WOD

Saturday!!

We’ve got some big things happening this weekend, we hope you can make both!

10am Sumner Old Cannery Furniture Store is the site of Rainier’s Strongest CrossFitter to benefit Fraxa, Fragile X research.

After that 6:30pm at the ole’ Local’s Gym Jesse is hosting a nutrition talk to motivate and reiterate! With “the season” approaching it is high time to develop a game plan to get through it without completely wrecking your waistline. Steady improvement people!!!

Pic of the day:

European cycling champions legs… Wow. They “just” ride bikes, in circles, FAST.

Big Weekend for your Lynnwood CrossFit crew!!

Abi totaled Elite in California at the Pro-Am Powerlifting Meet with a 303lb Back Squat, 176lb Bench Press and a 283 Deadlift, way to go Abi!! Those are awesome lifts. 762lb Total!

Connor Nelson!, one of our homegrown 20 year old green blooded metal eating mutants placed second in CrossFit Taranis’ Winter Challenge!! A well designed and tough contest run by one of the best gyms in Canada!

Read about the Winter Challenge Here details to be posted in a day or so certainly!

Super proud of both of them!

Cretus Ex Duellum Update!

If you want to help load weights and change out gear. You’ll have one heck of a weekend on January 21st and 22nd, you’ll get tired, hands beat up, maybe a little bit of a tight back, dirty, someones DNA on your hands/rag with clorox, but, you’ll also get this sick sick sick t-shirt just put together by out own Teague Money Lindman. I’ve taken the liberty of putting below a partial view of the design. So awesome!

Join the Reaver Crew.

Workout for Tomorrow!

Scaling will include Pull-up and Dip work, transition work and all varieties of sit-up nastery 🙂 If there are several who can do this workout as prescribed we will be taking turns and heats to get people a chance to use the GHDs for the sit-ups! Yippee!

November 19th and 20th Rainier CrossFit is hosting the next Level 1 CrossFit Certificate Course. Details here.

I’d like to take a second and introduce your newest Coach. Lindsay Schilaty. She’s been coming here for over 3 years and has been a big part of everything we’ve done since walking in the door. If you don’t know Lindsay it’s your fault :)!! Helping out with sectionals, regionals, on the Games team from ’09, judging events far and wide, helping with the media world at the CrossFit Games two years after that. A total phenom. She currently teaches at Lynnwood High School, so she gets how to teach and “misses teaching P.E.” 🙂 Sounds perfect!! She’s been taking adult gymnastics classes for the past year (more or less) and I feel will add not only a ton of knowledge here as an adult who learned gymnastics (like us) but also another example of awesome attitude being the key to success in athletics!

Welcome Lindsay “Delts” Schilaty, a.k.a Omega Red (for her ability to never tire and seemingly feed off her opponents life force, strange I know), a.k.a. Arkady Rossovich.

We’ll add her to the trainers page just as soon as my little fingers can type it 🙂

Workout of the Day Here

Here’s how we’ll scale back this little diddy 🙂

Double Unders: You can do attempts or x4 singles
Snatch: This workout doesn’t call for a specific weight only that you add the weights up that you used and don’t count the ones you missed. For example if you used 33 pounds for all rounds you’d total 7×33 or 231, if you went up and back down and all around it’d be a little bit harder math but otherwise totally the same 🙂

This is a great workout for those who want to build up their snatch! Get a little tired going and then try for a tough weight. Then take a second and do some more rope work and then try another heavy snatch. You miss some you make some, that’s OK!!

Check out this Journal Article with Kelly Starret. Good stuff, MOBILIZE!

I heart Justin.

Handstand Practice! Read about this important BASIC gymnastic skill here.

There’s so much to practice! Core control, shoulder health/strength, kicking up, balancing, walking, finger control, headstands, press to handstand all sorts of things!! This workout is for everyone, trust me, Abi and I’ll think up something for ya 🙂

Also, it’s time for another Nutrition talk now that the Holidays approacheth. How about Saturday the 12th at 6:30pm. Come watch the Strongman Contest in Sumner and the skidaddle back to the gym and hang out and talk hormones and digestion!!

Workout of the Day

Check out how awesome this is!! These are two of our CrossFit Kids having some good fun upside down 🙂 When was the last time you smiled upside down?

Remember, kids class is listed under the class times and we’re recruiting actively to create and fill a 6-9 and 10-13 year old class. Post to comments or email Super Coach Carrie at Jesse@localsgym.com, I’m sorry but I’m not sure how to make the email address a click link. Don’t be lazy, copy and paste it into your email program and go from there. It’s one extra step, just like measuring your blocks before you eat. Just one step 🙂

Post to comments with thoughts on Dates/Times for a “Gym Talk” on Insulin and it’s effects on your body, which should motivate along the diet side of things!

Check the Workout of the Day here.

If it says rest, we’re so not resting 🙂 We’ve got skills, drills, train the trainers and squatting to do!! ONWARD and UPWARD

On Ramp programming is still the sole property of the Clan Cheiftan 🙂

Here’s a shot of three beasts training together at LCF! (Left to right) Nadia Shatila, https://localsgym.com/trainer-info and Ashleigh Moe