Lynnwood CrossFit

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.

Competition People!!
SnoRidge CrossFit, Outer Edge CrossFit, CrossFit Advantage, Stoneway CrossFit, Foundation CrossFit and the Illustrious CrossFitters of Lynnwood are doing a special workout tomorrow. Ring Dips, Rope Climbs and Rowing are going to be put on hold for Thursday…
From Jake of Outer Edge CrossFit:
1st Challenge WOD:
For time, 10 rounds of:
10 Pull-ups
10 Burpees
This [...]

Over the next week we are going to be running a couple of introductory kids classes for our families. I have been working with Northshore, a school of which I am the Athletic Director to install an after school program geared toward teaching the kids functional fitness/CrossFit. Renee I and would like to [...]

From Concept2: “Celebrate the Second Full Moon in December by rowing 5,000m twice on the 31st of December!”
Celebrate…

Rowing 5k may in fact be the most painful nasty thing ever. It came up on the WOD this week so that means that there is merit in doing it straight. However I personally refuse. [...]

Filthy 50’s Today:
50 Box Jumps 20″
50 Jumping Pull-ups
50 KB Swings 36#/26#
50 Lunges
50 Knees to Elbows
50 Push Presses 45#/33#
50 Back Extensions
50 Wall Ball Shots 20#/14#
50 Burpees (yay.)
50 Double Unders (on a jump rope)
For Time
Favorite Scaling Technique: 1/2 the work (Filthy 25’s) – great way to make this workout not as damaging yet maintain the ability [...]

Wow. This trip was amazing!! Louie and his crew are STRONG. So, we’re adding to the gym and adding to our training and in the end we will be fitter by our definition: work capacity across broad time and modal domains.
Beautiful. Here’s some highlights!!

Thanks for letting me take 4 days [...]

The 12 Days of CrossFit
On the first day of CrossFit Lynnwood made me do…
A one hundred yard Sprint
-Two Bear-crawls and a one hundred yard Sprint
Three Handstand Pushups, Two Bear-crawls, and a one hundred yard Sprint
-Four Clean & jerks, Three HSPU, Two Bear-crawls, and a one hundred yard Sprint
Five Dive bomber push-ups, Four Clean & jerks, [...]

We’re closing in on “that time of year”!! Yikes! Here’s what not to do: completely abandon all dietary considerations, shirk training at the gym, kill yourself by not sleeping for weeks on end preparing.
Instead: when it’s time to enjoy seasonal food (parties, a work suarez, tacky sweater get together etc.) eat [...]

The 2010 CrossFit Games Site is available to the world!! Sectional info and a sweet picture of Charles rocking his muscles and his muscle-up are on there, check it out!!!
Registering for the event will take place only through the CrossFit Games Website which should launch registration by Dec. 21st. Patience and Discipline! [...]

Here’s how I see it. If you can lunge 400m and not be obliteratedly sore you are strong in the legs, and hips. Saturday is the day to try this out Deidra will be here administering the fun! I’d love to see a board full of times when I [...]