If you are worried about this challenge being “too hard,” as some of the comments have indicated, ask yourself “is CrossFit easy?” Hell no!  CrossFit is not easy but the results are undeniable.  Perhaps you are working hard in the box but not seeing the changes in your body composition that you’d like.  Nutrition is the key ingredient here. So if it’s results you’re after join the challenge! Coach Christie is making it very easy for you to change your body drastically in six short weeks! Join today! See or email Christie for more info: cokerchristie@gmail.com.

The Northwest Box Hopping Tour continues as I travel north up Interstate 5.  I had the pleasure of working out at Mt. Baker CrossFit on Thursday and talked story with owner, Chip. I’ve had this box on my radar for a long time and it was wonderful to finally visit them. Almost 10,000 sq ft of warehouse space makes doing sprints inside a luxury when the weather isn’t so good outside!  And of course, Chip may too come visit our box.

Clean & Jerk – 70% x 3+1 x 2, 75% x 3+1 x 2
Clean Pull – 80% x 5 x 3
Back Squat – 75% x 5 x 3

WOD: for time;
21-15-9
Manmakers
Chest to bar pull ups

Coffee!

Seattle is know for it’s great coffee joints. No disappointment there!
If you are worried about your caffeine consumption this will help:

Caffeine Consumption;

The LEANing Challenge starts Friday, July 1st!

Christie is launching this six weight challenge so get your last goodies gobbled up today! Refer to Tuesday’s post for all the details but please sign up with Christie today. The more participants the greater; the gain (money that is!) and the loss (body fat of course!) You don’t need to pay by tomorrow but make sure Christie knows to include you on all the helpful information she will be sending out.  Email her: cockerchristie@gmail.com

SPACE

VISITING MORE GREAT BOXES IN SEATTLE!

A noon WOD Wednesday at The Lab, (Eastlake CrossFit) was fantastic (although it was Fran!) Thank you Evan, Rory and Joe for making me feel so welcomed and for the great experience. They have all been invited to visit and coach at our box.
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Then on to Xplore CrossFit in downtwon Seattle.  Parking sucked but the place was awesome! Jordon is a fabulous coach and athlete. When is the last time you saw someone do a prone lever?  Jordon will be coming to Maui in December with his wife and soon-to-be-born new baby.  If we are lucky he will do some guest coaching for us!!

Unable to fit in another WOD I was able to visit Foundation CrossFit on Capitol Hill and meet owner Andrew.

THURSDAY’S WOD: AMRAP in 15 min;

10 deadlifts (weight per ability; 50% of max)
5 burpees (focus on FULL range of motion and full extension of the hips in the jump)
20 lateral hops over barbell (your deadlift bar)

There’s really no finer city than Seattle on a beautiful day! The problem is there are so many CrossFit boxes but I have so little time.  I hit Seattle running and of course the first box I made it to was Allen’s, Imperial CrossFit, in Kent. Thanks gang for allowing me to coach a little and to join you all in a kick ass WOD!  (AMRAP 20 with a partner: 300m run and OHS!) Thank you Coach Allen for the fabulous lunch on Puget Sound. Salty’s serves an awesome crab and shrimp louie, the perfect paleo meal! And then Allen went shopping with me. He has great taste in shoes!

I managed to get to CrossFit Belltown and got to meet Nadia. Cool box in downtown Seattle. And the perfect end to a great day was a sunset run around GreenLake.  Let’s see.. tomorrow’s boxes… hmmmmm…

Meanwhile… back on Maui, Coach Amber and Coach Christie continue to run the show. Have fun everyone!

Halting Snatch Deadlift + Mid-Hang Snatch – 70% x 2 x 5
Snatch Deadlift – 100% x 5 x 3
Muscle Snatch + snatch balance + OHS – 5 x 3
Push Press + Jerk – 60% x 2 x 3

WOD: Nancy 5 rounds for time;

400m run
15 OHS