Coach Sarah carefully watching an early class last week Today is Sarah’s birthday so she wanted the workout you guys are doing today! Move fast, keep up the intensity, and you too can become a MUSCLE-CAR! ARTICLES + Foundation Barbell – Powerlifting Cycle #2 – FCF + CrossFit Games Athletes React to Ricky Garard Taking […]
Missed Part 1? What about Part 2? and Part 3? Read about our 2017 Nutrition Challenge and register here. Here are important resources I use myself for controlling my nutrition: Google. Because of course. Uwajimaya. The International District. Seattle area QFCs. Trader Joes. Seattle Farmers Markets. Rain Shadow Meats. These are the groceries we regularly purchase and […]
Missed Part 1 and Part 2? Read about our 2017 Nutrition Challenge and register here. “Eat meat & veggies, seeds & nuts, some fruit, little starch.” will continue to be one of the philosophies we follow in nutrition. There are multiple reasons we focus first on quality. Hormonal Balance First off, we have to think […]
*Updated 10/8 *Updated 10/17 As some of you know we were running a 6am-only Powerlifting session on Mondays, Wednesdays, and Fridays. This was the only one we ran for the entire year but saw some tremendous strength increases. Some squats went up 10kg. Some almost 20kg. On average the strict press went up just shy […]
Chris V demonstrates an awesome air squat A couple of events coming up: 1. Our FALL NUTRITION CHALLENGE! It’s here for accountability and education-sake. No entry fee, just a willingness to improve yourself even further. Starts next Monday. 2. This Saturday at 11am we will be our Nutrition Challenge Launch! (No 11am CrossFit class.) We […]
Missed Part 1? Read about our 2017 Nutrition Challenge and register here. What do we really mean by this? It’s sounds really easy to follow, but is it? In today’s GO! GO! GO! society it’s hard to slow down and pay attention to what we’re really doing. In yesterday’s post I put up a brUTE […]
Fall is here! Chilly mornings. Warm hoodies. Wool socks. Raindrops on… everything. Pretty leaves. Pumpkins. Short days. Bike lights. Coffee, lots of Coffee. While the weather is encouraging you stay inside, we challenge you to do the opposite! It’s a great time to begin moving with us. Bring your workouts indoors, we can help! Try it! […]
Victor, Leah, Teddy, Matija J, and Kathy G just hanging out We’ll be doing a lot of focused hanging work for the month of October. Benefits of hanging work, via Ido Portal: 1. Shoulder/elbow/wrist health and the recovery of the lost ‘overhead reach’ range – promoting optimal range and making use of the upper body […]
Starting next week we will start our Fall Nutrition Challenge where #1 goal is consistency. Can you be accountable to us and track each meal using a good ol’ journal pen + paper, electronic, or otherwise, social media, pictures, etc. Can you have integrity with yourself and treat your body to a new level of respect? […]
KB demonstrates sitting on a box near Vicky B, but this is not a box squat. This first week of October we start off with some heavily-influenced-by-the-course-I-attended-this-weekend strength work, two classic CrossFit benchmarks, two of the Team Series events, a deadlift max, and rowing workout. Also we will be sharing a lot of information about […]
