Get to know our newest coaches!

Our newest staff at CrossFit RE spill the beans.

  1. What work do you do besides coaching CF? (Or what has been your primary work in your life?)
  2. If you had two weeks off, what would you do?
  3. What’s the best nickname you’ve ever been given?
  4. What would people be surprised to learn about you?
  5. What’s your favorite thing to do in Seattle?

Jude Ovalles

  1. I work for Apple Retail. I handle the Operations for the Bellevue Square Store.
  2. For two weeks or more, I’d love to immerse myself in a small town in Europe, get to know the locals. I’d learn everything I could about their daily lives, especially the food!
  3. Jughead from the Archie Comics. My brother in-law said I sometimes look like him.
  4. I was raised on the island of Guam or that I was flight attendant.
  5. I love to find new places with great food with my love!

Todd Stone

  1. Crossfit and naps, haha
  2. If I had two weeks off, I’d travel to Thailand, find an underground fight ring and bet on Jean-Claude Van Damme to win it all 🇺🇸
  3. Up until I moved to Seattle, everyone used to just call me by my last name, Stone
  4. I really like puppies and penguins
  5. I love going to marination ma kai then going to Alki for bonfires and spike ball

Aryn Stone

  1. Currently work at Porch where I am a Strategic Account Manager.
  2. With two weeks off I would fly to Spokane with Todd and visit my family for 3 days then take off to Thailand!
  3. Schatzy (sounds like shotzie – my maiden name)
  4. I was on a hip hop dance team in college called After Choir Flava (it use to meet after Gospel Choir)
  5. Favorite thing to do in Seattle is eat at New Luck Toy then go comb the beach for beach glass with Todd!

Eric Deeter

  1. Mostly teaching and training in the tech world.
  2. Go back to Europe
  3. Deets McGee
  4. That I love washing machines and dishwashers
  5. Eat and go to restaurants.

Phil Cowen

  1. I am a personal trainer for the Seattle athletic club. I also coach for Elliott bay CrossFit in belltown.
  2. I love the Oregon coast and road trips. So ideally a long drive down highway one with some friends. And of course some CrossFit 🙂
  3. Me and my twin brother were very competitive wrestlers. On our nationals team we got the nicknames “fried rice” and “chow mein”. It has stuck.
  4. Most people think it’s surprising I like country music.
  5. I am a big foodie, so eating out at new restaurants with friends.

Dylan Pierce

  1. Army Infantry
  2. Travel to somewhere I’ve never been
  3. D
  4. I love cats. Like crazy cat lady love.
  5. In Seattle I love to eat out and try out all the different delicious restaurants.

Taylor English

  1. I stay home with the kids. Before that I was a chef.
  2. I’d probably go to Italy or work on turning the front yard into more garden space.
  3. Tunyer (pronounced toon-yehr) The first time my name got put on a menu, all the servers ran back to the kitchen and asked what the P stood for and before I could answer, my chef said “petunia.” And since they’re super southern, that devolved into Tunyer.
  4. That I have a masters in cognitive psychology.
  5. Go camping!!

Phoebi Crawford

  1. I’ve primarily been a CF coach, florist (still do when asked), and stay at home mom.
  2. Hang out with my family or go to Hawaii, or train around Europe.
  3. Everybody eventually calls me Pheebs.
  4. I was the 4H square dance champion in 4th grade; I went to 30+ schools before I graduated HS, but I went on to graduate with honors in college; I have 19 years clean.
  5. Hang out with my family and watch TV, LOL.

March 28-April 2 WODs

Monday March 28

Warm up
400m run
20 squats
15 sit ups
10 push ups

Joint prep
30 Back Ext
2 rounds
10 Dr Tri shoulder thingys
10 inch worms
10 3 point of contact squats

S/T
Overhead Squats
Work up to a heavy 5 rep
Then
4×5 at that weight

WOD
15 min AMRAP
20 Ball Slams (10)
10 Clean and Jerks (95,65)
5 C2B Pull Ups

L1-45,35, Jumping pull ups ,
L2- 75,55. Jumping C2B
Rx- above
Comp 135,95

Tuesday March 29
300 Single Unders

Joint prep
Burger snatch progression
10 behind the neck presses

S/T
Hang Power Snatch
Work up to a heavy 3 rep
Then 3×3

WOD
21-15-9
KB Swings (53,35)
Overhead KB lunges (53,35) single arm

L1- (26,18), goblet lunges
L2- 35,26
Rx- above
Comp- 70,53

Wednesday March 30
Warm up
2 Rounds
200m run
1 rope climb

Joint prep
30 back ext
2 rounds
10 wall facing squats
10 Samson stretch
10 arc pause slides

S/T
Deadlifts
Work up to a heavy 3 rep
Then 5×3

WOD
12min AMRAP
3 Front Squats (95,65)
3 Push press
6 Front Squats (95,65)
6 Push press
9 Front Squats (95,65)
9 Push press
Etc….

L1-45/35
L2- 75/55
Rx above
Comp- 135/95

Thursday March 31
Warm up
21-15-9
Pvc thrusters
Pvc pull ups

Joint prep
30 Back Ext
2 rounds
10 arc pause slides
10 wall facing squats
10 Samson stretch

S/T
Back Squat
Work to a heavy 3 rm
Then 5×3

WOD
3  Rounds
7 Hand Stand Push ups
7 Power Snatches (95,65)
7 Toes To Bar

L1- push ups, 45/35,v-ups
L2- strict press, 75/55, knees to somewhere
Rx- above
Comp- 135/95

Friday April 1
Warm up
Tic tac toe warm up

Joint prep
Down and Back
Toy solders
Butt kickers
Over Unders
Knee huggers

WOD
“Hollyman”
30 Rounds For Time or end of class time cap
5 Wall Balls (20,14)
3 Handstand Push ups
1 power clean (225, 155)

L1- (10,6) modified push ups, 45,35
L2- 14/10, jack knife push ups, 95,65
Rx- (135,95)
Comp- above

Saturday April 2
300 single Unders
400m run

Joint prep
Group circle up

WOD
TABATA the weekend
Rotate through movements every 20sec work 10 seconds rest
8 rounds
KB Swings
Sit ups
Squats
Push Ups

L1- 26/18
L2-35/26
Rx- 53/35
Comp- 70/53

December Athlete of the Month

If you’ve ever watched Caleb crush a WOD, it’s probably shocking to hear that one short year ago, a few burpees made him nauseous. He’s the perfect testimony that consistency and hard work equal amazing progress. He’s also a perfect testimony to the power of community. Thanks for being part of the CFRE family, Caleb!

Caleb (left) with Team Rugged Elite at the 2015 Elysian Games.

Caleb (left) with Team Rugged Elite at the 2015 Elysian Games.

Continue reading

July 1-3

I know you guys are dying to know why I didn’t post all the WODs on Sunday. Well, we had one hell of a weekend at the gyms and at the Pride parade. We had about 40 people at our community day at RE which was a blast but took some work to set up. We then had 20 new people at SODO for our new boot camp class. So by the end of all that I was spent on Saturday and didn’t do any programming, expecting that I would be able to do it on Sunday.

Then on Sunday I was at the Pride parade on the CrossFitters for Pride float which ended up being about a 2 mile workout. Basically when I got home later that night (after a BBQ at friends house) I was falling asleep at my computer doing the programming.

But we are back on it!! If you see some of the new Boot Camp members at SODO make sure you say hi and cheer them on!! They will all be doing WODs next to you in 6 weeks, so lets make them feel like family!!

Wednesday July 1

Warm Up
500m Row

Joint Prep
3 Rounds
10 Bent Over Wall Angles
10 PVC Over Head Squats
2:00 Farmers Hold AHAP

S/T

Back Squat 3×5@70% of 1RM
Alternate with
3×2 ME Chest to Bar Static Hold w/negative

WOD
Death By Thruster (95,65)

L1- (45,35,PVC) Capped at 14 Rounds
L2- (75,45)
Rx-Above
Comp- (135,95)

 

Thursday July 2

Warm Up
4rounds
100m sprint
10 Push Ups

Joint Prep
10 Turkish Get Ups (alternate sides)

S/T
5×3 Pause Front Squats @ 75% (3 second pause in absolute bottom)
alternate with
5x 1min Plank Hold

WOD
Grace
30 Clean and Jerks for time (135,95)

L1-(45,35)
L2- (95,65)
Rx- Above
Comp- as Rx but rest 1 min then 3 Min AMRAP, 10 Toes to Bar, 10 Double Unders

 

Friday July 3rd

Team Warm Up
Partner A- Runs 100m
Partner B- ME Squats
switch, then
Partner A- Runs 100m
Partner B- ME Push Ups
switch

Joint Prep
5 Double KB Turkish Get Ups
at the standing position
5 Strict Presses
S/T
Deadlifts 4×5@70% of your new 1RM
Alternate with
4×10 Box Pistols (sit on a box stand up on one leg)

WOD
1/2 of the Mac
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

L1
12 Burpees
12 Thrusters (45,35)
12 Burpees
12 Push Press (45,35)
12 Burpees
12 Deadlifts (45,35)
12 Burpees
12 Hang Power Cleans
12 Burpees
12 Squats

L2 (75,55)
Rx-Above
Comp- (135,95)

 

SATURDAY JULY 4TH

CLOSED

 

 

March Happenings!

March is here, which means the CrossFit Open has begun!  Everyone did really well on 15.1.  Four more weeks of excitement to go!  Please make your best effort to make it to class on Friday.  We are purposely scheduling in the Open WODs to allow everyone a chance to complete the workout.  If you cannot make it on Fridays or need to re-do a given workout, please contact your coaches and discuss their availability.  Please be respectful of your coaches time.  Primary options are always Fridays when the Open WODs are scheduled, followed by open gym times.

Other events:

3/7 – Dr. Ross is hosting a Nutrition Talk at SODO @11:15.  Free to members, $20 for non-members.

3/18 – WOD + Wine @ RE.  Come to the 7 pm class and stay for a glass of wine – on us!  Its the mid week hump day and a bit of relaxation is always a good thing.

Spartan Sunday – Our March Spartan Sunday needs a lead!  If you are passionate about a sport and want to lead a group for a Sunday morning/afternoon adventure, please email me with your idea!  andie@crossfitre.com

March Member of the Month:

Brian Webber, a.k.a. B. Webb!  We love B. Webb because he is funny, and positive, and strong, and encouraging, and he works hard and…Brian is just an all around good guy!  Give him a high-five next time you see him!

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What’s Up 2015?! January Happenings:

Happy New Year!

2014 was great.  Let’s make 2015 even more awesome.  Here are a few ways to start:

1/4 – Rugged Elite Barbell Club begins!  We are excited to announce the start of our Barbell Club which will take place every Sunday at RE from 10 am to noon.  The club is free and open to all current RE and SODO members.  This is a great chance to focus on Olympic Weightlifting technique and accessory work, through Outlaw Barbell programming. http://crossfitre.com/barbellclub/

1/5 – CrossFit RE Mom’s Class begins!  We are now offering a Mom’s Class membership and punch card allowing members to work out while we provide childcare!  This is a one of a kind opportunity for moms and soon to be moms in the Seattle area.  Details can be found here:  http://crossfitre.com/moms/

1/17 – the Whole life Challenge, the game that “changes your whole life” begins again on the 17th!  This is a great way to start the new year.  The game format and having the Rugged Elite team to hold you accountable will allow you to break some old habits, form some healthier ones, and get great results.  Sign up if you have not already!

1/25 – Spartan Sunday Snowshoeing!  It is cold.  Why not warm up with some good ol’ fashioned hoofing it?  We plan to donate to the YMCA’s Youth Outdoor Leadership program in exchange for equipment.  Keep an eye out for more info via Facebook event.  http://ymcaleadership.com/

January Member of the Month:

Brendan Camarda is a CrossFit RE OG!  Brendan trains with us to strengthen and crush cycling challenges such as the RSVP, STP and Ramrod.  He is always consistent and always puts in a great effort.  He also never complains….even on the days when we coaches might be a little too “ra! ra!” for his taste.  🙂  Thanks for being awesome, Brendan!

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