Brad Johnson and Stewart Venable of Leavenworth, Kansas, get a write-up on the CrossFit classes they offer in a community center. Leavenworth Times - News

NEW SUB-TEN Club members

Rachel Izzo (Helen at 9:25)
Jackson Wang (Helen at 8:12)
Sean Nordquist (Helen at 8:39)
Jeff Sherwood (Helen at 8:11)
Andy Ulrickson (Helen at 8:10)
Al Huang (Helen at 9:51)
Aaron Patterson (Helen at 8:18)
Bryce Phillips (Helen at 9:08)
Troy Johanson (Helen at 8:12)
Matt Alford (Helen at 8:20)

Sign up now for Fireman Tom Corrigan's Kettlebell Sport training workshop. If you like kettlebells and are curious about ways to use them, this workshop is for you. You don't have to be a gym member to sign up.

Date: Sunday, November 11
Time: 10:00 AM-1:00 PM or 2:00-5:00 PM
Place: Level 4 CrossFit Seattle
Cost: $50

Learn how to lift kettlebells using the classic Russian Kettlebell Sport techniques that allow more work with less strain on your joints and muscles. "Train in ways that are good for your joints, and your muscles will take care of themselves," says Tom, whose training emphasizes the efficiency that makes more high-rep conditioning sets possible (and safe).

The class will cover the kettlebell swing, the clean, the Kettlebell Sport pressing groove, push-press, jerk, snatch, and the clean and jerk with one and two kettlebells, and will include material that's not mainstream kettlebell DVDs. Handouts will provide information on training protocols for increasing your numbers safely and steadily, with detailed progressions and sample workouts.

Tom has studied under Kettlebell Sport champion Valery Fedorenko and is also an RKC Team Leader with years of experience training groups and individuals to use kettlebells.

Email Tom Corrigan at kbfiremantom@yahoo.com to sign up or ask questions.

The New York Times health blog highlights the physical strength potential of women over 40:

"...Researchers have even measured the muscle strength of men and women in these communities [modern hunter-gatherers in Tanzania, Venezuela and Eastern Paraguay] and weighed the baskets and bundles carted around by them. Often, the scientists find, women in their 60s are as strong as women in their 20s. 'It's the women over 40 who are carrying the heavy loads,' said Dr. Hawkes."

Think about that on your next two-kettlebell farmer walk.

Rachel Izzo has been doing CrossFit with us since she was 14. Now at 17, she is applying to colleges and used her experience with CrossFit for one of her essays on an application. Here is an excerpt from her essay:

Over the past three years, I gained much more than good workouts and a stronger build. For one thing, CrossFit has given me a new sense of self-confidence. People of all ages and sizes flock to this gym; for the first time in my life, I do not have to worry about what I look like, what I wear, how I compare to everyone else. Sure, everyone competes against each other during timed workouts but this is a friendly competition, one where everyone is in it together. No matter how strong or weak a person is, she can do the workout, and accomplish an enormous amount in the process.

To read Rachel's entire essay, click here.

Good luck Rachel!

Labels: CrossFit Seattle Experience

The week before our Grand Opening we ran through the CrossFit Total with some volunteers to get ourselves familiar with the process. Some incredible lifting took place including a 3x bodyweight deadlift by Taha Mohamedali. Check out the video below:





Ila Barlean gets a PR in the deadlift.


Micky Snir gets a PR in all three lifts; Squat, Press and Deadlift!

For everyone's results, look here.