WOD

It’s what’s for breakfast, lunch and dinner. Especially if you hunt 🙂

Pop quiz!

How much Bacon is in 4 blocks of protein?

Until 2013! Get your training in today! It’s never coming back again, Feb 21st 2012. Today truly is Fire, yesterday is Ash. Unless of course, tomorrow is Ash Wednesday! 🙂

Dang that was corny huh?

Check out the event calendar, it’s been fully updated, do expect things to change minorly but be excited for these things and plan on attending, it’s how you get the most out of your experience with us!

Kinda like this:

Yeah we’re running normal hours and everything. In honor of the countries past great men we’ll do Military Presses in addition to the other amazing types of training we do daily 🙂

Here here!

Unlike Washington, I did cut down the tree!

Abi and I were talking recently, it happens 🙂 And we decided that we need to put on a clinic for our gym, for our people who want more results. Whatever the motivation is: the Open coming up, lagging progress, latent frustrations over this or that, stubborn bodyfat, etc.etc.etc

Please notice that this clinic isn’t only for competitive minded athletes. It’s for the gym as a whole! Novice to advanced, we need to work on nutrition, goals, the clean, and injury prevention/rehabilitation, big time! What better time than now!

Here’s the basic format! I’m excited about this!

Day 1: Class Schedule for the gym stays normal, if you want a double day, do an AM class!
10am Regular Daily WOD Class
11am Hello and final registration for the clinic
11:15am “Lynnwood CrossFit Ethos” *how we train and where we’re going*
12:00pm Break
12:10pm Adaptation through technique and scaling to preserve stimulus (How having better technique equates to faster results, and how scaling can still teach useful movement patterns without hurting you!)
12:35pm Break
12:45pm “Clean 201” review video of elites, also some gym all stars and then some problematic videos of our clients also, pointing out areas for improvement
1:30pm Clean for Max Load
2:30pm Stretch-Debrief
2:45pm “Lunner”
3:30pm Nutrition Workshop Go over block prescription, have you work through tweaks to the Zone and Create a menu!
5:00pm Finish Day 1!

Day 2: Again class schedule remains the same.
9am Regular Daily WOD Class
10:00am Welcome Back to the Clinic!
10:05am Problematic Anatomy: Shoulders, Hips, Knees, Backs: mobility, stability, things to avoid, things to do more of, common “pathenergic” movement flaws.
11:00am Shoulder health workshop Rotator Exercises Rotator mobility Shoulder Stability drills Thoracic Extension drills
12:00pm WOD: Big Fat Helen
12:40pm Lunch Break
1:20pm Accessory movements: heresy? or helpful? Certain non-functional movements can increase capability in functional movements these are important only if you have the base pattern decently under control, what are these movements?
2:00pm Accessory movement workshop GHR’s, GHD work, Upper back work, triceps work and hamstrings/lower back glutes/glute med.
3:00pm Goal Setting Workshop What is a PR? Why the leaderboards? Competitions? Process vrs. Outcome goals
4:00pm Wrap up and thank you’s!

If you don’t do Paypal that’s cool, I can charge a card or take checks. Easy day! If you can only make it one day for work or kids or what have you, it’s $65. Also, to staff this properly I need to know how many people are coming, so do register ahead of time with me so that I can ensure the proper Student to Coach ratio 🙂

Yay New Post!!

Thanks for being patient everyone! We’ve got paper towels again!! I know this isn’t a luxury but hey, it’s still nice 🙂

Saturday: Emily is on the 8am (Thanks EM!!) and Deidra is on the 10am (Thanks D!!). Sunday: Lindsay (Thanks Linds!!).

Abi and I are teaching the Level 1 Cert at Rainier CrossFit this weekend! Good times. And speaking of good times, here’s a picture from the contest!

Here is another great shot from 8RiverFilms…

More to follow, there’s so much to go through!!