Schedule Change!
8:00am is pretty darn early. Let’s try 9:00am this week and see if that doesn’t bring a few more people out of their houses to play in the AM. If it works better then we’ll keep it. So yeah the gym will open just before 9:00 and close pretty much right after that 
-Fearless Leader
This is the worst picture ever, Mel and I had no idea that we matched when we woke up that morning, but hey, great minds must think alike 
Lynnwood CrossFitters! September 6th is when the next Course begins, if there’s someone you know who should be a part of what we’re doing here, help them! Tell them that it’s coming up, and that they need to sign up!
Below I’ll layout a brief outline of the course, so people who a little bit of what they’re getting to!
Course Prospectus:
Day 1: Air Squat, Push-Ups
Day 2: Deadlifts, Bar Skills
Day 3: Presses, KB Swing
Day 4: Rowing, Nutrition
Day 5: What is CrossFit/What is Fitness and Overhead Squat
Day 6: KB High Pull, DB Snatch
Day 7: Back Squat, Running Concepts
Day 8: Running Technique Drills
Day 9: Front Squat, Thruster, Clean
Day 10: SMR, Review Squats
Day 11: Class WOD
Day 12: Secret
Each day we teach new movements that build on the patterns already taught, I will give short talks on specific key areas, Nutrition, What is crossfit, What is Fitness, Running, Rowing, and we’ll be working towards fantastic movement while doing workouts tailored to fit the capabilities of people learning our movements! It’s such good stuff! Please welcome our newest members, John (Laura’s hubby!) Rich, Craig, Regina, Scott and Barbara into the fold
Rowing Form, for your review:
Not for the faint of heart! Or the weak of calves I went to the CrossFit Endurance Certification this past weekend (videos forthcoming) which focused mainly on running, with cycling and swimming are coming out soon! There was an amazing amount of useful information, drills and physics (that I think is cool) which brought the sport out of “skinnies only” domain and back into it’s rightful place within my own mental totem pole.
On a side note: CONGRATULATIONS TO TODD AND CHERYL MANNING, they come to the 6am and have been in the endurance world for quite a while. They just won (yeah, 1st place) a couples sprint tri-athlon. Todd swam, Cheryl biked and Todd finished with the run. They beat out all male teams even!! WOW.
A couple things: Running lecture Wednesday night, I hope everyone can make this! 7:30pm upstairs in the newly created “Mezzanine of Erudition”. This is going to be a concepts lecture, getting you guys to realize that running is different than we (forgive the assumption) or at least I formerly thought and then unveiling how we’re gonna fix it, develop it and try to re-learn it!
Beyond that I’ve already taken some steps (bad bad pun!) to get us going in the right direction. Two running clinics a month apart from each other. There will be some redundancy between the two (never a dull moment around here and zero repeats!!) but attending both will give you a chance to see the changes you’ve made either a) stick or b) not stick. I think worth it. There will be copious time spent developing this motor pattern. Also, I’ve went ahead and made a team for the MetroDash. Which sounds terrible but very CrossFit. Run somewhere, do something, find out where else to run, go there and do something, no real rules just go. Very task oriented, I like it. I also think that cheating may be encouraged, i.e taxicabs
Also, I know that CC and Josie just completed their first sprint distance (hardly sprinting if you ask me, 1/2 mile swim, 14 mile bike and 5k run, or close to that) tri-athlon, which is awesome! Josie even had a flat tire for most of the biking leg that she didn’t know about – that’s CrossFit legs for ya! As Clan Cheiftan I want to develop you in whichever direction you want to do. Yeah classes are awesome and teaching these movements is of the utmost importance (CrossFit Endurance agrees and teaches this, which is so cool) but if you want to train to do something amazing (irregardless of what that is, amazing things are different for each of us) I want to know and I built this gym to help you do just that. Now I feel like I have real input for those of us that want to stretch out that time domain to infinity and beyond (shameless Toy Story quote, I know, I’ve got twins!).
Let’s get it going! Personally I’ll be thinking more about rowing and cycling for CFE, because that’s where I’m interested. I think there’s plenty of us that would love to get into these sports on a larger level but just don’t know what to do or how to start, talk to me, come to the clinics and let’s get going!!
7:30 PM on the Mezzanine!
I’ve redone the area up there and made it more suitable for discussions and lectures as well as GHD sit-ups
Physics for Jocks means we’re going to learn about power outputs between our own Kevin James and Matt Bailey (not pictured)! We’re also going to experiment on matching wattages from these two fine fellows.
After that intensity as a scientific topic as opposed to the ever present correlates to intensity (heart rate, puking, sweat angels, grunting, soreness, etc. etc.) will be addressed at length.
Lastly the ever important topic (unless you’re Austin) of scaling in relation to the afore mentioned topics shall heretofore be discussed in a rather open forum, not unlike the hellenistic expositions of philosophic rhetoric popularized by Socrates, Aristotle and Epictetus.
Har Har!!
Both a great way to “Scale Up” for those that need that special something
A three-hour tour
30 Minutes Biking
20 minutes Running
10 Minutes Rowing
3 Rounds for Distance
Goffe: 32,000 + 7,600 + 6,111 = 45,711 Meters
Art: 33,000 + 8,800 + 4,883 = 46,683 Meters
Rich: 22,000 + 6,800 + 5,449 = 34,249 Meters
Matt: Ran and Rowed for way too long, his bike imploded.
Ponch: 39,000 + 7,600 + 4,960 = 51,560 Meters
JP: 35,000 + 8,000 + 6,178 + 49,178 Meters
Ed: 40,000 + 10,400 + 4,558 = 54,958 Meters
Doug: 13,000 + 2,800 + 1604 = 17,404 Meters
Lisa: 15,500 + 6,800 + 4,745 = 27,045 Meters
Mel: 27,000 + 6,400 + 5,448 = 38,848 Meters
Kim: 7,000 + 2,000 + 1801 = 10,801 Meters
Relay (Sarah, Nancy, Beeje): 18,000 + 4,800 + 3,701 = 26,501 Meters
Tim: 32,500 + 8,000 + 5,100 = 45,600 Meters
Kevin: 24,500 + 6,800 + 3,866 = 35,166 Meters
Kari: 26,000 + 6,400 + 4,700 = 37,100 Meters
Austin: 43,000 + 8,000 + 6,100 = 57,100 Meters
Abi: Learned how to ride a bike!!! YAY!!
There, it’s done Next year, white board, BBQ and and PA system!!!
Clan Chieftan out
Yeah WOD Books!! We’re working on filling them up, this week will let us do a lot of inputting! There are some blank places in the WOD Book for “Other Benchmark Workouts”, here we go:
The first of the new workouts for us come from Hybrid Athletics, home of Rob Orlando and Dave Lipson, a few strong gents.
“Connecticut Strong”
Bodyweight Back Squat
Max Reps in 3 Sets
Rest 10 min between sets
Clarification: If you weigh 200lbs, load a barbell to 200lbs. Place it on your back and then squat it as many times as you can on one set, say 25 times. Then rest 10 minutes. Once the 10 minutes elapses get back under the bar and squat again as many times as you can, say 19 times. Rest 10 minutes. Repeat this once more, for say another 18 reps. Your score would be 25 + 19 + 18 = 62.
Scaling: Lower the weight, 1/2 bodyweight, 3/4 bodyweight, etc. etc.
The second is the new “Girl” from the 2010 Games: Amanda (named posthumously after Amanda Miller who competed in 2009)
Three Rounds 9-7-5 of:
Squat Snatch 135/95
Muscle Ups
For Time
Clarification: 3,2,1… GO!
Scaling: Many and varied, load, reps, jumping, transitions etc. etc.
The third is another stolen workout, this time from San Francisco CrossFit, Kelly Starrett and Adrian Bozman.
“The San Francisco Crusher”
30 Back Squats 225/165
Row 1k
For Time
Clarification: Load a barbell to 225 or 165 if you’re a lady (and quite one at that!!). Proceed to squat it 30 reps, then doff the bar and hobble to a rower, proceed to row 1000m. At the accumulation of 1000m time will stop. Your breathing will not.
Scaling: Load, reps and distance
The final named workout of this installment of WOD Book additives for Lynnwood CrossFit will be:
“Nadia”
Three Rounds for Time:
12-9-6 Thrusters 105/70
24-18-12 Wall Ball Shots 20/14
Back Story: The Vancouver Level 1 group posited this workout during Nadia’s fantastic lecture on Programming as a weightlifting/weightlifting couplet. This frightening coupling of exercises “too similar in movement pattern” was dismissed, Tommy Rudge and I raised an eyebrow in thought for how nasty this would actually be at peak intensities. Nadia, Carrie, Dan Hollingsworth and I postulated and theorized on the drive home about weight and rep schemes, settling on this little grindhouse couplet
Clarification: 3,2,1… GO!
Scaling: Reps, and load!
Proof that the double under is a party trick.
Saturday is the Powerlifting Meet!
8:00am Class, it’s on, come in and get sweaty! 10:00am is when the Meet starts, there will be no class at 10:00, workouts will not be done 
Only Squat, Bench and Deadlift. If you want to compete it’s $45 and ye shall be judged. Come watch and have a blast!
Sunday is Gilligan at Edmonds Civic Center (dirt track, sand field, wooden grandstand, by the Boys and Girls Club). 2pm it is on! Ponch is helping me bring the rowers down and all you need is your bike and some Gatorade(s). I’ll have camera and food for myself and a sundial, I mean stopwatch Bring yourself and bring your friends! Rounds are negotiable, i.e. this workout can be scaled as all CrossFit workouts can be, no fear!
My favorite workout for a great cause coming in September!! We’ll be gearing up for this one Get ready for FGBish activities during our workouts for the next little while. I want some people to score 400. It’s possible, probable and quite frankly, damnit it’ll happen!!!
Clan Cheiftan out.
