« May 2009 | Main | July 2009 »
Scott extends through the hips, knees, and ankles in order to generate momentum with his legs and then transfer it through his body and ultimately to the bar.
How awkward were those one handed movements yesterday? Do they qualify as "functional"?
RCF Kids: We will move to our summer schedule of M-W-F mornings from 10-10:45 starting this Wednesday, July 1st.
Team workouts do a few things - mix up the old guard with the new blood, push everyone to work harder so they don't get the feeling of "I'm letting my team down" and they allow more of us to flip the "BAT's".
RCF Kids: We will move to our summer schedule of M-W-F mornings from 10-10:45 starting this Wednesday, July 1st. CrossFit Kids will still be tonight at its usual time, 3:45 to 4:30.
There has been a mix up with Mud Run registrations. Even the computers on Ft Lewis are prone to crashes and they have lost some of the registrations. They have the Fords, the Grubs, Holly, Dakotah, and Joseph registered. If you had registered but you are not on this list you need to call them to re-register and pay. The guys name is Dale and his number is (253)967-2604
Thanks again to Scott for his time and expertise as we became better runners yesterday.
Last week we talked about sources for Paleo recipes. Links to a few are below. If you are using a packaged product (sauce, condiment, concoction, etc)be sure to read labels and know the code words for added sugars and grains.
http://www.thepaleodiet.com/nutritional_tools/recipes.shtml
http://www.performancemenu.com/recipes/index.php
Have a great rest day today, you guys earned it this week~
Congratulations to Randy and Londa who get married today.
A health to you,
A wealth to you,
And the best that life can give to you.
May fortune still be kind to you,
And happiness be true to you,
And life be long and good to you,
Is the toast of all your friends to you.
Suck it up ladies, that IS the womens RX weight - 1 pood or 36#. Our kids are studs.
We made it to Friday. What a wild ride this week has been.
Scott was looking for video's to get us thinking about "why we run". Mostly I know it's because the whiteboard says we have to, but here's a few words from people who choose to run...
We'll address the "how do we run correctly?" on Saturday.
How surprised are you guys that "play day" could make you sore?
A clarification about Saturday - On Ramp will be from 9-10am. The Saturday Suck will follow at 10am like normal. At 11:30 we'll start the running clinic at Sumner Stadium. You are welcome to do either or both the SS and/or the running clinic. Afterward we have a loose plan to play a little Hooverball (volleyball with a med ball) and eat pizza from Farrellis. Beer will be present.
The lost and found pile is growing ever large again. If you visited us last Saturday for the Special Tactic Challenge and you left some clothing, drop us a line and we'll get it back to you. If you've decided to make RCF you're second closet - claim it now before its donated at the end of the month!
Blakes a little blurry - hence my next question:
I want a new camera, one that will take great gym pictures. What do you have that you love?
Another question: does anyone have a pressure washer I can borrow?
Who would like to play 20 questions with me? I can keep going, and going :)
We leave for the Games 2 weeks from today - for our affiliate team, Jason, and Polly, you have one more week (about) of hard training and just a little more of tight eating. Don't blow it now.
A super CrossFitter increases the load they are capable of pressing by about 30% when going from the press to the push press, and again when jumping from the push-press to the push-jerk. That's your Tuesday Fun Fact.
For your consideration- we've had a nomination for Farrellis after Hooverball on Saturday, any objections? Paul and Kurtis didn't think so. Perhaps we'll start Hooverball and send them for Pizza - nothing like sand and a cheat day.
The Running Technique clinic will be Saturday at 11:30. Thats after the Saturday Suck if you want to do both. We'll be at the Sumner Stadium for just over an hour. There is no charge for this opportunity and everyone is welcome - that means you CFFV!! RCFers - feel free to bring friends.
Who knew squats could cure a hangover?
On tap for this week: I'm turning in Mud Run and CF Games T-shirt and Bella orders today so you have a few more minutes to send me an email and get yours. Shirts are $13 and Bella tanks are $19.
Get registered for the Mud Run online and then pay Carrie your $20 entry fee. RCF will be closed on July 4th.
Saturday the 27th (this Saturday) we'll be hosting a running technique clinic with Coach Scott Drennen. It will take place after the Saturday Suck but will include a running workout. We'll follow it with Hooverball - weather dependant. More info coming.
On Ramp: look forward to rope climbs, cleans, and kettlebell work this week!
Thank you to Fort Vancover, Kirkland, Lynnwood, No Limits, Olympia, Tacoma and our military CrossFitters (and some first timers) who came out in hoardes yesterday to support the Special Tactics Challenge and the Special Operations Warrior Foundation. Jason said donations totalled over $800. I think we also spilled about 800 gallons of sweat and blood. Just wanted to tell everyone who came out to participate - you guys all did a fantastic job!! And thank you to our judges, volunteers, and cheering sections - it ran smoothly and was a lot of fun because of you.
Wishing all of the Dad's (especially Sam and Casey's and my own) a very Happy Father's Day.
Carol and Chuck - wallball and marriage. (and Carol was a hottie young bride, you should see the pics, and she hasn't changed much! Chuck, on the other hand...)
Today is the Special Tactic Challenge, first groups will start at 10am but we'll be going for a few hours so come early, come at noon, whatever!!
Pull-ups, squats? Yes, Cindy paid us a visit. Kurtis said your push-ups looked good.
Sara's birthday party is tonight - Viva la 80's.
Saturday is the Special Tactics fundraiser workout. It begins at 10. It is for teams of 4. If you are not on a team yet but still want to participate, don't worry. We'll be building teams on Saturday. An $8 donation (minimum) is required.
Saturday will also be your last chance to order mud run or CF Games shirts. Orders will be submitted Monday. Order sheets are at the gym. Mens are T's, womens are Bella racerback tanks.
I am beginning to plan and amass provisions for the California trip. Feel free to send along any food, drinks, or items you may need and we can pack them in the trailer for the trip down. Also - if there is anything you think we may need, let me know. I've got a pretty long list already.
Ladies??!!!??? Must be summer.
We have a ton of events coming up, see the last few days posts for schedules, info, and links. Join us, the girls are sure to entertain.
Dave is literally our Jack of All Trades. Even plumbing.
I believe there is a little confusion over Saturday. At 10am we start the Special Tactics Challenge. We have a measly 7 people signed up. Calling the peeps!!! This is your Saturday Suck. I'll float you the $8. You will be doing this. There are no other offerings that day. Suck it up and carry the Jerry cans you CHICKENS!!! There - I did it. Called you fowl.
We will be closed on the 4th of July. There will be a mud run for your dirty pleasure. Its a fun event, get dirty, no shame in tagging along or trudging through. All good fun.
Megan drew Grace as the Monday Morning Girl. PR's all around. Nice work.
4th of July Mud Run Registration here!! Register online and pay Carrie your $20 entry fee. She'll take care of getting everyone paid for at Ft Lewis. We will have a limited run of Mud Run shirts available. They are chocolate brown T's and bella tanks, say Rainier CrossFit Mud Run 2009 on the front and have big white splat with "We're running dirty...again" on the back. Pre-order and pre-pay at the gym.
Joseph knocks out Jackie - He just finished the May On Ramp 10 days ago.
Saturday June 20 - The Special Tactics CF Challenge - sign up on the whiteboard. Jason needs to know about how many teams to expect so lets get this done in the next day or two.
June 27th - Running Clinic with Scott, Hooverball, BBQ - we'll worry about sign-ups next week.
July 4th - Ft Lewis Mud Run. Register here under Team Name Rainier CrossFit. The For-days and the Gru-bays are already registered. Carrie will be collecting the $20 entry fee and squaring up a week or so before hand so get registered and pay her. (as of 6/14 the registration link is broken - keep checking!)
July 10-11-12 The CrossFit Games in CA. If you are going, please get me your travel info and transportation needs so I can get us all where we need to go. I'll be arriving first, I think, Wednesday midday.
Chuck enjoys his... oh, I can't even go there.
Thanks for coming last night, everyone. It was fun to get together and watch "Every Second Counts"
Lesson 1: don't copy Dave.
Lesson 2: I'm LOVING the straight armed drives!
Tonight is Every Second Counts. Joe was kind enough to loan us his copy, we'll have a big screen, beer and hot BBQ's at the gym around 6. Come watch with us, hang out, bring something to grill and maybe something to share - its certain to devolve into some Saturday night silliness. Oh, better bring a chair.
Dan thinks sand bag carries are 'stupid'.
Wondering why we love fish oil? Start here.
SIgn ups for The Special Tactic Challenge on Saturday the 20th are on the whiteboard. Sign up as a team if you have 4 who want to compete together or sign up as an individual if you need to put on a team. Entry is an $8 donation per person. (more if you want!) It sounds like we'll be hosting teams from all over - so far I know of CF Lynnwood and CF Kirkland, who else? If you plan on coming, let us know in comments!
Check out how high Courtney gets her elbows!! Holy flexibility Batman. A little flatter wrists and this would be perfect.
Congratulations to our Seniors as they graduate, many this week: Shelby, Rory, Blake, and Izzy.
See yesterdays post for our list of upcoming events!
Sam and Mike pray to the almighty bumper plate.
You guys know "Every Second Counts" right? We'll be watching it at the gym, Saturday evening the 13th at 6pm. BBQ's will be hot, BYOM (bring your own meat) and something to share. We'll have plenty of cold beer, if you want to drink something else, bring that and you may want to bring a chair. Everyone invited!
June 20 - The Special Tactics CF Challenge
June 27th - Running Clinic with Scott, Hooverball, BBQ
July 4th - Ft Lewis Mud Run.
July 10-11-12 The CrossFit Games in CA
whew.
Kurtis just said not to call this a "fail"
Upcoming events:
June 20th: Special Tactics Challenge hosted by Rainier CF. Start time: 10am. Teams of 4, $32 entry per team. Workout is:
Run 400m
400 shoulder to press (65# women, 95# men)
Run 400m
800 squats
Run 400m
8 rope climbs (2 ladder climbs will equal 1 rope climb)
Run 400m
Heres the kicker - each team will have a "jerry can" weighing 35-40 pounds and it CANNOT touch the ground, ever. It must run with you. Teams can be coed or not, scaling will be available, sign ups at the gym or to Jason at jason7982 at gmail dot com. This is a fundraiser first and a workout second - this will be for fun and bragging rights, awards to the top 3 teams.
June 27th: Running clinic with Scott followed by hooverball and meat on a grill. Time TBA but morning - noon ish. Location- Sumner high school track, Daffodil Valley Sports complex.
Carl nails on Overhead squat - beautiful!
Today is the last day to sign up for On Ramps. Evening groups start tonight! Mornings start tomorrow. There are still a couple of spots in each class.
I spoke with Scott our running coach yesterday and he's going to do a Saturday morning clinic with us this month. If you have an opinion about which Saturday, sound off in comments. He'll work with us on running form, drills, program design, hills, and answer our questions.
Check out Lori and Susan who both took over 5 minutes off of their Baseline times! Thats one incredible improvement in a month when todays workout included pull-ups instead of ring rows! You guys have been such a pleasure to spend time with, get to know, and you all move really well. I owe you all a shirt so be sure and order one the next time you're in!
The Seattle Times calls CrossFit an "international fitness phenom". Read it here.
Jason just said "It was way effing worse than it looked." He was talking about yesterdays "Storm the Beach" Saturday Suck. Its posted on our message board.
Sharon will do a rain dance unless we take out her legs...
So Dawn and I were talking about Gluten - what is it in, really? Its probably in your toothpaste.
Code names for Gluten and an "Unsafe Foods List"
An even longer list of all "safe" or gluten free foods
** disclaimer - I just googled these so I cannot vouch for 100% accuracy**
On another note, our 3rd class of On Ramp finishes today with a repeat of their first workout. Our 4th group gets started either Monday night or Tuesday morning. Be sure to welcome their new faces to our gym! I am super excited and the more I do this the more I love introducing people to CrossFit, teaching the movements, and watching the progress. To everyone who starts next week, it's going to be GREAT!!
On Monday we'll start to organize teams for the Special Tactics CF Challenge that will happen here Saturday June 20th. We'll need teams of 4 and we'll get sign ups on the whiteboard!
Dave finds full extension on the way down
I promised a paleo "ice cream recipe" so here it is, from CF NorCal
"Check out this dairy free banana ice cream that I found at bananasncoconut.wordpress.com. You need three, ripened, frozen bananas, 1/2 a can of cold coconut milk and 1/2 of a vanilla bean. Put into a blender, until it has a smooth consistency. Enjoy! "
I haven't tried it (yet) but I'll pick up the ingredients later today. If its tasty, maybe I'll bring some down for the Saturday Suck. Kurtis is away, we can play!!
OK- here you go- post captions to comments
A couple of things: On Ramps start on Monday and Tuesday of next week. On Ramp is our introductory program and your road to CrossFit. We'll be at the CrossFit Games in July so this is the last opportunity to get started until July 20th. For everyone signed up, I'll send the welcome email on Saturday so you'll know what to bring, what to wear, and all the dirty details!
We are hosting the Special Tactics Challenge on Saturday June 20th. Plan to join us, be part of a team workout, I'll get more details out shortly!
vote for the winners in comments!
June On Ramps are posted and filling! If you are thinking about getting started with CrossFit now is your chance. We start June 8th and that's you last opportunity until July 20th. We can always start with one-on-one or small group private training but thats more expensive and not nearly as fun!
Go here to learn more about On Ramp
Go here to sign up!
Have you ever wondered what it’s like to walk in my shoes? I’ve taught and I trained, I’ve led and I’ve followed, I’ve cried and I’ve cheered. I’ve made good and bad decisions. I’ve laid awake in bed planning this days Saturday Suck. I’ve wondered if it’s time to buy new equipment and struggled to find the resources to do just that. But most often, I stand in awe of all of you.
“Lead from the front” they say. It’s more like you guys drag me behind you. You are a force, an energy. A drug with a profound pull. You are kids with kipping pull-ups and grandma’s who clean and jerk. You can’t feel one side of your body. You are awesome.
Sure, it’s one thing to write a workout up on the white board. It’s another to demonstrate and explain proper technique and the rationale behind it. Enforcing it with tact and humor is a completely different beast. But you guys indulge me and let me do it. And through it all, you get fitter, you get stronger, you get leaner, and you get further out in front of me.
Neither Kurtis nor I desire to be the best, fastest, strongest or fittest in the gym. It would reflect poorly on our abilities as CrossFit trainers if we were simply able to perform but not impart the tools upon you to surpass us. In front of every great coach is a stellar athlete.
Each time I unlock the doors and walk into Rainier CrossFit, it strikes me how far we’ve come. CrossFit was an unknown 5 years ago when we threw open our doors. We could barely talk our friends into trying it, selling it to the public was nearly impossible. But slowly you showed up, you trusted us, you loved it, you told your friends, and here we are.
It’s quiet and dark. I flip on the lights. It seems so open when I’m the only one there. I usually leave the music off and listen to the building. Remember the toxic smell of the flooring when it was new. Long for the logo painted on that wall that we had to knock out years ago. Fire up the computer and wonder when we made the switch from a hobby to a business, and wonder again if we actually have.
How quickly this quiet place comes alive. Someone turns the music on, the fans of the rowers start to move some air, bumpers are loaded onto bars, and inevitably dropped on a platform. “Hello’s” are shouted across the space, hugs are given and received, and the daily social catch-up begins.
As I write on the board (or check out what Kurtis has written) I wonder if it’s possible. Can a ladder of one handed dumbbell overhead squats be done in a reasonable amount of time? Should we even do them? What would the benefit be? What have we done this week? What’s on the calendar for next week? Will this increase our work capacity, is it constantly varied, does it move a large load long distances quickly?
It must be human nature to second guess yourself. But how divine it is to get such instant feedback. You groan as I write, you try and barter (you fail), you resign yourself to the suck and then you attack it. Scary attack it. With ferocity and resolve. You yell time. You leave sweat, blood, and skin chunks in my gym. And then you smile.
See you on Monday.
