crossfit seattle

Stay warm with WODs in Seattle! Wed, 12/7

It’s pretty damn cold in Seattle and the sky is such a heavy gray I find myself looking up waiting for something to fall from it. Fortunately it’s not dropping rain!  But there is no better way to stay warm in Seattle than to hop from one box to the next.  I have always wanted to see the very first CrossFit affiliate so today I wandered into CrossFit Seattle and met Dave Werner, his wife Nancy, and an incredible coach, Scott.  After a fun partner WOD Scott gave me an hour of private instruction working on a few of my many weaknesses.  This 10,000′ box in the shipyards of Fremont is awesome! Thanks Level 4!

Then on to Urban CrossFit in downtown Seattle where I met owner Craig, his wife and coach Francis. Now this is a funky cool box! I also met the Primal Pacs man, Matt, and can’t wait to have those goodies shipped to Maui! Thanks Urban!

Meanwhile…. back at our cool and funky box…

Warm Up: Group stretch

Skill: Pose running

Intro to Pose Technique Pt 2 (CFJ Preview) [wmv][mov] » Dec 9 07
Wheel Analogy, CrossFit Running Certification (CFJ Preview) [wmv][mov] » Apr 30 09

Courtesy of CrossFit Journal, where we get all our great stuff.
 

WOD: Coaches choice! Adam, Allen and Ryan won’t disappoint! And please don’t complain about the heat!

Tuesday, March 29th is Murph Day!

“Mental will is a muscle that needs exercise, just like muscles of the body.” — Lynn Jennings, World Champion runner

Today, we’re tackling a really challenging WOD called the “Murph”, which as prescribed is:

  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • 1 mile run

This workout will be scaled, so don’t freak out! Just come on down to the track and give it all you’ve got!

Allen, Glen, Jeff Martone, Kaye, and Ron at the Kettlebell Certification

As you know, Kaye is attending a Kettlebell Certification in Bellingham today.

Here’s  a message and photo Kaye sent during the break: “Jeff Martone lifted this 125 pound woman, Mikaela from Bellingham, in front of my eyes.  IT WAS AMAZING. Jeff was fabulous. The certification was fantastic.  Can’t wait to share this stuff with everyone! Now heading to Seattle to join the guys from King CrossFit for a WOD.”

Coach Kaye Drops in at Northwest CrossFit in Seattle!

The "sandwich board" leading passersby to the Northwest CrossFit box in Seattle, WA

We hope everyone is enjoying their weekend. As you know, Coach Kaye is enroute to Bellingham, Washington where she is with Nathan (from Northwest CrossFit) attending a kettlebell cert at CrossFit X with Jeff Martone. Kaye hilariously posted to our Facebook site that she showed up in shorts and a t-shirt and then remembered: “Oh yeah, I’m in Seattle”. She then quickly changed into leggings!

Speaking of Northwest CrossFit in Seattle, here are a few photos from Kaye’s WOD with their team.

Coach Kaye with coaches Nathan and Jake of Northwest CrossFit in Seattle
Dumbbells are our friends!

She did a workout with them on Friday called “Daniel”.  50 pull ups, 400m run, 21 thrusters, 800m run, 21 thrusters, 400 m run, 50 pull ups.  She says it was an awesome WOD.

According to Kaye: “I’m so jazzed to be here in Seattle, doing the “drive by” where I used to live and reminiscing about the good old days of college! I’ll keep live updates coming.”

Kaye will continue to report from the kettlebell certification and I’m sure we’ll be seeing more photos! So keep looking out for more.

We hope you got your MetCon in yesterday, and today is Sports Sunday (get out there and do a sport you enjoy). Or maybe you were at the Fran WOD at the War Memorial Stadium track this morning?

Either way, let us know how your weekend is going!