Fri. Jan. 1st, 2010

I wish everybody a safe and Happy New Year. What a year it's been.....from the start-up and growth of Westsound CrossFit to the unbelievable achievements each of you have made over the past months - endurance, strength, healthier lifestyle. I'm very happy with the success and I thank you for the friendships you've given me. This year brings many changes with a larger facility, some additional trainers and more classes to offer. 2010 (I can't believe it's already '010) should also mean new goals for every one of you. I challenge each of you to identify 5 weakness' you want to improve/change this year and make the committment to turn them into strengths. Whether it has to do with one of the 10 fitness domains, improving a specific movement or lift or maybe a nutrition issue...anything. When you have done this, let me know what they are - verbal, email, text, whatever. We'll go from there....

I'm on shift today at the fire station. Good luck to everybody that is running down in Gig Harbor. We'll be closed this Sat. and Sun. but ready to start up again on Monday. I'm playing in a fire dept. football game Sat. morning but will be at the box later in the afternoon (and Sun.) doing some much needed construction and finishing work. If you're in the area, stop by. Have a great weekend. Stay safe.

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

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

5pm - 6pm

Thurs. Dec. 31st, 2009

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

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Today's W.O.D.

New Years Eve

"Make up Thurs"

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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.

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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*****