CrossFit No Limits

03-31-09 WOD "Fran"

For Time:

21-15-9 of

Thrusters (95#/65#)

Pull-ups

 

Results

 

03-30-09 WOD "...and burpees too!"

For Time:

800m Run

21-15-9 of

Box Jumps (24"/20")

KB Swings (53#/36#)

Burpees

800m Run

Results

The pics from the afternoon class tell the story.

 

 

03-29-09 WOD "Team Tabata"

"Doc" tapping into some rage.

 

Tabata Intervals of each:

Row (for calories)

Push Press (55#/45#)

Kettlebell Sumo Deadlift High Pull (53#/36#)

PVC Overhead Squat

Perform 8 consecutive rounds of 20 seconds work followed by 10 seconds of rest for each of the exercises.  On the call of rotate move to the next exercise. Rest 1 minute between exercises. Score the lowest number for each exercise.

Work as a 2 person team and add together for total score.  One partner works while the other partner scores and coaches.

Results

Eric praying for the Tabatas to end:

Big congrats to Jill who completed her Level 1 Certification today at Rainier CrossFit!  Great job and we look forward to hearing all about your experience.  Take a rest day first!

 

Also it was great to see Carrie in town for a visit and showing her consistency at CrossFit Spokane pay off. Get back here soon.

03-28-09 WOD "Kettlebell Karen"

For Time:

150 Kettlebell Swings (53#/36#)

Results

Great effort today by all of you.  This was short but intense.  I wanted to mention Alex went heavy with a 44 lb. kettlebell and she still smoked this with great form.  It was also great to get a drop-in from Jeff who's a friend from CF Eastside and recently of CF Vancouver. He came, he swung 150 times, he conquered. Then he fell into the "post-WOD customary heap on the floor" position.

The European Journal of Clinical Nutrition recently published the results of a dietary study comparing a paleo type diet with the contemporary American diet.

The conclusion? 

"Even short-term consumption of a paleolithic type diet improves blood pressure and glucose tolerance, decreases insulin secretion, increases insulin sensitivity and improves lipid profiles without weight loss in healthy sedentary humans."

You be the judge.  

03-27-09 WOD "Noodle Arms"

From the Main Site WOD.

10 Rounds for Time:

10 Pull-ups

10 Ring Dips

Results

One component of CrossFit that is often neglected and taken for granted is Flexibility.  Next to high intensity functional movement it is comparatively easy yet so many of us seem to pick ourselves up off the floor after the WOD and head for the door without so much as a courtesy stretch to that body you just pounded.   

Flexibility is so vital to everything that we do not only in the gym but in everyday life. So do yourself a favor and stretch after that WOD, before you leave.  You owe it to your hamstrings, glutes, deltoids, rhomboids and every other muscle group to keep them from becoming so wired tight that suddenly you can't squat without looking like a circus contortionist or you can't put your arms overhead without it appearing like you are preparing for waterboarding torture.

Notes:

We had a traveling CrossFitter named Chelsey drop in for a WOD today from Lu Crenshaw's CrossFit Allegiance in Oregon.  It was great to see her energy and strong skills at kipping with that band.  Stop back whenever you are back in town!

Amy was able to join some other firebreather women tonight for a special WOD and taping of the CF Journal's "Boz and Todd Experience" over at Rainier CrossFit.  Like all of you I can't wait to see the footage of this.  The WOD is one we will certainly do at our gym and was a reverse ladder of Front Squats and Double Unders. Way to represent and do us all proud Amy!

03-26-09 WOD "Overhead"

5/5/5 of the following:

Press

Push Press

Push Jerk

Results

Pam fully locked out with her head "through the window".

Notes:

Michelle and I will be covering running Friday afternoon class (tomorrow).

Good luck to Jill who is attending Level 1 Certification this weekend at Rainier CrossFit. Rest up Friday and enjoy your weekend!

03-25-09 WOD "WLTFH - You figure it out!"

For Time:

400m Walking Lunges (WLTFH)

Results

 

For those who endured each lunge Derek's knees salute you!  As your legs scream "STOP and just walk!" those who have done it know that you simply just keep stepping away.  The 400m turnaround never seems so far until this WOD.

On a different note I wanted to briefly write about the topic of the bond of the CrossFit affiliate community. I never thought I would find a community so supportive outside of military life (I suspect that police and firefighters find this as well) until I found CrossFit.  I have been fortunate enough to travel to several different affiliates this past year and even though each one has had their own personality, they all shared that common bond of openness and love for CrossFit. When you walk in the door of an affiliate you can always count on meeting someone who shares a passion for fitness and is willing to answer a question, give an honest opinion, or share an experience that can help that fellow owner. 

Today since I was in the area I paid a visit to CrossFit Tacoma to talk to Morgan Hepfer about everything under our collective gym roofs.  It was a great visit to bounce ideas, share stories, watch their athletes, and compare experiences as business owners and as CrossFitters.  We talked about how to do things better, or maybe different, how to run our gyms and push our athletes and get pushed ourselves. 

What struck me is how CrossFit breeds a "big brother - little brother" love among its affiliates.  At worst maybe just distant cousins. The examples are everywhere.  For us alone we are fortunate enough to have several in our area that we have had the opportunity to attend events or WOD's with like Rainier, Olympia, and Tacoma.  CF King County let us know through one of our members about the HQ film crew being in the area this weekend which allowed us to meet Sevan and Carey from HQ and also Ron fromCF King County at the Maltz Challenge. Potomac CrossFit and CrossFit Alexandria opened their gyms to Michelle and I for quick WOD's while on the road with no hesitation. We get emails from fellow affiliates giving us heads up to certs, events or news constantly. This type of community support is something that differentiates us from any run of the mill franchise or industry. It's done out of a common bond and desire for all of us to mutually succeed.

So whether you are on the road or at home you can always count on knowing if there is a CrossFit affiliate nearby, they will likely open their doors and welcome you in for a WOD or just to hang out.  And to me that is just plain cool.