Today and tomorrow are likely our last official days of awesome weather before the rain, drizzle, mist, sprinkles, showers and more settle in for good. Wednesday will be a Hero WOD and outside. It is dedicated to a fallen local Seattle Police Officer that our very own Greg knew and worked with.
Notes:
Mobility Class tomorrow (10/19) is cancelled as Coach Rona is on vacation and we have a full schedule with class and Elements!
Congrats to Mark N. for hitting his 2 year CrossFit-iversary today!
Video of today’s WOD from the CF.comVault. Not only is the workout performance highly impressive but the overhead squat coaching tips from Speal are valuable.
Quote of the Day: “I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” ~ Jack LaLanne
Chipper day today. Sometimes you need a good long WOD that you just keep chipping your way through. Team or solo these two are challenging.
Get your costumes ready. On Saturday Oct. 29 we are going to be doing the 3rd Annual “Frankenchipper” WOD for the regular Saturday Squatch Suckfest (i.e. class).
Frankenchipper House Rules:
Costume is REQUIRED! If you show up without one expect an extremely burpee filled WOD for you!
Dressing up as a CrossFitter is not a costume unless you are dressing as a well known CF’er in which your coaches will judge if it qualifies
You must WOD in the bulk of your costume
Get creative, have fun!
Working on your your kip? Watch: “The Kipping Pull-up” with Nadia Shatila by Again Faster Equipment – video [wmv] [mov]
Notes:
For those who donated to the 31Heroes WOD here is the latest on the T-shirts: “The final shirts are headed to the post office. If for some reason you or your gym does not receive them by the 22nd (a week from now), shoot us an email at info@31heroes.com. Thank you to all for your support!”
Quote of the day: “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” ~ Coach Greg Glassman (CF Founder)
The birthday girl Laura (center) post WOD with some of the PM peeps. Hope you had a snatch-tastic birthday!
This week we are going to add a regular Friday 8:30 AM class. That means everyday Monday through Friday we will open at 8:30. Mark, Rona, and Michelle will be your coaches who cover these classes (varies by day). For those who like this early time slot get in and get your WOD on.
Our friends Dallas and Melissa of Whole9 did an interview and feature on their site about Primal Pacs, a local Seattle based grass-fed and Whole30 approved jerky company. Primal Pacs are a regular in our house and a constant in my work bag. I also have some in my car and in my desk at work for those “on the go paleo-in-a-pinch / I am staring at break-room junk food crisis moments”. When I hit that mid-morning hunger panic and need to stay fueled I grab one these. Beware eating any old beef jerky out there. 99% of it is junk. Primal Pacs however aren’t. Give them a try if you want a balanced and healthy snack option. Read the interview for a free shipping code.
Ever feel like quitting a WOD? How about making an excuse not to go to the box? When it’s really hard like in the middle of a “Hero” WOD have you ever been tempted to bitch about it?
Guilty. I have FELT that way many times. BUT while I have felt that way I have never done it. My rules: 1. If I plan to train then I train. 2. If I start a WOD then I finish. All of it. 3. Last rule? If it’s a Hero WOD then I never, ever complain or quit as that would disgrace the memory of the man it is dedicated to.
Watch this demo of the benchmark “Cindy” workout by the Again Faster Adaptive Athlete Team. It should motivate and inspire as well as remind us that those veterans who sacrificed so much would probably do anything to have what they lost back. Being an Army vet as well as Michelle and I both growing up in military families makes this video especially meaningful. These guys clearly don’t quit. They modify, scale and adapt to their challenges, and they all CrossFit like the rest of us.
“Cindy” WOD Demo with the Again Faster Adaptive Team – video [wmv] [mov]
* Each partner must complete Jackie in succession. Partner 1 completes the 1000m Row, 50 Thrusters, 30 Pull-ups then Partner 2 begins their “round”. Time starts when partner 2 completes their 30th pull-up. Record each partner’s indivdual “Jackie” time and combined team time.
Today’s Team WOD was one of the events this weekend at the UFC Fan Expo in Houston that featured a CrossFit exhibition at the front door. Many of the top male and female Games Competitors competed in teams of 2 for six different events. This one took the benchmark Girl “Jackie” and made it a two-fer. While this WOD looks easy it’s pretty deceiving when done all out. Rowing and thrusters = yuck.
For those tackling a Whole30 nutrition challenge or just “going Paleo” here are some tips from our very own Ninja Amanda:
Some ideas for people that are trying to stay on track & need some extra UMPF right now: 1) Track your meals on BTWB – helps you see how/what you are eating more clearly and frankly writing it down makes you more accountable to yourself (ask people to look if you want)
2) Go recipe searching, buy a paleo cookbook, etc… just get inspired to try something new to cook! Remember – have fun w/ your food!! This is supposed to taste yum-O
3) Check out our Whole30 Facebook group – lots of discussion, gives you ideas, & inspires you
4) Whatever you do – PLEASE don’t beat the crap out of yourself. Extreme guilt can make you just want to quit & feel in the dumps. Turn it around and say “next meal is going to ROCK F’ing PALEO B*TCHES!”
CrossFit – UFC Fan Expo Event: Men’s “Team Jackie”:
Notes:
This week we are adding another class at 0830 AM to Friday! That means we will have a 0830 class every single day. The morning class schedule M-Fr will now be 0830/0930/1130.
CrossFit. Boobs. Two of my favorite things. Hosting an event that combines them both? Even better.
Breast Cancer Awareness month is October. This disease is something that for Michelle and I is especially important. M’s mom beat breast cancer over ten years ago. She (along with us and the rest of the family) celebrates her “Re-birthday” every November. That is why Barbells for Boobs is one of the events we host annually. Raising funds to go towards the cause to beat cancer is worth it. Seeing our box full of so many of friends and motivated CrossFitters showing up to work hard for a good cause is priceless.
Anyone who wanted to donate still can. You have two options:
Go here; search for our box and complete the registration
To purchase other gear that also benefits the cause you can go here
CrossFit is holding a workout demo and 2 person competition this weekend at the UFC Expo. Many of the top men and women competed in teams of 2 for 6 WOD’s over two days.
The double-under is a skill. As a component to helping you get fitter it drives improvements to cardio-respiratory endurance, agility, coordination, speed, and arguably accuracy. Many of you have had that dread about double-unders. Many have been practicing, trying and buying ropes, and learning how to get from “single, single, double” to consecutive double-unders.
The main keys are the timing of the same jump you use for a single-under (but with a more explosive or powerful jump) while rotating or pushing the rope with the wrists around for two quick revolutions. You have to be patient and jump hard as you learn without “donkey kicking” yourself in the rear. As you explode each jump remember it’s a vertical jump that is timed as the rope is beginning to pass under your feet. That is the point at which you spin your wrists around twice to force that rope to move. The elbows should stay down and the wrists should stay forward of your hips. If you are ready to learn or having issues then grab one of your coaches to work with you and offer tips to correct your technique.
One way to improve your DU skills is to practice them tabata style. Use it as part of your warm-up or after a workout. Watch the below video for a great view of how double-unders should look.
Tabata Double-Unders WOD Demo with Chris Spealler (40 reps) and Miranda Oldroyd – video [wmv] [mov] [HD mov – Download only]
Notes:
Amazing “Grace” is tomorrow! 0930, 1000,or 1030. Show up and we will run waves through. CF Kids also kicks off at 0945.