Wanted to do “Helen” but it was raining so…
200 jump rope jumps 21 kettlebell swings 12 pull-ups 3 rounds Nine people worked out, and the finish times were from 9:11 to about 16 minutes. Earlier we had worked on front squats. The most common mistake today was a slight relaxation at the very bottom when changing direction. It seems natural to relax in a squat… but it’s not good when you’re squatting for exercise or with weight. Nothing goes without saying. It’s so good to see...
Read MoreTeam Survivor Northwest event this weekend
I was given the opportunity to provide some CrossFit classes at the Team Survivor Northwest retreat this weekend at Fort Worden State Park (Port Townsend). I’ve trained a few dozen members of TSNW at CrossFit Seattle as part of my job there, from late 2006 until last November. In fact those were the first classes that were given to me to run after I earned my CrossFit Trainer certification. This weekend’s classes will include lots of basic moves, such as the hip hinge and neutral...
Read MoreMorning classes added!
Starting Monday January 25, we have morning classes: Monday through Thursday, 6:30 AM and 8:30 AM Friday, 6:30 AM Tom teaches the 6:30 AM classes on Wednesday and Friday, and Stephanie has the rest. Come on in, early birds. We know how serious about your workouts you are when you’re up that early. Tom and Stephanie are ready to dish out the CrossFit for you.
Read MorePull-up bars
We’re using a series of exercises, rather than rubberbands, to progress toward unassisted pull-ups and kipping pull-ups. Bar hangs, shoulder activation with straight arms, kip swings and brachiating (both of those small and conservative for beginners), jumping pull-ups, and negatives can all help build shoulder, grip, and lat strength. The pull-up bar brackets came from Rogue Fitness. The bars are one-inch black iron pipe. Our perfectionist carpenter (thank goodness for him) made the...
Read MoreYour new CrossFit gym is ready
All the equipment is in, and the place looks great. The first CrossFit class is tomorrow at noon. People we owe a dinner to so far for their logistical help: Maya, Jules, Beth, Bill. Thank...
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