Archive for December, 2009

Happy New Year!

Thursday, December 31st, 2009

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.

Challenge WOD

Wednesday, December 30th, 2009

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 […]

XFit Kids

Tuesday, December 29th, 2009

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 invite your […]

Blue Moon Row Challenge

Monday, December 28th, 2009

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. SO, […]

Post Feating Ouching

Sunday, December 27th, 2009

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 […]

Westside Barbell

Tuesday, December 22nd, 2009

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 off to play […]

12 Days of CrossFit

Friday, December 18th, 2009

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 […]

Holiday Season

Sunday, December 13th, 2009

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 food, when […]

CrossFit Games Site is up!

Thursday, December 10th, 2009

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! We need […]

Saturday!! Lunge Mania

Friday, December 4th, 2009

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 get back from Portland HEL, either […]