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Contact Information

10421 Burnham Dr. NW
Building #3, Suite D
Gig Harbor, WA 98332
(253) 858-6355
signup@westsoundcrossfit.com

Trainer/Owner:
Mick Lewis

RATES

FUNDAMENTALS (ON-RAMP)
Must complete FUNDAMENTALS prior to entry into regular classes

Monthly Unlimited Classes
$125 month + tax

PUNCH CARD
$125 + TAX
10 Punches
Must be used within 60 days

DROP IN
$15.00

Fri. Oct. 24, 2014

STRENGTH

6 Push Press ( Ascending Load)

REST 90 Sec.

20 Dumbbell Walking Lunge (Ascending Load)

REST 90 Sec.

4 ROUNDS

 

WOD

Max Rep- Pull Ups

Broad Jump 6′/5′

5 ROUNDS*

Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups.fly

 

Thurs. Oct. 23, 2014

REST DAY

Today is a REST day for most of you, but if you would like to come in and work on a skill or just to get some mobility in, today is the day to do it.

Food for thought:

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s M WOD on YouTube on YouTube and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s M WOD on YouTube  and spend 10-12 minutes with them.
 * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s M WOD on YouTube and spend 5-10 minutes with them.
– AND/OR -
* Body work from a licensed body worker

Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration
 * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Wed. Oct. 22, 2014

STRENGTH

5  Back Squat @ 30×1*

Rest 60 Sec.

10  Single Arm DB Row @ 2020

Rest 60 Sec.

5 Rounds

* Ascending load for each movement. Todays back squat is at a 30×1 tempo.

(What is Tempo Training? Check out this link..   http://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/)

 

WOD

1 Deadlift @ 115/75#

1 Hang Power Clean 115/75#

1 Front Squat 115/75#

1 Push Press 115/75#

AMRAP 10 Min.*

*You must perform 5 burpees any time the weight settles on the ground, goal is to keep moving the whole time no dropping the bar and no excessive rest in deadlift position.

 

 

Tues. Oct 21, 2014

STRENGTH

3 Weighted Pull Ups @ 21×0

Rest 15-20 Sec.

Max Rep Strict Pull Ups

Rest 15-20 Sec.

45 Sec. L- Sit

Rest 2 Min.

4 Rounds

 

WOD

12 Dumbbell Renegade Row

400 M Run

4 Rounds*

* This is to be done in teams of 2, the Renegade Row is 2 for 1, and can be split up between the team however you see fit but… teammates must stick together for the run!

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Mon. Oct. 20, 2014

STREGNTH/SKILL

15 Deadlifts *

Rest 15 Seconds

Max Rep- Handstand Push Ups

Rest 2 Min.

10 Deadlifts

Rest 15 Seconds

Max Rep- Handstand Push Ups

Rest 2 min.

5 Deadlifts

Rest 15 Seconds

Max Rep- Handstand Push Ups

NOT FOR TIME

* Deadlifts are ASCENDING LOAD but.. Focus on the form control your action and maintain form.

 

WOD

10 Box Jumps 24/20″

10 Push Press 115/75#

AMRAP 2 Min./ 4 Rounds*

* 2 Min. Rest Between Rounds

weight

 

Fri. Oct 17, 2014

CLEAN & JERK

Take 15 Min to find a NEW 1 Rep Max

 

WOD

Complete as many sets of the interval until you complete 30 reps of:
60 seconds of 135/95 lbs Ground to Overhead (Clean and some varient of Shoulder to Overhead)
 60 seconds rest

Cody

Thurs. Oct 16, 2014

REST DAY

Today is a REST day for most of you, but if you would like to come in and work on a skill or just to get some mobility in, today is the day to do it.

Here is some food for thought.

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s M WOD on YouTube on YouTube and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s M WOD on YouTube  and spend 10-12 minutes with them.
 * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s M WOD on YouTube and spend 5-10 minutes with them.
– AND/OR -
* Body work from a licensed body worker

Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration
 * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Wed. Oct. 15, 2014

MOBILITY/STRENGTH

8 Back Squats @ 3 to 1*

REST 90 Sec.

5 Wall Slides @ 3 to 3

REST 90 Sec.

4 ROUNDS

* Back Squat is ascending load. the “3 to 1″ and the “3 to 3″ means 3 second controlled decent with and 1 to 3 second hold at bottom of squat position..

This drill is about control and mobility and will challenge most of you, choose you load wisely.

 

WOD

20 Yard Walking Lunge

10 Burpees

30 Double Unders

AMRAP 12 Min.

Tues. Oct, 14, 2014

PUSH PRESS

5-3-1-1-1

Ascending load toward a NEW 1 Rep MAX.

 

WOD

10 Handstand Push Ups

20 Hand Release Push Ups

300M Run

3 ROUNDS

Mon. Oct. 13, 2014

STRENGTH

 Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 3 minutes

4 ROUNDS*

*Ascending Load

WOD
 
250 Meter Row
20 Wall Balls 30/20#
20 Kettlebell Swings 71/53#
Rest 3 minutes

3 ROUNDS*

* 3 Rounds each for time , make sure to note times.