Lynnwood CrossFit

Scientific Method: Kind of a big deal. Another cool term: post hoc ergo proctor hoc. In english: After this therefore because of this. This thinking is a common fallacy in logic. For example: do people with bigger shoes sizes have higher IQ’s? The answer is heck yes, not because big feet make you smart but because those with small feet are very young. Does that make sense? Kinda like how blood pressure isn’t at all related to sodium intake in the diet. Post hoc ergo proctor hoc mistake on the part of the researchers… Silly huh.

Ethos: Belief System. This is also kind of a big deal. It can skew research and science. We know that CrossFit is the best training program ever because of the fitness it gives us in such short time with relatively so few injuries.

325 Back Squat

5:40 Mile Time

Scientific Method: Data is important but doesn’t exist until recorded. We say all the time that we’re watching input and outputs and let whatever happens in the Black Box stay in there. Here’s our issue; we’re not recording the inputs from the diet side. We’re recording our inputs on the training side (some of us) but dramatically fewer of us are recording our food intake… Why?

1) Tedium, 2) it shows our “cheats, screw-ups” or lack of “discipline”. We have the emotion shame, or guilt associated with what we eat! What?

This little guy doesn’t care ONE BIT what he eats, only that it’s tasty and that he has it when he’s hungry. Somewhere along the way we are taught which foods are “bad for us” and then we feel guilty when we eat them. Certain foods, those that are actually bad for you, like, when you eat X you feel like puking or ****ing or you get a headache or whatever; you don’t feel guilty about eating it. Right? Let’s change this attitude! You’re eating food (surprise! what else would you eat?) and now you’re writing down what AND how much for one simple reason (not to see how bad you were) to know what you ate. Just to know. Simple. Not to create a platform to judge your personal worth through dietary discipline. Just to actually know what you ate.

Now that we know what the heck you ate, and we also know your workouts (this is sounding awfully clinical isn’t it…) we can then make some slight adjustments when we want and then MEASURE the change. Either in your weight, your body fat, (I apologize KP for getting on you about the futility of measuring body fat whole heartedly!!) your triglycerides, your Fran time, your blood glucose your blood pressure etc. etc. etc.

The only way this process works is if we know all the inputs. Pure and simple. Scientific Process. I’m excited to be a part of this great undertaking. The goal: to confuse the hell out of your doctor. Once you need less medications, the Doc will want to know why. You can say, “call my coach he’s been monitoring my diet and training”. The Doc will call me and I’ll blow his/her mind with our simple plan. It’ll sound a lot like this: “Oh, hi Doc, yea she’s doing awesome. Our program is based around teaching functional movements to our clients and then working them at the threshold of their relative intensity, because it’s different for different people. As far as food goes I’ve got her on an adequate calorie diet eating between .5 and .8 grams of protein per pound of body weight, high in Omega 3 and omega 9 fatty acids which have been shown to be hormonally neutral with most of her carbohydrate intake coming from vegetables. She’s really come a long way. What are you seeing?” Imagine that

Hyatt Management has still not removed all the steel artifacts (some call it exercise equipment) in my new CrossFit Gym, but that has not detoured our daily workouts. Because of all the dangerous steel in the way, our daily workout here is limited to 5 rounds 10 each of Sit-ups, Push-ups, Pull-ups & Squats. Good news to report though: [silly exercisers] left my jumping bench in place from last week and now they just congregate on their elliptical machines.

I think one of the elliptolites did not like me jumping on the bench tonight. He didn’t say anything, because it is clearly property of the CrossFit Gym now, of which he is not a member. The elliptolites are an interesting lot: they congregate, but do not communicate audibly. It’s sort of like watching cattle mingle in a pasture; not fascinating, just something observed. I’m not saying they are cows, because some are quite scrawny. Not much beef on those bones one might say.

Some poor meatball got all confused and could not find his way out of the gym tonight. I know this because I watched the poor guy ride his elliptical machine backwards all the way to where he started, then hopped off. He seemed a little off and I did not want to shock him by telling him he had not actually gone anywhere. Who knows how he would have responded, so I just left him alone on his journey to nowhere.

Anyway, back to our classes. They are going strong. We had three classes last week, three for this week and same for the weeks to come. So far I am the only one attending, but that’s still 100% of all who registered. We’ll get there.

-Mick
Sent from my iPhone

CHEAT NIGHT

I know I could use a good cheat night. Here’s the plan: Valentines’ day is pretty shot to begin with, chocolates, pizza, artichokes and mayonnaise (maybe that’s just me) whatever it is, it’s going to happen. As a matter of fact you might have plans already to go somewhere and wine and dine your cutie. Here’s the Lynnwood CrossFit addenda to that plan

La Galleria in Edmonds has agreed to host us for a special 2:00PM “Lunner” party! Very cool, usually they’re closed but for us, they’ll open up

Menu: The important part.
Appetizer 1: Select Fruits, 7 Cheese and Artisan Bread (mingle, chat, chow there will be plenty).
Appetizer 2: Tricolore: Fresh mozzarella, with tomato and basil leaf, salt, pepper, olive oil (bomb).

Entrées: 3 Different ones, so we can nibble family style
1. Chicken Marsala
2. Lasagna
3. Gnocchi and Polenta

Dessert: Chocolate Cake (sounded boring to me, he made me try it, I’m a believer now!)

Drinks: Set up a tab on your card when you come in and that’s that.

Cost: $25 each!!

We need to get La Galleria a deposit by Friday so they can begin preparing for our feasting. I hope everyone can make it out!!

Who’s comin’ in?

40 Total Competitors! That’s $600!

Now. There’s more ladies into this than men… Here’s the split, Female/Male: 23/17.

Gents: $255, Ladies: $345. Be very excited.

Abi Stones

The countdown is so on! 40 more days

Now, for serious consideration: CHEAT NIGHT. Valentines day is a serious thing, and we’re gonna do Lunner somewhere to be determined. I’m thinking around 2:00pm and that’ll give everyone plenty of time to make plans with their sweetie and eat chocolate

F*** the Card Powerlifting Meet!!

At 10:00 we will be having a serious lifting competition, I encourage everyone to come watch and maybe lend a hand spotting It’s gonna be awesome. We’ll be having Mark Bell from SuperTraining Gym out to help with the meet! Our stongest ladies: Lindsay, Abi, Mel, Lisa, will be competing and our strongest guys: Dan, Ryan, Steve, Kevin’s (Krazy and Moss), Ilog, Daniel Simonton, Justin, Dre, Shaun, Brett, and Nado!!!

As this is an unsanctioned meet, all lifts will be World Records athough they will be reported no where

What all this really means is that the 10:00AM class this Saturday will not happen. The meet kicks off at 10:00AM sharp and the lifers will be warming up prior to that.

8:00AM will be on hardcore though!! Mary or Cindy is the workout, two awesome 20 minute calisthenic nightmares. Bring your friends, family, enemies and co-workers and we’ll introduce them to the CrossFit Program of Constantly Varied Functional Movements performed and High Intensity.

The “Spring Leaning Challenge” has the ladies in an uproar about details. In particular how much clothing etc…

Here’s what going to happen: There is 100% gender segregation. Abi will be taking the female pictures, I’ll be taking the male pictures. Abi will store the photo’s on her laptop (that means if she loses them that’s her fault) I will store the male photo’s on my computer. The less clothes you wear the better people can see the changes that took place over the course of the challenge.

For the final vote: Men will gather and vote at a certain time, women will gather and vote on their own certain time.

Questions? Oh yeah – for the men, manscaping is not encouraged, rather quite the opposite, the harrier your beastly self is the more manly you are, period. If you feel shamed by the sweater you continually wear, don’t. In the cold of winter that thing could save your life. If you prefer to look like a hairless cat be my guest.

Questions? Comments? Compliments?

Our Happy New Years’ challenge:

A contest to see the most dramatic appearance change in 6 weeks!

From Jan 10th (Sunday) until Feb 22nd (Monday) – 43 whole days.

Here’s how it’s gonna work, everyone pays $15 into a gender specific kitty. Then we take the oh-so-flattering “before” pictures (front, back, side, yikes). We then dial in our nutrition 100% and get back on track with our training!

On the 22nd, everyone will come in and get their phenomenal “after” pictures takes (front, back and side) and then we will have a LEANing meeting Saturday March 6th in the afternoon/evening to hang out and vote on who wins. We’ll put the pictures up on the projector and then have a silent ballot type voting process.

He/She who wins keeps the cash in the gender specific kitty!! This could be some serious cashola if we get into this! Also a whole lot of positive changes too!!

The LEANing Meeting on the 10th is at 2:00. We’ll do a talk on nutrition and take pictures and cash-money and be outta there around 3:00-ish. I hope to see you there!!

Yup, never a dull moment.

Everyone, thanks for all the hard work this year!! It’s paying off!

Stay focused and get ready to get after it in 2010. 2009 was a building year, this year we get to get it done.
Clan Cheiftan out.