WOD

Much like SEAL indoc this class of On Ramp has just finished!! These 11 of 17 finished YAY!! So be sure to look out for the “new people” and give them a “Hi, my name is [insert your name].” To help accommodate more clients we opened up a 7:30PM CrossFit Class Monday and Wednesday nights, it’s kinda late but I think this could be good for a few of us!

Furthermore – this is kind of a big deal – Thursday is becoming specialty night!! Read Below

Winter Prospectus

Here’s what this means…. It may seem harsh, but attendance REALLY dies down after Wednesday. I thought to myself why. I think it’s because make-up night throws off people’s rhythm and then Friday gets all goofed up and then the weekend is already shot from Friday night and the rest is history and we’re back again on Monday. I see two solutions to break this cycle (equally hard-nosed solutions both):

1. Run CrossFit.com workouts exactly as they appear on the mainsite. Wait to find out what the workout is the night before you do it. CrossFit.com posts their workout in the evening each day. Every fourth day is rest day on the main site, the world we know operating on a seven day week, this creates a rotating rest day, with the weekends usually spent training both days. I like this option, it’s very hardcore, no if’s and’s or but’s just straight to the point CrossFit.com baby.

2. Change the “make-up” day into a specific skill/weakness development day. I feel like we’ve got so many deficiencies in general that we could definitely spend a day working on something you’re interested in. I selected, rowing, gymnastics, weightlifting, powerlifting and uh, oh yeah, kettlebelling.

At this point, the Clan Cheiftan chooses option 2.

We are not limited to these five things, however what I recommend is that you think about the thing that is holding you back more than anything else in your CrossFitting, and then attack it on Thursdays and come back ready for the fight on Friday. Be prepared to have a lot of “fun” on Thursdays instead of the kinda casual meandering that it has developed into…

Like Mr. Orta, let’s get focused people.

Great week you guys!! The intensity, emotionality, and effort were unreal! All our workouts are hard, this week was special so here’s some good shots!!

Way to be you guys – proud coach over here 🙂

Who in these photos has good lumbar control – a quiz 🙂

Lisa:

Rick:

or
Darren:

This will be an on going lesson: please post to comments with which one or ones have good lumbar control, if any…

Fearless Leader

So, the party was a little under advertised. We decided to post-pone until November 14th, sorry for the mix up!!

Here’s what we are gonna do instead:

Cheat Night!! We’re gonna head back to Rodney’s Restaurant.

SUNDAY Night 6:00, not saturday. Oops.
The Southlake Grill
Address:
1253 Thomas Street, Seattle, Washington
Across from REI

The menu is 1/2 price – read: you can get twice as much.
The upstairs room is awesome, privacy, it’s just us up there!
TV’s with Seahawks or Huskies or Cougars, or whatever is playing (we all know I just want the ice cream cookie sandwich desert).

He’s probably gonna kill me 🙂 I hope to see all you down there!!
Clan Cheiftan

Lots of meters!

Tri

Lots of chicanery!

So far though, so good, lots of people having some fun on the rower. This has been a good experience for many, those that have been logging their meters, GREAT JOB, to those of us who haven’t so much been doing any of it, well there’s always next year 😉
There’s 10 daze left so we can still all make it if we row our little hearts out!

Also, Ponch will row 1,000m for $10 – anyone wanna buy some meters?

$2,227.17 for Prostate Cancer and The Wounded Warrior Fund!!!

That’s awesome everyone!

Here’s some good shots 🙂

High Scores: Jeff Vale 391 (3 Rounds) and Lindsay 489 (5 Rounds), Art 775 (3 Rounds, hmmm), Charles ### (great technique!!), Ponch 418 (5 Rounds), Jack still under 200 dangit! Ann Rxd!