Lynnwood CrossFit

Wanna know how to do CV, FM and HI at your house with your kids?

Chase them and shoot them with NERF guns and beat them with pillows and after you’ve given them a screening of all the original three Star Wars films you can attack them with the light sabers that they got for Christmas, after you’ve smashed them into their bed 100 times, for time.

Somehow we seem to think this helps

Coach Carrie runs a fabulous program with two age groups: 3-6 year olds twice a week for 20 minutes and for 10-13 year olds twice a week. If you’ve got some kiddos that you love, care about and want the best for in terms of brain development, athletic development, and character development get them involved!! Even if you’re the aunt or uncle, cousin, whatever (!!!) the cost is really low and the return is massive! Contact us for more details!

Bring your Sock on Wednesday!!

TOMMY V

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008.

First posted 12 March 2008
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
For time

The picture above is from Jesse Bifano from CrossFit Squamish who’s man enough to do this Hero WOD by himself. And get it done un under 22 minutes…

Great Email from the Egners on vacation to Belize!

This is the only gym I saw. It’s in Belize city about 1/2 mile from the airport and was deserted at the time.

I love this shot because 1. Everyone rides bikes in Belize, typically with their family on the handlebars. 2. This guy is peddling backwards from the handlebars.

See you Monday! Looking forward to getting back at it.

Where’d you go over the Holiday? What funny pictures/stories do you have, hook me up and lets see what fun we had!

Hooray!! We made it through another Holiday Season. Great work everyone!

Here’s the crew from the midnight WOD Saturday night/Sunday morning.

Things to remember: Cretus Ex Duellum is happening Jan 21-22, the gym will be BUSY to the max and the Friday before (the 20th) we’ll be holding only 6am class and then shutting down completely so we can move gear and get everything set up. There’s gonna be a lot of moving parts around here! If you haven’t signed up to help out, please please talk to Abi or I and put your name on the sign up sheet under the poster on the main white boards!

We’re back to regular schedule! Thank goodness

I’m sure we’ll all be at the gym today sporting new Inov-8′s, shorts, Lululemon pants, oodles of tape and a new jump rope!!

So much fun!

Be prepared for a great week of coaching, and training! Saturday there’s no AM classes, just the Midnight WOD “End of the World” is the theme. Crazy Aztecs! Sunday we’re closed again to recover from the debacle that is New Year’s (what a funny tradition right?) and then it’s a sprint to Jan 21-22nd when we’re hosting Cretus Ex Duellum, the Northwests Premier CrossFit Style Throwdown.

Please help out! We need volunteers for everything, parking, door monitors, registration, cleaning details, it’s too much to do, please put your name down on the sign-up sheet under the poster on the main white board!

Rock on and welcome back Lynnwood CrossFit!

Yup you need one too

This is Christmas Eve y’all!!

Once Art gets me some pictures I’ll add them to this post about our gym coming together to support Isaac Campos.

So awesome. At least 50 pounds of coffee, USC blanket, Caps, although nothing metal….. We need to work on this, all the Iron Maiden that I play isn’t having an effect people!!

The beatings will continue until morale improves!

It’s loaded with Antioxidants

Don’t believe the media, they want to make your insulin increase so much that the only thing you’re good for is living in a near comatose state, on statins, drinking coffee by the gallon, watching TV and sitting at your desk complacent as all get out.

Enough of that talk. Let’s get off our duffs and release a little glucagon (the counter-regulator hormone to insulin). Enjoy

Get a stop watch, $10 at the store, you know you’re shopping today anyway, don’t act like you’ve got all that done already…

RUN (don’t be leasure) for 1 minute
Lunge for 1 minute
Push-Ups for 1 minute
Hold Still for 1 minute (rest)
Repeat 6 times

It would be savage if you went to a track and went a total of a mile in 6 rounds. Post distance covered (yeah, include the lunge distance, just go straight) to comments.

Nice Triple Extension Goffe!!!

And Happy Holidays for all! The gym is closed until Monday the 26th, when your coaches will be refreshed, fed, slept, and duly watered

If you’re at home and hankering for a WOD here you go!

Equipment Needed: A Wall.

3 Handstand Push-Ups
50 Wall-Facing Squats, arms overhead
5 Rounds for Time

Post time to comments.

“If you are unable to do Handstand Push-ups yet, figure out what the problem is and fix it.” -Coach Glassman

Alternately if you have some arm strengthening devices (Dumbbells or barbells, or KB’s or whathaveyou) use them the make your arms stronger. Presses, extensions and all manner of elbow extension and shoulder flexion is important.

Concurrently mobilize your hip joints so that they may be more apt for utility in bending and straightening also. Enjoy

http://www.mobilitywod.com/2011/12/episode-354365-make-your-own-super-flosshigh-hamstring-hip-gnar-gnar.html

This is a mobility WOD from KStar, do it!

http://www.localsgym.com/wp-content/uploads/2011/11/Holiday-Schedule-111.pdf

Let’s not trifle over the 12 days of Christmas…

There you go everyone! It’s got all the dates from Thanksgiving through New Years, all you planners out there go ahead and update your iCal or your datebook or whatever you use to stay organized

The response has been overwhelming to help Isaac Campos and the Men and Women of his Unit in Afghanistan.

If you’d like to send him a note he’d really appreciate it. Send it here: Isaaccampos@usarec.army.mil

I’m not sure how to make that a link, but there’s the email address!!

Please please please bring Coffee, donations and all other assorted LOVE to the gym by Wednesday night so we can get it boxed up and shipped to the Hindu Kush. Furthermore, if you want you can watch Rambo 3 (the story is waaaay anachronistic in the current political landscape since in the movie we’re on the Afghan side and they’re fighting Communist Russia) and see some awesome country side, camels, horses, head dresses, beards, dust and all manner of explosions and hardcore-ness. Also I think Zangief is in it…