WOD

A simple protocol:  Run 400m followed by a max set of pull-ups.  Max Rounds in 20 minutes, note the number of pull-ups in each round.

Forceful human ambulation is never an easy thing.  You see above as our Nicole revels in her fatigue, she reaches for her watch to stop the clock…  Poetry.

Here’s what happening today, we’re gonna warm-up well, get our pull-up bars all squared away and then off to the races!  3,2,1… GO!  This is a great workout for a number of reasons.  If you can’t do pull-ups, you get a chance to work on them like crazy while keeping the metabolic conditioning rockin’ to help lose pounds.   If you’re already a kipping master, you’ll get a chance to set some PR’s and work on that Mile time!  For all those doing jumping pull-ups, here’s the good part – if someone is SUPER good at pull-ups, they’ll have to run their livin’ butts off to get as many rounds as someone who gets less pull-ups, ahh but the "Art" in the program is that if you can do lots of pull-ups you’re probably quick as Hermes running 1/4 mile…

The great balancing act of a truly awesome Met Con marvel.  I present you Nicole.  For those about to rock, I salute you.

Clan Cheiftan Out.

Saturday Social for Local’s Gym!!!

This is something I’ve wanted to put together for a while now!  We’ve finally got a good reason to do this 🙂  Our favorite hard asses (read Seattle Majestics) are playing football against Redding Rage (read weak sauce) at Memorial Stadium in Seattle at 7:00PM this Saturday night!!!

Carrie and Jesse will be down there foaming at the mouth from cotton candy over dosing and hopefully you’ll be with us enjoying a cool spring night punctuated by the delightful smashing of heads…

Talk to Jesse about directions and such, or post a reply if you wanna come – tickets are $12 at the door $40 for the season.  Sounds like a deal to me!

What a day!  The workout today was do Max Reps of Bodyweight Bench Press followed by Max Reps of Pull-ups in a superset fashion with plenty of rest between the rounds.  Total all reps for your score.  This is a great relative strength measure because ostensibly it’s all based on bodyweight.  Club record: 243 Jason VanHollebeke.

PR’s for the night were everyone!  No back sliders!  🙂  Lee M. went up 20 points, above 100!!  Richard D. set his score for the first time.  Adam, BJ, Morgan, and all the AM crew posted great new Bench Press weights.  Colin C. upped his score an impressive 28 points, above 150 and GARY FINALLY GOT PULL-UPS!!!  On a still more exuberant note our very own Whitney O. tore major skin off both hands learning how to swing for her kipping pull-ups.  Fanfreakintastic!

     5:30 Ladies showed no fear tonight!  Upping presses as high as 110lbs for reps!  Average jumping pull-up numbers around 20 per round all in all a lot of quality strength work!  

     As a side note, Jesse will be doing some floor work tomorrow so be prepared to have equipment all over the place as he tries to measure fifty-six times and cut about eight in efforts to make two useful platforms in our wonderful "west side" space.  As Ice Cube says in the illustrious "West Side Connection" album, popularized in the late 90’s "if you live on the West Side of yo’ town, make them otha fools bow down."  Word.

Argh.  Today’s Rant: "Paid Advertising Salespeople and the Ineffectiveness of Ads"

A question to the membership and world at large.  Did you find your current gym by a cleverly placed or attractive ad? Or did someone you know say "Hey I got to this great gym, the workouts are really intense and I’m seeing the best results of my life."  Further I posit that if you did follow an ad and joined that gym you are probably not ecstatic about the workouts, the atmosphere, the staff the people etc. etc.

  That’s it.  A total disregard for advertising in general.  If you work for an ad agency, look at this website, read this page and then choose not to call me.  I don’t want to hear about how your ad campaign can "lock out my competition" when our superior training style, atmosphere and people already accomplish that task.  

Telemarketers man.  We don’t do, neither should they.  Local’s Gym baby.

Hooverball Baby.

Here’s the deal: if it’s nice enough to go to Wilcox Park (on 196th with all the flags) the gym is going to be closed from 11:00 until whenever we get back 🙂  So what this means is that you might as well plan on coming to the park and playing with us if you were planning on working out at all on Saturday.  Unless of course, it’s nasty out, then REALLY come on over to the gym, it’s going to be a hysterical set-up on the whiteboard, I’ve been dreaming in full color 3d dolby digital surround 6.0 about it….

And now your moment of Zen.

This is what you’ve all been waiting for!!!

April 12th:  Majestics Football!!!   You’ve seen ’em trash our gym and WOD’s.  Now come watch them trash the competition.  Especially because it’s Portland!   www.theseattlemajestics.com

April 13th:  The first ever, Lynnwood CrossFit Track Meet!!!  Booyah!  There will be several events:  1 mile, 100m Dash, Shot Put (using a stone, unless someone has a shot?) and maybe some other events as equipment shows itself or people get good ideas…  Let’s be subversive, how about 12:00 Noon at the Edmonds Civic Center Track, you know down the hill from the Francis Anderson Center.  Also – can someone fill me in if there’s like the taste of deadmonds that weekend or something?!?!

April 19th:  Surrender your Sweat Saturday 🙂 11:00AM  This is our "Open House" workout.  It’s free to everyone, you, your friends, co-workers, even your auntie!  We’ll be having fun in the sun with a brutal workout – bring your buds and Surrender Your Sweat!!  Hopefully if it’s really nice out we’ll set up our first Hooverball Tournament so prestigious, like Princeton…         http://en.wikipedia.org/wiki/Hooverball 

April 26th:  Real Military PT Test 11:00AM.  I’ve got a couple of military types coming in to proctor a legitimate PT test for the Army.  This test would determine your status entering the Army.  It involves, Running, Push-Ups, Sit-Ups timed.  Sounds a lot like CrossFit 🙂  The thing about this that is great is that there is so much data on this test that you can really measure yourself against a large population of athletes once completed.  This will be held at the gym.  11:00AM.  Sharp!!!