Archive for October, 2009

Staff Building 101

Wednesday, October 28th, 2009

In case you didn’t notice I’ve gathered some shadows This is good, we’re finding ways to grow. There are five studs and studettes (industry term) looking to become “New Trainers” here at Lynnwood CrossFit: John “Darkness” Harkness, Renee Lirette, Lisa Merritt, JP Levesque and “Ponch” Hartley. We’ve developed a curriculum to develop their training and […]

Halloween Schedule Change

Monday, October 26th, 2009

Sunday, the day after Halloween. My thinking is that the 8am class will be a bit sparse. So, the gym will be closed in the early AM, opening instead at 11:00AM for class and remaining open for a few hours after that. Sold.

Lift Weights!

Monday, October 26th, 2009

Friday’s practice total was awesome! It was a great Friday workout and legitimately the first “easy” day ever… I’ll see to it that we don’t get in a pattern of that around here I had to put in that last one, the kidlet is CUTE! Great job though you guys, “comfort” with these movements is […]

Shopping for a Gym?

Wednesday, October 21st, 2009

Here we go. Gym’s charge money, people have to eat. Let’s examine a few things: “Joining Fee’s”, Personal Training Rates, Group Training Rates, Monthly Dues, Sales 101, “Processing Fee” and wherever else my frustration leads this blog update. Joining Fee: First and foremost, if you pay this you are a sucker. Sorry, I just gotta […]

Great Article.

Friday, October 16th, 2009 The article is written for Triathletes but it definitely is applicable to all athletes especially CrossFitters. The jist of the article is if I asked you “Why do you train?” you may respond back with something trite like “To lower my blood cholesterol”, or “to pass my PT test”, or because you’re edgy and […]

Ichabod Crane WOD

Friday, October 16th, 2009

Halloween’s Special WOD. Now. The calendar says for the 31st. Here’s the catch, that’s a Saturday. Sadly I’ll be gone – not good. SO, we’re gonna run the “special thematic workout” on both Friday and Saturday that week just to make sure that we’ve all done enough work to merit a small increase in “poor” […]

On Rampers!

Wednesday, October 14th, 2009

Much like SEAL indoc this class of On Ramp has just finished!! These 11 of 17 finished YAY!! So be sure to look out for the “new people” and give them a “Hi, my name is [insert your name].” To help accommodate more clients we opened up a 7:30PM CrossFit Class Monday and Wednesday nights, […]

This week in review:

Sunday, October 11th, 2009

Great week you guys!! The intensity, emotionality, and effort were unreal! All our workouts are hard, this week was special so here’s some good shots!! Way to be you guys – proud coach over here

Lumbar Control

Friday, October 9th, 2009

Who in these photos has good lumbar control – a quiz Lisa: Rick: or Darren: This will be an on going lesson: please post to comments with which one or ones have good lumbar control, if any… Fearless Leader

Slight Change of Plans…

Wednesday, October 7th, 2009

So, the party was a little under advertised. We decided to post-pone until November 14th, sorry for the mix up!! Here’s what we are gonna do instead: Cheat Night!! We’re gonna head back to Rodney’s Restaurant. SUNDAY Night 6:00, not saturday. Oops. The Southlake Grill Address: 1253 Thomas Street, Seattle, Washington Across from REI The […]