WOD

Who knew? 🙂

Here’s the update: Emily will be teaching classes and closing this beast (the gym) down at Noon both days. The one afternoon class each day is cancelled 🙁 Sorry if this messes anyone up!

On another note: check out our GrassFed Beef Buddies up in Winthrop! Here’s what they sent me:

Sunday, May 29th, 2011
Crown S Ranch Annual Farm Tour, BBQ and Potluck – FREE

At Crown S Ranch, we sustainably produce beef, pork, poultry, lamb and organic eggs on our lush, organic pastures using management-intensive pasture rotation, sometimes called grass farming. We combine old fashioned values with innovative modern technology. Come see our solar powered chicken trains, passive fly traps, nutrient cycling compost facility, solar powered mobile hen houses and more.

Tour: Learn more by taking a tour with owners Jennifer and Louis or kids can tour with Icel Sukovaty (age 10). Tours begin at 10:00am, 1:00pm and 3:00pm, leaving from the food and producer area – #7 Twin Lakes Road. Park at the schools across the street and walk over.

Connect: Meet other Methow Valley food producers including, Sunny Pine Farms Goat Cheese, Mazama Juice, Blue Star Coffee Roasters, Mazama Store and Methow Valley Ciderhouse. Some producers will have samples and products available. All Crown S Ranch products will be available for purchase.

Eat Lunch, Enjoy Music:
At noon, we will be BBQing and serving our beef, pork and poultry for lunch. Everyone is encouraged to bring a Potluck side dish especially veggies, greens or fruit to balance the meats. Hopefully music will be happening during the lunch hour.

Be prepared: Please bring a potluck dish, a blanket or chairs to sit on for lunch if you’d like and wear comfortable shoes appropriate for walking through sometimes dewy pastures. Be prepared to have fun, eat well and learn a whole lot!

Stay: If you’re coming from out of area, ask about our on-ranch ‘Haycation’ cottage http://www.crown-s-ranch.com/downloads/haycation.pdf or check out www.centralreservations.net for other Methow Valley accommodations. Great restaurants, recreation and camping are all nearby.

Fine Print: All people are welcome, please leave dogs at home. Parking is across the street at the schools unless you need to be closer, boys will direct you. Call or email with further questions. We hope to see you then!

Crown S Ranch, LLC – Better for Animals. Better for Environment. Better for You.
7 Twin Lakes Road – PO Box 309
Winthrop, WA 98862
509-996-2252

-END-

This is sure to be really cool, Carrie, I and the dudes eat 100% Crown – S – Ranch Beef, I enjoy the heck out of it and know that it makes us healthier, smarter and fitter (I mean, have you ever even seen me workout!?). I’m teaching in Renton with Abi (!!) and therefore cannot make it, but I’m bummed about it!

A “Skin the Cat” as prescribed.

A Skin the Cat scaled/modified 🙂 Thanks Jenny!

Now, I was gone in Yosemite proving that 5-20 minute workouts are excellent training for 2700ft climbs with 50 pound pack (pics forthcoming) and this is what the heck happens!!

And lastly for another moment of Zen. You guys are the best!!

Big Ups to Annie for getting the Skin the Cats!

“Trevor”
May 1st, 2004 killed in Iraq by and IED.

Teams of 4 work through multitudinous calisthenics for time 🙂

Here’s some sweaty happy people!

Great job everyone!! Lots of good teamwork besides the derision and chiding from me 🙂 Communicate! Embrace the suck! Keep moving! Bend your legs!

Yippee! This is our second time acting as a hosting site for CrossFit.com events! This weekend, Saturday 21st and Sunday 22nd the gym is closed for the Endurance Certification Course coming to town. To register go to CrossFit.com and under the specialty seminars tab register. It’s $595 to come learn about endurance training for the weekend! Kelsey is in charge of the show since I’m in Yosemite!!

Please respect the attendees and basically steer clear of the gym, this is a great time to rest up, stretch, take that hot yoga class you’ve been dying to try out and be ready for next Monday! Today’s workout is AWESOME!

I did it! As my sons usually say 🙂 I think the rub is going to be a little bit lighter weight, maybe 70-85 pounds for power snatches and really rip it around. Great day for clean and jerk practice though too!

Pictures forthcoming from the night classes. Sorry morning crew, we’ll get it figured out one of these mornings to get the camera out!! We just have to wake up first!

Time to beat is 12:18 (Men – Justin) and 13:54 (Women – PAM).

Get psyched!

Mel front squatted 217 pounds!!! Goodness gracious! Proof positive that CrossFit will make you stronger!! For all the fellas who are worried about lifting more weights to try and get stronger, do you squat more than Mel? If not, just wait, you will!

How low do we squat? You got it, hip crease below the knee!!! For some people this can be as low as 7″ based mostly on tibia length. TIBIA’S!!! Flexibility is crucial depending on how you’re built, some people have it easier than others and for the either be happy or be motivated 😉

Great work this week everyone, tough workouts!

Hunter Gather AmJAM

This is a really cool breakdown of life before machines and even “free weights”. Happy reading!