Community Archive

“CrossFit is meant for everyone, not everyone is meant for CrossFit.” But these recruits are. They made it through the 4 week fundamentals course and have been cleared for action in our regular group classes where they will continue to advance their development. Great job class 28!

Day 1 vs Day 12 Results:
Sateesh = 7:41 to 5:43
Ali = 8:27 to 6:13
Lenny = 7:21 to 6:13
Arjun = 13:05 to 6:47
Ricardo = 6:23 to 6:16
Anthony = 7:16 to 6:03
Michael = 6:22 to 4:56
Jeff = 9:53 to 7:15
Daniel = 8:47 to 6:05
Young = 7:54 to 5:36
Gil = 11:50 to 7:46
Maria = 11:45 to 8:00
Jacqueline = 8:18 to 6:12

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Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters (100lbs / 45kg)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 45kg)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 45kg)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 45kg)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 45kg)
15 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 15, go on to 18. If you complete 21, go on to 24, etc.

How did your weekend nutrition turn out? Were you on point with your food choices and portions? Did you stay within the guidelines of meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar? Or were you so far out of the guidelines that you just kind of gave up on it? Whatever your goals are for body composition and/or performance, we would like to know how fast you want to achieve these goals and whether you even have a set goal in mind.

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Like looking up directions online, you should know where you are currently at and know where you want to be. From there, we can plan a route that’s best for you to reach your goals within realistic timing. After the plan has been set, we will all have to understand that the choices you make on a day to day (more like meal to meal) basis either keeps you on the route or takes you on a different course.

We’ve seen some remarkable body composition changes and performance increases from our CrossFit 101 athletes and the same theme has been true about all of them, and that is that they all were on board with our nutrition programs. What’s keeping you from being in the best shape of your life? You are all not getting any younger and it only gets harder as time goes by and your metabolism slows. Live in the moment, plan for tomorrow.

Workout A
“Nancy”
5 rounds for time of:
400m run
15 overhead squats, 95lbs

Workout B
“Alpha”
For time:
800m run
21 burpee box jumps
21 toes to bar
800m run
15 burpee box jumps
15 toes to bar
800m run
9 burpee box jumps
9 toes to bar

Results:
080111 Nancy & Alpha

As tradition, tomorrow’s workout is dedicated to all of our athletes whose birthdays are in July. In addition to that, we have a special farewell event tomorrow for Bao Le. Bao was one of the first athletes who started training with me, even before the Cataldi Park days. I remember the day I introduced kipping pull ups to him and it still makes me smile when I think about how he was struggling with the coordination of the kip. It has been a pleasure for me to see him progress not only as an athlete, but as a confident person who cinched the 2011 TracFit Games title. Bao will be leaving for medical school and we would like to send him off properly with a little get together after the 5:30pm class tomorrow. Please join us at that time to say your farewells to one of our own.

July Birthday WOD
7/3 Wallee
7/7 TMai
7/8 Bao
7/12 Kristine R.
7/14 Alex
7/21 Trung

7 rounds for time of:
3 hand stand push ups
7 triple unders (x2 doubles, x4 singles)
8 one-legged squats
12 split jump lunges, 2ct
14 overhead squats, 45lbs
21 sit ups
(+5 burpees OTM – on the minute)

Results:
072911 July Birthday WOD

On Ramp Class 23 is just 4 workouts away from qualifying for entry into our regular group classes. I’ve been approached before about shortening our On Ramp Beginner’s Program, but I have yet to see any increased long term benefit for the On Ramp recruit. It would help us as a business, in the short term, as we would be able to get recruits through our training pipeline quicker and start up new classes quicker.

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But, I think shortening the On Ramp any less than 4 weeks would leave us with a less prepared athlete that would have weaker fundamentals and discipline, and thus, progress at a slower rate in the long term. I could well be wrong, but for the time being, we will focus on continuously improving the skills and indoctrination of the On Rampers so that when they do enter our group classes, they are ready to take on new challenges and be a great addition to our community.

[youtube http://www.youtube.com/watch?v=u6L6bUmdWcc?hl=en&fs=1&w=425&h=349]

Quite frankly, if we have a recruit that doesn’t have the commitment to see 4 weeks of training through, they’re not going to make it in our community. We don’t train for 90 days or 60 days or whatever the current DVD workout fad is. CrossFit is a lifestyle with life long goals and our expectations reflect that. As our classes continue to fill up, we don’t have the luxury of bringing in high volumes of recruits. Like recruiting for any team or organization, we want to ensure that we bring in the right people to keep the momentum and positivity of our community moving forward. If, after all of this you’re still interested in training with us, we’ll be starting up On Ramp Class 24 in about a week.

Mastering the fundamentals is the key to long term success. I’ve tried to find all kinds of short cuts in my life, but they really don’t exist. CrossFit works really quickly, but that doesn’t mean that it’s easy or that it doesn’t take a lot of time, hard work, and dedication to do it effectively and safely. We are the wrong place if you’re looking for a quick start or looking to jump right into “regular” classes.

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Workout
5 rounds for time of:
7 wall ball shots
7 push ups
7 pull ups

Results:
On Ramp Class 23 Day 5

For this workout, we moved towards the second phase of CrossFit Seattle’s athletic skills rubric. It’s very exciting to see our athletes so enthusiastic about achieving their levels. You can see everyone on their phones calculating how much of their body weight they need to lift in order to qualify for one of the levels. These people never cease to inspire me.

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We had our third wave of equipment arrive from Rogue Fitness this Friday. For other people, this is probably insignificant. But for myself, our staff, and our athletes who started with us this time last year when all we had were just cinder blocks and homemade wall balls, it’s another milestone into the development of our company and community.

When we started this company, we knew we had to have three things to be successful. The first was that we had to provide world class coaching. Getting certified is just a pre-req. To be world class, we continuously strive to implement our knowledge and training methods to set our athletes up for the best opportunity for success. The second was that we had to build a strong and positive community. Well, from the bonds that we see between our athletes and all your willingness to help and support one another, I think we have that down. The third was that we had to construct an effective facility. We don’t need fancy things, but we need tools to help us make the training experience as effective and as efficient as possible.

We would like to thank everyone for your continued support and efforts, and we would like to especially thank all of our athletes who directly helped us with equipment through their donations.

Main Group Workout
Athletic Skills Test Phase 2
Hips: Deadlifts
Push: Presses & Handstands
Pull: Cleans
Core: Leg Raises
Work: 800m run
Speed: 500m row

Results:
052711 Skills Test Phase 2(1)
052711 Skills Test Phase 2(2)

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Failure is a part of what we do.  We’re performing and pushing out our failure limits on a daily basis.  Sometimes you don’t have control of your results, you might be off or just had a bad day.  In Coach Glassman’s words, failure just means we’ve taken ego out of the equation.  What is in your control is the effort that you put out.  Regardless of how your performance will turn out, you should be putting out 100% effort and trying your best and having no regrets with that.  The only thing worse than failure is not achieving your potential.

We have some athletes who can’t do more than 15lbs thrusters, which is perfectly fine as long as they’re putting their best effort towards lifting those 15lbs.  What is absolutely not acceptable is if an athlete has the capability to do more, but only puts out a fraction of the effort.  That’s not how we do things here.  We set high standards and have high expectations because that’s the path to a higher quality state of being.  There is no quit.  If you’re putting in anything less than your best effort, then you might as well be quitting.

In the business world there’s a saying that you can either be the cheapest or be the best, and guess what, we are definitely not the cheapest CrossFit around.  So I challenge any athletes that are falling short in their efforts to recommit yourselves.  If you’re having trouble making it to the gym, or if there’s a weaknesses in your skills, mental conditioning, or nutrition, let’s talk and improve those.  If you aren’t willing to give it your all with the time you have in the gym, then quite frankly, you’re wasting our resources, and more importantly you’re wasting yours.  We have no room for negativity in our training, and that includes athletes who may be a negative influence on the rest of the community.  No judgment, just (tough) love.

Workout (Compare to 7/14/10)
4 rounds each for time of:
400m run

Results:
052511 400m Time Trial(1)
052511 400m Time Trial(2)
052511 400m Time Trial(3)

So, as I’m researching all the necessities of opening a training center (licenses, insurance, permits, taxes, fees, etc.) I’ve been browsing through loopnet.com in hopes of finding an affordable space to lease out.

I’ve also been dropping by industrial parks that look interesting and have lease signs out in front (they’re pretty much everywhere these days, which is good for me and the trainees!). The location in the picture is DIRECTLY across from another gym and I kind of like that “Screw you, we do real training” aspect of it. It’s also located between two major highways, has a space with signage visable from the hwy, and is relatively affordable.

I just need a small space right now around 800-1100 sqft just so I have a dedicated space to get the guys moving in. If I can’t get started by spring time, we’ll probably do some training out at the parks.

Wish me luck and let me know if you see any cool spots!

The tribe needs to find a village