Great Success Story

Dan Holmen — Thu, 29 Mar 2012 18:19:24 +0000

Getting in shape surely takes effort, commitment and a bit of your time but if you have a good program and understand that your diet will control your results more than any other factor, you really can see fantastic results fairly quickly. Please take a few minutes to read this article (ht – Dan John) and see which of the 10 points make you squirm a little. Some of them are not very CrossFitty (?!?) but are still good suggestions.

Here is one I liked…

Focus on what you need most. Are you in bad shape? Overweight? Concentrate on DIET, basic strength and endurance before you worry about developing the flactiod, its role in power production and the hundred other things in the muscle magazine you bought. Need to run faster? Find a running program. Need to be stronger? Use a strength program. Need both? Find something that balances them. Need to be a ninja, wrapped in a navy seal, combined with a marathoner, crossed with a powerlifter and topped off with a 45 inch vertical leap?

Took this picture a little while back during the 5:30pm group.

Jason and a Jerk

Dan Holmen — Sun, 26 Feb 2012 17:05:55 +0000

Nice work Jason!

Clarke’s Jump Rope

Dan Holmen — Mon, 23 Jan 2012 17:00:29 +0000

Double under aren’t going away so you may as well get a rope and master them. Having your own jump rope is nice because you can cut it to a length that’s best for you. The gym ropes are what they are and may not be sized best for you.

Clarke brought in his new rope and it was roundly approved by our best rope skippers and a bunch of us who are mere wannabes. If you want to pick one up for yourself you can find it at buyjumpropes.net. They provide a number of different ropes and they are very affordable.

Back to work

Dan Holmen — Sun, 22 Jan 2012 18:15:00 +0000

The snow is almost melted and it’s time to get back to work

Back to work

Dan Holmen — Sun, 22 Jan 2012 18:14:27 +0000

The snow is almost melted and it’s time to get back to work

Snow Schedule

Dan Holmen — Mon, 16 Jan 2012 20:57:13 +0000

They said this was supposed to turn to rain. Grrr!

In light of the continuing snow there will be NO 7:30pm Class Thursday.

4:30/5:30 times are open as usual, drive safely.

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Anybody else tired of this?

Here is your Thursday evening shut-in WOD:

Sit 3 minutes in your primal chair. Then…

3 Rounds of:
25 Thrusters with something laying around your house
10 Burpees with 2 push-ups

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UPDATE: 12:57 – Monday

Monday 7:30pm class is cancelled

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Please check here 1 hour BEFORE leaving for any classes. I will notify you of classes that are cancelled. If your class isn’t mentioned it is considered open.

Check back often for updates and a shut-in WOD

Shut-in WOD #1
5 Rounds for time:
25 Sit-ups
20 Mountain Climbers
15 Jumping Squats
10 Push-ups

Yoga

Dan Holmen — Thu, 12 Jan 2012 22:56:41 +0000

I enjoyed this article about yoga.

Jason not doing Yoga after the WOD

Fran, The Original

Dan Holmen — Tue, 10 Jan 2012 22:27:54 +0000

Over several years of doing Fran, the WOD has changed as pull-up versions have been used. Chin on top of bar was a standard then chin to the height of bar became popular to accommodate the butterfly kip. I have never liked the bastardization of the pull-up standards. I’m not saying you shouldn’t kip or butterfly in Fran, I’m just pointing out that it used to be looked down on not to put your chin over the bar.

Here is a link to the Original Fran posting from CrossFit.com.

Next time we do Fran, that will be the pull-up standard.

You know I was looking for an excuse to tighten up the pull-ups.

Caleb goes overhead

Nourished Kitchen

Dan Holmen — Fri, 06 Jan 2012 21:25:57 +0000

Jeff and Charity Vale of CF Snohomish passed along a great website that is filling my time and adding to my knowledge of traditional cooking.

Nourished Kitchen describes itself as a place to “Learn about traditional foods including soaking and sprouting grains and legumes, the importance of wholesome fats, how to make bone broth and sourcing high-quality ingredients.”

I am nearing the end of my first week of NK’s recommend perpetual bone broth and am loving it! I used the stock to make chicken and vegetable soup and am having a coup mugs of it each day. I know, I am doing another weird thing. My new goal is to get as many of you to try it out.

Take some time to explore Nourished Kitchen, it will be well worth your time.

Updated Schedule Info

Dan Holmen — Mon, 19 Dec 2011 23:24:14 +0000

SCHEDULE CHANGE
Effective Immediately

New 7:30pm Class Schedule: Monday, Tuesday and Thursday

Holiday week schedule, December 24th through January 2nd

•Saturday 12/24 – 8:30am
•Sunday 12/25 – closed
•Monday 12/26 – 8:30am, 4:30pm, 5:30pm, 7:30pm
•Tuesday 12/27 – 6am, 8:30am, 4:30pm, 5:30pm, 7:30pm
•Wednesday 12/28 – 6am, 8:30am, 4:30pm
•Thursday 12/29 – 6am, 8:30am, 4:30pm, 5:30pm, 7:30pm
•Friday 12/30 – 6am, 8:30am, 4:30pm
•Saturday 12/31 – 8:30am
•Sunday 1/1 – closed
•Monday 1/2 – 8:30am, 4:30pm, 5:30pm, 7:30pm