Thurs. Dec. 31st, 2009

Derek jumping on the 24" box during his favorite W.O.D....."Kelly".

**

Today's W.O.D.

New Years Eve

"Make up Thurs"

**

I had some technical difficulties with the blog today, which is becoming fairly routine. But the blog seems to have resolved itself. There is a 5k run tomorrow morning in Gig Harbor for the fallen Pierce Co. police officers. It sounds like a few of you will be there. I wish I could join you, but I will be on shift at the fire station. I plan on opening at 6:30am for anyone interested for a New Years Day workout. Mike will be having a class later in the afternoon as well....that time to be announced.

**

Today's hours:

9am - 12noon

4pm - 6pm

Otherwise by appt.

Wed. Dec. 30th, 2009

Foundations

By Greg Glassman

CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.
Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies.
Our athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic pathways.
We train our athletes in gymnastics from rudimentary to advanced movements garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness.

http://library.crossfit.com/free/pdf/Foundations.pdf

Today's W.O.D.
"Kelly"
400 meter run
30 box jumps, 24 inch box
30 Wall ball shots, 20 pound ball
5 rounds for time

Today's hours:
10am - 12pm
2pm - 3pm
4pm - 6pm
6pm - 7pm

Tues. Dec. 29th, 2009

Today's W.O.D.
10 Burpees
15 SDHP - 75#
20 Ring Dips
400m run/row
4 rounds for time

Today's hours:
6:30am - 7:30am
4pm - 6pm

Mon. Dec. 28th, 2009

A pre-holiday turkish get-up reminder. Logan and Keegan showing us their skills with the W.O.D. before Christmas break. Well....it's time to hit it again.

Today's W.O.D.
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 squats
For time

Today's hours:
6:30am - 7:30am
9am - 11am
2pm - 3pm
5pm - 6pm
6pm - 7pm*****On Ramp only*****

Thurs. Dec. 24th, 2009

My first design before the modifications......
The new and improved version which required moving the structure and adding some stations. I think we all agree the revision is a success. Thanks again to Merlin for his technical expertise.

Christmas Eve

We will be closed until Mon. Dec. 28th. Enjoy the holidays and have a Merry Christmas!

Wed. Dec. 23rd, 2009

Our classes are going well. Still working through a little construction, but almost complete.

Today's W.O.D.
15 Back Squat 185#/135#
50 Double unders
15 Knees to elbows

Today's hours:
6:30am - 7:30am
4pm - 6pm
6pm - 7pm *****On Ramp class only*****

Tues. Dec. 22nd, 2009

Becky and Jill showing us a variation of the kettlebell swing using the dumbells.

**

Today's W.O.D.

Snatch

3-3-3-3-3

**

Check out these links for proper snatch form:

http://media.crossfit.com/cf-video/cfj-nov-05/snatch-balance.wmv

http://media.crossfit.com/cf-video/cfj-nov-05/snatch.wmv

**

Today's hours:

9am - 11am

5pm - 6pm

6pm - 7pm *****On Ramp class only*****

Otherwise by appt.

Mon. Dec. 21st, 2009

Today's W.O.D.
5 Thrusters 115/95
10 Pull-ups
15 Sit-ups
AMRAP in 20 mins

Today's hours:
6:30am - 7:30am
(NO CLASSES 9am - 11am)
2pm - 3pm
5pm - 6pm
6pm - 7pm *****On Ramp only*****

Sun. Dec. 20th, 2009

With the holidays quickly approaching, I want to remind everyone that the class schedule for this week will be limited. We will be closed on Thurs. and Fri to celebrate Christmas Eve and Christmas Day. The On Ramp class will be held Mon, Tue and Wed from 6pm-7pm. If there are any questions or concerns, please let me know. I have included the following article/link regarding the zone diet and meal plans for those who may not have read it yet. See you tomorrow!

Diet is paramount to optimizing human performance. Our clinical experience proves the Zone Diet, by Dr. Barry Sears is the best nutritional model for optimal performance. Issue 21 of the Crossfit Journal offers a comprehensive overview and start-up guide for implementing the Zone Diet. Included within you will find definitions, charts and recipes.
Understanding how the Zone works begins with understanding “blocks.” A block is a simplified unit for measuring the 3 macronutrients in your food (protein, carbohydrate and fat). One block is comprised of: 7 grams for protein, 9 grams for carbohydrates, and 1.5 grams for fats. Equal representation of all the macronutrients constitutes a meal. Mastery of this concept makes meal building a snap. The “Block Chart,” outlines daily block requirements, which differ from person to person, as well as the macronutrient content of common foods.
The article also contains recipes for snacks and meals ranging from one to five blocks. The recipes include a breakfast quesadilla, chili, and grilled chicken salad.
CrossFit has been experimenting with portioning strategies for over a decade. We encourage everyone to weigh and measure for one week. It may not be fun, but the benefit will be invaluable. Within a week you will have developed the ability to estimate correct food portions and formed a heightened sense of your nutritional needs.
The Zone Diet amplifies and accelerates the benefits of the CrossFit regimen. CrossFit’s best performers are Zoning. When our second tier athletes commit to “strict” adherence to Zone parameters they quickly surpass their peers.

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

Sat. Dec. 19th, 2009

Today's W.O.D.
Make up Sat.

We didn't have a make up on Thurs. so today's the day.

Today's hours:
8am

Fri. Dec. 18th, 2009

Everybody working hard on the push ups.

Today's W.O.D.

"Lynne"

BW Bench Press

Pull-ups

5 rounds of max reps (no time component)

**

Today's hours:

6:30am - 8am

There will be no 9am - 11am today

5pm - 6pm

6pm - 7pm ******On Ramp class only******

Thurs. Dec. 17th, 2009

Today, make sure you wish our own Erin Dumas a Happy 30th Birthday....yes, she's 30!!. As you can see by the pictures she's awesome. Happy Birthday Erin!!

**

Today's W.O.D.
"The Erin Special"

Row for 12 calories

30 Handstand push-ups

30 Tire Flip jumps

30 Turkish Get-ups - 30#

30 Butterfly sit-ups

30 Wall balls

30 Knees to elbows

30 lunges each leg

30 DB squat clean press - 30# each arm

Row for 17 calories

For time

**

Today's hours:

6:30am - 7:30am

9am - 11am

2pm - 3pm

5pm - 6pm

Otherwise by appt.

Wed. Dec. 16th, 2009

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
**
Today's W.O.D
"Hansen"
30 Kettlebell swings, 2 pood (70lb equiv.)/scale

30 Burpees

30 Glute-ham sit-ups
5 rounds/time
**
Today's hours:
6:30am - 7:30am

9am -11am
5pm - 6pm
6pm - 7pm *******On Ramp class only*******

Tues. Dec. 15th, 2009

Today we will be doing the Sidney run as conditions allow. There will be a rowing option for those who do not want to run. Please dress appropriately. I will continue to take donations for the fallen Lakewood police officers until tomorrow. Please sign the cards when you come in.

Today's W.O.D.
"Sidney run"

Today's hours:
9am - 11am
2pm - 3pm
5pm - 6pm
6pm - 7pm *****On Ramp class only*****
Otherwise by appt.

Mon. Dec. 14th, 2009

Today's W.O.D.
Front Squats 95#/65#
Waiter-walk lunges 45#/25#
Ring Dips
500m Row
21-15-9
For time

Today's hours:
6:30am - 7:30am
9:30am - 11:00am
3:30pm - 4:30pm

Sun. Dec. 13th, 2009

******************Tomorrow's hours posted******************

******************Change in On Ramp class******************

Rest Day!
Yesterday we had a great turnout for the "Fallen Officer" W.O.D. Thank you for everyone who showed up with smiling faces to participate for a great cause. Nice job to everyone!!. Especially to those who are new to CrossFit....you know who you are....I was very impressed with your ability to tough it through this workout. We will continue to take donations until Wed. for anyone who still plans on contributing to the families of the fallen Lakewood officers. I need everyone to sign the (4) cards by Wed. as well. These will also be sent to the families.
Another thank you to everyone that has shown patience and understanding with the transition into our new facility. It's been an interesting couple of months to say the least. We've seen a few life challenges thrown our way but have worked through most of them. As we continue to work on improving our facility, growing our CrossFit family and basically focusing on our lives, the thing we should remember is that nothing compares to what the families of the fallen Lakewood officers must be dealing with and will continue to deal with as life moves on. Please say a prayer for them and remember that family is everything and life is short...so don't take either for granted.

We are entering week (3) of our "On Ramp" beginner class. We will continue to work on improving what has been learned and challenge you with new movements, lifts and overall intensity. Everybody continues to excede my expectations with your committment and determination. Keep it up. Each week it gets better.

Next month, our "On Ramp" class will begin on Mon. Jan. 5th. As I mentioned, this is something new for us. Our goal is to transition new members into our regular W.O.D. workouts and reduce the 1 on 1 sessions. We will continue to adjust the format as necessary to fit everybody's needs. If there are any questions or comments, please let me know.

Have a great Sunday!!

Tomorrow's hours:

6:30am - 7:30am

9:30am - 11:00am

3:30pm - 4:30pm

The On Ramp class this week will be Tue Wed and Fri at 6pm - 7pm.

Let me know if there are any questions.

Sat. Dec. 12th, 2009

Today, in memory of the fallen Lakewood police officers, Rainer CrossFit of Puyallup will be offering a W.O.D and fundraiser for all CrossFitters. The workout includes rep counts for the number of children left behind as well as their badge numbers. The movements are used in tests performed by police officers. Any CrossFit facilities not able to attend Rainer CrossFit are requested to do this W.O.D. and request donations to be forwarded to the families.

To honor this event, Westsound CrossFit will be open Sat. morning at 9am (when I finish my shift at the fire station.) We will be participating with this fundraiser by doing the W.O.D. and asking for donations for the cause. The W.O.D. is as follows:

Fallen Officers W.O.D.
800m run
23 burpee pull-ups
101 box jumps
400m run backwards
121 push-ups
135 sit-ups
800m run
9 ground to overhead 185#/135#

I will ask each of you to consider donating to the families of these heros. Thank you to Evan Brown of CrossFit No Limits and CrossFit Olympia and John D who is a Steilacom police and swat officer for organizing this event.

Saturdays hours:
9am - 12noon

Fri. Dec. 11th, 2009

Today's W.O.D.
Deadlift
1-1-1-1-1-1-1

Today's hours:
6:30am only

Thurs. Dec. 10th, 2009

Mike showing us the importance of proper form with every lift. We have witnessed Mike's substantial gains in strength and endurance over the last couple of months. Nice work!! During the winter months, plan accordingly for the weather. Get in the habit of bringing appropriate clothing for running outdoors if conditions allow.

World-Class Fitness in 100 Words:

■ Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.
■ Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements
in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense.
■ Regularly learn and play new sports.

Today's W.O.D.

Make-up Thursday.
Today's the day to make up a workout you may have missed during the week or you may want to choose something else to work on.


Today's hours:
6:30am - 7:30am
9am - 11am
2pm - 3pm
5pm - 6pm
6pm - 7pm................On-ramp class only.................
Otherwise by appt.

Wed. Dec. 9th, 2009

The new pull-up station is getting a lot of use. Thanks Merlin! A reminder, classes begin on the hour. If you are going to be late just let me know. Today we will be running so dress appropriately.....this includes the On Ramp class as well (as long as the weather holds out).

Have a great day!!

Today's W.O.D.
Hanging cleans - 135lbs/95lbs
Burpees
400m run
21-15-9
For time

Today's hours:
9am - 11am
2pm - 3pm
5pm - 6pm
6pm - 7pm On ramp class only
Otherwise by appt.

Tues. Dec. 8th, 2009

....more to follow.

Today's W.O.D.
5 BW Deadlift
10 Box Jump 24"
15 Butterfly sit-ups
AMRAP in 20 mins

Today's hours:
6:30am - 7:30am only
Today's hours are limited

Wed. hours
9am - 11am
2pm - 3pm
5pm - 6pm
6pm - 7pm On ramp class only
Otherwise by appt.

Thurs. hours
6:30am - 7:30am
9am - 11am
2pm - 3pm
5pm - 6pm
Otherwise by appt.

Mon. Dec. 7th, 2009

Derek and Leigh showing us how to box jump. Congratulations to Derek and Jill for the Level I cert this month. The new box is starting to get dialed in. Thank you for the patience during the transition.

Today's W.O.D.
Shoulder Press 5x1
Push Press 5x3
Push Jerk 5x5

Today's hours:
6:30am - 7:30am
9am - 11am
5pm - 7pm
Otherwise by appt.

Fri. Dec. 4th, 2009

Nate and Bill bustin' through the workout at the station.

Today's W.O.D.
"Tabata something else"
Pull ups
Push ups
Sit ups
Squats
20 seconds of work
10 seconds of rest
8 rounds

Today's hours:
6:30AM - 7:30AM
9:00AM - 11:00AM
5:00PM - 7:00PM
Otherwise by appointment

Thurs. Dec. 3rd, 2009

Make up Thursday

If you missed a W.O.D. or if there is something you would like to work on, today is the day.

Today's Hours

6:30AM - 11:00AM
2:00PM - 3:00PM
5:00PM - 6:00PM
6:00PM On Ramp Class only
Otherwise by appointment

Wed. Dec. 2nd, 2009

We had a good turnout for out first "On Ramp" beginner class last night. The next class will be tomorrow at 6pm-7pm.....there is still a few spots left! After tomorrow night, the next 4 week On Ramp class will start the beginning of Jan. 2010.

Logan showing us how box jumps are done. Everybody did great!!

**

Today's W.O.D.
"Sidney run" or 5k+/-
For time

Today's hours:
6:30am - 7:30am
10am - 11am
2pm - 3pm
5pm - 7pm

Tues. Dec. 1st, 2009

Brett and Travis working on technique. It's good to start young..... A reminder - tonight the first On Ramp for beginners class will begin from 6pm - 7pm. If you have any questions, let me know.

**

Today's W.O.D.

50 Double unders

15 DB swings 50#/40#

15 Knees to elbows

400m run

4 rounds for time

**

Today's hours:

9am - 11am

2pm -3pm

5pm - 6pm

6pm - 7pm *******On Ramp class only*******

Mon. Nov. 30th, 2009

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

As most of you know, yesterday four Lakewood police officers were slain in Tacoma getting ready for their shift. This is a horrible tragedy that has hit home in our area. There is work in progress to organize a memorial wod and fundraiser. If you can contribute in any way, it would be appreciated. Our hearts and prayers go out to the families. - Mick

Today's W.O.D.

"Danny"

30 Box Jumps - 24"
20 Push Press 115 lbs
30 pull-ups

AMRAP in 20 mins

**

Today's hours:

9:30am - 12pm

2pm - 3pm

5pm - 7pm

Otherwise by appt.

Sat. Nov. 28th, 2009

Here's a great way to start a weekend!

Each week we seem to be increasing our membership. With this said, it has become more challenging to blend beginning members into our daily classes. I have done research on what other CrossFit facilities are doing. The successful programs seem to revolve around a 3-4 week introduction course designed to teach the beginner proper mechanics and fundamental movements. To solve this issue, we will be starting a beginner course called On Ramp which will begin this coming week.

**On Ramp course – NEW CLASS OFFERED!!
-4 week introduction course designed to teach the beginner proper mechanics and fundamental movements to ensure success in our CrossFit classes. The on ramp course gradually exposes each client to the intensity of the workouts with an emphasis on proper nutrition for this type of activity and our daily lives. Upon successful completion of the On Ramp course, clients will have access to our group classes. Begins Dec. 2nd (6pm-7pm) – call/email for details.

Today's W.O.D.
"The 300"
25 - Pull Ups
50 - Push Ups
50 - Dead Lift - 135#
50 - Box Jumps - 24"
50 - Floor Wipes - 135#
25 - DB Squat Clean & Press left hand - 35#
25 - DB Squat Clean & Press right hand - 35#
25 - Pull Ups
for time

Check out these guys over at CrossFit Central doing "the 300":
http://www.youtube.com/watch?v=ouZFwzABvw4

Today's hours: 9am

Thurs. Nov. 26th, 2009

HAPPY THANKSGIVING!!

It seems like everybody has a general idea of what the true meaning of Thanksgiving is and why we celebrate. I'm not going to attempt to give a lesson on the "where Thanksgiving comes from." But what I will say is what Thanksgiving means to me. This is a day that has always been important to me because its an opportunity to spend time with family and friends and to give thanks for what I feel is important in my life. I was fortunate to grow up in Montana in a fairly large family which is still very close. Our tradition is simple and seems to surround getting as many of us together.....basically eating, watching/playing football and enjoying each others company. It's close to the last day of deer and elk season so if you haven't filled your tag....it's your last chance. This year, not only do I give thanks for my family, health, and career, I feel extremely fortunate to be given the opportunity to meet each of you and to teach CrossFit. You have all become my friends and I am grateful for that. Our group will continue to grow and I look forward to everybody's continued improvement. I appreciate everybody's patience as we transition into our new building. Today and tomorrow I'm on shift at the fire station. My family is in Montana so I will celebrate Thanksgiving with my second family. A reminder - we will be closed today and tomorrow and will reopen Sat. morning at 9am for a workout. If anyone has any questions or comments, please let me know. I wish everyone a happy and safe Thanksgiving and will see you in a couple of days. - Mick

Wed. Nov. 25th, 2009

Today's W.O.D.
25 Burpees
15 BW Back squats
AMRAP in 20 mins

Today's hours:
6:30am - 7:30am
8am - 11am
2pm - 3pm
6pm - 7pm
otherwise by appt.

Tues. Nov. 24th, 2009

Today's W.O.D
SDHP - 95#/65#
Box jumps - 24"
Knees to elbows
21-15-9 for time

Today's hours:
9am - 11am
2pm - 3pm
6pm - 7pm
otherwise by appt.

Mon. Nov. 23rd, 2009

Today's W.O.D.
"Fran"
Thrusters - 95#
Pull-ups
21-15-9
For time

Today's hours:
6:30am - 7:30am
9:30am - 10:30am only

Tomorrow's hours:
9am - 11am
2pm - 3pm
5pm - 7pm

Sun. Nov. 22nd, 2009

Well, back to the rainy weather. We returned home last night from everyone's favorite place, Las Vegas. Our combat challenge team competed on Wed, and even with a costly penalty, we made it to the finals on Fri. Although we had a decent showing, we lost to last years champions, Team Dr. Pepper. We had a great time except for the fact that I lost me cell phone in a cab on the way to the competition......nice job Mick. So if I have not returned any messages, that's the reason. I had it insured so no real loss overall except for inconvenience. Thanks to Mike and Derek for holding classes this week. I will be following up with them to see how things went. I will be closed today but will be open tomorrow morning for a 6:30am class. I am on shift so the classes may be limited....I will update as things change.
This week is Thankgiving so we will be closed Thurs. and possibly Fri for travel. Again, I will update as needed. Let me know if anybody has any questions. I will have a phone activated by this afternoon. Have a great Sunday!!

Mick

Saturday, November 21

WOD
Today we will be doing a team relay WOD. It will be a lot of fun so come down and check it out. Hope to see you all there.
Mike

9-10am

Friday, November 20th
WOD
15 Deadlifts 135#/95#
15 push-ups
10 rounds for time

Hours
630-730am
6-7pm

Thursday, November 19th
WOD
"Annie"
50,40,30,20,10 reps
Double unders, sit-ups

Hours:
630-730 Derek
10-11 Mike
2-3 Mike
6-7 Mike

November 18th, Wednesday

"Triple 7's"

7 pull-ups
7 Thrusters 95#
7 burpees

5 Rounds for time

Todays hours
6:30-7:30am Mike
6-7pm Derek

Just a quick update. Mick is out of town and as of now we will only be having one class today.
THE FILTHY FIFTIES
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

6-7pm

Mon. Nov. 16th, 2009

The new pull-ups station is complete! Thanks Merlin!!!
Joey testing it out.

Hopefully we'll see this same smile from everybody tomorrow when Cindy comes to town.

Today's W.O.D.

"Cindy"

5 Pull-ups

10 Push-ups

15 Squats

Today's hours: *****limited class schedule today*****

6:30am - 10am

5pm - 6pm

Sat. Nov. 14th, 2009

Our series on solving knee problems continues with Kelly Starrett telling participants at a one day seminar at CrossFit Santa Cruz on March 14, 2009 that he first time an athlete engages the hamstring when squatting is an ‘aha!’ moment and “lights go off for them.” Starrett is the owner of San Francisco CrossFit and a Doctor of Physical Therapy.
If the tibia goes forward in a squat, joint forces across the meniscus will not be in perfect rotation. There will be compression and shear. Over time, this may result in a meniscus tear. “You set yourself up for that meniscus tear with your crappy squat,” Starrett says. To avoid injury, ensure the tibia is vertical, or least under control.
It’s also important to ensure athletes land properly with a definite “the buck stops here” end to the movement. The butt and hamstring should be engaged. Otherwise, athletes may put their knee forward and twist. Coaches should watch for a toe to heel to hamstring sequence.
Coaches should also harp on proper squat mechanics and repeating the “get the shin back” cue. Athletes need to have a good reason to put the knees forward. A good answer from an athlete might be that his knees were forward to keep his torso upright, but his hamstring was engaged.

http://library.crossfit.com/premium/video/CFJ_Starrett_Knees_2.wmv?e=1258186641&h=de0939e3fe72aa3b857b74918627da76

**

Today's W.O.D. - will be determined if I finish the pullup station by 9am or not.

**

Today's hours: 9am only

Fri. Nov. 13th, 2009

Today's W.O.D.
1000m row
50 wallballs 20#
50 double unders
25 butterfly situps
5 Tire flips
25 butterfly situps
50 double unders
50 wallballs 20#
1000m row
For time

Today's hours:
6:30am - 10am
2pm - 3pm
6pm - 7pm
Otherwise by appt.

Thurs., Nov. 12th, 2009

Today's W.O.D.
Make up Thursday
If you missed a W.O.D. or if there is something you would like to work on, today is the day.

Today's hours:
6:30AM - 10:00AM
2:00PM - 3:00PM
6:00PM - 7:00PM
otherwise by appointment

Wed. Nov. 11th, 2009

We are working around the construction but everything seems to be going well. We have done some heavy lifting the last couple of days. Its amazing to see the gains everybody is making every week. Make sure everybody is drinking lots of water. I have included an article and video which is part 1 of 3 in a series by Kelly Starrett on solving knee problems. Let me know what you think.

“The squat magically cures knee pain if you squat correctly,” Kelly Starrett told participants at a one day seminar at CrossFit Santa Cruz on March 14, 2009. Starrett is the owner of San Francisco CrossFit and a Doctor of Physical Therapy.
Improper squat mechanics under load will lead to problems over time. Muted hips and knees bent forward are common faults. Starrett said one patient at his clinic was an elite, world champion athlete who had flown in for a consultation. The problem was the athlete simply didn’t know how to squat. Starrett blamed the athlete’s coach and PE teachers for failing to provide proper instruction. “No one ever taught him to squat right,” Starrett said.
The body weight squat to a high box can be a good way to start. Kelly tells his clients to keep their spines straight, stick their butts back, break their knees at the same time as they reach back, and put their hands up for balance. Athletes find they can squat with no pain because they are unloading their quad tendons. It takes them off tension and they don’t get a down/up stretch cycle. The eccentric/concentric chain is broken and the athlete is able to rise properly from the squat. The shin is pretty vertical and the femur is rotating around a pretty vertical tibia.
When athletes are put in the best position, with maximum congruency of the joints, hotspots are unloaded. Keeping the shins vertical maximally unloads the patella tendon.
http://library.crossfit.com/premium/video/CFJ_Starrett_Knees_1.wmv?e=1257928908&h=308a908e64122150acaa173ba800cb2a

Today's W.O.D.
150 Burpees
For time

Today's hours:
6:30am - 11am
2pm - 3pm
6pm - 7pm
Otherwise by appt.

Tuesday, Nov. 10th, 2009

Website is finally up again, sorry for the technical difficulties.

Today's W.O.D.
"CrossFit Total"
shoulder press 1 rep max
back squat 1 rep max
deadlift 1 rep max


Today's Hours:
6:30AM - 11:00AM
2PM - 3PM
6PM - 7PM

Mon. Nov. 9th, 2009

We are going into week 2 of the new box. As everybody is probably noticing, we are having some pains associated with the transition. Merlin is fast at work on the new pull-up station, a little bit of water from the storms among other building quirks, and of course the new running routes. Fortunately, the larger space seems to outweigh all of these issues. Again, I appreciate the patience and the smiling faces everyday. If anybody has any questions or concerns, please let me know. I have included an article on the overhead squat by Greg Glassman. Let me know what you think.

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.
The overhead squat is to midline control, stability, and balance what the clean and snatch are to power - unsurpassed.
Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners. There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction - outside of the Olympic lifting community most instruction on the overhead squat is laughably horribly, wrong - dead wrong.
The second is a weak squat - you need to have a rock-solid squat to learn the overhead squat. We strongly recommend you review the December 2002 issue of the CrossFit Journal on squatting before attempting the overhead squat; you could save yourself a lot of time in the long run. The third obstacle is starting with too much weight - you haven't a snowball's chance in hell of learning the overhead squat with a bar. You'll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.
http://library.crossfit.com/premium/pdf/36_05_Overhead_Squat.pdf?e=1257783660&h=9a50e0f7061316ef041308d5d5c36a5f

Check out this video on the overhead squat:http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.wmv

Today's W.O.D.
"Nancy"
400 meter run
15 Overhead squat - 95 lbs
5 rounds for time

Today's hours:
6:30am - 7:20am - Mike has to leave by 7:20am
9am - 11am - I will be down there as soon as I get off shift (hopefully by 8:30am)
2pm - 3pm
6pm - 7pm

Sat. Nov. 7th, 2009

My postings over the last two days have been somewhat "behind". I apologize for the delays. On Thurs., because of the storm, the computer lines were down at our station. Yesterday, with the calls including a structure fire, I didn't get much of a chance to sit at the computer. Anyway, I appreciate the patience. Thanks to Mike D. for taking the classes during the last two days during my 48. It sounds like everybody did very well. If you want to get a workout in to start the weekend, we will be open from 9am - noon. I have included part 6 of Dr. Barry Sears' lecture on the Zone diet. Check out the video at the end.

The Zone Diet was developed to treat heart disease and diabetes, but Dr. Barry Sears first tested his program on elite athletes and discovered it had profound effects on performance.
Traditional thinking suggests a simple relationship between calories in and calories out. Dr. Sears suggests a different way to look at things in this presentation held Aug. 8, 2009, in Orange County: in athletic performance, calories aren’t as important as their ability to produce chemical energy—ATP, or adenosine triphosphate.
“The more efficient you are in making ATP, the more of a competitive advantage you will have,” Dr. Sears says.
Furthermore, your hormones are directly linked to food intake, and you can regulate them by monitoring the type of food you eat and when you eat it. With carefully planned caloric intake during the pre-demand, demand, recovery and regeneration phases of exercise, you will give your body the fuel it needs to perform and recover. By controlling your hormones in this way, you can reduce inflammation, decrease body fat and recovery time, and produce a host of favorable physiological changes that will result in improved and even elite performance.
“You’re working real hard in the gym. Don’t let your diet work against you,” Dr. Sears says.

http://library.crossfit.com/free/video/CFJ_Sears_ZonePerformance1.wmv

**

Today's W.O.D.

SDHP - 95#

DB swings - 50#

400m run

21-15-9

For time

**

Today's hours:

9am - noon

Tomorrow closed

Fri. Nov. 6th, 2009

....Still on my 48hr shift.

Today's W.O.D.
500m row
10 Thrusters - #varies
15 Box jumps
20 Sit ups
3 rounds for time

Tomorrow's hours:
9am only

Thurs. Nov. 5th, 2009

Today's W.O.D.
100 Double unders
30 Sit-ups
75 Double unders
30 Sit-ups
50 Double unders
30 Sit-ups
25 Double unders
30 Sit-ups
For time

Today's hours:
6:30am
9am - 10am ******NO CLASS*****
10am - 11am
2pm - 3pm
6pm-7pm

Wed. Nov. 4th, 2009

We're starting to get dialed in.

**

Today's W.O.D.

15 Power clean

30 Dips

400m run

12 Power cleans

25 Dips

400m run

10 Power cleans

20 Dips

400m run

8 Power cleans

15 Dips

400m run

For time

**

Today's hours

6:30am - 11am

2pm - 3pm

6pm - 7pm

otherwise by appt.

Tue. Nov. 3rd, 2009

The CrossFit world is full of amazing stories—here are some of the very best, as written by Daniel Andrews and Mike Warkentin.

CrossFit changes lives—we all know it. In this regular feature, the CrossFit Journal compiles the most extraordinary stories from a community of extraordinary people. In this edition, we feature Daniel Andrews, a Denver police officer with a four-hour marathon time and an 892-lb. CrossFit Total. In August, Andrews used CrossFit training to help lift a pick-up truck off a downed colleague who was pinned beneath after a suspect dragged him down a Colorado road during an arrest.

In Ohio, CrossFitter Katy Vander Roest woke up to find an intruder in her bedroom—but instead of getting scared, she got angry. When the man reached under her blanket and she felt rubber gloves, Vander Roest proceeded to “beat the shit out of him” and send the assailant running out the front door.

Check out the link to the article:

http://library.crossfit.com/premium/pdf/CFJ_Wakentein_Andrews_Testimonials.pdf?e=1257260187&h=46bbc4f57179a41fca7bfa3193bfad66

**

Today's W.O.D

15 Back Squats - 185#/135#

30 Push ups

400m run

12 Back Squats

25 Push ups

400m run

10 Back Squats

20 Push ups

400m run

8 Back Squats

15 Push ups

400m run

For time

**

Today's hours:

6:30am - 11am

2pm - 3pm

6pm - 7pm

Otherwise by appt.

Mon. Nov. 2nd, 2009

The new box after clean up
Lots of room
Derek the painter

....still under construction

**

Thank you to everybody who assisted with yesterday's move. It was awesome to see everybody show up to help. It didn't take long at all at all. We are still in the process of organizing today but will be open tomorrow for the first workout. Feel free to stop by and check it out today as I will be there most of the afternoon and evening. The transition to the new box will not be an overnight process. I appreciate everyone's patience and understanding during this transition. If anybody has any questions, please let me know. Thanks.

**

Tomorrow's hours:

6:30am - 11am

2pm - 3pm

6pm - 7pm

otherwise by appt.

Happy Halloween!! Again, a reminder....we will be moving the mats and the last of the items tomorrow morning at 9am. If anybody is interested in helping, we will be meeting at the original location. It shouldn't take long at all. There is a chance will be painting as well. Today is the last official workout in the original Westsound CrossFit box. Hope to see you there. If not, have a great weekend.

Today's W.O.D.
Tabata "Something else"
Pull-ups
Push-ups
Sit-ups
Squats

Tabata intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied with each exercise: Squat, Pull-ups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed, the clock is not stopped but kept running. The score is the total of the scores from the four stations.

Scoring example: A total score is determined by adding up the lowest number of reps in any set of each exercise - 4 pull-ups, 6 push-ups, 13 sit-ups, 18 squats = 41.

Today's hours:
9am only

Friday, October 30th, 2009

Today's W.O.D.
500 meter row
21 box jumps
15 sit ups
5 rounds for time

Todays hours:
6:30AM - 11AM
2PM - 3PM
6PM - 7PM

Remember this guy?!? Yeh, I know. Where's Doug been. Where hasn't he been? Our own Doug Weller will return within a couple of weeks.....he says.

Sunday is moving day. We will begin at 9am and will continue until everything is moved. If anybody is interested in participating it would be awesome. It shouldn't take that long. I will provide food and beverages. Let me know if you plan on being there. More details to follow:

Today's W.O.D.
Shoulder press 5x1
Push press 5x3
Push jerk 6x5

Today's hours:
6:30am - 11am
2pm - 3pm
6pm 7pm
otherwise by appt.

The front of our new building on Bay St.

Lots more room. In this photo were still cleaning.

**

As most of you know, within a week, we are moving down the street to a different facility. The new building will provide us with a lot more room both in square footage and ceiling height. I am very excited with the upgrade. I am greatful to the Hannems for our first facility in that it allowed for Westsound CrossFit to begin. The transition will be a process.....so I ask for patience and understanding as we go through the possible pains that accompany both change and adaptation. We will be adding a few additional trainers over the next 2 months. This will allow us to offer additional classes throughout the week supplementing when I am on shift at the fire station. I welcome any thoughts, ideas, questions or concerns. More to follow.....

**

Today's W.O.D.

50 double unders

400m run

40 double unders

400m run

30 double unders

400m run

20 double unders

400m run

10 double unders

400m run

For time

**

Today's hours:

6:30am - 11am

2pm - 3pm

6pm - 7pm

Otherwise by appt.

Tues. Oct. 27th 2009

Remember the sun?! This was one of our summer views.

**

Today's W.O.D.

10 Burpees

10 Pullups

10 rounds for time

**

Today's hours:

6:30am - 7:30am

9am - 10am

6pm - 7pm

Monday, Oct. 26th, 2009

Dave Hougan showing his battle wounds from a day of deadlifting.

Today's W.O.D

5 Back Squats - 225#

10 Box Jumps -24"

15 Knees to elbow's

AMRAP in 20 mins

**

Today's hours:

6:30am - 11am

2pm - 3pm

otherwise by appt.

Sat. Oct. 24th, 2009

Don Juan flying on the rower.

Today's W.O.D.

"Linda"

(aka 3 bars of death)
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep rounds for time

Today's hours:

8am only

Derek showing us his new found leaping ability.

W.O.D

"Helen"

400m run

21 DB swings 1.5 pood

12 pull-ups

3 rounds for time

Today hours:
6:30am - 11am
2pm - 3pm
6pm - 7pm