WOD

Costumes are a definite “GO” for the party! I’m growing my canvas (facial hair) for part of my costume….

What are you gonna do?

P.S. the Dunk Tank has been located!

You guys, THEY’RE WORKING!! Do you feel it? I feel a change, it’s hard to keep the technique but it’s working! This gives me hope for not only myself and running any real distance but also for those in my charge running great distances.

This brings a few things into focus: 1) Abi is going to the Endurace Cert in San Diego (wanna go with her?) 2) having her attend the Cert allows us to register as a CrossFit Endurance Affiliate (which is pretty cool) since we’ll have two bonafide CFE coaches, furthermore that opens up planning into events for next year, summer and fall to begin training for for those who have a wanting to go long.

Meredyth has expressed a want to do a trail 1/2 marathon, which sounds cool. There’s also some massive team relay thing like 150 miles or something which sounds like a great trip. If you’re into this, post back to comments and if possible suggest some races or events that we should plan for!

Also, WHITNEY’S HOME!! Look forward to seeing her around here soon!

Hey everyone!!

Big Things in October: This is gonna go fast so pay attention 🙂

Sunday the 10th (this sunday):
“Mobility Symposium”

2pm-5pm, Free yet still having value!

Flexibility is an outdated term! We’ve got more to work on than just how long your muscles and tendons are. I’ll be talking a little bit, and we’ll be moving a ton, learning more techniques for self-care. There will be some ouchie-pain involved but it’ll be a ton of fun and you’ll feel a lot better for it!

Reply to comments if you’re planning on coming! Come late or leave early it’s all good 🙂

Saturday the 16th: Snatch Clinic

Yeah! We’re gonna lift weights! Abi and I will be running two separate groups using video to analyze your lifts. We’ll be able to dissect the movement to a greater degree than last clinic (building and building right!). Special exercises will be prescribed to help develop your movement. By watching the different analyses you’ll learn so much more about the Snatch than you did before, invaluable!

Cost: $35 Time: 1:00pm to 5:30pm

Sunday: Running Clinic #2!!

We’ve been doing the drills for a month now! Let’s start to fine tune that technique before it gets too nasty outside! This will be our last chance at video analysis before the new year, yikes. If you came to the last one you know what to expect 🙂 I promise a different WOD this time though!!

Cost: $25 Time: 1:00pm to 4:30pm

If you want to come for both clinics (good for you!!), instead of $80, we’ll charge you $60. What a deal!

October 30th!
Local’s Gym 3rd Year Anniversary Party!!

Once post-poned, now we’re ready 🙂

Here’s the plan: Round-Up/Harvest Theme, awesome!

Banjo Band – Abi’s Brother
Face Painting – Sam
Dunk Tank – David
Rented Goat – Ed
Bobbing for Apples – Nancy
Bacon Creation Contest – Goffe, Beeje, Jenai
Eating Contest – Jef Atwood
Pie Contest – Kim, Joanie
Brew Challenge – Ponch, Mike
Pumpkin Carving – Kevin and Kari
Food! – Walid et al.
Raffle – Jesse
Pie Smear the Coaches – Jesse, Abi, D, JP
Hay – Jesse’s Dad
Tree of Happy Thoughts – Abi

Get ready!! I’m super excited, this sounds like a blast you guys!

Cost: $5 before, $10 the day of. Time: It’s the day before Halloween, so we’re thinking because it’s so kid friendly, pumpkins and face painting and all, let’s start at 3:00pm, and play into the evening!

This is for the Tree of Happy Thoughts, it’ll be a lot of fun!

So many things going on!! My goodness.

Whitney Neill: Went though surgery yesterday to repair her subclavian aneurism (kind of a big deal) got out of the ICU Wed about 11:00 eastern time!! YAY! She’s already on her doctors about whether or not she can do things like 400m runs and thrusters. Doesn’t that just warm your heart? The Neill fam will be home on or about the 13th!

Miss ya Whit!

Olympic Weightlifting/CrossFit Contest Results: Abi did amazingly! Click Here to see the score sheet, she’s in the 3rd weight class, yes there are girls smaller than Abi 🙂 Abi and Elyse Umeda (11th in the CrossFit Games) battled during the weightlifting portion of the competition. Abi out-snatched Elyse by 1 kilo and Elyse trumped Abi’s best Clean and Jerk by 5 kilos. This result leaves Abi in second place for the Weightlifting portion. The WOD was a different story 🙂 Abi took 4th place in the WOD (10 minutes for rounds of 6 Squat Cleans 66#, 12 Pull-Ups and 24 Double Unders) leaving her in 4th place in her weight class. Overall (counting all 61 female competitors regardless of weight class, which goes up to and over 75 kilo or 165 pounds) Abi got 19th on the weightlifting, and 25th on the total score!

I’m super proud of Abi, she’s training really hard, eating very well, taking care of her mobility, and has another contest in two weeks! This time it’s local! Thrush Sports Performance in Sumner Washington is having a contest on the 16th. It’s the same day as our Olympic Lifting Clinic we’re having at the gym. Luckily Abi competes in the morning, so she’ll have time to race back here and help the rest of us mortals improve on the two highly technical lifts! If you can make time to go down there and watch, please do, it’ll be doubly fun because our other buff and tough small fry Lisa Merritt will be competing as well!

The weekend was an absolute blast! Thanks for letting Abi and I take off for 4 days! Highlights include but are not limited to: Abi getting free T-shirts from Forged, pairing up with Elyse to interview popular competitors after the WOD for CrossFit.com, her being accused of having a cotton allergy likely caused from zoning paleo food choices and from performing high intensity functional movements 🙂 I got to have lunch with Coach Glassman! Abi and I both were asked to commentate for the WOD which was a hoot! If you can listen to some of the webcast it’s hysterical 🙂 I also had the privilege to help out the Chans and CrossFit Verve during the weightlifting portion of the weekend! These ladies are a blast!! They do war paint and temporary tattoos before the event – what fun! I’ll post some pics once I get them! SnoRidge CrossFit currently has the best photos! I want them!

Thanks again all! See you tonight 7:30 for “Anatomy for Jocks” we’re covering the shoulders and neck, kind of a big deal 🙂

Hey guys!

Check this out, this is so cool! CrossFit is streaming the competition live on the interwebs!

Go to: http://live.crossfit.com/

It should open right up and just click on the picture box and go! It’s gonna be going pretty much all day Abi lifts at around 1:00pm!!!

Also, this is a HUGE competition (don’t tell her that :), check out the competitors list, find Abi!

A message from Abi:
Dudes, I can honestly say I come from the best gym EVER. Thanks so much for all the change, bills, time and encouragement, random gifts from the easter bunny, jump ropes, chest bumps and high fives. I hope I make Lynnhood proud but I can’t wait to get back to lifting weights with all of you! Love you all, Abs

Abi and I went to CrossFit’s Mobility Certification this weekend! Lucky us 🙂 Now we get to work on our soft tissue as well as our running technique! Yippee!

Big take home message: Mobility problems dampen your ability to be effective with your movement, thereby costing your more to get the job done. In other words, your tight hips make your air squats cost you more oxygen, your unyielding thoracic flexion costs you a lot more oxygens when you take a bar overhead.

Sound like anyone you know?