Rainier CrossFit

Have you engaged your posterior chain today?

So why do we row so much?  Besides the obvious - it's COLD and RAINY outside!! - we love the rower because it not only makes us use the muscles in our arms, shoulders and backs, but it engages our POSTERIOR CHAIN!  Thats right, have you engaged your posterior chain today?  We are all about firing our calves, hamstrings, and glutes.  The catch, the drive, the finish and the recovery all require the use of our posterior chain so not only are we strengthening those, we are facilitating communication between our brains and those muscles so that we learn how to engage the glutes and the hamstrings when required during other tasks.  Check out our friends at Concept 2 for all things rowing.  www.concept2.com   

What we did for Thanksgiving

Hope everyone had a wonderful holiday, see you Monday!

Save the Cheerleader

Had to do it, Mel.

AN IMPORTANT SCHEDULING NOTICE:  We will be on our Holiday Schedule Thursday for Thanksgiving, meaning one group workout at 9:30 am and NO EVENING CLASS.  Friday morning will be normal 6-10am hours but we will be CLOSED FRIDAY NIGHT to take the boys to the bridge lighting at the Cannery.

Lost and Found

no, seriously...

I think these may be from the seminar here last month and if they are yours let us know and we'll return them to you!  Also, certificates will be mailed to you shortly!

AN IMPORTANT SCHEDULING NOTICE:  We will be on our Holiday Schedule Thursday for Thanksgiving, meaning one group workout at 9:30 am and NO EVENING CLASS.  Friday morning will be normal 6-10am hours but we will be CLOSED FRIDAY NIGHT to take the boys to the bridge lighting at the Cannery.

Farewell, George!

Time to say Goodbye to George as he finishes his military service and heads for the hallowed halls of academia.  Good luck to you, keep up the hard work, and be sure to check in with us from time to time.  Wear that "I'm not a pussy anymore" shirt proudly and keep working those Olympic lifts.  For a guy who said he hated pull-ups, L-sits, and handstands we think you've gotten pretty good at them all.  Best wishes to you, George, and CONGRATULATIONS!!!

AN IMPORTANT SCHEDULING NOTICE:  We will be on our Holiday Schedule Thursday for Thanksgiving, meaning one group workout at 9:30 am and NO EVENING CLASS.  Friday morning will be normal 6-10am hours but we will be CLOSED FRIDAY NIGHT to take the boys to the bridge lighting at the Cannery.

World Class Fitness in 100 words

"borrowed" directly from Greg Glassman and www.crossfit.com.  It can be found on their Start Here! page.

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.

Boys can clean

just not the windex and vacuum kind...

John and George gave the 10 cleans, 10 HSPU, 7 rounds WOD a try.  The HSPU's became push-presses but they made it through.  Nice work, guys.

Thank You to our Vets...

of course many weren't so thankful to see our 11-11-11 workout again!

Friday night and Saturday morning:

11 Wallball; 11 pull-ups; 11 rounds for time.

Paul may have beat Kurtis by 7 seconds but Kurtis improved his time from a year ago by 40 seconds.  The big winner is Lisa, who bested last years time by over 5:30.  Way to go!

We can't take the credit for this one, its another brainchild of Michael P...

Play!

Its all play to kids...

Sam knows squat!

Why is it that when we are little we have a beautiful squat but we lose it as we get older?  The simple answer is that we quit using it, we sit in chairs and we quit playing on the floor.  We also stop swinging on the monkey bars and we quit doing handstands and flipping upside down.  Suddenly we find ourselves all grown up and we simply can't do what we did when we were young and we played.  We say, "bring back the play."

I'm adding updated pictures of the facilities in the "pictures of our gym" scrapbook on the left side of the site, check it out.

Then go play.

Johns' newest PR...

John squatting 342# on the Ironmind Buffalo Bar.  It was a beautiful squat made to look easy, strong work, John!

So PROUD of you!!!

This was partner bar ball a while back but since I need a new picture of all of our XC stars this will have to do until we all get together again later this week.

Congratulations on a fantastic season, you guys.  You all put in so much hard work its almost unreal.  You guys make high schoolers look good with you dedication, determination, and heart.  If all teenagers were as awesome as you guys we'd really be blessed.

So congrats to our Staters - Katrina 3rd (we were kidding about stopping for bottom-to-bottom tabata squats in the middle girl) Alysha 89th, Mel 121st, and Rory 136th.  Blake 8th and Zak 86th.  You guys beat thousands of other runners, we are so proud of you and all you have accomplished.  We spent Saturday eagerly waiting for the web to post results and we cheered for each of you.  You are a tremendous group and we are so lucky to get to spend some time with you.  This goes for all of our HS athletes, runners, ball players, cheerleaders, you are all terrific young adults.

Stacie, Amy, and Nicole

The women of CrossFit certainly made a good showing.  Stacie, it was sincerely our pleasure spending the weekend with you.  Amy, strong work as always.  Nicole, you are amazing.  My kudos to all of the women of CrossFit, an awesome, inspiring group.

Don't mess with this

This looks like it could be your mean face, Chris.  Who was trying to steal your coffee?

There IS rotation in CrossFit!!

OK. The story goes: at our very first cert I asked Coach Glassman about rotation and lateral movement in CrossFit.  I feel that these two planes of motion are underrepresented in the WOD's and since then Coach has always picked on me as the "rotation and lateral movement" girl.  But I stand by it and thats why you guys get the special treats of twisted wall ball, bar ball, lawnmowers (single arm single leg dumbbell rows) lateral lunges..all kinds of fun.  Last weekend, Coach pointed out CF rotation in action so I snapped the picture....PROOF!!!

101 things to do with a medicine ball

While I'm certain there are plenty of things to do with a medicine ball, Coach chose the clean and jerk.  Paul and Wayne chose close inspection...and eventually quit with the bad jokes and completed 35 reps.  Everyone had a ball...groan....