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.