Lynnwood CrossFit

CHEAT NIGHT

I know I could use a good cheat night. Here’s the plan: Valentines’ day is pretty shot to begin with, chocolates, pizza, artichokes and mayonnaise (maybe that’s just me) whatever it is, it’s going to happen. As a matter of fact you might have plans already to go somewhere and wine and dine your cutie. Here’s the Lynnwood CrossFit addenda to that plan

La Galleria in Edmonds has agreed to host us for a special 2:00PM “Lunner” party! Very cool, usually they’re closed but for us, they’ll open up

Menu: The important part.
Appetizer 1: Select Fruits, 7 Cheese and Artisan Bread (mingle, chat, chow there will be plenty).
Appetizer 2: Tricolore: Fresh mozzarella, with tomato and basil leaf, salt, pepper, olive oil (bomb).

Entrées: 3 Different ones, so we can nibble family style
1. Chicken Marsala
2. Lasagna
3. Gnocchi and Polenta

Dessert: Chocolate Cake (sounded boring to me, he made me try it, I’m a believer now!)

Drinks: Set up a tab on your card when you come in and that’s that.

Cost: $25 each!!

We need to get La Galleria a deposit by Friday so they can begin preparing for our feasting. I hope everyone can make it out!!

Who’s comin’ in?

40 Total Competitors! That’s $600!

Now. There’s more ladies into this than men… Here’s the split, Female/Male: 23/17.

Gents: $255, Ladies: $345. Be very excited.

Abi Stones

The countdown is so on! 40 more days

Now, for serious consideration: CHEAT NIGHT. Valentines day is a serious thing, and we’re gonna do Lunner somewhere to be determined. I’m thinking around 2:00pm and that’ll give everyone plenty of time to make plans with their sweetie and eat chocolate

F*** the Card Powerlifting Meet!!

At 10:00 we will be having a serious lifting competition, I encourage everyone to come watch and maybe lend a hand spotting It’s gonna be awesome. We’ll be having Mark Bell from SuperTraining Gym out to help with the meet! Our stongest ladies: Lindsay, Abi, Mel, Lisa, will be competing and our strongest guys: Dan, Ryan, Steve, Kevin’s (Krazy and Moss), Ilog, Daniel Simonton, Justin, Dre, Shaun, Brett, and Nado!!!

As this is an unsanctioned meet, all lifts will be World Records athough they will be reported no where

What all this really means is that the 10:00AM class this Saturday will not happen. The meet kicks off at 10:00AM sharp and the lifers will be warming up prior to that.

8:00AM will be on hardcore though!! Mary or Cindy is the workout, two awesome 20 minute calisthenic nightmares. Bring your friends, family, enemies and co-workers and we’ll introduce them to the CrossFit Program of Constantly Varied Functional Movements performed and High Intensity.

The “Spring Leaning Challenge” has the ladies in an uproar about details. In particular how much clothing etc…

Here’s what going to happen: There is 100% gender segregation. Abi will be taking the female pictures, I’ll be taking the male pictures. Abi will store the photo’s on her laptop (that means if she loses them that’s her fault) I will store the male photo’s on my computer. The less clothes you wear the better people can see the changes that took place over the course of the challenge.

For the final vote: Men will gather and vote at a certain time, women will gather and vote on their own certain time.

Questions? Oh yeah – for the men, manscaping is not encouraged, rather quite the opposite, the harrier your beastly self is the more manly you are, period. If you feel shamed by the sweater you continually wear, don’t. In the cold of winter that thing could save your life. If you prefer to look like a hairless cat be my guest.

Questions? Comments? Compliments?

Our Happy New Years’ challenge:

A contest to see the most dramatic appearance change in 6 weeks!

From Jan 10th (Sunday) until Feb 22nd (Monday) – 43 whole days.

Here’s how it’s gonna work, everyone pays $15 into a gender specific kitty. Then we take the oh-so-flattering “before” pictures (front, back, side, yikes). We then dial in our nutrition 100% and get back on track with our training!

On the 22nd, everyone will come in and get their phenomenal “after” pictures takes (front, back and side) and then we will have a LEANing meeting Saturday March 6th in the afternoon/evening to hang out and vote on who wins. We’ll put the pictures up on the projector and then have a silent ballot type voting process.

He/She who wins keeps the cash in the gender specific kitty!! This could be some serious cashola if we get into this! Also a whole lot of positive changes too!!

The LEANing Meeting on the 10th is at 2:00. We’ll do a talk on nutrition and take pictures and cash-money and be outta there around 3:00-ish. I hope to see you there!!

Yup, never a dull moment.

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 should be fun

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 children to participate in these classes here at Local’s. The classes are going to focus on getting your kids moving in a fun and focused manner. Both my daughters Gabby and Alexis are extremely excited to be Guinea pigs for the gym. Hope you and your child can attend.

DATES/TIMES
Thursday the 31st from 10-11am and/or 12-1pm
Saturday the 2nd from 9-10am
Sunday the 3rd from 9-10am.

For more information please contact Deidra 425-220-2366 or just shoot me an email deidra@localsgym.com

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, in the spirit of the games (the footage is amazing!!) and the upcoming sectionals, let’s do a double day!!

I’ll be doing these at 10:00am and at 2:00pm so I can eat and recover a bit. Class will be held at 6:00am, 7:00am, 11:00am and 5:30pm. The gym will close at 6:30pm so people can be festive for the new year. If you want to do the Blue Moon Row Challenge go to Concept2.com and register for a logbook then we can input the meters rowed and Concept2 will know that we rock. Which is vitally important

I’m against Cherry Picking but I’m gonna post the two workouts so you can get stoked to do both, or come armed with “reasons” why you should do one over the other or vice versa…

#1

For Time:

1000m Row
15 Knees to Elbow
15 Floor Press to Floor Wiper 135/95#
1000m Row
12Knees to Elbow
12 Floor Press to Floor Wiper 135/95#
1000m Row
9 Knees to Elbow
9 Floor Press to Floor Wiper 135/95#
1000m Row
6 Knees to Elbow
6 Floor Press to Floor Wiper 135/95#
1000m Row
3 Knees to Elbow
3 Floor Press to Floor Wiper 135/95#

#2

For Time

Row 500m
1 Rope Climb (all the way up ~20′)
6 Kneel Jumps to 20′ Box Jumps
Row 1000m
2 Rope Climbs
12 Kneel Jumps to 20′ Box Jumps
Row 2000m
12 Kneel Jumps to 20′ Box Jumps
2 Rope Climbs
Row 1000m
6 Kneel Jumps to 20′ Box Jumps
1 Rope Climb
Row 500m

This should be fun.

Clan Cheiftan out.