Well folks we have a landmark article for you all today, Skylar and I do our first collaborations on Old Country on why we do things the way we do. Defiantly worth taking the time to read. Old Country Strong – The Doc and Mule: Head Positioning in your KettleBell Lifiting
The lights were off when I took this so don't complain lol
Tabata This! Wednesday's WOD! Here is an interesting article to read on the effectiveness of Tabata interval training for metabolic conditioning: http://www.crossfit.com/journal/library/10_03_metab_cond.pdf
http://www.crossfit.com/journal/library/10_03_metab_cond.pdf
6pm post bday WOD. Happy Birthday Autumn!!!
Workout: Complete as many rounds as possible in 20 minutes of: Row 20 calories 10 burpees, jumping over the barbell 5 Thrusters, (165, 115)
Guess what Leigh Ann Wolfe is up to?? She is climbing Denali this spring (May-June) with 3 other women unguided! "The Denali Girls" will be sharing their experiences as they prepare for the climb on the following site: http://thedenaligirls.com Here are some of Leigh Ann's thoughts as she and her friends get ready for this trip: When we started planning our expedition we realized that there is a huge gap in women-specific resources on expedition climbing. We tend to be the minority in the climbing community anyway, but especially in big mountain climbing. Everything from woman-time issues to women's clothes and boots, there simply isn't a whole lot out there. In an effort to do our part to fill this gap, we decided to write a blog about our planning process and experience. We hope our blog will become a resource for other woman climbers, as well as a way for family and friends to be a part of the process.
Olympic Lifting tonight at 6:00
Scheduling a Rx Jump Rope Clinic in April...25 or 26th..... What day do YOU want??? Saturday 2-5 pm or Sunday 9-12 pm Please comment!!!
"I know a lot of us are still reeling from the #Seahawks win [...] a win that was 4 plays away from the opposite outcome. So many amazing lessons came out of that game. That was probably the worst I've ever seen Wilson and Kearse play both individually and collectively. Even the best athletes have a bad day. But both of these men (and the entire team) dug deep, believed in their hearts they were winners, and pulled of an incredible feat. Their leader, their coach, never stopped believing in them or his team. He didn't get angry, start screaming or throw his head piece. He encouraged and coached and loved them. We're all going to have bad games, bad presentations, bad meetings, bad days, but what we do to overcome those bad situations speaks to our true character and the winner in each of us." - Coach Gretchen
Fitness (aka awesomeness) can not be found in the Comfort Zone. Get comfortable with being uncomfortable.
Your feet are your body's most basic support system. Take care of them, and they'll take care of you.
I always did something I was a little not ready to do. I think that’s how you grow. When there’s that moment of ‘Wow, I’m not really sure I can do this,’ and you push through those moments, that’s when you have a breakthrough. - Marissa Mayer - President and CEO of Yahoo!
Unless a child has a serious allergy or medical issue, there is no reason why kids can’t learn to eat the same foods as their parents from infancy. A child who eats everything is a child with a valuable skill – one who can eat out, travel, and be healthy with ease.
It sounds like common sense, but unfortunately it's increasingly rare to find a dinner table laid with a single meal for all family members. A new study shows how the move toward 'kid food' is compromising children's health.
Tuesday's WOD is posted! See you then!
FRIDAY, Saturday, and MLK day! Plus a FULL RAINBOW!
Some up coming comps! Let us know if you are intetested so we can come cheer you on! https://festivusgames.com
Competition for the Rest of Us
Great read!
23-year-old Daniel Casey is preparing to compete in the inaugural-scaled division of the 2015 Reebok CrossFit Games Open.
Team Get it Done!
Athlete Spotlight .:. Eileen McCracken Here's a great picture illustrating the laughter & fun that always can be seen & heard when Eileen (on the left) is at the box. She's been known to lift heavy weight and push beyond her limits when it comes to CrossFit (& the crazy things I ask her to do as her Coach.) I'm truly amazed how far she's come in the past year and half with CFCK. Just today, she was doing a heavy set of Deadlifts that had been her 1RM last month and she makes it look effortless. Last Spring, she participated in the Ski to Sea Race on the canoe leg with another CFCK athlete and proceeded to host the after-party dinner at her house, which was so amazing and the food was yummy (plus the homebrew her husband supplied). And on her epic birthday this past October 31st, I surprised her with singing happy birthday, a mirrorball, streamers, balloons, and a fun workout, but it was Eileen once again showing up with a special treat (homemade truffles) for us all at 6AM. She's so very thoughtful. Most recently, she's been known to get up in the early early mornings and following her Coach on a new adventure in the outdoors called DBWOD. Once again such an AWESOME athlete to have at CFCK. Here's Eileen in her own words -->> "I was at a point where I just wanted to do something for myself. Now, I enjoy the support and positive outlook that you all give to that part of my day. And, I am getting stronger, love that" #keepmovingforward #athletespotlight #crossfitforlife
CrossFit Chuckanut - CrossFitWarm-upWarm-up (No Measure)500M Row -then 3 rounds, 10 reps, of: :30 Hang Plank Up Sit-up Air Squat *max 10 minutes -MetconMetcon (AMRAP - Reps)'A' WOD Four...
We have 6 people that just graduated from On-Ramp and will be joining class. As always, if you see a new face, please introduce yourself and make them feel welcome (and feel free to help them AND your coach by helping them navigate through class). Being the new person in class can be overwhelming, let's make them feel at ease!
You guys are starting off the week right with great sign ups! Thanks!!
Rowers cleaned and disinfected, gorilla spit shine too!
Congratulations gentlemen and welcome to the 2+ Year club! Emile L., Calvin C., and Ryan H. attend the 6:00 AM and 7:30 PM class, the two classes furthest apart on our schedule. They also came to us with very different physical backgrounds, abilities, and restrictions. 2 years of hard work, dedication to being present, and they achieve this honor together with a mutual understanding of the same joys and challenges one experiences in pursuing fitness. Calvin regularly attends the 7:30 Pm class with Coach Sean. This is what Sean had to say about Calvin. "Calvin is persistent, hard working, and he is vocally supportive of others. " I couldn't agree more! Emile comes at 6 AM and XX and Scott both see him regularly in their class. Scott and I both recognize one of Emile's most standout qualities as a trainee is patience to make steady progress and attention to great technique. I'm sure this is a transfer from his yoga practice with Jason Stein at Portland Ashtanga Yoga. Ryan comes at 6 AM as well and is one strong dude. We suspect it is from years of picking up wine barrels and building his own wine company, Union Wine Company. Our gym video was inspired by the amazing Union Wine video that he shared with us. Well done gentlemen, well done!
Meal prep is where it's at. #wholelifechallenge2015 #lunchbox
New to CFSWP? You may have seen our Paleo library and other nutrition books. Are you wondering what Paleo is? Take a look at the article attached. We are currently over 1/2 way in our Paleo challenge but feel free to jump in at anytime you want. Don't wait for the next challenge. If you want change now...Nutrition and consistency of your exercise routine is KEY!
Change is hard, but it might be worth it.
Plyos: Seated Box Jumps – 5 x 5 reps Kneeling Weighted Jumps – 7 x 3 reps Squat: Squat Prep – ARE Squats – 3 x 3 reps each position Squat Therapy – 3 x 5 reps @...
A. Warm-Up 5 Minutes: Airdyne, SkiErg, Row or Run Then 3 Rounds 10 Good Mornings 45lb Bar 10 Push-Ups 10 Jumping Lunges B. WOD “Luke” 400m Run 15 Clean and Jerks155/105 400m Run 30 Toes...
We hope you had a great weekend. Had some time for yourself and the family? Good. Let's get back to work. The start of tomorrow's workout is: Monday, 1/19/2015 Warm up: Choice Strength: None WOD: For Time: 25-20-15-10-5 -Push ups -Pull ups -Ab mat sit ups
Good job peeps!
Men's patner winners
2015 men's division champions.
Women's RX champions!
Kayla Prock! Scaled women's division
Weekly Priorities Monday Priority #1 Tuesday Make Up or Conditioning Wednesday Priority #1 Thursday Make Up or Conditioning Yoked Gymnast Training Block Resource Page (Videos, Tips, Etc.) Priority ...
Winner for today's competition! Good good everyone.
Skill/Strength: 3×3 Front Squat WOD: AMRAP in 10 Minutes of: 10 Thrusters – 95/65 10 Push-Ups 10 Air Squats
Level 1 Three sets, not for time, of: 60 seconds Double-Under Practice 30-60 seconds Upside Down work (HSPU, Negatives, Holds, Walks, etc.) Kettlebell or Dumbbell Snatch x 5-7 reps each arm Complete as many rounds and reps as possible in 10 minutes …
Level 1
Reg schedule except no 9am. WarmUp Run or Row 400m 3 Rounds :10 HSH 6 SupineRow 12 Lunge+Twist 1) 4 Sets PushPress x 5 reps Rest :60 StrictPullUp x 6-10 reps Rest :90 2) AMRAP12 10 HR PushUp 10 KBS 32/24 kg 10 BoxJump 24/20" Cool RestWalk 200m Roll / Stretch $$$ 3x25 GHD
Saturday Madness
Great job to all of our competitors this weekend! 5 Rounds of: 5 x Back Squats @75% of 1RM 10 x C2B Pullups 15 x HR Push-ups
Check out the new "Xtra-Fit" tab in the scheduler! Zumba, Yoga, Bootcamp, and Cycling! Free for Unlimited members and if you are not an unlimited member and you want to add in these "Xtra-Fit" classes to your 3x/week WODS, there is a a punch card available for purchase - 8 visits for $40. The XtraFit punch card is $50 for non-members...that's right, these classes are available to non members! Bootcamp is for members only. Get Fit in '15! IMUA!!!
Monday 1.19.15 Back Squat 1x5 @ 75% 1x3 @ 80% 1x1 @ 85% Then... 4 Rounds 5 Thrusters 115/85 10 Toes 2 Bar
Sunday Funday!
The sweat are still dripping off of these air assault bikes. Get ready.
