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Snohomish, WA 98290
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The Last Dance! For most of you, this was your first WoD at OGER so it seems fitting that you should end with it too. Thank you again for all your support over the last 6 years and for trusting us with your fitness and wellbeing all that time. We made great, friends, had awesome laughs and did some ridiculously hard stuff. We hope that as you all spread out to new places, you will make the time once in awhile to reconnect with your tribe......you can change gyms, but you won't ever stop being OGER's. IT'S WHAT YOU'RE MADE OF! BUY-IN 5 Rounds of 20 Dbl-unders 10 Slam-balls WoD INTRO Original INTRO weight or the RX 7 Minute AMRAP 7 Push-ups 7 KB SDHP (26/18) or (80/53) 7 Wall-ball (4/8) or (20/14)
We are excited to celebrate the 60 pounds Mike has lost since January 2015! He’s been consistently attending classes at least four days a week and his hard work shows! “I put off starting at The Iron Bar for a couple of years because I thought is was only for “in-shape” people or “athletes”. But now I know you can start at nothing! One of the first things that blew me away was how nice everyone was and that it was a completely supportive environment… nothing like I’d found at a regular gym. Before I started I didn’t have much confidence and lacked self-esteem but the support I’ve received from everyone and the fun workouts has kept me motivated and coming back. I’ve been in gyms before, but the atmosphere at The Iron Bar is easier to find motivation because of the people and the workouts. Now I have way more energy and I can run with my dog and not be winded. I am happier and in a consistently better mood and know I’m in better shape than anyone in my family! I started at The Iron Bar weighing 315 pounds and used to get cramps whenever I had to bend over to reach something. Now I can tie my shoes by bending over without ANY cramps! I’ve lost 60 pounds in the 6 months I’ve been at The Iron Bar and I look back at all the wasted years that I could’ve done the things I enjoyed. I would tell anyone considering The Iron Bar… Just Do It. I wish I had done it earlier. I used to swim and now I can see that within the next 12 months I’ll be back in my swimsuit.” We are so proud of you, Mike, and all you have accomplished in the short amount of time here and cannot wait to see what the future holds for you and your fitness. We love the energy, motivation, and fun energy you bring to the class!
Tuesday, April 28 Warm-Up 100 M Run, 10 Squats, 200 M Run, 10 Burpees, 100 M Run, 10 Shoulder Touches, 200 M Run, 20 Med Ball Cleans Extra mobility time - use it wisely. Goal Work (15 Min) What were your goals? Do you have a plan? Do you have a next step to be working on? WOD (12 Minute Time Cap) 5-7 Rounds for Time 10 Wall Balls / 10 Double Unders (Scale 2x Singles for Doubles) 10 Wall Ball / 20 Double Unders 10 Wall Balls / 30 Double Unders … to 100 Double Unders Fitness: 10/14 LB Ball Performance: 14/20 LB Ball Competition: Finish the Workout 14/20 LB Ball Every other round perform Squat Clean Wall Balls for each rep in that round. Strength Every 2 minutes for 10 minutes perform Max Rep Push-Ups. There is NO PAUSE on the top or bottom of these push-ups. If you pause, that round is over. Give it a rest and try again next round. Start your Max Rep on the 0:00, 2:00, 4:00, 6:00 and 8:00.
After everything is said and done Angie for the Animals raised $670 in just over 2 hours! Thanks to everyone that participated and donated. Thanks to our vendors who came out: RAB's Rods, Physiotherapy Associates, and Meridian Ave Massage.
Once again Mahoney Crossfit North Salem is supporting and participating in the Burpee 350 challenge! Teams ------------------------------------------- Alexis Lara, Jeff Parnell, Josef Henry, Shawna Henry, Teal Carter, Viviana Lara Chris Cuevas, Tyler Carter, Karen Blocksom (PAID) Jim Simpson, Mason, Justin? Team Egli Melanie, Amy, Tiffany Solo --------------------------------------------- Wyatt Don Wall (PAID) ???????????????????????? Adriana Miranda Chuy Sandoval Karma Krause Kelli Snyder Maegan Lamb Mark Obert Melissa Byres Cedar Heinle -- tentative ========================================================= This is a one day event to raise money and awareness for Multiple Sclerosis. The WOD consists of 350 burpees for time. There are several ways you can participate: Do 350 burpees - AKA individual or firebreather class Team of two -- 175 burpees each Team of three -- ~ 117 burpees each Team of four -- ~ 88 burpees each Team of seven -- 50 burpees each Note if you don't want to participate in the burpee challenge, you can still contribute at the Eventbrite site below or the day of the event. And please come cheer us on! smile emoticon The current amount raised to date is $86,113 to the National MS Society - help us reach the $100,000 mark. The entry fee of $15 (tax deductible contribution!) can be paid here: https://www.eventbrite.com/e/burpee-350-for-multiple-sclero… There is a $1.82 Eventbrite fee for site and cc services. ... or pay me prior to the event ... or pay me the day of the event If you pay at the Eventbrite website, PLEASE 1 - Let me know 2 - Make sure you enter Mahoney Crossfit in the Local Crossfit Box or Gym Name text box. More details here: http://www.burpee350.com/ (scroll down and check out the picture for Flyers & Events! https://www.facebook.com/burpees4ms https://www.facebook.com/burpee350 BURPEE 350 FOR MULTIPLE SCLEROSIS This is a one day event to raise money and awareness for Multiple Sclerosis. Event takes place at your local Crossfit Box, gym or even your home. WOD consists of 350 burpees for time. You can... EVENTBRITE.COM
Level 1 and Level 2 Every four minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of the next minute… 20 Walking Lunges with Overhead Plate Carry (45/25 …
Hey everyone! We are a Sweat Angels affiliate now. What does this mean? Means every time you check in at the gym, we donate 40 cents to sweat angels. 100% of that goes to what ever cause they are helping that month. Every month there is a different cause sweat angels donates to. Last month they rescued animals from kill shelters. They took over 1000 animals out of kill shelters! Amazing what can be accomplished when everyone works towards a goal together! How do you contribute? Just check in next time you come to the gym! It's that simple!
Happy Monday! Here's this week's agenda: http://foundationcrossfit.com/2015/04/skills-week-427-through-52/
Who's your training buddy? #MotivationMonday tip: Have a training partner! As a coach, we instruct you in the movement, ensure you are staying safe and make suggestions on weights/rounds/goals. We make the assumption you will push yourself and make choices that make you better. We know this isn't always the case. Having a training partner keeps you accountable, calls you out on your bullshit and encourages you when things feel impossible!! #bridgetownbarbell #trainingbuddy #kbswings #kettlebell #accountability
This article explains it well. We do the things we hate- because it makes us disciplined... http://www.wodtalk.com/featured-post/doing-what-we-hate.html
CONGRATULATIONS Lawrence Cox and Tammy Gover for winning the transformation challenge!! Lawrence lost 4.65% body fat (lost 13.48 lbs body fat, gained 1.52 lbs lean mass!). Tammy lost 4.64% body fat (lost 6.07 lbs body fat, gained 13 lbs muscle!). GREAT job to everyone who made a decision to eat cleaner and work harder! Your success no matter how big or small is moving you in the right direction! Proud of you guys! Shout out also to Denise and Jayci who lost 3% and to Scott White who lost 4%!
WarmUp Run or Row 600m 1 Len Inchworm 1 Len SpiderMan 3 Rounds 9 PushUp 9 SupineRow 9 GobletSquat 1) BenchPress ** Base the percentages from 90% of your 1RM Set 1 40% x 5 reps Set 2 50% x 5 reps Set 3 60% x 5 reps 2) AMRAP20 10 DB PushPress 35/20# 10 DB Burpee 35/20# Run 200m Cool RestWalk 200m / Roll / Stretch
Monday Loading April 27th/19th Edi/wods/tier-2 Alright folks we are officially in our loading phase for the next 3 weeks. I know for some of you this is not the funniest part of training for you. smile emoticon But being here everyday and pushing through the grind will have it's benefits for those that have discipline to achieve their individual greatness. 1. Nothing in life comes easy 2. Persistence brings success 3. Don't be a Sissy