WOD

The 2011 CrossFit Games season is approaching!!

Here’s the layout for this years competition:

The “Open” is a worldwide competition to qualify to compete at the various regional competitions.  The way it works is CrossFit.com will post the specifics of the workout each week starting on Tuesday starting March 15th.  Athletes will have the week to finish the workout at either a certified gym (like us) or by submitting a video of them doing the workout to HQ.  Everyone competing for a spot either on an affiliate team or an individual competitor spot at regionals must do the Open.  This is so exciting!  There are some very cool prizes for heavily populated affiliates and yes scaling will be allowed for these workouts.  I really hope that almost everyone here will do the workouts!

After the Open is completed in mid-April the regional event will take place in Sumner.  We’re so lucky to live this close to where the regional is to be held!  The region is made up of many PNW states, like Alaska, Utah, Nevada, etc.  They have to travel forever to get here to compete.  A great goal for Local’s Gym is to be able to send a team to regionals!  The way this is figured out, is the top finishers from our club from the Open will comprise the team, pretty simple!

The CrossFit Games proper are to be held at the Home Depot Center in California!  Get your tickets now and figure out a hotel room because it’s going to sell out and by insane!!   Check out their website!   http://games.crossfit.com/

Hear ye of massive lats and torneth hands!

The Open (qualifier for CrossFit Games regionals) starts middle of March!  Get ready!

Ludus Virtis Max Day: Rescheduled to 10:00am -1:00pm instead of noon to 3pm to dodge the super bowl.  Some changes here too, we’re going to spend a little time watching great lifting, and then go lift our hearts out!  Attention LADIES, we’ve got two new bars for you to try out!!!  One is Eleiko and the other is Pendlay, you be the judge and tell me which is best!!

CrossFit Powerlifting Certification:  Mark Bell and his crew of STRONG people are coming up from Super Training Gym in sunny California to teach, with Louie’s blessing, a powerlifting course for CrossFitters!  This is an awesome opportunity to learn the Westside Method from great coaches and athletes!  Cost is $595 for two full days of lifting and getting after it!  Feb 26th and 27th.  What that also means is that the gym WILL BE 100% CLOSED on these two days.  Sorry but that’s how CrossFit.com wants it and that’s how we show respect for time taken to coach coaches to spread the domination that is CrossFit to the world.

Feb 19th Grand Re-Opening Day!!  We need this to be a huge day you guys!  I’ve got little cards to get out to friends, weird uncles, spazzed out pot-smoking neighbors, the one guy at work who’s kinda in shape, you know who I’m talking about 😉   But we need to pack this place!  We’ve got 3 beginners classes, three WOD classes, two talks one on “What is Fitness” and another on “What is CrossFit” with a “Real Food Potluck” schmashed inbetween.  The talks are great times to answer questions on CrossFit and training in general and help people understand what we’re doing here!  The potluck is going be awesome, this is the time to bring all your delicious goodies and whatnots, salads and olives, coconut oil and grassfed pork tenderloins (hint hint).

Food food food!

It’s a big deal guys! The 23/1 rule is for real. If (it’s a big if) you workout for an hour each day, you’ve still got 23 hours left to screw it all up! Let’s say you train with us 2-3 days each week, it’s an even lamer ratio of “jack it up time:un-jack it time”. Leaning challenge is in full effect! There is a great cadre of betting souls, looking to drop the insulin and ergo the bodyfat levels. I applaud! If you have questions, please get at your coaches! Jesse, Carrie, Abi and Emily are all nutrition certified through CrossFit, let’s go people!

Coaches Update for the weekend:
Jesse: Interning at the Coaches Prep Course in Bellevue
Emily: Gymnastics Certification
Abi: Teaching a Level 1 Certification in Novato California
Kelsey: Teaching 8am and 4pm, hosting our booth at the Fred Meyer health fair from 10-2 Saturday
Deidra: Teaching the 10am and holding it down at the gym
Charles: Taking the Coaches Prep Course in Bellevue

Is that awesome or what!!

Some interesting things have come to pass:

Carrie got her level 1 last weekend, so did Connor! Congrats! The gym is really coming together, thanks for bearing with us while we take care of it all!

I want to send out an encouraging vibe to all the LEANing challenge participants – stay focused!! I’m doing well, I hope you are too! I’ll get a count of the money up soon – get ready for after pics, February 11th!

Zero issues on the roads! 🙂 Happy travels, gym is open and all is right with the world.

Thanks for making it out to the nutrition talk last night, if you want to get into the challenge and are male, talk to me (Jesse) and we’ll take a picture and go from there, entry fee $10.

If you’re a lady and want to join the challenge email Jessica at jessica@myhairday.com and she’ll hook it up!

Excellent!

P.S. all he’s got to do is straighten those legs out!

Yippeeiiio-kiyay!

Flooring is getting closer to being done 🙂 This next weekend is BIG. I hope y’all are around to come play!!

Saturday:

8am WOD class
10am WOD class
11:00am – 3:30pm Helen Throwdown with Lululemon Athletica to raise $$$ for cancer (see facebook)
4:00pm WOD class
5:00pm CrossFit Endurance Initial Team Meeting, come! Find out what the plan is, how the training will be structured if you fit into the mentality, plan some events and get things rolling!

Sunday:
9am WOD class
11:00am Ludus Virtis Weightlifting business meeting – discuss team options, finances, plans and set goal dates for upcoming competitions.
High Noon – 3:00pm: Ludus Virtis Max Day – Start with the Snatch and then go to Clean and Jerk. Review footage on the big screen and get better!
4:00 WOD class

Please invite friends to any and all these events, let’s pack the house! Grand Opening Party will be Friday the February 4th. Look forward to seeing Jef Atwood in the flesh! Back from Europe and heavily into Gluten 🙂

Check facebook for Kelsey and Emily’s pictorial essay of the construction project, be on the lookout for constantly varied functional movements at a moderate intensity. Big thanks to CrossFit Advantage in Mukilteo for helping up put up the annex sign!