WOD

Alright check this out.

In the summer time everyone wants to run outside and do pull-ups and farmers walk maybe some medball passing, lunging or tug-of-war.  But in the winter, what do we do?  In the great words of "X" in The Great Escape, "we dig."

By digging I mean getting more serious about a few aspects of our fitness that have broad effects on our total fitness.  Three things in particular: Olympic Weightlifting (Oly), Gymnastics and Rowing.  I’ve got a plan, as if I wouldn’t 🙂

Shameless theft of Melanie’s photo – her Coach John Thrush is out of Spanaway.  We should have a field trip sometime…  Whoa that’s good.

Gymnastics will have to happen during warm-ups and as finishers to short workouts during the regular classes – this is already being done I think pretty well.  I think our enthusiasm could improve on learning how to move our own bodies through space but what the heck.

Rowing.  Why rowing?  Because it dominates us!  AND when it’s raining, cold and windy who really wants to run?  To accomplish this end we have created a team in Concept2’s "Fall Rowing Challenge".  From Sept. 15 until Oct. 15th: try to row over 100,000m and if you can do that try to row more than 200,000m!  I know it sounds crazy, but it’s really cool!  The team so far goes:

1. Carrie Ward (100,000 goal)
   
   
2. Michelle Winney (100,000m goal)
   
   
3. Susan Winney (100,000m goal)
   
   
4. Lindsay Schilaty (200,000m goal)
   
   
5. Jesse Ward (100,000m goal)
   
   

We need 10 people on the team to be eligible to win another rower free from Concept2.  As a participant should you finish the 100k meters, you will receive a prize from C2, the opportunity to purchase a limited edition t-shirt (it’s like 15 bucks), and you’ll get to download a certificate of completion which yes, we’ll post at the gym, thank you very much!  Just let me know and we’ll sign you up on the team and show you how to update your log book and everything.

Olympic Lifting Class:

Tuesday and Friday nights from 7:30 until 9:00pm our Olympic Lifting Class will take place.  The goal of this is to teach technique, intensity and ultimately strength (you do learn how to get strong) in these core lifts.  Warm-up, flexibility, technique, lifting the iron, accessory movements, supplemental movements and probably some more stretching (because we’re all that flexible) and then go home to sleep!

The Oly class is limited to eight (8) participants for space, bar and time considerations.  The cost is $8 per class, again Tuesday and Friday nights.  So far no one is officially registered, however verbally the roster so far is:

1. Nicole Picknell (#1)
   
   
2. Jolee Paterniti (spelling?)
   
   
3. Charles "On the Heel" Neill
   
   
4. Emily Riddell
   
   
5. Lindsay Schilaty
   
   
6. Michael Thomas
   
   
7. Mike Adams
   
   
8. You
   
   

Be very excited for this – the best in strength, balance, agility, coordination, flexibility, accuracy, speed, and power – that’s a lot!!

This one goes out to all the homies.  Kick it!

Notice the little guy…  I don’t mean David 🙂

Young guy, hockey player and twice a weeker – great gains!

First Turkish Get-Ups, now TIRE GET-UPS!!  USMC vrs. Big Daddy D.  Only at CrossFit!

 THURSDAY NIGHT AT THE GYM 9:00PM HOT SHOTS WILL BE PLAYING ON THE PROJECTOR 🙂

Bring Zone popcorn and pop – we can all go in an insulin coma together!!!

Brought to you by B$ (Brian LeFavour) and everybody’s favorite hardbody Abi.

Do you dream of learning and doing all things CrossFit? Do you hunger for your FireBreather shirt, your Specnaz? Ever thought it would be a real treat to spend a few days learning anatomy and physiology, discussing nutrition and training programming, and practicing technique? If so, we like you. You’re one of us.

What if I said that you can do just that. Spend two days with other motivated people in a distraction-free environment working on becoming CrossFit. Learn the inner workings of programming the workout of the day, what the "Hopper" means and get in 4 awesome workouts in two packed days of CrossFit.

South Center Mall, at Public Safety Testings CPAT course warehouse 5,000 square feet and another 20,000 of parking lot devoted to just us and the pursuit of fitness. Defined as increased work capacity across broad time and modal domains being brought about using constantly varied functional movements performed at high intensity.

A Jesse (Level 2 Certified), Abi (Level 1) and Lindsay (Level 1) will be on hand to deliver the goods.

Sat/Sun 9am-5pm 23rd and 24th of August. At South Center Mall (we can handle exacts later), bring water, food, extra t-shirts, notepad and pen. We’re pretty much raiding the gym for equipment, this is gonna be awesome!

We’ve got 17 already signed up, we’re limiting attendance to the first 25 people to sign up. Cost is $75 this week ($45 for one day), as of Monday the price will increase to $100 ($65 for one day)!!!

Call the Gym 425.697.7108 to sign up or email jesse@localsgym.com

Clan Chieftan Out.

Get ready for a rant.

Fitness Centers.  The new trend (there are many) is outsourcing. From the business side this makes huge sense.  Take billing for example.  If this is done "in-club" it’s done face to face, people to people, front desk and manager to member.  In this situation personalities can play a large factor in what happens, if someone gets injured, forgets to cancel or put their membership on hold (which most fitness centers simply won’t do) a persuasive person might be able to sway the front desk attendant and the manager into waving some of those fees (and rightfully so).  Hence the beauty of outsourcing the billing process.  The above mentioned person walks in and tries their truthful and legitimate story, get told the same thing everyone else hears "we don’t handle the billing, call "123 FinanceMe" and they’ll help you."  "123 FinanceMe" knows that they will never see this poor member, so they stick it to him/her, the member is pissed off (rightfully so) but at "123 FinanceMe" instead of the fitness center to being lame and outsourcing their billing.

The other new trend is outsourcing your trainers…  Another total winner from a business standpoint.  No more hassle of certifying them, hiring them, firing them, insuring them, motivating them, educating them, paying them – which in the high turnover world of crappy 18 year old trainers is exquisite I’m sure.  Instead of having a training department they can just use "iFitness" and just get paid a healthy amount without having to track sessions used, bought, cancels, no-shows, "my trainer promised me blah blah blah, but he quit and now what do we do?" – all that.  In this new outsourced situation, when you client gets screwed over, they’re mad at iFitness not the Fitness Center who hired iFitness…  Confused?  Me too.

iFitness’s job then becomes only to sell massive amounts of training every month so that the company can pay the Fitness Center Rent and they can make profit for themselves.  Trainers come and go and people will get screwed over and over again but they won’t quit the Fitness Center because it’s not their fault, just that crappy iFitness company and their shady trainers.  Please.

I want you all to understand the sinister thing that’s happening here.  Some of these Fitness Centers own the company they outsource to.  Kinda like how Coke owns like 20% of the free world.  So in effect all they’ve done is created a fool proof way do drastically reduce customer service by giving themselves the capability to pass the buck to this other "no face" company.  Now that’s shady.

I own a Gym.  Yeah a Gym, with chalk and barbells.  Sweat and tears.  Atlas stones and pull-up bars.  A Gym.  A place where people come to train.  Not to workout, but to train.  Training involves learning like when you’re "training" at your job, you’re learning how to do something.  When you train at my gym you’re learning how to be athletic, how to be in shape, how to do real movements, the ones that no one made up but most people forget how to do.  Like Squatting.  As soon as either a) God blessed us with the ability to walk upright or b) we evolved to walk upright or c) God caused the evolution of us walking upright we homo sapiens sapiens instantly knew we had to squat.  NO ONE MADE THIS UP, getting off the ground or up from a seated position requires the squat then just as much as now.  The Muscle-Up, if you’re hanging off something, there is no other way to get on top of said thing than to do a muscle-up or some leg using version of it.  No one made this up.  We deal with real movements.  

We don’t outsource a single stinkin’ darned thing.  I screw up peoples’ billing all the time, for those that I’ve messed up, I apologize.  But you know what’s nice, when it’s screwed up, we fix it.  One email, one phone call, a "hey Jes, you charged me twice last month!" and it’s done.  We don’t outsource our training, if something is wrong we fix it, we don’t have sales or quotas or close-outs to push people into things they don’t want to do or can’t really afford.  

In the words of CrossFit "we’re doing all the right things for all the right people for all the right reasons".  I truly believe that, if you know someone who needs to hear about our Gym, let them know about us, we’re doing the right thing all the time.  If you suck and are a nuisance to the club, we’ll kick you the hell out.  If you’re awesome and have a great indomitable attitude we want more people like you!  Come in here and TRAIN!  For those of the good people who we haven’t seen in a while – GET IN HERE AND TRAIN.

Clan Chieftan Out.

 Two more!!  These two guys are really a couple of beasts!  Give ’em big ups when you see them in the gym kickin’ ass!

Schmucks.

Good lookin’ freakin gangster mo’ Fuggin’ Broskishkoshes.

Coincidence?   I think not.  Work hard, be strong, overcome limitations, no trepidation, no hesitation, plenty of repetition.

John DeCoursey

Collin Sargent