August Happenings!

Hope you’re all staying hydrated through this hot Summer!  Here are a few ways to cool off & have fun:

8/9 – POOL PARTY and potluck @ Lakeridge Swim Club, noon.  Thanks to our wonderful Linda Sikora, we have reserved a lawn party area at LSC with room for 30 people for our second attempt at a sunny pool day!  Let’s hope the weather cooperates this time around!  There will be picnic tables, grills and lounge chairs.  Bring something to thrown on the grill and something to pop in the cooler.  This requires an RSVP via sign up sheet at the gym (will be up on Monday).  Please RSVP for yourself as well as anybody you plan to bring.

8/8 – Pipehitters Classic @ Northwest Strength & Performance, 8am – 5pm.  Coach Hannah McHugh and athlete Joe Nalley will be lifting, pulling, throwing, and pushing some heavy stuff around.  Check it out!  https://www.facebook.com/events/1602237670022295/

8/12 – RE is hosting the Columbia City Farmers Market Kids Tent, 3pm – 7pm.  We need a few volunteers to keep the kiddos happy and occupied while their parents shop.  Email andie@crossfitre.com to help out!

8/15 – Alki Classic @ Alki Beach, 9am.  Our 3 time American Record holder Abbey Moon will be competing once again! Come root her on as well as Coach Marek and Coach Emily.  https://www.facebook.com/events/1597836257157115/

Athlete of the Month:

The CrossFit RE coaches voted for Alisa Burpee to be our August Athlete of the month because she is always smiling and always working hard every time we see her!  You’re awesome, Alisa!

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July Happenings!

Happy Hot July!  I hope everyone is enjoying this warm weather!  Don’t forget to stay hydrated!

Events:

7/4 & 7/5 – The gym will be closed for the 4th of July weekend.  Go out and enjoy the sun, see your friends & family and relax!

7/11 – Pool Party and potluck @ Lakeridge Swim Club, noon.  We have a spot reserved at LSC with room for 30 people courtesy of our lovely member Linda Sikora!!  There are picnic tables, grills and lounge chairs to fully enjoy a sunny Saturday at the pool. This requires an RSVP via Facebook invite.  Please DO NOT RSVP until 100% sure you will attend.

7/22 – Ladies Night Happy Hour @ Island Soul, 6pm.  Our Abbey Moon has requested the company of our RE ladies for an afternoon/evening of drinks, snacks and good company.  Abbey is training hard for the Alki Powerlifting competition in August and can kick some butt so you better oblige her request!  :)

8/1 – Start Strong Graduation & Community Day!

July Endurance Challenge:

40 minute max calorie airdyne ride.  Submit your times to the July Happenings Facebook post.

Athletes of the Month:

Rick & Melody Beavers!  The Beavers are fairly new to CrossFit but they showed no hesitation and have jumped in with both feet.  They have made some impressive gains since starting, but what is most noticeable is the fantastic attitude they bring in and breed at the gym.  Thank you Rick & Melody!

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June Happenings!

Happy June!  We’ve got some fun stuff planned for this month!

Events:

6/10 – CrossFit RE @ Columbia City Farmers Market Kids Tent.  We need a few volunteers to help out with the Kids Tent from 3-7 pm.  If interested, please contact Andie at andie@crossfitre.com.  Volunteers can stay for just one hour, or all four!

6/13 – Washington’s Strongest Apple, 10 am @ Des Moines Marina.  Cheer on Emily, Marek and Joe N. as they compete in this strongman competition.

6/15 – TEST WEEK, woo hoo!  We’ll be running through our favorite benchmark WODs and lifts to test/retest our strengths!  Test week is always a ton of fun.  This is a great opportunity to check for improvement, set personal records (PRs), and get fired up to crush some goals.

6/27 – Start Strong Graduation & Community Day, 9 am.  Bring your friends and family for this workout and work out side by side with our Start Strong program members!

6/28 – Seattle Pride, 11 am.  Let’s celebrate our LGBT community and head to the Pride parade!  We’ll meet up at 4th & Union where the parade begins.  See Facebook event for further details.  http://seattlepride.org/

More fun:

Our June endurance challenge will be 1000 Russian KB Swings (53,35) for time.  Post your times in the comments of the Facebook June Happenings post.  Ready, go!

Athlete of the Month:

…is Joe Nalley!  Joe is constantly setting a good example of putting in hard work.  Go cheer him on at Washington’s Strongest Apple strongman comp!

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May Happenings

It is May and that means Murph is just around the corner! Murph is so incredibly inspiring and fun! We all love CrossFit for the community and group energy. Murph takes this to another level. Not sure what I’m talking about? Murph is a Hero WOD named after Lt. Michael P. Murphy. Lt. Murphy was a US Navy Seal who was killed while serving our country in Afghanistan in 2005. It is now commonly performed in boxes across the country on Memorial Day. The WOD is composed of a 1 mile run followed by 100 pullups, 200 push ups and 300 squats done in any order, and finished with another 1 mile run. Please come, work out, cheer each other on, and stick around for the year’s biggest BBQ! There will be a scaled version so anyone can join in — including friends and family. Even if you do not partake in the physical fun, come by and hang out!

Other events:

5/9 – Roach Strength Invitational. Five of the Rugged Elite (from RE & SODO) will be competing in their first Olympic Weightlifting meet. Novice women start at 9 am, novice men start at 11. Roach Strength, Sumner, WA.

5/25 – Murph, 10 am workout, 12 pm BBQ. Friends and family welcome. BYOB and food to share!

5/30 – Start Strong Graduation and Community Day workout, 9 am. These have been so much fun! Help us congratulate the Start Strong program on a month well done and introduce them to our awesome RE community.

Other Happenings:

– Programming by Rudy Nielsen and Outlaw CrossFit! May marks the start of our journey with Outlaw CrossFit programming. Rudy is a bad ass athlete and an amazing coach. He puts out some of the best programming around and has trained many top level athletes. Get ready for gymnastics and barbell-dominant S/T (strength and technique) and overall strength gains! Read a bit about Rudy here.

– Monthly Endurance Challenge. Josh Whelan inspired a movement! Everyone loved the 10k row challenge so much, we decided to do something like this every month. This month the challenge is 1,000 double unders for time. Post your times to Facebook!

Athlete of the Month:

Jenny Whelan, we <3 you!  Thanks for being awesome.

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April Happenings!

The sun is shining, the birds are chirping, the Open is over…it’s Spring! Congratulations to everyone who competed in the Open! It was so fun to see our athletes challenge themselves, grow more confident, and encourage one another during the last 5 weeks. April is a great month to find a new challenge and get some new goals up on the board.

Events:

4/15 – Trivia hosted by our very own snail-monger & coach, Ric Brewer! Union Bar, 7 pm.

4/25 – Spring Cleaning @ RE. As part of the neighborhood Earth Day celebration, Bridge to Beach, we will be cleaning up the gym and spiffing things up around the building. We would love for everyone to lend a hand and stick around for a BBQ/potluck after. Bring a dish to share. The grill will be out. 10 am cleaning party, 1 pm BBQ/potluck.

4/26 – Spartan Sunday Beach Volleyball! Ever wonder why Kendall disappears from the gym during the summer? It’s because he and his wife, Rosie are crazy for beach volleyball and spend all the good days out playing. They have agreed to show us the ropes for Spartan Sunday! Alki Beach, details to follow via Facebook.

In case you missed Darrick’s State of the Union email, here are a few exciting things happening at RE:

– On Ramp is now known as Start Strong. The program is $40 to hold your spot, which can be applied to the first month of membership after completing the program. Start Strong begins the first Tuesday of every month. The class schedule has changed! Please note, Start Strong classes are Tuesday & Thursday 7 am & 7 pm, and Saturday 8 am. All other classes are regular CrossFit classes. We want to give Start Strong members a warm welcome into our RE family so be sure to come to the “Graduation Day” community workout at 9 am on the last Saturday of the program (this month end May 2nd). Bring your friends and family!

– The Rugged Elite Barbell Club is expanding! The REBC is open to members of both RE and SODO but will continue to operate at RE where there are more platforms. The Barbell Club meets Tuesday & Thursday 7:30 pm – 9:30 pm and 10 am – 12 pm Sunday. The REBC is $40 + tax/month for current members or $140 + tax/month for Barbell Club only memberships. The Barbell Club will improve your technique, build your confidence with the Olympic lifts and increase your strength and great for athletes of any level. We are pre-registering members for the REBC and need 12 signed up for the expanded program to launch in May. Email me or grab me at the gym if interested! andie@crossfitre.com.

– We wanted to remind you of our family member flat rate of $100 + tax/month. This flat rate is available to family members of those that have regularly offered (full price) memberships. Let your loved ones in on the fun!

– Lastly, we have a referral program that gets you a free month of CrossFit. Why wouldn’t you use that?! Any time you refer a friend to our gym who signs up for a regularly offered membership, we will tack a free month of unlimited CrossFit to the end of your current membership!

Athlete of the Month:

This month we would like to honor Joe Wong. Joe has been a part of the RE family since July of last year, which seems to me like yesterday. Time flies when your members are having fun :) The reason we picked Joe is made quite obvious by his answers to our questions. If he answered these in person, I would fully expect a mic drop after all this positivity and wisdom!

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March Happenings!

March is here, which means the CrossFit Open has begun!  Everyone did really well on 15.1.  Four more weeks of excitement to go!  Please make your best effort to make it to class on Friday.  We are purposely scheduling in the Open WODs to allow everyone a chance to complete the workout.  If you cannot make it on Fridays or need to re-do a given workout, please contact your coaches and discuss their availability.  Please be respectful of your coaches time.  Primary options are always Fridays when the Open WODs are scheduled, followed by open gym times.

Other events:

3/7 – Dr. Ross is hosting a Nutrition Talk at SODO @11:15.  Free to members, $20 for non-members.

3/18 – WOD + Wine @ RE.  Come to the 7 pm class and stay for a glass of wine – on us!  Its the mid week hump day and a bit of relaxation is always a good thing.

Spartan Sunday – Our March Spartan Sunday needs a lead!  If you are passionate about a sport and want to lead a group for a Sunday morning/afternoon adventure, please email me with your idea!  andie@crossfitre.com

March Member of the Month:

Brian Webber, a.k.a. B. Webb!  We love B. Webb because he is funny, and positive, and strong, and encouraging, and he works hard and…Brian is just an all around good guy!  Give him a high-five next time you see him!

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February Happenings!

Happy February!  Love is in the air…gym love, that is!  Darrick has inspired some gym love with his story of becoming a gym owner and what got him there.  If you haven’t read it yet, check it out here: http://crossfitre.com/2015/02/story-dont-care/.  We have a short month ahead so I’ll cut right to the good stuff:

2/16 – Test week begins!  Post-Hatch cycle and pre-CrossFit Open, this week will be chock full of benchmark WOD’s to tackle and essential lifts to test your personal records (PR).  We do this every few months and it is AWESOME.  Record your times/weights to see your progress and for future reference.

2/21 – USAPL Washington State Powerlifting Championships are at the Royal Esquire Club.  Our very own Abbey Moon, Emily Silgard and Hannah McHugh are competing for general awesomeness and new State & American Records!  http://usaplwa.com/wp-content/uploads/2014/12/2015-02-22_state-meet_entry.pdf

2/22 – Spartan Sunday Paintball is happening!  Meet at RE at 8am to carpool or 9am at the paintball field KC Crusaders.  Challenge your fitness in a whole new way!  This will definitely get your blood pumping.  http://www.kc-crusaders.com/new/

2/26 – CrossFit Open begins!  WODs will be announced Thursday and be programmed the following day all 5 weeks of the Open.  Haven’t done a competition before?  Good, sign up.  Seasoned veteran?  Good, sign up.  CrossFit isn’t “your sport”, it’s just for fitness?  Good, sign up.  Whatever your level of CrossFit experience, it cannot be argued that the CrossFit Open is a great way to test your abilities, motivate you to learn some new movements, and bring the greater international CrossFit community a bit closer to home.  We can always use help judging too so take the judges course (yes, you can still compete and be a judge).  http://games.crossfit.com/article/register-open-now

A few things needing some attention/refreshing:

  • Our gym rules are our backbone.  All of us have not followed the rules at one time or another.  All of us could do better to remind ourselves of the rules and why we have them.
    1. Leave your ego at the door.
    2. Don’t drop naked bars (or bars with plates smaller than 15s) or kettlebells.
    3. Do not put away equipment until everyone has finished the WOD.
    4. Don’t leave until everyone has finished – stay and cheer each other on.  We’re all part of this community.
    5. Always squat below parallel – if you have to ask, the answer is yes, lower.
    6. Keep the gym clean.  Wipe up fluids, spray down equipment, and put things back where you found them.
    7. Don’t stand or walk in someone’s line of sight while they are lifting, especially heavy weights.  It’s a safety concern.
    8. Show up on time and have fun!
    9. Listen to your coaches & respect your body.
    10. ALWAYS remember: Technique, Consistency, Intensity – in that order.
  • You have probably seen the new compost bins.  Just like at your home, we are subject to the Ban Ordinances on recyclables and compostables in garbage bins.  This includes paper towels, which belong in the compost bins.
  • We apologize for any trouble you may have experienced with “an unsigned document” or digital waiver preventing you from signing in.  We will have everyone sign this digital waiver to be a bit more green, and to get rid of that pesky alert.  Keep an eye out for that in the next couple weeks.
  • Please remember which RE Facebook page is for member communication (CrossFit RE gym page) and which is the outward facing, public page (Rugged Elite/CrossFit RE) and post accordingly.

February Member of the Month:

Joan Kleinberg!  Joan has made some major health and strength gains in the past few months and is a total inspiration!  She has been in for evening classes (5 days in a row, recently), she comes in on the weekend to deadlift, she wants to make it to Barbell Club, and on and on.  Now, Joan is obviously dedicated, but she is also completely humble and is easy to smile.  Thanks Joan for doing so much for yourself, and for doing it with us at RE!

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What’s Up 2015?! January Happenings:

Happy New Year!

2014 was great.  Let’s make 2015 even more awesome.  Here are a few ways to start:

1/4 – Rugged Elite Barbell Club begins!  We are excited to announce the start of our Barbell Club which will take place every Sunday at RE from 10 am to noon.  The club is free and open to all current RE and SODO members.  This is a great chance to focus on Olympic Weightlifting technique and accessory work, through Outlaw Barbell programming. http://crossfitre.com/barbellclub/

1/5 – CrossFit RE Mom’s Class begins!  We are now offering a Mom’s Class membership and punch card allowing members to work out while we provide childcare!  This is a one of a kind opportunity for moms and soon to be moms in the Seattle area.  Details can be found here:  http://crossfitre.com/moms/

1/17 – the Whole life Challenge, the game that “changes your whole life” begins again on the 17th!  This is a great way to start the new year.  The game format and having the Rugged Elite team to hold you accountable will allow you to break some old habits, form some healthier ones, and get great results.  Sign up if you have not already!

1/25 – Spartan Sunday Snowshoeing!  It is cold.  Why not warm up with some good ol’ fashioned hoofing it?  We plan to donate to the YMCA’s Youth Outdoor Leadership program in exchange for equipment.  Keep an eye out for more info via Facebook event.  http://ymcaleadership.com/

January Member of the Month:

Brendan Camarda is a CrossFit RE OG!  Brendan trains with us to strengthen and crush cycling challenges such as the RSVP, STP and Ramrod.  He is always consistent and always puts in a great effort.  He also never complains….even on the days when we coaches might be a little too “ra! ra!” for his taste.  :)  Thanks for being awesome, Brendan!

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December Happenings!

It is the last month of the year and we plan to make it a great one! Check out what is happening this month:

12/6 – Three RE athletes are competing in the Christmas Throwdown at South Seattle CrossFit! The comp is from 8 am – 5 pm so stop by any time and cheer them on!

12/12 – Rainbow Bingo at the South Seattle Senior Center, 6:30 pm. If the jello shots aren’t enough to get you there, how about an ugly sweater contest?! This sells out fast so buy your ticket here http://www.sessc.org/.

12/13 – Rugged Elite Holiday Party at CrossFit RE, 7pm! Both SODO CrossFit and CrossFit RE have been invited to celebrate the end to a great year! Dress up, hang out, eat delicious food, drink wine & gluten free beer, and exchange gifts! https://www.facebook.com/events/1511875689096246/

12/28 – Spartan Sunday, Seattle Bouldering Project, time to be determined. It’s time to spartan up again. Test your grip strength, confront your fear of heights, or check your mental fortitude on the walls at Seattle Bouldering Project. Event with details will be posted to Facebook.

Holiday Hours:
12/24 – Regular schedule through noon class
12/25 – Closed. Merry Christmas!
12/26 – all regularly scheduled classes
12/31 – Regular schedule through noon class
1/1 – Closed.  Happy New Year!

December Member of the Month:
Say hello to Stephanie Jensen!  Steph is consistent and has a knack for committing and getting work done – all with a positive attitude.  I don’t think I have ever heard her complain even when plagued by a wrist injury or when her hips kept her from squatting.  We love having Stephanie as part of our community and can’t wait to see what she will do in the coming year!  Congrats, Steph!

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November Happenings!

Hey Everyone!

Can you believe it is November already? I hope you all had a great Halloween and weekend to follow. The fun is only just beginning. We have an awesome month ahead! Before we get into November events and such, I want to congratulate Josh Whelan for a close to perfect attendance record in October thus winning the October Sign-in Challenge! Josh will receive a free month of unlimited CrossFit. Way to go, Josh!

Our November Member of the Month is actually a trio of men. All three are strong, funny and inspirational men that have been with Darrick and CrossFit RE since the garage gym – Damon Smith, Andy Cantor and Josh Parks! We chose these three for a number of reasons. They are modest despite their marked physical and mental strengths. They show respect for their bodies when faced with injury. They challenge themselves to tackle grueling WODs, persevere when it gets tough, and encourage and inspire you to do the same. We can say for sure that Andy, Damon & Josh are a valued and important part of the RE community. Thanks guys!!
November Members of the Month

Events:
11/11 – Hero WOD in remembrance of those who have served our country. All classes open.

11/16 – Our first ever Spartan Sunday, Tiger Mountain at 10am. Details to follow via Facebook. Spartan Sundays are a once a month event designed to push our limits, try new things, and prove our general badassery. We will be taking suggestions and hope to have Spartan Sunday Specialists for each who can lead us in the event.

11/21 – Cornucopia Cup run though and set up, 10am. No noon or evening Classes. We’ll be going over movement standards so judges should pencil this in. Details to be posted in Facebook event.

11/22 – 2nd Annual Cornucopia Cup, 9am. There are still plenty of spots available in the Men’s Beginner division. Don’t be shy, sign up! The after party is at The Oak on Beacon Hill at 5pm. Come hang out, relax, and get your grub on.

11/27 – Thanksgiving Day WOD, 8am. There will only be one WOD this day. Family and friends welcome!

11/28 – Gym closed on Black Friday. Enjoy!

Fun times!

Andie