WOD

Oh yeah 🙂   We’ve heard you guys and we’re doing big things as a club, so here goes!

Public Safety Testing has asked us to partner forces with them in preparing people to pass the Candidate Physical Ability Test (CPAT).  We gladly accepted the challenge 🙂  God bless CrossFit.  

Also the Boeing Crew is getting larger and also now catching some flak from the high-ups for taking time out of their day to stay sane, healthy and charged for the riveting (pun intended) world of Aeronautic Engineering.  Yet another reminder of how much I love my job 🙂  So we’re going to adjust the mid-day class to allow them to continue training!

Here’s the changes:

M-F 11:30am is now changed to 11:00am.  We sincerely hope this doesn’t put peoples schedules into a total tail spin (pun intended) but we’ll figure it out 🙂

M-F 6:00pm in now changed to 5:30pm  Starting the week of April 7th

M-F 7:00pm is now changed to 6:30pm Starting the week of April 7th

Classes are still loosely an hour in length 🙂

The reason for moving classes earlier is to allow our special groups to come in and train without detracting from our class atmosphere.  The Seattle Majestics (women professional tackle football) come in Tuesday and Friday nights around 7:00pm to get warmed up and starting early April we’ve the opportunity to work with a group of prospective firefighters and law enforcement officers and that’ll kick off Wednesday and Thursday 7:30pm.

Thanks for being awesome!!

 Crazy early this year huh?

But yeah, we’re gonna be closed this Sunday 🙂  Have fun out there and if you find any eggs, EAT EM with an apple or something like that so it’s Zone 🙂

Thanks Jesse and Crew

Jackie, Jackie, Jackie….

It looks so simple, after all it’s just one round?!?!  Everyone is in disbelief until they’re about 15 into the thrusters….

Congrats however are in order!!  Our best club time from December was 13:58, Nicole Picknell.  Now in March (merely 13 weeks of training) the club best time is 8:19 John Decoursey.  It’s crazy to watch because 13:58 was great back in Dec, but it was totally lame this time around!!  Nicole bested her own time by 4 minutes – what a wattage increase for all us physics psychos!!!

It’s working guys, just keep coming in and getting serious – pull-ups and squats baby.  The keys to success.  

As Skip Chase says:  "It’s crossfit baby".

Clan Cheiftan Out.

I had quite an interesting talk with a member today about how his "friends" were routinely derailing his attempts at fitness.  How they wanted to party (which means staying up until 4:00am and getting drunk) and would be quite obnoxious to him when he says "no".

An example of "partying" which I loathe in all forms, quit while you’re young, get ahead.

So that got me really thinking, I wondered if this was a common thread?  Do lots of my friends who workout here deal with this same derision from their other "friends", be it semi-monthly bunco parties or "having" to go with friends for a drink to celebrate a promotion or whatever.

Friend: 

1. A person whom one knows, likes, and trusts.
2. A person whom one knows; an acquaintance.
3. A person with whom one is allied in a struggle or cause; a comrade.
4. One who supports, sympathizes with, or patronizes a group, cause, or movement: friends of the clean air movement.

Are your "friends" supporting, sympathizing or patronizing you?  Are they allied with you in your struggles?  Or do they hold you back?  Do they pressure you into curtailing plans to make yourself better?

Write a list, do this exercise.  I suggest you remove people from your life who aren’t your friends.  These people likely only serve themselves and waste your time, money and energy.

I’d like to get a discussion going, so please post back with comments, thoughts, reflections, cancellation letters 😉

Thanks Jesse

 Attention total studs and rockin’ buff bodied hotties:

I just wanted to post out there into the internet, thanks for bringing us your friends and family!!!  It’s a great thing to watch the dream grow 🙂  I know this is silly and not my style, but it’s just freakin’ rad. 

You know, you’re working at a dead-end gym job, training people getting told by your under -aged -qualified -IQ’d "fitness manager" to sell more meal plans and supplements to your clients, while you’re trying to be a true friend and motivator, thinking wouldn’t it be better if I could do it my way?

And then to actually get the chance to do it, which is like 1 in a million (so you’re sayin’ there’s a chance!  I read ya.) AND THEN to have people actually dig it, enjoy it, sign their whole family up, tell their friends at work about it, get sore 4 days a week and yelled at on the 5th, drop weights in disgust and try in vain to do muscle-ups (you know who you are) – dudes it’s rad.

So thanks for making this whole "you know, I think it would be better if I could do it my way" thing a reality.  So stoked for this week – check out the workouts, you guys are totally in for it 🙂

-Jesse

Sunday sunday SUNDAY!

March is going to be AWESOME at Local’s.  Sunday the 9th and Sunday the 16th we’re having our second seminar series!!  I want a chance to cover the "finer" points about exercise and fitness with our members.  I really want to be responsible for the knowledge that you guys have about exercise in general.  And more even than that, I want to build up Local’s community feel, you guys should know each other better!  As we all get better we are all bettered…  That’s deep 🙂

With that then there will be TWO seminars each around 4 hours in length…  Whoa.   

Sunday the 9th:  

12:00 Noon   Gather, yack, meet and greet

12:05 What is Fitness?  Everyone talks about knowing what fitness is yet no one bothers to define the term!  We’ll cover what that entails in all it’s facets and elucidate why x-program vrs. q-program is just silly at this point.

1:00 Discussion, demonstration and appropriation of the squat and other useful varieties of the squat: 

1:25 Breakout and practice these movements using PVC until perfected.  Small groups with many coaches.

2:10 Snack, water, share the pain 🙂

2:20 Balance: A discussion on how and why.  We’ll talk about how our fitness, our capacities and our lifestyles should be balanced and how this plays out in other realms of exercise.

3:00 Discussion, demonstration and appropriation of the Press, Push Press, Push Jerk and Split Jerk.

3:20 Breakout and practice these movements using PVC until perfected.  Small groups with many coaches.

4:00 You’re outta here!  See you next Sunday!

I’ll post again later about the 16th…  Love it! Sign up Sheet will be on the HUGE WHITE BOARDS.  You’ll have to hunt around for it 🙂