WOD

We’re going off the Mainsite!  Beware 🙂

We are however going to kinda screw it up Local’s Style…  M/T/W are "On Days" Thursday will be a make-up day and skill day.  Friday and Saturday will be "On Days" and Sunday will be a make-up and skill day.

What does this mean Jes?!?!?  Panic, fear, do away with these emotions.

Everything will remain the same, times, hours of operation, staffing, sweat pouring out of you etc.  Except that Thursday and Sunday will be spent doing repeat workouts of something that you missed because you missed an "On Day" or is set aside for skill development (firebreather stuff, pull-up drills, muscle-up drills etc.).

What this also means is that we’re running one WOD per day, no longer 400,000 different WODs depending on mood/weather/stokedness…  Get really CrossFitted from the source.  We can scale all movements to all levels of ability and motivation so be excited!!!

Get ready for the Party on the 26th!!  It’s gonna be awesome!

What in the hell does that really mean?

More than you think.  Remember when we first started, and we were all in terrible shape.  That first "real" workout just kicked your butt to the core, super sore, never like this before…  Remember that?  Notice how when someone new comes in and takes a class they get wrecked and even though they may look like they’re in OK shape you still beat them on time or weight or whatever?  This is only because of who we have training here. 

Big concept: the training partners you have allow you to progress faster than anything else.  If everyone you’re working out with can do pull-ups, are you motivated to get some pull-ups?  Here’s another way of putting it; if you’re training with friends who could never do pull-ups, and really don’t train for them, are you ever going to get one?  Simple right?

The same thing counts for a 20 minute Michael, or a 5 minute Fran, a 6 minute mile time, that first sweet sweet kipping pull-up.

Get ready for some more changes, we’re gonna begin to morph how we organize our workouts so that we can take advantage of the fact that we have AMAZING training partners here.  This is terribly untapped right now, and I apologize.  The only reason I ever got my three lift total to 1565# (Squat, Bench Press and Deadlift) was training with Luke, Dan, Tim, Spencer and my wife Carrie – it would have never happened on my own with a power rack and some bands, never in a million years.  These guys, close friends, confidants pushed me without them being overt about it, Tim killed me on raw pressing, Luke was way ahead of me in a number of key accesories and really worked to intellectualize the training so it pushed me to think more and develop our training to a whole new level, Dan was so stable as a partner, always there ready to put in the work, Carrie can always spot my form faults (she’s worse than me, seriously) so effortlessly letting you know why you missed this lift or why your shoulder hurts now…  She’s amazing, Spencer was always so jacked up to train, youthful vigor to the max, awesome energy – does this make sense?

The crew you come in with each time you workout, the familiar faces, they are the real reason that your fitness has reached the level where it’s at!  Yeah we throw out great workouts, yeah CrossFit has completely revolutionized training as I see it, know it, experience it, teach it but what CrossFit has done the most is show respect and honor to the community that you train with that pushes performance and hence our health to this whole new level.

Get ready to get after it.

-Fearless Leader

 

What do you think?  This is the logo man for the next round of LCF shirts – to be coming soon.  Get ready to pounce on them!  The way this will work is we’re gonna put the mock up of the shirt, color choices and how much it’ll cost and if you like it come in, order it and pay for it.  We’ll them go get then screened and everything and TADA you have your shirt.  Just in case you were wondering these will be very limited print run and cyclical in nature.  There’s just too many good slogans not to make a lot of different kinds and there’s no way we’re gonna know which ones to get and blah blah, so we’re gonna do it this way.  It’ll be awesome.  Get stoked for new Swag 🙂

Clan Chieftan Out.

Besides kicking butt?  🙂

1. Fall Rowing Challenge
   
   
2. Local’s Gym 1 Year Celebration
   
   
3. Fight For a Cure Workout Fundraiser
   
   

Fall Rowing Challenge:  FRC2008.  Concept2 puts these challenges together to build the sport of indoor rowing and get people in shape.  I can totally handle that.  Furthermore.

                         Sept 15th to Oct 15th

• Teams of 10 or more people where at least 10 people have rowed the 100km will be entered in a drawing to win another rower!  (Gympossibly wins.)
  
  
• All participants rowing 100km will receive a prize from Concept2, to be determined.  (You win.)
  
  
• All participants rowing 200km will receive a different prize, to be determined. (Lindsay wins.)
  
  
• We’re all elligible to purchase a limited edition T-shirt from www.cafepress.com (Abi and Cafepress win.)
  
  
• Everyone can download a certificate of completion that the gym will confiscate and post (Gym wins.)
  
  
• Rowing 3300m each day will get tiring, but it will also set an unreal rowing base to be used in our workouts all winter long! (Everyone wins.)
  
  
• As a point of clarity, meters rowed in workouts totally count toward the daily goal.  Totally.
  
  
• 

Registered Rowing Studs and Studettes:

1. Carrie Ward
   
   
2. Susan Winney
   
   
3. Michelle Winney
   
   
4. Lindsay "Delts" Schilaty
   
   
5. Charles Neill
   
   
6. Richard Duncan
   
   
7. David Anselment
   
   
8. Deidra Ducheane
   
   
9. Shane McDonald
   
   
10. Ann Mortenson
    
    
11. Janice Hill
    
    
12. Marge "The Natural" Goett
    
    
13. Mike Ball
    
    
14. Karen Ball
    
    
15. Jesse "The Business" Ward (they roped me in)
    
    

Local’s Gym 1 Year Celebration!!!! 

This is very exciting, we’ve got a special page written to chronicle this events creation and log the guest list and all that good stuff.  If there’s a discrepancy talk with us and we’ll make sure it’s right!  Date: Friday Sept 26th 8pm to midnight 🙂

This is where it’s gonna get tough….

FIGHT FOR A CURE: CROSSFIT DOES FIGHT GONE BAD TO HELP RAISE MONEY FOR PROSTATE CANCER RESEARCH

So drink light the night before 🙂  This is big into the constantly varied part of the prescription of CrossFit!  The gym will be open from 10am to Noon.  We’re sorry and hopefully out early morningers can see it in there hearts to forgive us but we’ll have to clean the gym that night, that morning and then set up for this workout.  We will run heats every half hour and the sign up will be on the board by this weekend.  There will be suggestions as well for people doing a scaled version as well as a "beasts" heat 🙂 

Rules of Engagement from CrossFit HQ:

   * To compete in the workout, all participants must complete each of the following:
        1. Register with their local CrossFit Affiliate Center by Wednesday, September 24, 2008
        2. Register with Athletes for a Cure at http://athletes.kintera.org/crossfit08 by Wednesday, September 24, 2008
        3. Raise $150 or more in pledges by 5 pm PDT on Saturday, September 27, 2008
        4. All donations counting toward the awards must be received by 5 pm PDT September 29, 2008.

   * The four divisions are:
        1. Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
        2. Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
        3. Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
        4. Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box

   * High Score Individual Awards: Highest score in each division (male and female)
         Top 3 scorers in each division will receive – Custom sterling silver, hand stamped ‘Dog Tag’ set with the winner’s name and facility on one tag and their score, location and FGB III on the other      tag, with a sterling chain.
         Each facility must designate one male and one female as their potential high scorer in each division. These will be the participants in the scoring division.
         To be eligible for the individual scoring award the facility must submit an uploaded YouTube video of the designated scorer’s September 29th FGB no later than 7 days post event, and email the link to FGB3@athletesforacure.org. Winners will be judged by an anonymous panel of CrossFit judges. Any potential winner who fails to meet the CrossFit standards for FGB will be ineligible for awards.

   * Highest Fundraising Facility Awards (Two Divisions)
           More than 25 participants: $2500 gift certificate to Bigger, Faster, Stronger
           Less than 25 participants: $1500
           Should a smaller facility win the highest fundraising award, they will receive the entire $4,000. gift certificate.
   * Each facility must designate one male and one female as their potential high scorer in each division. These will be the participants in the scoring division.

   * Last year’s highest fundraising Affiliates were:
         o More than 25 Participants: Petranek Fitness- $35,872.69
         o 25 Participants or Less: CrossFit Boston – $28,795.00

We’ve got a lot of work to do!!  Hooray 12 day fundraiser!!  More to come!

-Fearless Leader

 

You can’t beat that!  This is Lynnwood Crossfit, the best workouts in town.  No we don’t have a pool or big screen TV’s, we DO have classes, and yes they’re awfully aerobic, there’s music playing, but no it’s not to music 🙂  Seriously, this is all we sell, just the best workouts, no frilly equipment, no juice bar, no shea butter creams, just awesome coaching and tough tough workouts.

We need everyone to keep spreading the word about what we’re doing out here!  Invite your friends to cheer you on during the Fight Gone Bad event coming up, invite them to the party on the 26th, invite them to workout with you next time you come to the gym, invite them to come support you at our Total on October 19th – this is a big reason why we have so many cool events!  To showcase how awesome our athletes are and to pull people in who want some of that 🙂

If it looks like fun, it’s because it is!

Clan Chieftan Out.

Awesome turnout!!

Thanks to everyone who made the effort to come find us and then be subjected to a workout that helped to increase your work capacity across broad time and modal domains 🙂  I felt like a huge broken record, but by the end of the day it was a great joke and I think some people in the crowd finally learned what it means.

We had a ton of awesome workouts!

5 Tire Jumps

10 Push Ups

15 American Kettlebell Swings (a great cold war mix)

Max Round in 20 minutes

Karen 9 (26#) – new bi-phasic push-up style

Mike 12 (53#)

Lindsay 13 (36#)

Annie 10 (26#) – new bi-phasic push-up style

Nora 12 (26#)

John 11 (36#)

Tim 9 (26#)

Charles 15 (36)

KTK 9 (18#) – new bi-phasic push-up style

Kim 8 (18#) – new bi-phasic push-up style

Karli 11 (26#) – new bi-phasic push-up style

5 Tire Flips

10 Sit-ups

10 Rounds for Time

Janice and Ann: 14:16

 

5 Push-Ups

10 Sit-ups

100m Row

Max Rounds in 20 minutes

Shane 13

Kim 11+

 

5 Deadlifts at m#265/w#180

10 Burpees

5 Rounds for Time

Jason 6:08

Dan 5:33

Grant 4:30 (200#)

Jeff 6:30

Abi 6:10

 

1000m Row

50 Thrusters 45#

30 Tire Jumps

Once for Time

Morgan 10:30

Walid 11:17

 

Run to the corner of 8th and Main and back

15 PVC Overhead Squats under a constant verbal cueing barrage by Jesse

15 Knee Push-ups

3 Rounds for Time

Two little girls who need stronger legs: 4:30ish

 

Lunge to the ball field and back

30 Tire Jumps

30 Push-ups

5 Rounds for time

Addie

Mitch

Bria

– Amidst much whining they finished but I lost interest in timing them, seeing the numerous form problems and range of motion issues that will have to be addressed at a later time and under new locales.

 

Run to the corner of 8th and Main and back

Climb up and over the climbing wall (maybe 12′ high) and back over

10 Burpees

3 Rounds for time

Bob Roach – Time unknown, mohawk fully known and respected.

 

Flipping and catching the #106lb KB 3x for show

Jesse

Overhead Squatting #125 for Doubles, a surefire crowd pleaser

Abi

 

All in all freakin’ brilliant workouts, awesome effort and people were really excited to see what you guys were doing!  Also, to toot our own horn, I know we had the healthiest bodies at the "Healthy Body Fair".  Thanks for all the support, patience and graciousness – you guys are the best!

Jesse and Crew