Level 4 Crossfit

FGB/BBQ

2008-08-26T21:53:00.000-07:00

Nice output CF Seattle! Thanks to everyone who showed up and made this evening a great time!

Kettlebell technique workshop August 9 in Issaquah

2008-08-04T21:54:00.000-07:00

Fireman Tom Corrigan, an excellent kettlebell trainer and friend of CrossFit Seattle, will teach kettlebell basics on Saturday, August 9, at Gravity Janes gym in Issaquah. Tom is knowledgeable, certified, and long experienced in both RKC and AKC kettlebell techniques.

Tom will give this workshop with expert kettlebell lifter Mikhail (Misha) Marshak, a Master of Sport (equivilent to an All-American) in the competitive sport of kettlebell lifting. Mikhail trained under many Russian champions and a world champion while he lifted competitively for the Aviation Institute of Moscow. You would be hard pressed to find anyone in the U.S. with more kettlebell lifting experience and training knowledge.

Kettlebell technique workshop
Date: Sat. Aug. 9
Time: 9 AM until noon
Place: Gravity Janes, 1290 Mall St., Issaquah, 425-677-8183
Price: $75
More info: PDF; or email Tom Corrigan at kbfiremantom@yahoo.com

Check out Aaron's Big Guns

2008-07-26T23:00:00.000-07:00

Nice going Aaron!

Aaron's big gun's here.

Gymnastics Certification: Good Times!

2008-07-23T21:59:00.000-07:00

Thank you to Jeff Tucker and Jason Malutich from GSX Athletics in Ft. Worth, TX for making the trek to Seattle and breaking down some attainable gymnastic moves for us. We had a great time and learned alot! I've already heard back from people who took the cert about how they are implementing the things they learned in their CrossFit classes. We look forward to possibly having Jeff and Jason back here again next year.

Fun with box jumps

2008-07-11T19:09:00.001-07:00

Consider attending the Gymnastics Cert with Jeff Tucker

2008-07-07T18:06:00.000-07:00

I've been getting inquiries about the Gymnastics Cert with Jeff Tucker and wanted to clarify a few things. This Cert is for anyone. Everything is broken down in such a way that you can attempt and make improvements on all the movements that Jeff will be going over.

One of the reasons we wanted Jeff to come up to Seattle so much is because I saw the way he broke things down and made them accessible for everyone. The techniques that he teaches will help everyone be able to work towards and accomplish the gymnastics components that are used in the WODs. There is NO tumbling in this Cert. This is all about teaching you skills and techniques so that you can be a better CrossFitter. And like I said, Jeff breaks it down so that everyone at every level can accomplish the moves. It's really great stuff and I'm hoping that many of you will consider signing up.

The other thing you should know is that the $400 price is a steal. This is an anomaly. Jeff's Certifications from here forward are $595.00 so please consider taking advantage of this great opportunity!

Please feel free to email me if you have questions: nancy@crossfitseattle.com

For more information on this Certification go here.

2008 Championship revisited - Pictures and Thankyou's

2008-06-27T08:19:00.000-07:00

Finally, 500+ pictures from the Championship can be viewed here.

Without all the volunteers/judges we could have never pulled off this great event. We are grateful to: Kurtis and Laurie Bowler, Jesse Ward, Fran Mason, Tom Whalen, Sean Nordquist, Scott Takenaga, Allison Barns, Hilda Chan, Tom Corrigan, Taha Mohamedali, Andy Ulrickson, Molly Hawkins, Andrew Bueno, Eric Jones and Johnson Jones. A huge THANK YOU!

If you haven't seen Molly Hawkin's awesome video yet of the Championship, check it out: [wmv] [mp4].

2008 Championship Participants

Nicole and Harlan!

Jeff!

Wen!

Grant!

Paula and her son!

Paula's cheerleader!

Craig!

Keith!

BJ!

Thank you Coach Burgener!

2008-06-25T10:50:00.000-07:00

A hearty thank you to Coach Burgener for stopping once again at CrossFit Seattle to give us another day of incredible Olympic Weightlifting coaching. Thank you!

CrossFit Seattle owner Dave Werner in the news

2008-06-18T23:15:00.000-07:00

710 KIRO reporter Erin Covey came by the gym to talk to Dave. She says, "The training is in a warehouse. It barely even looks like a gym." Dave says, "The tool isn't really important, what's important is the movement."

Read the whole story here.

BJ and Keiko

2008-06-16T22:46:00.000-07:00

BJ Bell and his fiance Keiko in Japan last month. We're looking forward to meeting you next month Keiko!!

Gymnastics Certification!! with Jeff Tucker from CrossFit GSX

2008-06-10T22:24:00.000-07:00

Really good news! Jeff Tucker is coming to CrossFit Seattle to give a Gymnastics Certification July 19-20,2008. You will receive a Certificate from CrossFit Headquarters for attending.

To read about the things you will learn, click here.

The seminar will be from 9:00am - 5:00pm on Saturday and Sunday.
The cost is $400.00
Jeff will be bringing 3 of his trainers to help assist and spot.

Click here to sign up.

"I will be hosting the seminar in order to expand the use of gymnastic skills and drills for those wanting to obtain proper form and use of gymnastics in CrossFit training. Proper execution of skills and drills for rings, parralettes, high bar/pull up bars, handstands. Emphasis will be on a multitude of movements, but not limited too, levers, planches, HSPU's, handstands, dislocates, skin the cat, ground work, L-sits, muscle ups and so much more. I want to challenge all comers with gymnastic moves but also show the importance of proper spotting, safety, while teaching the skill cues so trainers or trainees can pass on proper gymnastic movements in their workouts. There will be lecture and practical application of all drills taught with lots of Q & A. Not to mention my Texas sized humor will delight all those within ear shot. ;-)" Jeff Tucker

Olympic weightlifting clinic with Coach Mike Burgener, June 15

2008-05-31T10:00:00.000-07:00

Coach Mike returns for his fourth weightlifting workshop on Sunday, June 15. Spend the day learning the snatch and the clean and jerk with PVC. After attending this workshop you won't be intimidated when those lifts turn up in a CrossFit workout. Who knows--weightlifting might even become your favorite sport. Sign up soon because this is limited to 40 participants.

Mike Burgener is a well known weightlifting coach based in Bonsall, California, where his gym is a regional training center for the USA Weightlifting organization.

Mike's Gym's website says: "I have dedicated my life to Olympic Weightlifting both as an athlete and as a coach. Now at the ripe old age of 61, I train athletes to become better Olympic Weightlifters as well as make football players, volleyball athletes, basketball players and any athlete for that matter more explosive and powerful in their respective sport." He's being modest. His son, weightlifter Casey Burgener, is bound for the Olympics this summer. Don't miss this training opportunity.

4:00 PM CrossFit class, T-W-Th, starting next week

2008-05-28T21:14:00.000-07:00

The 4:00 CrossFit class every Tuesday, Wednesday, and Thursday at 4:00 PM with Fran starts Tuesday, June 3. All gym members are welcome.

Two unassuming, inspiring CrossFitters

2008-05-23T20:18:00.000-07:00

Bill, who has had 18 personal training sessions so far, is a great example of the hardworking, can-do attitude that allows beginners to get fitter with CrossFit rather than being intimidated by it. Bill started coming to CrossFit Seattle twice a week because he wanted to try kettlebells. Naturally I used CrossFit training methods, with kettlebells as the tool.

Bill saw all the other equipment in the gym and was perfectly willing to go full-on CrossFit when I eventually suggested it. For him, this doesn't mean 400 meter runs and handstand push-ups. He is about 60, knows he has some weight to lose and that this is tied to diet, but is as hard a worker as anybody and his improved movement skills show the results of his workouts.

One day this week, Bill did about five 45-second rowing intervals with 30 seconds of rest between them. On a few of the intervals I asked him to go slow and focus only on being patient on the knee bend in the recovery phase. Then he did a lot of sets of 10 box squats, without and with a kettlebell.

We tried using a lower box next, because his box squats are so much more solid than they used to be. The lower box threw everything out of whack at first because although Bill now has the flexibility to get down there safely, it was hard to get up from that low position. With balance assistance, he practiced this lower squat by sitting down on the box and then standing up using his heels and not pushing his knees forward. His technique is decent at the higher box squats, and this paid off on the lower box as well. We did a lot of other exercises (push-ups with the hands elevated; sit-ups) and had him return to the low box squat every so often. Each attempt improved.

Bill has never once said he can't do something I asked him to do. We modify the exercises to make them do-able though difficult, and he just does them. I see his movement improving and his work capacity and perseverance improving as well, and I'm so impressed with his hard work. The finisher to his workout today was 10 sets of 10 light kettlebell swings. This was hard, but he would not have quit had I suggested it. Now he can say he's done 100 kettlebell swings.

If Bill would plug into the Zone diet or some version of it, I think he would see more dramatically visible results, but that's up to him; the exercise is still good and this shows in his skill and stamina. Anyone who thinks maybe they can't do CrossFit could take inspiration from Bill.

Another inspiration is June, who comes to the workout classes at CrossFit Seattle. She had her four introductory personal training sessions with me, and this week (about four weeks later) I ran into her in a workout class of Scott's. June is middle aged and came in to get back in shape after cancer treatment. From the start, her movement skills and ability to make corrections were good on most exercises, but her stamina was pretty much gone. No problem--take breaks when needed. Today, she said to me, "I'm just loving these classes. I feel like I've been working really hard, and it's so much fun."

In Scott's class on Monday, the workout that June did was an abridged version of the recent CrossFit Championship workout. She modified a few of the drills as needed, such as doing squat-thrusts instead of burpees, and using a light barbell for the push-presses. This was smart, and Scott encouraged these modifications. June did the tire drag portion also--twice! (Once was enough for me.) I'm impressed with her and she sets a great example for anyone who's considering starting CrossFitting but is having doubts.

Championship 2008 Results!

2008-05-19T22:33:00.000-07:00

What a blast! Thanks so much to everyone that turned out to make this such a fun event. 50 very hard working people competed and everyone managed to make it through their burpee broad jumps.

Thank you to Foundation CrossFit, Rainier CrossFit, CrossFit Eastside, Local's Gym, CrossFit Portland and The Agoge Gym for helping judge and bringing your athletes.

Click here to see the results.

I'll be loading up all our 700+ pictures from the championship onto our photo site so please check back.

Katrina Drennen -- Female Champion 35 and younger. I think she beat EVERYONE on the run!

Adam Neiffer -- Male Champion 35 and younger.

Sandy Castillo -- Female Champion 36 and older.

Brian Ford -- Male Champion 36 and older.

Keith!

Kallista!

Jefty!

Rachel!

Tom!

CrossFit Seattle Championship is 5 days Away!!

2008-05-13T23:18:00.000-07:00

The trophies are ready and supposedly the weather will be cooperating so come on down to Carkeek park this Sunday, May 18th and get some good CrossFit in. More info here.

Hope to see you this Sunday!

Show me your muscles

2008-04-25T15:12:00.000-07:00

Scott's Thursday night class getting ready to go! Rowing, box jumps, wall ball, and lying on the floor in exhaustion are all in store for them. They look fresh now, though...

Next CrossFit Total on May 3

2008-04-22T19:56:00.000-07:00

The CrossFit Total circuit is stopping at Local's Gym in Lynnwood on Saturday May 3rd. Lifting starts at 1:00pm so get there between 11:00am and 12:00noon to weigh in.

Lift Heavy!

Annual CHAMPIONSHIP is coming!

2008-04-08T10:19:00.000-07:00

Our annual Championship will be on May 18, 2008 starting at 10:00am. We will be holding it at Carkeek Park this year. We will be in the upper meadow area called "Piper's Creek". Get ready for a fun and challenging CF workout! There will be 4 categories: Women 36 and older, Women 35 and younger, Men 36 and older and Men 35 and younger. Ian Brynildsen will be designing our t-shirts again this year -- thanks Ian! To check out past Championship workouts and pictures, go to our Events page and look at the bottom where it says Archives.

Cost is $25.00 Sign up here.

Next year we will be morphing the Championship into the Northwest CrossFit Games with the CrossFit Affiliates in the area running the event.

Below are pictures from last year's Championship.

Women's Barbell Clinic at CrossFit Seattle

2008-03-23T11:02:00.000-07:00

The purpose of this event is to let women learn about barbell exercises from each other: primarily the squat, press, and deadlift. Non-gym members who are inexperienced with barbells are especially welcome.

Women who haven't used barbells: come find out why barbell exercises are so great and why you should use them.
CrossFit women with limited barbell experience: Come and ask questions. Fill in some gaps in your knowledge in a friendly female setting.
Women who use and love barbells: please come help spread the enthusiasm, help beginners, show off your heavy lifts, and trade coaching tips.

Are you using the Paleo and/or Zone eating plans while training? Bring your favorite recipes to trade.

Class size is limited to 12 people. To sign up or ask questions, email fran at crossfitseattle.com
Date: Saturday, April 19, 2:00 to 4:00 PM or so
Price: $30.

After practicing, we will have an improvised CrossFit Total: three attempts at each of the three lifts. You can add weight and find out how much you can lift; or practice your form some more at a light weight; or watch and ask questions. An unofficial CFT is especially good for women who have wanted to participate in a CFT but had not figured out what weights they should attempt.

Additionally if time allows we'll look at the short video clips I'll make of people's lifts; I'll put them on CD for everyone afterward either way.

We're located right down the street from Hale's Ales, so sign up and let's plan to continue the party afterwards for people who are hungry after all that lifting.

Congrats to O-lifting participants!

2008-03-19T10:28:00.000-07:00

Congratulations to Allison and Rachel, coached in the Olympic lifts under Scott Takenaga. They both took medals in the Troy Invitational Weightlifting Meet at Auburn High School last Saturday.

Allison got a PR of 35kg in the Snatch and a PR of 45kg in the Clean and Jerk. Nice going Allison!

Rachel got a PR of 43kg in the Snatch and a PR of 55kg in the Clean and Jerk. Nice going Rachel!

Great coaching Scott!!

CrossFit Seattle at the BIG Climb

2008-03-16T18:22:00.000-07:00

Seven of us joined CrossFit Eastside today for the Big Climb up the Columbia Tower in support of research on leukemia. We climbed from floor 3 to 73 and loved it! Ha! Actually it wasn't too bad. We all made it between 9 minutes and 19.5 minutes. Jeff Sherwood beat everyone with a fabulous time of 9:43! A nice workout for a Sunday morning and for a good cause.

Fran finishing up.

Susan crosses the finish line with her bottle of water that she carried the whole way! Nice going Symerna!

Not only the squat, but also the push-up

2008-03-12T11:36:00.000-07:00

CrossFit puts a lot of emphasis on the importance of the squat. The push-up is another thing that, like the squat, can help keep you out of the nursing home. The NYT article linked below notes that "People who can’t do a push-up may not be able to help themselves up if they do fall.

"Based on national averages, a 40-year-old woman should be able to do 16 push-ups and a man the same age should be able to do 27."

At CrossFit Seattle we love to show men and women who say they can't do any push-ups several ways to start doing them--and they succeed.

Jack LaLanne, reportedly still working out with push-ups, says he does them with hands and feet elevated so he can "go way down, even lower than if I was on the floor,” he said. “That’s really tough.” REALLY TOUGH, but he does them. A lot of exercises are never going to be easy, but that's irrelevant to their value. Do them anyway and you'll be glad you did.

"If the floor-based push-up is too difficult, start by leaning against a countertop at a 45-degree angle and pressing up and down. Eventually move to stairs and then the floor."

"An Enduring Measure of Fitness: The Simple Push-Up" in today's New York Times online blog "Well."

The BIG CLIMB

2008-03-10T21:20:00.001-07:00

CrossFit Seattle is joining CrossFit Eastside's team to do The Big Climb this coming Sunday, March 16th. This involves climbing up the stairs of Columbia Tower for time! If you want to join us, register here and be sure to select CrossFit Eastside as your team. The Big Climb raises money for leukemia research.

New Events posted here.

No Olympic Weightlifting class on March 15

2008-03-03T22:27:00.000-08:00

Scott will be taking a small crew to the Troy Invitational Weightlifting meet at Auburn High School on March 15th so there will be no Olympic Weightlifting class that day at CF Seattle. Feel free to come on down and cheer for our people and learn more about Olympic weightlifting.

Competition starts at 10:00am
Address: 800 4th Street NE
Auburn, WA 98002