today! Even if it was only in the form of your workout partner! It’s Friday y’all!! That means one week until the Open. Get signed up, we have t-shirts coming, Friday Night Lights, Food Trucks, Cidery, and of course your favorite people getting their sweat on!

Here’s the last work of the week:

WARMUP: 3RDS: 400m run + banded hammy stretch x 10 + 10 kb halos (10 ea. way) + 20 calf presses

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A1. Wtd. Box Step Downs x 8-10/leg @31x2 (3 sets)

A2. Bench Press x 8-10 (3 sets)

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3 Rounds

20 Slam Balls

40 Double Unders

200m Farmer’s Carry

*If time…ROMWOD

WOD 2/14/19

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Happy Valentine’s Day and HAPPY BIRTHDAY GINNY!! You have been such an inspiration to so many at Steelhead. Your strength and determination amaze me, and if I am ever in a fight, lost in the wilderness, or generally need saving…I’m calling you!! Hope you feel loved and special tomorrow because you are!!

Grab your Valentine and let’s get this workout! Here’s Thursday’s work:

WARMUP: 5 min to get warm (row, bike, run) 5 min to mobilize (find something that is bothering you and a coach will be glad to give you tools!)

+

In Teams of 2

400m Row

100 KB Swings (55/35)

400m Row

100 Deadlifts (115/75)

400m Row

100 Sit Ups

400m Row

100 Deadlifts

400m Row

100 KB Swings

400m Row

B.

ROMWOD

WOD 2/13/19

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It’s hump day! You guys are crushing this week! Let’s keep it up! Here’s Wednesday's work:

WARMUP: foam roll quads x 2 min/side + spiderman lunge x 30 sec/side + 10 pass thru’s + 3RDS: 10 cal AD + 10 walking lunges

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A. Every 60 sec x 10 sets: Backsquat x 1 rep *build from empty bar to heavy single.

B. Every 60 sec x 10 sets: Chin Ups x 1 Rep *build to a heavy single.

+

50 Alt. DB Snatch (50/35)

50/40 Cal AD

-rest 3 min-

50 Burpees

500/400m Row

WOD 2/12/19

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Walking straight outta Monday.

HAVE YOU SIGNED UP FOR THE OPEN?? Do it! And, just to remind you that the workouts aren’t THAT bad…we’ll do one tomorrow!

Here’s Tuesday’s work:

WARMUP: 3RDS: childs pose x 30 sec + 10 cat cows + 10 scorpions + 3RDS: s/a db press x 5 reps/side @31x2 + 10 alt. box step ups

+

Every 90 sec x 10 sets

Press x 1 rep *build from empty bar to a heavy single

+

Open Workout 12.2

AMRAP in 18

15 Box Jumps (24/20)

12 Push Press (115/75)

9 T2B

WOD 2/11/19

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What a beautiful snowy weekend we’ve had! Hope you are warm and curled up and enjoying yourself this evening!

Have to say a Happy Birthday to lovely Carly! Hope you had a wonderful b’day weekend and Mikey better be spoiling you! You are a true badass my friend. xoxo!!

The grind. It found us. We hid…we got away for a bit. We ran around crazy, let our hair down, maybe drank a bit too much wine!!! It’s ok, the grind will find you. And beat you to submission for the next 5 days. Enjoy the last bits of freedom! ;) Here’s Monday’s work:

WARMUP: pigeon stretch x 2 min/side + 10 pvc crossovers + 10 inchworms + 3RDS: 5 muscle cleans + 5 front squats + 30 single unders

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A. Every 3 min x 5 sets: Squat Clean x 40 sec AMRAP *build per set

+

200m Sandbag Run

-then-

4 Rounds

15 Goblet Squats (55/35)

12 Pull Ups

50 Double Unders

-then-

200m Sandbag Run

WOD 2/8/19

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Happy Friday, and Happy Birthday to Marsha!! This is your year girl! So glad you found Steelhead as your home, you make it better!! Hope you feel lots of love on your special day!

Also, congrats to Tyler and Michelle on their adorable son! Hang on for the ride!

Friday night free? You need something fun, yet responsible to do? Come join Fridery! 430 WOD and Cidery after! Bring or order in your own food and let’s hang!

Here’s just one more WOD for the week:

WARMUP: 5 min to get generally sweaty (row, bike, run, jump rope) 5 min to mobilize.

+

A.

5-10-15

Back Squats (185/135)(225/155)

Box Jumps (30/24)

*make sure you sufficiently warm up to your weight and warm the legs up to jumping.

-rest until recovered-

+

With partner AD x 8 rounds of .5 mi. Rest while partner works.

B.

ROMWOD

WOD 2/7/19

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We are rocking through the week guys! Hope you have a rockin’ Thursday! Here’s your work:

WARMUP: foam roll low back x 2 min + banded pigeon stretch x 2 min/side + partner shoulder stretch + 400m run/row + 10 walking hammy stretch + 10 toy soldiers

A. 4 Sets:

- Romanian Deadlift x 6-8 reps @30x1

-rest 45 sec-

- DB Reverse Lunges x 10 reps/leg @2011

-rest 45 sec-

- Banded Pull Aparts x 10 reps @ 10x1

-rest 45 sec-

+

3 Rounds

200’ DB/KB Farmer’s Carry

200m Row

200’ Farmer’s Carry

20 DB/KB Deadlifts

*Rx (55/35)

WOD 2/6/19

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Have you signed up for the Open yet?? games.crossfit.com - GO SIGN UP!! Some pretty sweet shirts are in the works, and we want to see your name on the BACK!

Alright, this week is going down in fine fashion…let’s Wednesday:

WARMUP: lax ball on glutes x 2 min/side + lax ball on tspine x 2 min/side + 3RDS: 150m row + 6 scorpions + 6 iron cross

A. Every 2 min, for 18 min (3 sets of ea.)

Station 1: Stationary Dips x 8-10 reps @2111

Station 2: Nose To Wall Handstand Hold x 1 min

Station 3: L-Sit x 45-60 sec (accumulated)

+

EMOM x 16

Min 1 - AD Cals

Min 2 - Strict HSPU -or- L Seated DB Press

Min 3 - Strict Pull Ups

Min 4 - 30 sec FLR on Rings

WOD 2/5/19

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Steelhead Strong. I love that this is our motto, our hashtag, our battle cry! The reason I love it, is because it is my goal to make everyone that walks through my doors stronger. A fact you might not know about Steelhead, is that they are a species with an adaptivity beyond our comprehension. They are the only species of salmon that can survive spawning! Kind of a metaphor for us. Strong, we keep going, and fish are pretty. So are all of you! Inside and out!

Here’s Tuesday’s work! Have a happy one!

WARMUP: shoulder mob on lax ball x 2 min/side + 10 wall squats + 3RDS: s/l tuck jumps x 5 reps/side + s/l leg bounds x 8 reps/leg + bergener warmup

+

A. Snatch x 1.1.1 (rest 5-7 sec btw singles) -rest 2 min btw sets-

+

In Teams of 2, partners alternate whole rounds until they have finished 5 sets ea. of:

5 Overhead Squats

10 KB Swings (55/35)

20 Double Unders

*choose a weight for OHS that challenges you, but that you can go unbroken.

WOD 2/4/19

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Welcome back to the grind! I feel like our workout will be more exciting than the Super Bowl! So, let’s get to it! Hope you had a great weekend, refreshed, and ready to do your best at home, at work, and for your body!

Here’s Monday’s work:

WARMUP: kb warmup (light) 3 RDS: s/a kb swing + high pull + snatch to lunge x 5/arm + 5 kb goblet squats @22x1 + 60 ft banded side step

+

A. Push Press x 3-4 reps (5 sets) -rest 2 min- *build to today’s heavy 3-4 reps

+

Every 8 min, for 32 min (4 sets):

20/15 Cal Row

10 Burpees

15 DB Thrusters (50/35)

*score is all four times added together. Goal is lowest round time!

WOD 2/1/19

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Happy Birthday to Coach Peter!! Steelhead is such a great place because of the knowledge, wisdom, and gentle but strong manner that you bring. Thank you for making us all better!! Hope you have the best day!!

Happy FebFri!! That’s happy February and Friday just in case you didn’t get that. ;) Hope you have a fantastic weekend, come see us on Saturday morning at 9, and here’s your work!

WARMUP: 5 min to get generally warm (row, bike, run, etc.) 5 min to mobilize

+

A.

Partner WOD

6 Rounds

500m Row

25 Slam Balls

15 T2B

*one partner works, one partner rests

B.

ROMWOD

WOD 1/31/19

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Hey guys! I wanted to share with you this awesome opportunity to get a free movement screen for anyone that might be struggling with shoulder pain, knee pain, or anything else that is bothering you while you work out. I know some of you are struggling with areas that bother you, and a lot of times you just ignore it and keep going. I want you to listen to your body! This might be a chance for you to identify possible fixes and exercises to correct it! Give them a call!

Welcome to Thursday! Have a wonderful one! Here’s your work:

WARMUP: partner hammy mash out x 2 min + lax on tspine x 2 min/side + 3RDS: 6 scorpions + 6 iron cross + 1 min AD + 6 ring rows + 6 kb halos + 6 kb box dl

A1. Deadlift: 5-5-3-3-1-1

A2. 3-5 reps of Muscle Up or Progressions (5 sets)

+

800m Run

immediately followed by…

3 Rounds

20 SA KB Clean & Jerks (10 ea. arm)

20 Jumping Squats

immediately followed by…

800m Run

WOD 1/30/19

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The mid week has come!! You guys are rocking it this week! I missed saying HAPPY BIRTHDAY to Dave Fairbanks!! You are making it look good, friend! Thanks for being an awesome part of the gym. You can often find him coaching up others, with some really great cues. Glad you had a great day!!

This is a great picture of Coach M@ letting the kids know the ground rules. We love having your kids, and know that it is an important feature to have a place for them to play and hang out. The area up there gets thrashed, and parents can’t be the only ones cleaning up. If you could encourage your child to help with cleaning up, that would be awesome. And if you have ideas for things that might help upstairs we’ll take it!

On to the business of Wednesday! Here’s your work:

WARMUP: quad foam roll x 2 min/side + couch stretch x 2 min/side + lax on calf x 1 min/side + 3RDS: 10 cat cows + 10 wall squats + 5 walk out to pushups + 20 small hops

+

A. Every 60 sec x 8 Sets (16 min) *one weight across

1st: Bench Press x 2 reps @20x1

2nd: Alt. DB Reverse Lunges Off Plate x 8 reps

+

AMRAP in 12

9 Burpees

12 WTD Situps (25/20)

15 Box Jumps (24/20)

WOD 1/29/19

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Tuesday. Here’s your work:

WARMUP: foam roll t spine x 2 min + banded lat stretch x 2 min/side + 1 min child’s pose + 3RDS: 3 press + 3 push press + 3 push or split jerk + 30 single unders

A. Every 3 min x 5 Sets: Push/Split Jerk (from ground) x 30 sec AMRAP *build per set

+

6 Rounds

Alt. 200/175m Row & 20/15 Cal AD

10 Pullups

30 Double Unders

-rest 1 min-

WOD 1/27/19

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Happy Monday! And Happy Birthday Kira Hannum! The better half to Coach M@, strong mama and lovely friend!! Hope you had a great bday weekend, and were showered with love!

We had a a blast competing this weekend and my teammates Ginny and Coach Q showed amazing strength, courage and teamwork! Thank you to our cheering squad, unfortunately I didn’t get Rachel and Amber in the pic…they zoomed up last minute to cheer us on. We ended in 4th place out of 17, and I couldn’t be more proud. Your chance to compete is coming up!! Get signed up for the Open!

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Let’s get to it! Here’s Monday’s work:

WARMUP: spiderman stretch x 30 sec/side + 10 pike to cobras + chest stretch x 30 sec/side + 3RDS: 10 alt. box step ups + 10 scap push ups + 10 cal row

+

A. Every 60 sec x 8 sets (16 min) *one weight across

1st: Front Squat x 2 reps @20x1

2nd: Pull Ups x 2 reps @21x0

+

3 Rounds

15 KB Squat Cleans (70/55)

400m Run

WOD 1/25/19

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Happy FriYAY friends!! If you haven’t worked out Friday at 430 and then mosey-d on over to the cidery…you’re missing out! Look forward to Fridery action during the 5 weeks of the Open…which you need to sign up for!

Let’s kick this week in the booty and get to our weekend! Just one more WOD…

Here’s your work:

WARMUP: couch stretch x 1 min/side + calf stretch x 1 min/side + 10 wall squats + 10 lat pullups + 3RDS: 5 muscle snatch + 10 cal AD

A. 10 min - Build to a heavy power snatch single (for today)

-rest 2 min-

AMRAP in 3

Power Snatch @ 60% of A.

+

5 Sprint Sets

12 Russian KBS (55/35)

30 sec AD Sprint

-rest 2 min-

WOD 1/23/19

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Happy Thursday everyone! Please take a moment to grab your things if you have any, from the lost and found pile! It is going to go to charity here in the next couple of weeks. It’s starting to overflow like the blob. ;)

Alright, this has been a tough week! Ready for more? Here’s a partner workout to help get you through!

WARMUP: 5 min to get generally warm, 5 min to mobilize.

A. Rope Climb Technique BRING LONG SOCKS!!

+

Partner WOD:

AMRAP in 20

Partner 1:

400m Sandbag Run

Partner 2:

15 DB Hang Power Cleans

6 Rope Climbs -or- 8 Towel Pull Ups

30 Wtd. Sit Ups (25/15) (GHD)