yesterday is ashes, tomorrow is wood,
for only today does the fire burn.
Welcome to Locals’ Gym
Established in 2007 to help local people better their lives through fitness.
Mon through Thur: 5am-7:45pm Fri: 5am-6:30pm Closed from 12pm-3:30pm daily
Sun: 8:00am to 10:30am
It’s finally here!
Zoom Time: 9:00am. If you want to go over scaling personally and more in depth and/or find some teammates, coming a little early will help. I’ll be on there at 8:40am to start this process up!
Join Zoom Meeting
Meeting ID: 543 692 6158
After we all get together, answer some questions, layout what’s needed, you guys will break out into your own zoom meetings with each other on your team, do the workout, then reconnect back on the main zoom meeting (listed above). Those with good zoom accounts might be designated as “team captains” of sorts to make sure people get into the rooms. We’ll be using the chat function and email for sure to get everyone taken care of. Let’s be patient, take our time, and then have a momentous hopefully 1 and only time, that we’ll do this workout virtually!
Cornucopia WOD: Our 12th time!
Teams of 4 or 5:
200 Reps of each movement:
KB Snatches 35/26
Wall Ball Shots 20/12
Medicine Ball Cleans 20/12
Calories on the Rower
Scaling the movements is super key!! This year more than ever, equipment issues, zoom issues and spacing issues!
KB Snatches —> DB Snatches, or KB Swings/DB Swings
Deadlifts —-> Lighter Deadlifts, KB or DB Deads, or also from the knee to the hip (staying off the floor that way)
Wall Ball Shots —-> Can be air squats, can be squats holding the ball, can be with one dumbbell
Medicine Ball Cleans —-> Can be power cleans (no full squat) if your legs are juiced already, can be DB or KB as well
Burpees —-> Yay burpees, any scaling here makes sense, typically a reduction in the reps is important
Pull-Ups —-> Jumping Pull-ups or Ring Rows!
Thrusters —-> Can be air squats, can be jumping squats, can be DB/KB, just try to make it different somehow from any other scale used today!
Calories on the Rower —-> Row like crazy! If no rower, Sumo Deadlift High Pull is the movement to do with KB/DB is the place to go!
REPS – take care of yourself here
This is the one workout that we adore for posterity and tradition, but it’s also the workout we get the most problems with! It’s really long, and I’m not gonna be there to watch you, SO YOU NEED TO WATCH OUT FOR YOURSELF. What that means is that typically there are way too many reps in this workout if you haven’t been training at a consistent high level. A team of 5 goes a long way to making things better, each person has “only” to do 40 reps at an even split that way. However, I’ll use myself as an example, me and pull-ups at high reps aren’t the best of friends, so I routinely (and this year will be no exception!) recruit a few jumping pull-up/ring row scalers and have them do more reps so I can get away with fewer pull-ups. The moves to make sure that you don’t do too many of are the BURPEES, MED BALL CLEANS, WALL BALLS, these three moves are really tough on the system, and are really high intensity. Scale the movement, do a few reps at a time, don’t panic, you’ll get there, it’s a big number just keep passing it and have fun with it!!!
Hey there thought I would share that I did my hydrostatic bodyfat test and which I had done four years ago when I was still doing ironmans (with same people so they still had my data) I have currently 5% less body fat and 14 more pounds of lean muscle mass! So thanks again Crossfit! Also proves not to get fixed on a certain weight.
I did something that I have not done in more than a decade. I bench pressed my body weight. I put up 250 in yesterdays class and I could have done more I think but I chose to be smart about it. Not often that you realize something you did a decade ago and haven’t done since and I couldn’t wait to tell my coach.
It’s great to be back after a winter of skiing. For the first time in four years I made it through the season with NO injuries! For me this was significant as I skied over 800,000 vertical feet this winter, in all kinds conditions, many of which were “ challenging”. After just 10 months of Crossfit I had much better stamina, strength, flexibility, power, speed, agility, balance and coordination. Who knew, apparently skiing functions on the basis of functional movements from Core to Extremity. Now to start dialing it in for next season!
I feel at my age that there is no more time to waste. I want to get better, and stronger! The way I feel in my skin every waking minute is very important to me, the aesthetics are secondary, because if you are applying yourself that can’t help but happen. It’s the endurance, being stronger for everyday tasks.
By the way, I really appreciate your training. Today, for example, your patience helping me get low enough on the overhead squat. Working with the bar, then the pipe, then with weights, then without, and then with weights again until I finally got it. What a contrast to the super lousy trainer I had before you, but I didn’t realize how bad he was until we started training with you. He just trained me on machines and wouldn’t have me do any free weight squats, because he said I’d never get it. Way for him to inspire confidence, but also, I don’t think he had the patience or knowledge to coach the way you do. I doubt he even knew how to do Olympic lifts. So, thanks a lot! I’m really excited this next year to make lots more improvement.
Hey Jesse, I just spent three days biking the San Juans with no bike training whatsoever. My friend and I managed to bike 30+ miles of crazy island hills each day. I believe I owe it all to massive amounts of squats and regular Chi Gong conga lines.
Also, this friend of mine has always been in pretty killer shape. However, at one point we were climbing up on a lighthouse ledge that was about shoulder height. I managed to muscle my way up, she had to go to the other side where it was lower and shuffle her way along the ledge. She’s pretty jealous of CrossFit now.
After years of beating myself up with endurance training for biking, marathons and triathlons, I’m definitely in much better shape with CrossFit alone, and I can still kick some ass in the endurance sports.
2031 196th St SW B-101
Lynnwood Wa, 98036
425.697.7108 (Rarely answered, we’re teaching!! Email is best.)
Or, fill out the form, and a Local’s Gym trainer will contact you!
Specialization is for insects.