Please notice that this clinic isn’t only for competitive minded athletes. It’s for the gym as a whole! Novice to advanced, we need to work on nutrition, goals, the clean, and injury prevention/rehabilitation, big time! What better time than now!

Here’s the basic format! I’m excited about this!

Day 1: Class Schedule for the gym stays normal, if you want a double day, do an AM class!
10am Regular Daily WOD Class
11am Hello and final registration for the clinic
11:15am “Lynnwood CrossFit Ethos” *how we train and where we’re going*
12:00pm Break
12:10pm Adaptation through technique and scaling to preserve stimulus (How having better technique equates to faster results, and how scaling can still teach useful movement patterns without hurting you!)
12:35pm Break
12:45pm “Clean 201″ review video of elites, also some gym all stars and then some problematic videos of our clients also, pointing out areas for improvement
1:30pm Clean for Max Load
2:30pm Stretch-Debrief
2:45pm “Lunner”
3:30pm Nutrition Workshop Go over block prescription, have you work through tweaks to the Zone and Create a menu!
5:00pm Finish Day 1!

Day 2: Again class schedule remains the same.
9am Regular Daily WOD Class
10:00am Welcome Back to the Clinic!
10:05am Problematic Anatomy: Shoulders, Hips, Knees, Backs: mobility, stability, things to avoid, things to do more of, common “pathenergic” movement flaws.
11:00am Shoulder health workshop Rotator Exercises Rotator mobility Shoulder Stability drills Thoracic Extension drills
12:00pm WOD: Big Fat Helen
12:40pm Lunch Break
1:20pm Accessory movements: heresy? or helpful? Certain non-functional movements can increase capability in functional movements these are important only if you have the base pattern decently under control, what are these movements?
2:00pm Accessory movement workshop GHR’s, GHD work, Upper back work, triceps work and hamstrings/lower back glutes/glute med.
3:00pm Goal Setting Workshop What is a PR? Why the leaderboards? Competitions? Process vrs. Outcome goals
4:00pm Wrap up and thank you’s!

Thanks for being patient everyone! We’ve got paper towels again!! I know this isn’t a luxury but hey, it’s still nice

Saturday: Emily is on the 8am (Thanks EM!!) and Deidra is on the 10am (Thanks D!!). Sunday: Lindsay (Thanks Linds!!).

Abi and I are teaching the Level 1 Cert at Rainier CrossFit this weekend! Good times. And speaking of good times, here’s a picture from the contest!

More to follow, there’s so much to go through!!

Uncanny Nick Bell!! Unbelievable.

You guys rock!!

Volunteer Schedule

Schedule tomorrow (Friday) is short! 5am and 6am and that’s it folks, we’re cleaning and moving gear and getting ropes and everything set for domination!

Thanks!!

Friday we’ll be having 5am and 6am classes, with the rest of the day being spent preparing for Cretus Ex Duellum, our contest this weekend!! Thanks so much everyone for understanding how much of a bummer it is to close the gym, but how necessary it is to make the event go smoothly!! Rock on!

What did you do at home Wednesday and Thursday? Keep the photo’s, videos and comments coming you guys, this is awesome!!

Here’s the report from ESCA:

This afternoon and evening:
• We can expect temperatures to begin to fall and remain below freezing, creating icy roads for this evening’s commute
• The Puget Sound Convergence Zone can expect areas of locally heavy snow throughout the remainder of the day.

Wednesday:
• Snow showers will begin increasing in the early morning hours, arriving in ESCA jurisdictions between 0300 and 0600hrs
• The snow is expected to be widespread and significant, with possible accumulations of 5” to 10” throughout the day
• Roads will be treacherous in most areas, and impassable in others
• Power outages are possible due to snow weight breaking trees and bringing down lines

Wednesday evening:
• The snow showers will begin tapering off, but temperatures will remain below freezing.

Thursday:
• Situation begins to moderate on Thursday with a weaker weather system moving into the area
• Temperatures will remain in the mid-30’s creating a possibility of freezing rain in some areas

Friday:
• Warming begins on Friday, and rain showers will begin late Friday and carry into Saturday with possible totals of 3” – 4” of rain
• Urban and small stream flooding is possible, especially if storm drains are blocked with slush and/or leaves
• Weight of snow-load plus additional rain could cause some concern for flat-roofed structures

RECOMMENDATIONS:
• Cancellation of discretionary activities and non-essential functions thru Wednesday
• Suggest citizens remain off the roads and limit travel
• Suggest citizens clear gutters and storm drains to aid drainage
• Check sandbag inventory for possible need through the weekend. Take appropriate action to protect your property.

WOW. We’ll heed the call. Discretionary activities like driving to the gym are out! Here’s homework:

Do 25 Wall Squats, slow, strong, preserve the good motion. 1) Heels 2) Knees out 3) Hips back 4) Midline Stability 5) Depth!!

This should serve as both mobility and warmup. Then do 5 Rounds of 25 Jumping Lunges and 15 clapping push-ups for time. Post to comments (I’d better get like 100 posts and then maybe just maybe I’ll entertain a second of belly-aching about the gym being closed).
If that’s not to your liking or scaled appropriately, do 25 air squats and 15 push-ups or knee push-ups for time. Post to comments!!

And also, I need pictures for the website!! Take them and send them to me of you playing in the snow or otherwise around Wednesday!!

Rock on

Brave the elements, drive safe, get yer chains, and let’s train!!

Cretus Ex Duellum Teaser from Jesse Ward on Vimeo.

Get ready everyone it’s on!!!

We’re going to be doing testing days for all things maximal effort! Remember testing days are for places on the Leader Boards mounted on the mezzanine fence (I just wrote mezzanine…). Included are 2x BW Deadlift, Strict Pull-up Ladies, Hand Stand Push-Up Ladies, Muscle-Ups, 2k Row for Time, 50 Push-ups, Bodyweight Bench Press 10 reps, I can’t remember them all, but come and try for it!! We’ll be having traditional WODs also so don’t be shy!!!