10K urban run

The costs associated with regular extended aerobic training are decreased speed, power, and strength, not to mention health and fitness. Reserve your longer, lower-intensity "cardio" training for recovery from intense work cycles, when you can no longer deliver on the high outputs that CrossFit demands.

You CrossFitters do primarily short-duration, high-intensity training in the anaerobic pathway, yet you can still perform in the aerobic realm. How many of the endurance-sport crowd can do what you do here every day? How many have the capacity to execute randomized, multi-joint, high-output movements with precision and power?

"Farther, longer is not fitter, is not healthier." - Greg Glassman

Barbell Press

Every once in a while, it's not the prettiest lift that makes us smile the most. Way to get through that tough press, Beth!

"You must find a way to get from start to finish, as best you can, solo. No one can give you a cup of fortitude, a neatly packaged perseverance bar. It must come from within."

-Jim Decker, "Forging Mental Fitness"

CrossFit Total, September 2007

The CrossFit Total is the sum of the best of three attempts at the back squat, the press, and the deadlift, the "three most effective lifts in existence for developing and testing functional strength."

We had sixteen CrossFitters of various experience levels come out and set their own benchmarks this past weekend, with scores ranging from 359 to 562 for the women (beautiful lifts and an impressive top score by Heather) and from 551 to 1016 (a new PR and a big 418-pound squat for Sean). Thanks to all who showed up on a Saturday afternoon to lift or just to support the lifters.

Our next weekend community event--open to all who register--will be the big Fight Gone Bad fundraiser on September 29. Sign up now!

It's guys like you, Micky!

Strong work, Micky.

"Fran"
21 - 15 - 9 reps
95-pound thrusters & pull-ups
2:49

Work in progress

During

"It is not the end result that defines our being or our level of fitness; it is the daily work and effort we put into each training session. It is the path itself, not the destination, that defines our journey." --Prof. Frank Wyatt, from a work in progress

After

C'mon, squat!

Words of wisdom from the incomparable Mark Rippetoe:

Matt: You mentioned that your beginners squat every single workout. What is it about squatting that works so well at making kids so strong and big?

Rip: It’s because they’re so goddamn hard. They load the whole system, not just a piece of it. They essentially work all muscle groups underneath the load--which is all of them except the neck, and that is used isometrically. Its range of motion--when done correctly--is greater than a deadlift or power clean. Done with sufficient intensity and volume, it produces enough stress to evoke a hormonal response, something no isolation exercise--or circuit of isolation exercises--can do. Squats, better than any other single exercise, load the whole body in a way that causes the body to respond as a whole. [From an interview by Matt Reynolds.)

Couldn'ta said it better ourselves.

CrossFit Girevik

His first time doing kettlebell snatches, Tom rocks the technique -- and goes the entire ten minutes!

Odd object lifting

"Unlike barbells, which are made to be lifted, stones naturally defy man's best efforts to be lifted. They are not only heavy, but when they are also slick, round, and big, they force your body into the worst possible mechanics for lifting." - Steve Jeck

And a reminder that this Saturday, July 21, is Mt Rainier's Strongest Man and Woman II. Event details are posted on the gym whiteboard. We are all looking forward to fun times, and great people! The festivities will continue that evening at a BBQ at the home (in Buckley, about 15 mins from the strongman site) of the sweaty guy in the pics, immediately following the novice event. Address and directions available in the gym (or e-mail us).