WOD

Lots of good movement!! That’s the story 🙂

Michael: Over 20 minutes, running, sit-ups and back extensions;
Thruster Max: Guaranteed to help your Fran time, front squat + push press;
Elizabeth: Squat clean and ring dips (or just dips).

Get these three in! If you’re competing in the Open, good for you, second, we’ll make a decision for you once the workout is posted Tuesday night. Then the rest of the week may look different for you. Understand that this puts a load of responsibility on the coaches that is different and seemingly more important! That’s OK though, we love it!!

For you 5-6 day each week super stud all stars, the extra work will be on skills revolving around the Open workout. Specifically Muscle-Ups, HSPU’s, Jerks, and all your individual nuances (bumps and bangs) that need extra attention of the lacrosse ball, foam roller, PNF buddy and special small cool kid orange band 😉

Wear your running shoes today!

What is the Open? It’s the world-wide online process of qualifying for the Regional Contest for the CrossFit Games to be held in Los Angeles in the summer. It’s also kind of a big deal 🙂 Our not-so-little gym will be running the same workout as the other 2,500 CrossFit Affiliates, along with the untold multitude of Garage CrossFits, Military Bases, Fire Houses, Police Training Centers, Seminaries, Convents, Temples and whatever other coveys of firebreathing mutagenic savages are out there! SO COOL! If you’re thinking that you don’t want to “compete” for a spot at the games, I think you’re probably wrong, as per usual 🙂

This is so much more than competing for a spot at the CrossFit Games! Now certainly it’s a virtual contest, but dangit, since when have you ever been able to be a part of the selection process for a truly elite sport!? Your effort will be counted every bit as worthy as Chris Spealler or Mikko Salo or Jason Khalipa. The results of your training will be tested against 50,000 or 80,000 or 200,000 other athletes from all over the world! For $10 why not be a part of this international phenomenal first! When the Kenyan’s run and beat everyone at the Olympics there’s not a forum to technically compete against them. This is our chance! Super cool. I’m not going to win, I get that. But I’m totally in for this!!! I hope you will be too.

Details details details 🙂

Hooray everyone who registered so far!! This is going to be awesome 🙂 I need everyone who registered already to go and find Lynnwood CrossFit and join our team so we can all be official together! Tuesday night at 5:00pm the 1st WOD of the Open will be announced, I’ll be at the computer hitting refresh until it posts 🙂 Once that workout is out, we’ll begin to strategize. Those registered for the Open have a choice to make:

1: Make Tuesday a rest/skills day, and do the Open WOD on Wednesday or;
2: Do the Tuesday workout, rest Wednesday and do the Open WOD Thursday.

The rules are that for your result (time/load etc.) to count you have to be judged by someone credible while you do the WOD. It’s not going to be much different than how we currently run the show, pull-ups that don’t count, guess what, still don’t count 🙂 Wall ball shots that don’t hit the target or where you don’t squat all the way down still don’t count! The standards from HQ will be strictly adhered to, and they will be laid out to a “T” by HQ when they release the WOD each Tuesday. Very exciting times!

Here we go! Last week before the Open, we’re gonna get some awesome workouts this week!

Fight Gone Bad
Buddy WOD is Helen drag races with a partner, get excited, pick your buddy and plan for domination!
Presses and Dips is good old fashioned lifting weights!

Next week the Open begins!! Be ready!

HEY!

Here it is as promised, CC 🙂

Gym is closed today for the Powerlifting Certification, sad, but AWESOME.

It’s cold today, so the obligatory “go Run 5k” is kinda out….

20 Wall Squats (yup facing the wall, arms up)
20 Push-Up to Side Planks (push-up and then lift one arm off the ground and twist feet up into a side plank)
100 Mountain Climbers (Push-up position, but then run your feet like Ivan Drago)
Rest 1 minute
Repeat 5x

Happy Day!

Everyone, before I forget, story of my life, the gym is to be closed this weekend. Closed closed, not like if you know someone or something you can totally come in a get a workout, or like if you come at lunchtime sometimes you can sneak in and do some thrusters or something 🙂 Closed closed. All day Saturday and Sunday there’ll be 25 people here not counting the instructors who will be teaching this certification! Very cool stuff.

What does that mean for you guys!?

Friday night we need to reorganize the gym and have a huge planning/execution meeting with the instructors from California. We’re hosting a special CrossFit WOD class friday afternoon.

Friday at 3:30pm is our last class of the week! If you can make it out please do! There will be no 5:30pm or 6:30pm this Friday (the 25th) or any classes this weekend (26th and 27th). Everything will return to normal on Monday don’t get worried 🙂

I’ll try and post signs up in the gym, but please spread the word and make plans for outside workouts this weekend, unless it’s super nasty! I’ll post a little home-WOD for Saturday, how’s that sound? Post thoughts/suggestions to comments.

Thanks!!

Also, what’s your excuse? Jenai’s doing Jackie at 5:00am this morning, with 8 weeks to go…

Here’s the schedule for easy perusing 🙂

8am – Regular WOD Class (Abi)
9am – Beginner’s Class (Jesse)
10am – Regular WOD Class (Abi + Emily)
11am – Beginner’s Class (Jesse)
12:00 – “What is CrossFit” discussion
1:00 – Lunch/Mingle/Hang/Say Hi
2:00 – “What is Fitness” discussion
3:00 – Beginner’s Class (Jesse)
4:00 – Regular WOD Class (Emily)

Glossary of Terms:

Regular WOD Class is for our current clients who are coming to workout, taught as per usual, no special shenanigans in terms of WODDAGE. Making up Tyler or Kelly or whatever nastiness the ladies think up for you will be plenty! Beginner’s Class, these are for people who’re coming to try out CrossFit and see what we’re all about. I would prefer everyone who is new to us go through this class to ensure that the stimulus dose (workout) is proper and that they not overreach on their first workout here 🙂 The workout we do will most likely change every class, so no cheating there either!!

What is CrossFit: Yay for whiteboard erudition! Defining our program is difficult, that’s why I’ve allotted an hour to it 🙂 It will help a) you to understand what we’re doing here, b) help your friends to understand what we’re doing here and c) it won’t help you explain it to anyone any better at all… Stick with the ole’ “it’s the best fitness program I’ve ever found, you should do it too!”

What is Fitness: Seemingly redundant yet wholly different. Gaining a definition for the end state of our training allows us to best go about garnering the proper adaptation. No one else offers such a definition! It’s another weighty matter so I’ve allowed for an hour as well 🙂 I hope that it’ll take less, but depending on how much minds are blowing it might take longer to clean up the damage!!

Lunch: Real food potluck! We’ve got a sign-up list at the gym, in the lobby! If you haven’t put yourself down for anything there, that’s cool, bring something anyways! Someone on forks and plates? Hooray for our impromptu “planning” department 🙂