WOD

YO! 

The Gym’s schedule is basically the same for tomorrow but here it is anyways 😉

Gym Opens 7:30

CrossFit Class 8:00-9:00

CrossFit Class 10:00-11:00

Weigh-In and Registration for KB COMP 10:00ish

Kettlebell Competition Begins 11:00 SHARP!

Heats on the 1/2 Hour (11:00. 11:30, 12:00, 12:30 and so on….) until all have competed!

A completely unrelated photo of Big Dan warming up his banded speed squats.  Awesome.

The clothes drive is going great!!!

Thanks everyone for donating and helping out, it’s great to see the can filled so many times.

The real need is for NEW underwear and socks.  Here’s the trick; go to Fred Meyer’s and look at the clearance rack for little kids undies, they’re really cheap (less than $5), get a couple packs of 3 and it’d be unbelievable for the clothes for kids organization which helps only families in Snohomish County.

One consequence on achieving full depth on the receiving end of a med ball clean is a rip in the pants…

"Crap"

This was really hysterical – busy class front and center – priceless 🙂

Just so you guys know what’s in my head.

Four of our athletes were in Olympic Lifting Class last night.  After working on our "high butt goiter" for a while so hard that "I can’t remember, I have to pee."  *This was a great class* we (I) decided to test vertical jump heights and calculate some max power outputs 🙂

Dan: 66kg Bodyweight, 55.88cm Jump

Darryl: 92kg Bodyweight, 36.19cm Jump

Karen: 77kg Bodyweight, 35.56cm Jump

Collin: 82kg Bodyweight, 45.72 Jump

P = 2.21 x wt x SQRT of Jump HT (punch it out in the ole’ calculator)

Dan = 1090w

Darryl = 1223w

Karen = 1014w

Collin = 1225w

Next time you’re on the rower change the unit so it reads out in meters and you’ll suddenly understand the tremendous power (literally) of jumping heights and of maximal outputs versus sustained submaximal outputs.

And, yes I am a geek.  Yay Burpees 🙂

Big Sweet Lou – working on his sled pulls….

Gym’s open from 6-10am when 4 people gather together, we start the clock 🙂

Yay Turkey!

Hooray for constantly varied functional movements performed at high intensity producing ever increased work capacity across broad time and modal domains!

Once more in english:

Hooray for people coming to class every day or night and giving the WOD their all-out best effort, creating in themselves the athleticism that is in our DNA.

As someone who will spend the remainder of my life (read: long time) coaching regular people to develop their best in-shape self this is very exciting to me, very.