Lynnwood CrossFit

40 WOD Challenge:

For those wanting to track their progress closer, let’s have a little contest. Now, I know the last contest wasn’t really all that and a bag of chips (paleo chips, or just jerky), so let’s just leave that alone.

Here’s what we’re gonna do: If you want to be a part of the challenge, each time you do a workout submit a score card (provided by us) into the bucket. The workout will be scored and placings kept. Best score gets one point, the second place gets two etc. Once the 8 weeks are up and we’re one week out from the Regional Contest at the Puyallup Fairgrounds we’ll post the results of the contest (if you don’t want yours posted let me know) and then we’ll vote to see who makes up the six (6) people that will make up our Affiliate Team.

The Affiliate Team will be competing at the Regional against the other Affiliate Teams from around our region, Washington, Alaska, Oregon, Idaho, Utah and Nevada. Pretty sweet deal! It’ll be at least 2 guys and 2 girls, up to 4 guys 2 girls or 3 guys and 3 girls, could be 4 girls and 2 guys, thanks kinda kinky though

What that also means is that I’ll be doing the programming!! Muahhahahaha [evil laugh]. It’ll be three days on and one day off. Here’s what that means for scheduling!! Yay scheduling.

Same weekly schedule, except now we have rotating make-up days. This week from the 8th to the 14th, Thursday will be the rest/make-up day and Monday the 15th will be the rest/make-up day after that. If you’re schedule says I can only make 3 days/week then cool, come three days each week. If you’ve been waiting for an excuse to come more often, then cool, you’ve got it! There’s 46 possible total workouts in the next 8 weeks. The best scoring people will have more workouts in, those that want to make the team for regionals will do more of the workouts. Pretty simple!

Ask your questions tomorrow!!

Rock it!

WOW.

Abi’s schedule apparently is ridiculous. Please communicate with her and set up new dates for voting and pictures. A possible extension could be in the works. Either way, we’ll get it figured out and it’ll be all good. Sorry for the delay and thanks for your understanding!!!

On another note due to the Washington Sectional contest that we’re putting on. It’s a big deal Two full days of competition with over 180 competitors and hopefully 1000 spectators and attendees.

The gym will be closed after the 11:00AM Class on Friday after we literally gut all the equipment from the gym and will re-open at 5:00AM Monday morning for classes.
No classes saturday or sunday – instead come to the sectional and cheer for our people!!

Darren
Chris
Jef
Charles
Austin
Jerry
Lisa
Mel
Kelsey

It’s a good crew – we’ve got great athletes to watch to compete!!

Today is the day (apparently)!!!

Fellas – if you can make it tonight at 7:30, if you cannot Tuesday night 7:30, we’ll get all the pictures taken so that Thursday at 8:30pm – awfully late – we can vote to see who the victor is.

Ladies – Get with Abi@localsgym.com and figure out a time for pictures and whatnot. Abi if you’ve got a plan, let me know and I’ll update the site to reflect that ingeniousness!

Rock on!

Attention!!!

This weekend is the Washington State Sectional Competition for the 2010 Crossfit Games. That’s a lot of capital letters

It’s Saturday and Sunday at the Evergreen State Fairgrounds in Monroe. Soooo the gym is a) going to be lacking nearly all equipment, and b) going to be closed considering that all available trainers/athletes/clients/members/friends/coworkers should or are going to be competing/volunteering/running the show/or watching the conest!!!

It’s gonna be huge! Get ready

People apparently want cool shirts.

Lisa and James are the cool T-Shirt People.

Post to comments with shirt ideas and we’ll go from there.

Clan Cheiftan out.

What’s a “Passport Workout” you ask? It’s a specific workout that until done you are unable to do any other workout in the gym. “Griff” is a Passport Workout.

Griff
SSgt Travis Griffin
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

First posted 9 June 2008

* Run 800 meters
* Run 400 meters backwards
* Run 800 meters
* Run 400 meters backwards

For time

“But Jes, how can you scale a workout that’s all running?!” Simple:

Sled Drags.

See you soon!

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!!