WOD

Colin Wall Ball

We’ve just posted some changes to the CrossFit Schedule!!  

Click on the calendar or the link to the left 🙂 Thanks!

Literally 🙂  These are two of our Fire Fighters who just earned their Level 1 status.  Now they can really get to work!! 
Nice work Nicole and Jolie. 
Nicole
Hangin’ Out

 

Does she freak you out?  Piercings, choker necklaces, taped up wrists… She should because she’s CRAZY. Local’s Gym on the other hand is for (you guessed it) Local People.  Hence, “Local’s”.   Our vision is to offer, simply put, more fitness than you’ve ever been given before.  Corporate gyms want hundreds of dollars to sign up and promise a ton with their “state of the art” machinery and what not, you end up leaving because what you paid for you didn’t get.  We want substantially less money, we give you massive skilled coaching and motivation and guess what – you get in freaky great shape faster than ever before (sounds canned, but this time it’s true – check it out) regardless of your current fitness level or experiences.  
REGARDLESS.  If you come in uncoordinated, overweight, out of shape, quite intimidated.  I want you to get coordinated, on-weight, in freaky shape and quite possibly intimidating to others!

I’ll take it one step further.  Deep breath time.  You might double think doing anything that’s ostensibly supposed to develop you (school, CPR cert, SAT test, gym) if you’re not the least bit nervous about it – it probably isn’t worth doing.

Repeat.  If you’re not the least bit nervous about doing something that is supposed to make you better, it probably won’t make you better.  Feeling calm should be a heuristic for knowing when something is going to be lame and not worth your time or effort. 

Congrats, you’ve taken the first step – you’re online, you’re reading.  Now get serious.  Take your fitness (and life) by the reigns and get into fantastic shape.

If you think you’re already in fantastic shape – do two things: 1) come inside, 2) tell me you think you’re in fantastic shape.  See what happens :) 

Dah dah duh duhdi duh da dah!

Dan and Tim our two favorite powerlifters 🙂  

We went to Anaheim California for the WABDL World Bench Press and Deadlift Championships.  600 lifters, 42 states and 16 countries!  
Dan took second to Serafin Rocha-Lima of Brazil in the Bench Press with a 292# (twice narrowly missing #303 – we’ll post the vid) and second in the Deadlift to some total stud who now had the world record with a new PR of 419 (we left some on the platform that time though…) 

Tim entered the most stacked divisions at the meet, masters and open men bench pressers in the 242# weight class.  He took a surprising 7th.  The world record was also broken in this class as well with something astronomical like a #655.  Tim got 391, missed a 402 – but it was a good lift in my book – also tried 407 and that one proved to be his undoing. 

It was a great trip overall, saw some old friends, made some new ones – congrats to Gary Miller, new world record holder.  

Took a day trip to Venice California – to old muscle beach.  Crazy place it has become.  No more the heady days of Arnold, Mike and Franco – just vagrants and pot heads.  Too bad.  Heck of a nice park though – honestly it kicks Greenlake in the ass. 

Will post vids and photo’s when I get the chance. 

I’m so stunned by what’s out there every day. I get “Muscle and Fiction” magazines once in a while and even (in this installment) an equipment manufacturer and retailer. Stunned.

Here ya go.

Tom Foolery

A. Lots going wrong here. Lots. ROTARY CUFF. The actual term is rotator cuff, say it out loud. Thanks. Second, THE MACHINE IS $1200, a yellow flex band from local fitness store, like 12 bones (yeah that too is overpriced, but really?!). Third – this guy is internally rotating his arm, the main purpose of strengthening the rotator cuff is to work that which is usually left out in traditional weight training movements, THE EXTERNAL ROTATORS, pretty bad huh?

B. Ok, I’ll cover the chains later, so I’ll just hold my breath on this one. Those handles on the safety squat bar are way way too high, she’s got a KILLER quarter squat bro! (see www.guidoandluigi.com).

C. Deluxe Decline Bench. Deluxe back extending hip flexion T12 L1 disc nightmare. How do you spell KOMPRECION?

D. Kettlebells, sweet right? They’re russian, they come in kilos (actually poods) although these ones are all over the place!!! Look at the handles closely, they’re all different! Do you like the cool rectangle kinda ones? Also the weights – 5lb increments! That’s so not russian. Vasily is rolling with gut-busting laughter.

E. Ahh the chains 🙂 What’s the point of chains? Louie Simmons popularized this as a great way to develop compensatory acceleration. I.e. a way to teach your body to continually flex stronger until locked out. Here’s the catch – the easy question “how’s the chain different from just adding more weight?” The way you’re supposed to attach the chain is via a lead chain or smaller diameter so that as you move through the exercise at the bottom is almost a total deload (ALL chain on floor) and then at the top almost all the chain is off the floor. This set up is all wrong! Without a lead chain there can be no true deload/reload cycle. Terrible huh? YEAH WE’VE GOT CHAINS, except we’ve got no stinkin’ idea of how to use them!

G. How’s you’re ACL?? FYI, the “G” is for gangster.

Saturday training is going to be flip flopping every weekend. THIS WEEKEND IS SPEED, AGILITY AND QUICKNESS STYLE. Next weekend is Kettlebell and Olympic lifting bufoonery and chicanery. Sorry for any confusion.

Clan Chieftan Out