CrossFit Outcome posted on Facebook
CrossFit Outcome Teens getting strong! Burpees, Deadlifts and max height box jumps for all!
===Workout of the day for Tuesday, March 14, 2017=== “Tag Team Tuesday” Coach Led Dynamic Warmup & Mobility w/ CrossOver Symmetry & Mobility WOD: Chipper 10 Burpees 100 Alternating Dumbbell Snatch 20 Burpees 100 Squats 30 Burpees 100 Push-Ups Fitness: 15/25 LB DB Split all exercises evenly. Performance: 25/40 LB DB Each person does all the burpees and split the rest of the work. Competition: 40/55 LB DB Each person does all the work but one person works while the other rests.
===Workout of the day for Monday, March 06, 2017=== Coach Led Dynamic Warmup & Mobility Strength: Floor Bench Press Get to medium/heavy weight. Perform 3 sets of 10 reps at that weight. Metcon: 5 Minute AMRAP 5 Ring Dips 10 Air Squats Rest 2 Minutes Metcon: 5 Minute AMRAP 5/5, 10/10, 15/15 (and then go back to the beginning) Calorie Row Burpees
===Workout of the day for Thursday, February 16, 2017=== Coach Led Dynamic Warmup & Mobility Strength: Strict Press 5×5 w/increasing weight Metcon: “Open Up” 14 Minute AMRAP 75 Wallballs 60 Calorie Row 45 Dumbbell Snatches 30 C2B Pull-ups Fitness: Break up WOD however you like. 10/20 LB DB 6/10 LB Ball Performance, Competition: Perform WOD as written. 40/55 LB DB 14/20 LB Ball Coach Led Mobility Warm-Down: Time left.
===Workout of the day for Monday, January 23, 2017=== Coach Led Dynamic Warmup & Mobility Metcon: (10 Minute AMRAP) 5 Power Cleans 5 Burpees 200 Meter Run Fitness: 65/95 LB Barbell Performance: 105/155 LB Barbell Competition: 155/225 LB Barbell Skills & Strength: Back Squats – Cycle 1 Week 4: 5|3|1 Plank 1 minute between sets. Be safe, have fun, work hard!
===Workout of the day for Tuesday, January 17, 2017=== Coach Led Dynamic Warmup, Mobility & Stability Dynamic Shoulder Warm-Up: Crossover Symmetry Skills & Drills: Standing w/hands in extended position and handstands. Many of our movements end in a position where you are standing tall with your arms fully extended. Snatch, Press, Push Press, Push Jerk, Split Jerk, Thruster, Wallball, etc… If you flip that, you’re doing a Handstand. A Handstand is the ability to support your bodyweight in an inverted position. It’s very similar as holding a heavy barbell over your head. If everything is working in unison, together, you can do it and do it well. Today, we want to ensure your mechanics are correct so that you can achieve success. We want to eliminate all the bows, bends and breaks. This could come in the form of an arched spine/lower back or shoulder that are rolled forward. It could also look like elbows that are not locked out or a head that is staring at the ground instead of infront. Use this time to discover what your body is doing and if need be, now to put yourself in a safer and more stable position. Lots of folks can get into a handstand or press weight above their head and most can stand to improve their technique and/or mechanics to do it safer and more efficiently. Metcon: 12 Minute AMRAP 5 HSPU 10 Toes to bar (V-Up MOD) 15 Air squats Fitness, Performance, Competition: Please use scaling options and/or modifications to these movements that will best suit your ability level and fitness goals. Coach Led Mobility Warm-Down: Time left.
===Workout of the day for Tuesday, January 10, 2017=== Coach Led Dynamic Warmup, Mobility & Stability: Row/Crossover Symmetry/Bent over dumbbell row. Have everyone perform all movements on the coach’s que. Metcon: 16 Minute AMRAP Push-Ups Heavy Kettlebell Swings Double Unders Fitness: Reps: 5 PU/10 KB/15 DU Weights: 12/16 KG KB Performance: Reps: 7 PU/14 KB/21 DU Weights: 16/24 KG KB Competition: Reps: 9 PU/18 KB/27 DU Weights: 24/32 KG KB Coach Led Mobility Warm-Down: Time left.
===Workout of the day for Wednesday, January 04, 2017=== “Weightlifting Wednesday” Coach Led Dynamic Warmup & Mobility Skills, Drills and Strength: Floor Bench Press Work up a heavy set of 5 reps. WOD: Build to a heavy but doable barbell complex of… 1 Squat Clean 1 Front Squat (2 front squats if you didn’t squat clean the first lift 1 Thruster Coach Led Mobility Warm-Down: Time left.
===Workout of the day for Wednesday, December 28, 2016=== “Weightlifting Wednesday” Coach Led Dynamic Warmup & Mobility: 15 Minutes Skills, Drills and Strength: Heavy Back Squats Take 20-25 minutes and work up a heavy weight so you can perform 5 sets of 5 reps. Metcon: Jesse’s Boy – 8 Minute AMRAP Rep Scheme… 1/10, 2/20, 3/30… Power Cleans Double Unders Fitness: 65/95 Performance: 95/135 Competition: 135/225 Side note. Want to challenge yourself in a different way with this workout? Pick a weight you don’t have to break up. Now this only works well if you can string together your jump ropes. It means you’ll be doing 8 minutes of GO GO GO!!! Must maintain good form. No crappy reps just to say you did em. Coach Led Mobility Warm-Down: Time left. Thinking about trying CrossFit? Check out our New Years offer: http://landing1.crossfitoutcome.com/
Athlete Spotlight: DANIELLE Family: Luis Castillejo & I have been married for over 14 years. Together, we have four spectacular (to me) children: Luca ( 11), Julie (9), Estela (7) & Benjamin (5). Occupation: My daily grind is divided between raising my children, volunteering at school, “house stuff” (cooking, cleaning, ect.) & whatever else comes my way! In the last year I have worked on translation projects – translating various video interviews from Spanish to English to create subtitles for video projects. Athletic background: I played Basketball in High School. Sophomore year at SPU I tried out for the basketball team and played shooting guard. These past years have been a random combination of hiking, some climbing, indoor soccer, running, working out at the gym, and just trying to stay active. How long have you been doing CrossFit? I started CrossFit in February of 2016 (8 months). What brought you to Outcome? I became aware of CrossFit & Outcome from my amazing friend, (now coach) Bethanee Randles. I took her classes at the YMCA and trained with her. I loved it. Then, I noticed her growing athleticism and observed her fitness level. It was inspiring. She had nothing but positive things to say about Outcome and it was contagious. I wanted to work towards being well-rounded and fit, and also loved the idea of the ‘community’ she talked about. After taking Foundations, I was nervous but decided to go for it. What are your hobbies or interests outside CrossFit? Music: playing music (guitar/piano) AND listening to music. I can listen to country, rap, R&B – almost anything. If I can be adventuring outside, I am. Hiking up mountains or strolling on beaches, listening to the calm in nature- I love that. More recently, I started playing tennis and have discovered that I enjoy it. (Finally, I love cooking good, spicy food. I’m not sure that’s a hobby or interest, but it’s definitely a fav) If you could create a WOD and name it after yourself what would it be? My workout would be a chipper. “Don’t Slow Down” 6x200m run, 50 KB swings, 35 Power cleans, 30 pull ups, 25 Russian twists, 15 push ups & 6x200m run What are your CrossFit goals? Generally, improve my form on all of the lifts (clean, jerk, snatch, ect)! I would like to do 10 consecutive strict pull ups before the end of the year and learn to kip. What is your favorite treat? I love Newman O’s, apple pie, dark chocolate and Top Pot donuts. Tanya: I love the commitment and determination Danielle brings to Outcome. She is a strong, bad-ass mama, and it shows. When Danielle misses a day (the reason is typically because she is doing something else bad-assery), everyone notices the void. Also love her quirky sense of humor and hair. Thank you Danielle for the inspiration and spark you bring to those around you. Petra: Danielle drives from Poulsbo every day and in the summer sometimes with all 4 of her kids, to find some time for herself. To do right by herself, to get stronger and fitter. She has a quick wit, will always lend an ear and has the most gorgeous smile that goes on for days. Like her hair, this woman does not quit. She wanted strict pull ups, and she got them, because she worked hard for them. Every day. She wanted to increase her clean weight, and did it because she worked hard to do it. She is also not shy about asking for help and advice, but then again there is not a shy bone in her body. I am not alone in believing that this athlete holds a special place in our hearts. Dave: Danielle is the hardest working momma I have ever seen, she comes in ready to work, attacks every workout like her life is depended on it. She competes at events with no fear of failing. I heard other ladies talk about how she inspired them. Plus sometime she comes in so hot she is forced to wear protective sun glasses! I love this lady and always love receiving her hello hugs! Bethanee: Danielle Rueb has become such an incredible part of the community at Outcome. She has grown in such monumental ways since the moment she walked through our gym doors: she has increased her strength, her confidence, and she has certainly made our community a stronger one. I was extremely fortunate to know Danielle as a friend and client for a 4 years before she took the leap and started CrossFit. She is one of the most driven women I have ever met, and she is ALWAYS up for a challenge. Danielle is the type of person who radiates happiness and motivation. Danielle motivates and inspires everyone who she meets. She juggles her own workouts, being super mom to some of the sweetest kids I have ever met, and still finds the time to make sure her and her family are able to have such a wonderful life full of experiences- whether it be hiking, traveling, gardening, team sports or family projects. One of the best attributes about Danielle is her willingness to help motivate the people around her. Danielle pushes all of us to be better, and she is consistently looking for ways to grow to reach her own personal goals. Danielle is one of the most coachable people I have ever worked with, and she has the best possible drive and momentum with her health and fitness. I am happy and thankful to have Danielle as my friend and as a part of our Outcome community! Timary: Danielle is such an incredible addition to our community! Danielle is always pushing herself and everyone around her to be better, to do better. She has the best attitude and will pull you up mentally and physically if you are anywhere near her. I’m so thankful to have Danielle in the gym every day. She is such an inspiration to all that know her. Keep up the fantastic work Danielle! Sal: Danielle… She is the only person I allow to wear sunglasses indoors. That should explain how I feel about her. On a fitness front, she is awesome. I can remember a time when we were in a competition setting where I walked up to her, asked her to trust me, she did, and we got the result we were looking for. I literally remember her cleaning the bar and me just walking away. I had started to cry and I needed to suck it up till I could make it outside. For a coach, there are these moments that can’t be described. The mind, body, spirt of both you and the athlete sync up and it’s just perfect harmony. Yep, that is my girl Danielle. She is a BOSS! Now if we could just get her to stop spitting in the parking lot…
Workout of the day for Friday, October 7, 2016. Warmup & Mobility Skills & Drills: Rope Climbs Practice your rope climb skills for the first 5 minutes and then… Partner 1 does 1 Rope Climb Partner 2 holds a Plank Accumulate 10-15 Rope Climbs as a team. Metcon (22 Minute Time Cap) Team Chipper 20 Wallballs 20 Partner Sit-Ups 20 Snatch 30 Wallballs 30 Partner Sit-Ups 30 Front Squat 40 Wallballs 40 Partner Sit-Ups 40 Deadlifts 50 Wallballs 50 Partner Sit-Ups 50 Shoulder to Overhead Use the same weight for each movement. Should feel light for some movements and not so light for others. That is the purpose of this particular WOD. Cool Down/Cash Out Fitness/Performance/Competition: Use the weight that is right for both you and your partner. Be smart, be safe, have fun and crush the WOD!
Workout of the day for Tuesday, September 20. Partner up for a row When they are rowing, you are squatting, push-upping, stretching, etc… Use this time wisely and prep for the rest of the class. Skills and Drills – Overhead Squat Pick a partner that will use similar weight and then over the time allotted, work up to a heavy but doable Overhead Squat. Start with multiples at the same weight and as it gets heavier, do less reps so long as you keep the same awesome form. Metcon(s) Rounds for Time (Pick a number of rounds for yourself and stick with it. Should be around 12 Minutes) 5 Strict Pull-Ups 10 Alternating Pistols 15 Sit-Ups
Workout of the Day for Monday, August 15th, 2016. Warm-Up Metcon: 15 Minute AMRAP 200 Meter Run 5 Man Makers 15 Sit-Ups Strength: Back Squats 5-5-5-5-5 Warm up to your 65-75% and then repeat the 5 sets at that weight. If you want a little more work, slow your descent and pause at the bottom for a 2 count.
Team WOD Tuesday, August 2nd, 2016 Warm-Up Strength/Skill – Handstand Progression, Handstand, Handstand Walk Once you are good and warmed up, work for a minute, rest for a minute. One thing we often see are people practicing a movement too fast, too long or too heavy. We want you to have a plan, get good work in, but not burn out or reinforce bad habits or bad movements. This is why we are formatting your practice time with a minute of work and a minute of rest. We want at least a minute rest between minutes of work. If you need more rest, take it but have a plan. Be safe, be committed and have fun. Metcon – Team WOD – 100s (teams of 2) 100 Calorie Row 100 Box Jumps 100 Thrusters 100 Russian Twists Fitness: 16/20 Inch Box 10/20 LB Dumbbells Performance: 20/24 Inch Box 30/45 LB Dumbbells Competition: 24/30 Inch Box 40/55 LB Dumbbells
Tuesday, June 14th, 2016 Make this part of the Warm-Up Team – Three by Four or Five 3 x 400M Run or 3 x 500M Row Partner Up. Your rest is their run. You should be running/rowing at about 80% effort level. Core Strength Work 3 Sets of: 10 V-Ups 10 Russian Twists w/KB 10 Elevated Presses w/KB Plank for 60 seconds and then rest for 2 minutes between sets. Workout of the Day 12 Minute AMRAP – Get to 10! 1 Power Clean 1 Burpee Over Bar 2 Power Cleans 2 Burpees Over Bar Are you pickin up what we are putting down ;)… Fitness: 65/95 LB Barbell Performance: 95/135 LB Barbell Competition: 115/165 LB Barbell