WOD

Thanks for everyone who made the meeting today!  

Finer points:

Zone:

• Weighing and measuring for precision nutrient intake
• Proper ratios of 40/30/30 maintained for optimum performance
• Food choice up to you, eat what you want to!

Paleo:

• Eat meat, veggies, nuts and seeds, some fruit, little starch, no sugar.
• We can take this as far as you want to; nutrient timing, intermittent fasting etc.
• Food choices limited to the above statement!

Please feel free to contact Deidra (Zone) or Jesse (Paleo beginners) or Abi (Paleo hardcores).

The contest board is up in on the white board, your coach and you will determine what you have to do to get a gold star for each day when you determine what the parameters of your diet will be. 

We will be running all the performance testing next week, as well as signing everyone up onto a team.  The retest will be the 2nd week in February so we can all have chocolate for V-day 😉

Christmas Eve: Santa’s Elves broke their back loading All of the gifts for all the children on the Nice list……………..20 Suitcase Dead Lift

The conveyor belt broke and they had to walk ALL the gifts to the sleigh………………………………….Farmers Walk Down and Back

Once all the gifts were loaded they prepared the reindeer and off they went to deliver all the load…………..Row 1000 meters

Santa was a little short on magic this year due to the financial crisis so he had to lift each bag himself and slide down the chimney……. 20 Sandbag Powercleans

After eating all the Milk and Cookies (Smoothie and Cottage Cheese at D’s House) Santa had to climb his way up the chimney ………15 Pull ups,

so he could deliver all the gifts to all the children all over the world …………………7 rounds for time.

Sing to "Let it Snow"

Oh… the workout is so frightful

To be done is quite delightful

Since you’re here now- lets GO!

Yule lift, power clean, and row.

Merry Christmas,

Deidra and the Local’s Gym Crew

Regular Scheduled Hours – 6:00am until 9:00pm

Classes at 6,7,9,11 am and 5:30, 6:30 pm.

Deidra and I look forward to seeing you all there!  Get these few workouts in before we take a few days off for Christmas!

Drive safe, use chains, and take it slow!

Issued by The National Weather Service
Seattle/Tacoma, WA
5:18 am PST, Sat., Dec. 20, 2008

THE WINTER STORM WARNING IS NOW IN EFFECT FROM 4 PM THIS AFTERNOON TO 10 AM PST SUNDAY.

A MAJOR WINTER STORM IS ON TAP FOR LATER TODAY INTO SUNDAY. HEAVY SNOW IS EXPECTED TO DEVELOP ALONG THE COAST ON THIS AFTERNOON AND THEN SPREAD INTO THE INTERIOR OF WESTERN WASHINGTON EARLY THIS EVENING. HEAVIEST SNOW WILL OCCUR ON THE KITSAP PENINSULA… ALONG HOOD CANAL… AND FROM OLYMPIA AND CHEHALIS WEST TO THE CENTRAL COAST NEAR OCEAN SHORES. 10 TO 18 INCHES OF SNOW IS EXPECTED CLOSE TO THE HOOD CANAL. OTHER LOCATIONS WITHIN THIS AREA SHOULD GET 5 TO 12 INCHES OF SNOW.

ALONG THE I-5 CORRIDOR NORTH OF TACOMA… INCLUDING SEATTLE AND EVERETT… STORM TOTAL SNOWFALL OF 4 TO 8 INCHES IS EXPECTED. IN GENERAL… LIGHTER AMOUNTS WILL OCCUR NEAR THE CASCADE FOOTHILLS WITH HEAVIER AMOUNTS FARTHER WEST ALONG THE SHORES OF PUGET SOUND. SOME PARTS OF EASTERN KING COUNTY… WHERE WIND IS A BIG THREAT… WILL RECEIVE 1 INCH OR LESS OF SNOWFALL. THE HEAVIEST SNOWFALL IS EXPECTED BETWEEN 7 PM TONIGHT AND 4 AM SUNDAY MORNING.

PRECAUTIONARY/PREPAREDNESS ACTIONS…

A WINTER STORM WARNING MEANS SIGNIFICANT AMOUNTS OF SNOW… SLEET… AND ICE ARE EXPECTED OR OCCURRING. STRONG WINDS ARE ALSO POSSIBLE. THIS WILL MAKE TRAVEL VERY HAZARDOUS OR IMPOSSIBLE.

Right on!  My assumption (ass out of "u" and "mption") is that it will be nasty, people will lose their power and it’ll be a great day to hang out and play cards.  This is no excuse for a CrossFitter!!  If you don’t have a pair of snowshoes I suggest you go here and make them.  If you’re a stud (like apparently, Aaron Lieuallen is) and already have your snowshoes then you’ll be good to go.  

As a CrossFitter we train to be able to perform well at ANY GIVEN physical task, which in our case includes snowshoeing, but what about helping out by checking in on elderly neighboors who may be without power, actually using that chainsaw for something useful like hacking up branches that’ve fallen on the roads, fill a pack full of food and goodies and take to friends on foot, get a thermos with hot chocolate and dish it out to cool kids sledding (and then have their parents freak out on you because they don’t know who you are or what you put in that hot chocolate, I suggest you respond casually with "Bailey’s").  Ok that might be a bit much, but you get the point!

In any event check the website for updates on whether (homonym intended) the gym is open or not, or just call 425-697-7108, if no one picks up, we’re not here 🙂

As far as snow workouts go, I suggest a snowball fight followed by snowman building (remeber Deadlift Technique for the body and head sections!) and sledding along with lots of slippery hill walks – when you get home, pull out that Paleo Hot Chocolate and get after it 😉

Out.

And one more thing.  IT’S SO ON TONIGHT!!!  GET YOU HINDPARTS HERE AT 5:00ISH IT’S CROSSFIT SNOWBALL FIGHT PEOPLE, BRING YOUR KIDS YOURSELF AND ALL YOUR WEAKNESS BECAUSE YOU’RE GONNA GET OWNED BY A SNOWBALL IN YOUR FACE AND THEN ONE DOWN YOUR SHIRT – AAHHAHHAHHAHAHAHAH!!

But seriously, we should way do that, so 5:00ish, it is a go, provided we get people but this could be epic.

Clan Cheiftan Out.

This weather is not getting any better and I don’t think people are getting any smarter in the process.  I was just informed that people are driving the wrong way on the freeways to get off (SMART).  So I am advising "GET OFF THE ROADS WHILE YOU CAN, before the stupid people get you!  This Winter Advisory has been brought to you by  Local’s Gym. Classes are canceled for tonight and the gym will be closing at 3pm.  Friday we will resume our regular schedule (unless the stupidity continues).

Deidra