WOD

This weekend is going to be insane!!! I know it’s all I’ve been posting about – IT’S BECAUSE I’M STOKED!!

So come and cheer our athletes to victory!

Upcoming Events:

Glute Ham Developer Class Tuesday night at 7:45pm, the 18th of May. Jesse with the amazing help of Abi (demo girl extraordinaire) will expound on the finer points of this great tool for core conditioning! Free for members and their guests!

Nutrition Class! Tuesday night at 7:45pm, the 1st of June. Come learn about the USDA, and about how to eat for health, longevity and performance. Beginner to advanced requirements will be covered. Jesse will be teaching this course. Members free and guests of members $10!

Olympic Lifting Clinic 1pm-5pm Saturday the 5th of June. Snatch, Clean and Jerk will be covered in depth and detail. Little bit of whiteboard work, lots of PVC work. Expect sore legs 🙂 Members $40. Non-Members $65. Jesse and Abi (both Olympic Lifting Certified) will be coaching this workshop!

In two weekends! It is on! Details:

Register to be a Spectator: here this gets you in to watch and cheer! Who?

Kelsey Nagel! Our muscle-uping studette 🙂

Lynnwood CrossFit’s Affiliate Team!!

Ladies: Mel Webb, Abi Grove, Renee Lirette
Dudes: Darren Rainey, Chris “The Silent Assasin” Shone, and our own Austin Kruse

I’m super excited for this contest!! I want to see everyone out the weekend of the 15th and 16th in Puyallup ready to yell our brains out for our people! The gym will be closed that weekend seeing as everyone will be down there wrecking whatever the workout(s) are 🙂

Thanks Ed for tallying!!

Ladies:
Renee 73
Mel 94
CC L 94
Kari J. 115
Laura Kimball 134
Abi G. 135

Men:
Darren R. 92
Ed A. 119
Kris J. 146
Chris S. 158
Kevin J. 160
Chris R. 165
Shane P. 165

Yeah! I couldn’t be happier with the way this challenge is running, it favors consistency of training above all else. Which with our program is a lofty goal in itself (we get sore!!) way to be you guys!

To determine the team: I suggest a double day mini-contest!!

Details: Tuesday the 4th of May. 11 Days before the Regional Contest Affiliate Cup. I need those listed above to do two workouts! If you wish to “opt out” that’s cool, but we need 3 ladies and 3 gents to make our team of 6. I’ll be here all day (13 hours) that Tuesday, just come on in and we’ll get it done. Inside of class times, outside of class times, etc. etc. it’s all good let’s rock it!!

Many firsts 🙂 Here it goes!

A couple big things coming through here, we’ve never divided a class before into two parts. I feel like it can potentially divide the gym into the “cool kids” and “the not-too-cool”. I personally have spent enough of my life being in “the not-too-cool” side of athletics to want to ensure that we do not do that to our people. Why? Because we’re awesome. I know it’s bad grammar to start a sentence with “because” 🙂

However, we’ve been here long enough, some of our athletes are getting to a level where they need some more in depth coaching to keep progressing. And (yes I know, bad grammar) since it is our passion, pleasure and business to ensure progress towards ultimate bad assery we need to address this issue.

Tuesday Nights 6:30PM Jesse and Abi will be in the house, Friday nights Abi and Lisa will be in the house 6:30pm! The class will be grouped to allow everyone to be coached as relevantly as possible. For example: this Tuesday is Make-Up/Rest day. Abi will take those that need to workout, Jesse will be in charge of teaching people how to rest 🙂

But seriously, Sat was “Annie”, Sun was MB Clean/Run, Mon is Nate. The skill choices are many: Jumping Rope in general as well as the insidious “Double Under“, the Medicine Ball Clean, Muscle-Ups and Handstand Push-Ups.

What this gives us is great options around two basic dichotomies: those of us who need to gain these skills and apply them to workouts, and those of us who need to learn how to demonstrate these skills faster or more effectively to garner more effect from our workouts.

Be excited!! (I know you’re not supposed to use “be” in a sentence)

If you’ve been here long enough you’ve seen us go through a lot of changes:

This was the “weightlifting” area, mirrors, DB rack, insane. I’m almost ashamed to have had this in my mind’s eye…

Schedule Changes! The dreaded “middle of the day” is soon to be dead to us. There’s a handful of us that come in from 12:00-3:00. It’s a really small handful. This extended siesta will allow your coaches to be more refreshed when we’re here, save a little precious PUD cash (not a big deal), and make better use of our time throughout the day.

Normal hours however besides this little non-open time from Noon to 3:00pm.

The wall before pull-up bars, well really both pictures are of a wall before pull-up bars, but this one cracks me up, little coat hooks, one tiny little white board, like we were afraid to put a screw into our shiny new wall or something…

We got over putting holes in the walls, and we also got over not trying hard, doing sissy movements, trying to keep it “pristine“, and we started delivering phenomenal results!

This will begin on Monday the 12th. 99.86% of us will not notice a thing. To the .14%, I’ll try and let you know before Monday 🙂 This means a few things: I’ll be checking voice mails now (yay), there will be a change to the hours on the main outside door (about time anyway), and we’ll have some business card/flyer/price sheet things out there as well!!

We’re fiddling with the overall schedule a little bit too, not to worry the classes will stay the same, just who teaches what will be shuffled a bit to even the load out a bit more 🙂 Look forward to more Tuesday Night Whiteboards with Jesse. Topics to be announced soon!

Please post back with ideas, thoughts, musings, cogitations on what topics you’d like to see presented on the Whiteboard!

Totally closed for Easter. Sorry for the late notice, I was reminded and the reminder was correct.