WOD

We’ve done it! We’re ready to take orders for T-shirts!! The shirts will all be the same across the front.

"Lynnwood Crossfit"

In some coolish font worthy of reknown.

The back of the shirt… options:

1: We teach the riddle of steel. 

2: "Yay Burpees!" -Coach Burgener

3: Don’t ask what the squat can do for you, ask what you can do for your squat!

4: This ain’t yo mamma’s puddin’!

5: LCF Back Room: Viking Sh*t

Go to the LCF store for more info!!!

Yes we did. We used Uncle Sam to motivate people to help their friends and family and associated others better themselves by training their body, mind and spirit.  Complicate sentence, simple point: we need more members, we need more people who want to train, who want to put in the time and get in shape, we need more people who have the guts to come 3-6 days each week and sweat out their insufficiencies.  These are the people we need. 

To speed this along we’ve done several things to get people excited to train and excited to bring their friends to train with them:

1. Membership drive with various incentives (leader is Collin Sargent at 5)
2. Jingle Bell Run/Walk 5k
3. Kettlebell Competition
4. CrossFit Team: The Myrmidons
5. Zone Group Mondays
6. Life Group Thursdays
7. Olympic Lifting Class Tue/Fri

The good news is: it’s working!!  Yet not unlike a new PR on Murph we’re just not satisfied with how fast we’re growing.  We have an awesome gym, it wants lots of people in it getting after it, the gym is happy when it’s full of sweaties, swinging bells, cleaning bars, squatting, pressing and doing all variety of pull-ups.

To help make the gym happier we’re going to open up two classes each week to non-members (i.e. these are the times to bring people!!) to help get people into doing CrossFit, and actually getting results from their workouts (i.e. quit wasting freakin’ time).  Saturday morning at 10:00am and Tuesday 5:30PM will be open each week – visitors encouraged!!

Thanks thanks thanks!!!

Get stoked for this contest!!!

http://icechamber.com/blog/2008/09/29/ice-chamber-kettlebell-girls/
 

This is cool – really motivational!

Here’s one of my least favorite sentences:

"Squats hurt my blah blah blah."

This is a deliberate attempt to pin personal anguish onto the squat.  Like the squat did something to you other than get you off the ground, couch, chair, toilet, or park bench.  This sentence is borne out of a disdain for squatting, and I think perhaps some of this is cultural.  Perhaps some Americans think the squat is beneath our dignity, like the lowly squat is reserved for the third world only, we after all, have stools and "ergonomics". 

Bah.

How about instead:

"My blah blah blah is/are hurting my squat."

Now that’s something I can get behind!!  It says that you like to squat, that you feel it is essential to the life that you want to continue living.  It says that you’re willing to put in the work needed to make your squat better and view this as a worthy enterprise instead of some punishment or something "boring".

Happy wall squats everyone.

Clan Cheiftan Out.

Notice how in every picture there is agony in the face of the squatter.  This is easily found.  Hence there is value in squatting to produce fitness as opposed to other simple frivolities like knitting.

This will probably find it’s way into a widget somewhere on the site, BUT here it is for your consideration.  This is NOT a democracy, nor a narco-syndacalist commune, more closely conceptualized as an oligarchy.  So feel free to post comments that may be utilized, or disregarded on a whim.

Thursday – Turkey Day:

Open Gym: 6am – 10am come in and we’ll get groups going on the "Turkey Shoot" workout all morning, yay sweaty!

Closed Gym: The rest of the day.  Go eat and be thankful!

Friday – Black Friday: Go shop.

Gym Opens at 3:00PM with an altered class schedule:

CrossFit Class at 3:00pm/5:30pm and 6:30pm.

Olympic Lifting Class at 7:30pm nothing can deter the strong.

Saturday – Charteuse Saturday: Turkey Sandwich to your trainer day.

Regular Gym Hours: 8am and 10am CrossFit Classes

Sunday – Regular.

I hope this dispels any confusion or curiosity or even the tiniest bit of uncertainty from your life in regards to world domination around thanksgiving time.

Get that kip!!!!

Walid has been working for a while on getting the kipping swing developed.

Success!!!

What did it?  By learning how to string together kipping knees to elbows – the kipping pull-up is in his future…

Yeah, 11 rounds, what it doesn’t show is that the first few rounds were split up and not fluid, the last few (when the rips came) were all 10 in a row!!!

He’s working on super gluing the hands right now….   Yay for hand recovery.  It means more back squats and box jumps 🙂

Clan Cheiftan Out.