WOD

Hey internet!!

I’ve got a couple of "Save the Date" kind of things to put out there to the fine people who browse this blog 😉

FUND RAISERS!  I think these are a critical part of what we do as stewards of our people and planet.

Saturday September 27th – Fight Gone Bad for Prostate Cancer.  Look up "Athletes for a Cure"

Halloween – Workout TBA to benefit St. Jude’s Children’s Hospital.  Get Ready!!

The next awesome Lynnwood CrossFit event!!

Our Awards Banquet celebrating our first year of ass whoopings!!

The date is set for Oct. 3rd.  We’re renting a space somewhere on the Westside (the best side) of HWY 99.

Certainly more details to follow!

Thanks!!!

Clan Cheiftan Out.

I’ve found the internet!  Finally I’m in a hotel with a darned computer!

The Games were AWESOME I physically am destroyed – I’m certain that my hands will not be healed by the time I get back, certain of that.  My ego, maybe never….

Nah!  It was great to see and meet some of the beasts and internet superstars.  Mostly though it was a great chance to solidify relationships with the other Washington studs who were there.  Namely Jordan Holland (finished #34) who runs Xplore CrossFit downtown Seattle.  Helluva guy.  Dave Werner, never holds back, reminded me that my Fran time was "slow" thanks for that Dave!

And yes the workouts this week will be made up by someone else – I’m on VACATION!!!!

Happy CrossFitting, we’ll be in Camp Pendelton Marine Base kick ass tomorrow if the car cooperates!  I hope it just needs a fuel filter and not something more major!!

Start eating better, the best athletes really do Zone and these men and women are literally INCREDIBLE.

Clan Cheiftan Out.

Now that’s a cute baby!  [think Harry Caray]

We’re closing after the 11:00 Class (so right about 12:00 Noon) to allow for proper festivities!

Thanks so much for everything!!

-Also-

Think awesome Met Con thoughts for Jesse as he and Carrie drive down to Aromas California.  Jesse is the sole representative from LCF at The Games this year!!  Three workouts in one day!

1: "Fran" 21-15-9 Thruster 95lb and Pull-Ups

Ear must be visible on each thruster and squat be below parallel.

CHEST must touch the pull-up bar for the rep to count.

Must finish in under 12:00 minutes to continue.

-4 Hours later-

2: Deadlift #275 5 Reps, 10 Burpees, 5 Rounds for Time

Lock out the deadlifts and wait for a down signal.

During the jump of the burpee, straight arms must clap overhead with the ears visible from the side.

Must finish under 12:00 minutes to continue

-4 Hours Later-

3: 750m Hill Run

It’s a hill, 20 minute time limit.  This must be quite a hill…

3,2,1…  Go!

Rarely has one lift been so maligned, except for perhaps the squat, even though it’s so good.  Heck, it’s even useful!  Sheesh, it’s even MANDATORY TO REGULAR LIFE when you get right down to it!  How often do we pick things up off the floor of from anywhere below our waist?  I’d wager more than 5 times a a day. 

So let’s talk about how to do it right.  "The Deadlift?" you ask, no silly.  How to pick stuff up off the floor, be it an apple, a child, a car tire (no not flipping a tractor tire), a gallon of milk, sack of groceries, a/an [insert noun], and yes of course the almighty barbell.

Which of the below photographs mimic the posture shown in the diagram?

A.

OR

B.

You got it!  The correct answer is A.  Our model in photo A is demonstrating remarkable (and here I am remarking about it) lordotic curvature of the spine.  It’s ready to load.  It won’t yield to the strain imparted by the load about to lifted, it won’t succumb to mettlesome shear forces (the ones that make your back go *ouch*) it will develop static strength in the erectors to such a degree that will allow him to someday deadlift 3x bodyweight, and at the same time, pick up a planter pot at Sky Nursery and not limp home regretting it.

ALSO, I think it totally rocks.  Which is really important.  When a coach here says "tighten up", "get stiff", "ARCH!", "DON’T ROUND", "get tight", "stick your tailbone out", "butt up chest up!", all we’re really trying to get you to do is demonstrate lordotic posture in the lower and upper back so that we can mitigate the shear forces placed upon the vertebrae and make you stronger.

Sound good?  If you can’t get in that position no way, we’ve got to stretch you and make you strain like crazy with every deadlift along the way, it’s the only way to build you up to be able to do this essential movement.  Essential means that you can’t live well without it.  Crying baby in car seat on floor?  Sounds like a 15 pound deadlift to me!  Do you want to do it safely and effectively or possibly "throw your back out" (impinge a disc/spinal nerve or strain an intrinsic spinal muscle).

Respect the deadlift.  When you meet someone who can deadlift above 400# looking good while doing it – you’ve found someone you want on your side, no matter what the event.  From badminton to boating to battle to bar mitzvah.

So instead of asking everyone "How much you bench?" or even "How much you seated hamstring curl?" instead ask them "How much you pulling these days?" [Translation: How much do you deadlift currently?] Trust me, call it a pull – it’s instant street cred with the lifters, instant.

Clan Chieftan Out.

This brings a whole new meaning to "Do The Puyallup".  There’s six intrepid people from Local’s that’re going to compete at this years Rainier’s Strongest Man/Woman Contest in Sumner, August 2nd.  One of which is Abi 🙂

Below: Abi at 4:45 AM Friday the 27th

Above: Abi at 5:30AM Friday the 27th en route to Rainier Crossfit.

All in all it was a glorious affair.  We played with the implements, 90# Dumbbell, 120# Dumbbell, 160# Block, 220# Block, 525# Yoke, 595# Yoke, 250# Yoke, Stones of assorted weights, the "glued to the floor" 150#  etc etc 🙂  It’s gonna be a helluva a day!

Come support your gym!!!  Come down to cheer us on August 2nd, out in Sumner!

 It’s no surprise then that it works!! Picking up heavy stuff,