Lynnwood CrossFit

It’s updated Check out the upcoming events!

FYI Mike had the biggest weight on the KB overhead squats, notice the flexibility coupled with strength. Tough to have an even dose of both.

Barbells. They’re pretty awesome.

I’m currently unsatisfied with how well we lift weights. Some of your peers have expressed interest in practicing the barbell more. Much like the muscle-up or the double-under, the barbell requires dedicated practice to improve.

So, rest day BEGONE!

Tuesdays: Squat Variations!
Thursday: Pressing Variatings!
Saturday: Deadlifting Varatios!

Get ready for infinite variety Rep schemes, linear periodization, the conjugate method, position, position, position, bar path, core to extremity, TIGHT, sitting back, squeezing the bar, leaning back, arching like crazy, grunting, sweating, chalking your universe, belts, wrist wraps, knee wraps, olympic lifting shoes, PNF stretching and the enigma of the foam roller!

Olympic Clinic June 5th, let me know if you wanna join us! The list is on the right side of the page, if you’re not there, I don’t know you’re coming!!

Check this out!

What we eat. It’s a big deal. Fitness is defined by CrossFit as one’s “work capacity across broad time and modal domains”. If your capacity is low or limited you are unfit. Fitness over your lifetime requires a keen eye on health. Being fit now and eating poorly will diminish your capacity when it matters most, later.

As much as I love a cheat meal (day) I’m passionate about eating better food. Food that is locally grown, sustainable, organically grown, priced well, made to make us vibrant people. Quality of life trumps quantity every time all the time. Oprah, jello-ish pud, and plastic spoons are not how the last 15 years of life should be done!

Lynnwood CrossFit has several exciting things that we’re putting together, and are being made a part of. Full Circle Farms sends us out boxes of food each week that you order from their website. Totally awesome produce. We’re working on getting grassfed beef available to us. The beef is available in late summer early fall, and will be in the gym. Hopefully it will last through the winter! My Father, has 5 acres of nursery in Stanwood has come on board for us growing veggies, berries and squashes in his enormous greenhouse. I’m looking for a few people who’d like to be a part of his horticulture adventure. The end of next month CrossFit is bringing Carrie and I out to the newly created CrossFit Nutrition Certification! M.D. Will Wright, Jeremy Mullins M.S., and Chef Mike Reideman will be at CrossFit East Village in San Diego teaching us how to utilize food as medicine, as a hedge against sickness, as a tool for enhanced performance and as party-favor festivity that we know and love.

This Certification is revolutionary. At our gym we’ve gotten a dozen people off of blood-pressure medicine, another 8 off of Cholesterol medication, and one off insulin for type 2 diabetes. This is kinda big. Kinda. What we’re going to be able to do for your family, friends and colleagues is amazing. We’re going to forge relationships with great local doctors who see the proof of what we’re doing (that’s in the real food pudding!) and make our community happy, healthy, and vibrant!

So, if you see a random bucket of veggies at the gym and wonder “what’s that about?” It’s real food that’ll keep you healthy from Jesse’s dad about an hour north. It’s a great place to go and play on a tractor! If you see boxes of produce every Wednesday and wonder “what’s in those?” it’s food that’s been designed by God to suit your body’s needs. When you see us lugging in a freezer that could fit two bodies and you wonder “what goes in that!?” the wonderful meat from 3 cows raised in our little state will go in there. When you see strong, lean, and capable people tearing up workouts, and laughing with their friends and you wonder “man, this gym is awesome!” that’s cool. It’s how we roll

Clan Cheiftan Out.

Attention all studs and studettes who made it out to support and cheer us on: I need your pictures and video!!! Our website is woefully lacking of awesomeness, and at this point it’s my fault for not getting the hook up. So, HOOK ME UP!!

Things to look forward to:
New music set-up at the gym
Special Canada workout on Monday the 24th, against the Victoria BC affiliates
Jesse working this weekend (death)
Awesome footage of regionals and sweet pics of all our hunks and hotties throwing down at Puyallup!!

This weekend is going to be insane!!! I know it’s all I’ve been posting about – IT’S BECAUSE I’M STOKED!!

So come and cheer our athletes to victory!

Upcoming Events:

Glute Ham Developer Class Tuesday night at 7:45pm, the 18th of May. Jesse with the amazing help of Abi (demo girl extraordinaire) will expound on the finer points of this great tool for core conditioning! Free for members and their guests!

Nutrition Class! Tuesday night at 7:45pm, the 1st of June. Come learn about the USDA, and about how to eat for health, longevity and performance. Beginner to advanced requirements will be covered. Jesse will be teaching this course. Members free and guests of members $10!

Olympic Lifting Clinic 1pm-5pm Saturday the 5th of June. Snatch, Clean and Jerk will be covered in depth and detail. Little bit of whiteboard work, lots of PVC work. Expect sore legs Members $40. Non-Members $65. Jesse and Abi (both Olympic Lifting Certified) will be coaching this workshop!

In two weekends! It is on! Details:

Register to be a Spectator: here this gets you in to watch and cheer! Who?

Kelsey Nagel! Our muscle-uping studette

Lynnwood CrossFit’s Affiliate Team!!

Ladies: Mel Webb, Abi Grove, Renee Lirette
Dudes: Darren Rainey, Chris “The Silent Assasin” Shone, and our own Austin Kruse

I’m super excited for this contest!! I want to see everyone out the weekend of the 15th and 16th in Puyallup ready to yell our brains out for our people! The gym will be closed that weekend seeing as everyone will be down there wrecking whatever the workout(s) are

Thanks Ed for tallying!!

Ladies:
Renee 73
Mel 94
CC L 94
Kari J. 115
Laura Kimball 134
Abi G. 135

Men:
Darren R. 92
Ed A. 119
Kris J. 146
Chris S. 158
Kevin J. 160
Chris R. 165
Shane P. 165

Yeah! I couldn’t be happier with the way this challenge is running, it favors consistency of training above all else. Which with our program is a lofty goal in itself (we get sore!!) way to be you guys!

To determine the team: I suggest a double day mini-contest!!

Details: Tuesday the 4th of May. 11 Days before the Regional Contest Affiliate Cup. I need those listed above to do two workouts! If you wish to “opt out” that’s cool, but we need 3 ladies and 3 gents to make our team of 6. I’ll be here all day (13 hours) that Tuesday, just come on in and we’ll get it done. Inside of class times, outside of class times, etc. etc. it’s all good let’s rock it!!

Many firsts Here it goes!

A couple big things coming through here, we’ve never divided a class before into two parts. I feel like it can potentially divide the gym into the “cool kids” and “the not-too-cool”. I personally have spent enough of my life being in “the not-too-cool” side of athletics to want to ensure that we do not do that to our people. Why? Because we’re awesome. I know it’s bad grammar to start a sentence with “because”

However, we’ve been here long enough, some of our athletes are getting to a level where they need some more in depth coaching to keep progressing. And (yes I know, bad grammar) since it is our passion, pleasure and business to ensure progress towards ultimate bad assery we need to address this issue.

Tuesday Nights 6:30PM Jesse and Abi will be in the house, Friday nights Abi and Lisa will be in the house 6:30pm! The class will be grouped to allow everyone to be coached as relevantly as possible. For example: this Tuesday is Make-Up/Rest day. Abi will take those that need to workout, Jesse will be in charge of teaching people how to rest

But seriously, Sat was “Annie”, Sun was MB Clean/Run, Mon is Nate. The skill choices are many: Jumping Rope in general as well as the insidious “Double Under“, the Medicine Ball Clean, Muscle-Ups and Handstand Push-Ups.

What this gives us is great options around two basic dichotomies: those of us who need to gain these skills and apply them to workouts, and those of us who need to learn how to demonstrate these skills faster or more effectively to garner more effect from our workouts.

Be excited!! (I know you’re not supposed to use “be” in a sentence)

If you’ve been here long enough you’ve seen us go through a lot of changes:

This was the “weightlifting” area, mirrors, DB rack, insane. I’m almost ashamed to have had this in my mind’s eye…

Schedule Changes! The dreaded “middle of the day” is soon to be dead to us. There’s a handful of us that come in from 12:00-3:00. It’s a really small handful. This extended siesta will allow your coaches to be more refreshed when we’re here, save a little precious PUD cash (not a big deal), and make better use of our time throughout the day.

Normal hours however besides this little non-open time from Noon to 3:00pm.

The wall before pull-up bars, well really both pictures are of a wall before pull-up bars, but this one cracks me up, little coat hooks, one tiny little white board, like we were afraid to put a screw into our shiny new wall or something…

We got over putting holes in the walls, and we also got over not trying hard, doing sissy movements, trying to keep it “pristine“, and we started delivering phenomenal results!

This will begin on Monday the 12th. 99.86% of us will not notice a thing. To the .14%, I’ll try and let you know before Monday This means a few things: I’ll be checking voice mails now (yay), there will be a change to the hours on the main outside door (about time anyway), and we’ll have some business card/flyer/price sheet things out there as well!!

We’re fiddling with the overall schedule a little bit too, not to worry the classes will stay the same, just who teaches what will be shuffled a bit to even the load out a bit more Look forward to more Tuesday Night Whiteboards with Jesse. Topics to be announced soon!

Please post back with ideas, thoughts, musings, cogitations on what topics you’d like to see presented on the Whiteboard!