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
Here’s also the info for the weekend!
Zoom Times: Friday 11am, Sunday 5:00PM for Terra Time
Join Zoom Meeting
Meeting ID: 543 692 6158
Tabata is 8 Rounds of 20 seconds on 10 seconds off doing as many reps as you can each round. They typically will fall apart as though get through the rounds, expect it, enjoy it and embrace the nasty! There’s no break in between the Tabata’s. 12 minutes straight. There should be really no setting up of stuff to get in the way 🙂 Yay!
Tabata Jumping Squats
30 Minutes of SLIPS:
S is for “Scales”
L is for “L-Sits”
I is for “inversions”
P is for “planks”
the final s is because it’s plural 🙂
Spend about 7 minutes on each element, and BAM you’ll be warmed up and spent 30 minutes on it.
For Cool down, stretch the chest, and the thighs, they’ll need it!!
2 Rounds for Max Reps of:
3 Minutes of Sumo Deadlift High Pulls (A lighter weight, try to go for 3 minutes straight, like 75-100 reps!!)
3 Minutes of Alternating Pistols (Progressions Typically)
3 Minutes of Jump Throughs (Chairs, or P-Lets, or boxes etc.)
Advice: Make the SDLHP pretty light, work the everloving S out of your pistols, perfect reps every rep, be hard on yourself! And try to be active through the jump throughs, feel the abs, the upper body, the elbows, the legs.
Quarantine 3 Sets of 10:
Lying Leg Raises
1 Arm Overhead Squats (alternating)
Lying Floor Drill (lay on the ground, do the thing with your arms where they don’t touch the ground, face down, thumbs up, like curls and presses, nasty, ‘member?)
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.