WOD

Here goes!

picasaweb.google.com/jrwardcrossfit/LocalSGym20072008

Check it out…

The Pull-Up is exclusively reserved for "fit" people.  People who don’t have pull-ups know they need to get them.  When people think of someone who is out of shape, people with pull-ups never pop into their mind.  I guarantee.  The quest continues for many of us!  Every month or so we add to this impressive list, much to the chagrin of other crappy big box gyms…  Happy Trainer.

Look at the muscles on Ann, you can see the new pile of lats she added since starting to train for a pull-up, wrapping around the right there, totally sweet.

Jason trying 100# weighted, he didn’t get it, but did get 85#.  Strong guy, also the winner of "Biggest Meathead 2008" 🙂

Lee gets set up for 1/2 bodyweight (little bit more, it’s an 85# DB!)  Loading thanks to Mike.

So close, yet so very far away 🙂  He tried twice and was very tired!

Of course Abi had to get in on the fun – with 45#.  Can’t beat that!

Mike is very recently able to do pull-ups!  Here he is trying 20# after getting, 5,10,15# – great job Mike!

Fun night – lots of hard work, with running and squats before it.  I figured, "heck only your legs are tired, let’s do some pull-ups!"

Thanks guys!

Clan Cheiftan Out.

www.youtube.com/watch

Check it out.  I can’t figure out how embed the video here, but you can check it out anyway 😉

This party was so much fun!  Thanks for everyone who helped out so much, Abi, D, Shane and Kim, Posey’s, Jesse M., Bob, my Momma and David, Walid, Miles, Shannon, ABC Rentals, Kim Berger (Decorating, yeah we’ve got her number), I hope I didn’t miss anyone – Misty for helping setup, sheesh that was close 🙂

So yeah, we had fun, everyone looked fabulous, cuisine was delightful, comedy totally tasteful 😉  Don’t you like Katherine’s Calves!  Wow!

Thank you thank you thank you – we couldn’t do this without all you guys and ladies comin’ in and getting after it, doing these tough workouts and training to change your mind, body and spirit really bring us closer together than people at your average run of the mill "Fitness Center" – I hope you feel the same way.  We’ll get the slide show figured out soon and we’ll post it up on here.  I was quite upset about not getting that figured out in time (alas I thought it simpler than it really was) because a lot of people weren’ t recognized for all that they do around the gym, bringing people in, being hardasses, earning firebreather shirts, being awesome or just being closet heart throbs of all the members here in some way or another – it’s good and I hope you guys’ll all watch the slide show when we get it up here!

Rock out.  I’m so excited to jack people up this year – we’ve laid a great base, let’s start really pushing to get more people into this and to get ourselves in tip top shape for all the fun activities coming this next year: CrossFit Totals, Hooverball, the I-90 Games, Kettlebell Contests, Jingle Bell Run, Seattle CrossFit Games, Thanksgiving Invitational Grip Challenge, Sumner Strongman, Flag Football etc.etc.etc

World.  See you guys Monday.

Editor’s Note:  The Gym will be closed after the 11:00 Class on Friday to make room and decorate for the PARTY!  So sorry if you can’t make it ;(

Fight Gone Bad Challenge Saturday all F’ing Day (the expletive was for Abi)

Here’s the plan. 

First Heat 8:15AM

Second Heat 8:45AM

Third Heat 10:15AM

Fourth Heat 10:45AM

Fifth Heat 12:15PM

Sixth Heat 12:45PM

So yeah, technically we’re adding another class at Noon this Saturday ONLY to jack up Fight Gone Bad to the masses.  We’re also asking for a Donation to the cause (Prostate Cancer and Wounded Warrior Fund) from everyone who works out, and peer pressure will be totally in effect 🙂 I’ll have a sign up on the board for times.  Please sign up if you know you’re coming to make sure we don’t get swamped!!! (Which would be so sweet anyway…)

Clan Cheiftan Out.

Fall Rowing Challenge is in full swing!!

Excluding Virtual Clubs (teams made up from people anywhere, with no central rowing location) we’re 9th place in the WORLD 🙂  Happy Trainer.  Warm Fuzzies all around.

NOW LET’S GET AFTER THIS!!!

Shout Outs to: Lindsay, Marge, Janice, Ann, Charles, Abi, Shane Mac, Pam, and Jodie for putting in TONS of meters.  Thanks for taking this seriously everyone, we’re competing against teams with up to 200 members and we’re doing good!  I can’t believe it.  There’s over 150 teams in this Rowing Challenge – we’re doing great.  I’ll be gone in Canada this weekend, but guess what – I’ll be rowing my butt off!!

LOG THOSE METERS!