WOD

We’re closing in on “that time of year”!! Yikes! Here’s what not to do: completely abandon all dietary considerations, shirk training at the gym, kill yourself by not sleeping for weeks on end preparing.

Instead: when it’s time to enjoy seasonal food (parties, a work suarez, tacky sweater get together etc.) eat the food, when it’s Tuesday night and you’d prefer to have some marzipan stollen DON’T instead have squash and steak. Deal? When thinking about shopping and getting “everything” ready include one of the classes in your calculation, make a small sacrifice here, you wanna shop til you drop on a certain day, make the 7:00AM class a priority and shower at the gym and head off to the mall and get it done. Deal?

Holiday Schedule:
12/23 Normal
12/24 AM Class with D (8am-10am) Closed the rest of the day.
12/25 Closed
12/26 Closed
12/27 Filthy 50’s each hour 8,9,10 and 11. This should help get us back on track 🙂 Make sure to sign up for the Blue Moon Row Challenge!
12/28 Normal
12/31 Blue Moon Row Challenge two WOD’s centered around rowing.
Gym Open’s Normal Time, Closed at 6:30pm. 5:30pm Class is ON!
1/1/10 Open at 11:00 for Class, close at regular time. Be excited for this workout 🙂
1/11/10 New On-Ramp Class Starts!

The 2010 CrossFit Games Site is available to the world!! Sectional info and a sweet picture of Charles rocking his muscles and his muscle-up are on there, check it out!!!

Registering for the event will take place only through the CrossFit Games Website which should launch registration by Dec. 21st. Patience and Discipline! We need to train like animals. This is the slogan of Jackal’s Gym

What I think we should do is set up some specific workout times and dates for Sectional Preparedness (read: hard ass workouts) here’s the deal we also need judges to hold us to standards of performance. Which as we all know (Darkness) tends to change things about our performance. This is good growth-type stuff. More info on this later. Check the right side of the page for details.

Remember! Jingle Bell Run this weekend!

Here’s how I see it. If you can lunge 400m and not be obliteratedly sore you are strong in the legs, and hips. Saturday is the day to try this out 🙂 Deidra will be here administering the fun! I’d love to see a board full of times when I get back from Portland HEL, either with 100m, 200m, 300m, or 400m next to it with glee, yippee!!

Big things to look forwards to:

1. Lakewood Police Memorial WOD and Fundraiser.

We’re hosting the workout and fundraiser for the 4 Police Officers killed in Lakewood. Money will go to a secure account, I’ve been in contact with several people about it, very excited about it. Expect the turnout to be phenomenal and from all the area gyms. The workout is awesome and will remain undisclosed until the date approacheth.

What we need from you: bring people, spread the word, bring money that feels right, $5-$20-$200.

2. Aching Glutes, Groins and Quads.

3. 12 Days of Christmas WOD on 12/18 – beware 🙂

4. Holiday Schedule coming out soon!

Clan Cheiftan Out

Who’s in!!

The time is nigh to register, go to THIS PAGE to join the Lynnwood CrossFit Team otherwise, just register and then we’ll all carpool down there 🙂

Rock on!
Fearless Leader

Way to be!!

We ran 10 groups of 3-5 people through the hellacious “CrossFit Cornucopia” workout!! Big day.

Gyms that came down to represent: (and their brave awesome crews!)
CrossFit Advantage
Stoneway CrossFit
CrossFit Everett
NorthWest CrossFit
Jarred Cooke’s family, who Jarred did not help by limiting their reps, so they all got too sore and left. Smart on their part. Stoopid on Jarred’s part.

Huge ups to all the current On Rampers who decided to come risk life and limb by jumping into this workout!! Lindsay, Justin, Matt, Desirae, BOOYAH!

The workout for those wanting “left-overs”:

As a team of 4 split up the following in order however you like for time:
200 KB Snatches 35/26
200 Deadlifts 95/65
200 Wall Ball Shots 20/12
200 Medicine Ball Cleans 20/12
200 Burpees
200 Pull-Ups
200 Thrusters 45/33
200 Calories on the Rower

Try to beat 1:05:57. Only one person can work at a time, scaling allowed (duh), fun times!

Crystal (sp?) performing the Champagne of Calisthenics: The Burpee.

Clan Cheiftan out.

Slight change of plans…

Buca Di Beppo for chow post WOD instead of Claim Jumper – totally stoked!!! Turkey Cacciatorre 😉 It will be officially on at 11:00am. The workout (Cornucopia) takes around an hour, in teams of 4 (don’t worry there will be lots of people here to create teams with!!) so please show up around 9:00ish so we can finish in good order.

Friday: The schedule is absolutely normal. We close at 7:30pm we open at 5:00am. Classes are normal times, we ignore black Friday completely!!!

New Game: “Invert Fran” rather than languishing in non-PR town (post Thanksgiving Fran will probably not garner you a personal record) we’ll just flip it upside down. 21-15-9 Pull-Ups and Thrusters 95/65 – sound like fun!?

Can’t wait!!