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.
12/24 – Regular schedule through noon class
12/25 – Closed. Merry Christmas!
12/26 – all regularly scheduled classes
12/31 – AM classes only (5:30, 7:00, 8:00)
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!
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!!
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!
June 28th 12–4p.m. at CrossFit RE
Ages 13 and up
Class is limited to 30 participants
Sign up here
Understanding and embracing innate physiological responses
The three things an attacker wants
The three things an attacker wants to avoid
Legal and moral issues
Fear management skills
Psychology of intimidation
Power of indignation
How to write your personal directive
3 golden rules
Led by Butch Trail
Jujutsu Black Belt
Marine Corps Martial Arts Instructor
Personal Defense Readiness Coach
Rape Aggression Defense Instructor
BSc Social Psychology
MA Security Management
The Injury Prevention and Nutrition Class this weekend, who should come and why is it important?
Were you surprised or disappointed by your bod pod results?
Have you been doing a CrossFit for a few months or more and your not seeing the results (fat loss or PR’s) as quickly as you like?
Are you new to CrossFit and want or need a plan that is tangible, sustainable and will make you stronger, more durable, trackable and start you losing fat and building muscle?
Do you want to start competing in local throw downs…and kill it?
Are you constantly getting little tidbits about nutrition and diet and you are wondering how the hell it all goes together?
Are you tired of little injuries that sideline you for days or weeks at a time?
Are you active outside of the gym and want to know how to hit a peak for your sport specific season?
Are you currently injured and want to know how to start your own “rehab” the right way?
Do you ever not do something because you are scared of injuring yourself?
Well then get signed up for the injury prevention and nutrition class at CrossFit RE with Dr. Mike Ross and Darrick Bourgeois. Click here!!!
There are so many things coming up at CrossFit RE!!
First off we have decided to take part in the Whole Life Challenge! It is a nutrition, fitness, lifestyle challenge that is going to be amazing and I can only assume that everyone who does it will be a different person in 8 weeks. If you missed my blog post on it you can read it here. It looks like a great way to kick start into 2014 and get some goals set. The only thing is is that you have to sign up by the 11th! That is this Saturday!! We will be having a little launch “party” at the gym this Saturday at the 9am class (yes also a test WOD). So if you sign up, try to make it to that as well.
Then stay after for our Seahawks playoff game! We will be watching the Seahawks kill the Saints at 1:30 at the gym, so remember to wear your blue and green. Bring something to drink and side to share if you can.
Also this weekend we will have having our first Open Gym times! They are from 10am-12 noon 7 DAYS A WEEK, and are for members only. At this time we can’t have anyone coming in to “try out crossfit” during the open gym for safety reasons. The open gym is a great time to work on skill work (double unders, handstands, pull ups, etc), strength work (deadlifts, backsquats..etc), or make up your own WOD with equipment we don’t use much (rowers, kegs, weight vest, rope climbs). So take advantage of it!!
Lastly we will be having a mobile Bod Pod truck coming by on the 16th to test body composition (body fat, bone density, water weight). This is a great way to get some very valuable numbers on your body if you are looking to make a change in lean muscle mass or just lose fat. We will send out another email later on how to sign up for times slots and what the cost will be.
Hopefully I will see most of you this weekend either at class, getting measured for WLC or watching the Seahawks game.
10 Thrusters (135,95)
10 Ring Push Ups
Take the Challenge!
“The Whole Life Challenge is different from other challenges; it is not designed for perfection. It is designed to create awareness.” We at CrossFit RE love that word — awareness. Know the ingredients in your meals. Understand how mobility will help your body move better. Watch your body change as you become part of the CrossFit community.
This challenge sets up rules to follow relating to nutrition, exercise, and mobility. “‘Break’ the rules a little and you will see little overall impact. There are actually enough opportunities to earn bonus points in the challenge that breaking the rules a little can literally have no impact whatsoever on a player’s overall ranking on the leaderboard! … Break the rules a lot and there aren’t enough ‘positive’ actions you can take to reverse them.”
Sounds a lot like life, doesn’t it? 2014 sounds like a great year to create new habits. Let’s set some goals and crush the hell out of them.
Front Squats 3×5 @80%
50 Overhead Squats (95,65)
50 Wall Balls
EMOM 50m Shuttle sprint
Cornucopia Cup is tomorrow!! So no classes obviously but come by and cheer on your fellow CrossFitters! We can also use some more judges so if you are available all day, then be at the gym no later than 9am tomorrow to help out. Otherwise all competitors can start checking in at 8:30 and the first WOD will be at 9:30. After the competition we will be having a celebration at the Union Bar in Hillman City at 5 pm, so go home, shower, and come out and drink and be merry.
Here is the day’s schedule:
Check in starts at 8:30
Orientation – 9:10
Standards and Warm up WOD1 – 9:15
Women Beginner WOD 1 – 9:30
Men Beginner WOD1 – 9:45
Women RX WOD 1 – 10:00
Men RX WOD 1 – 10:15
Standards and Warm up WOD2 – 10:30
Women Beginner WOD 2 – 10:45
Men Beginner WOD 2 – 11:05
Women RX WOD 2 – 11:25
Men RX WOD 2 – 11:45
Break or catch up 12 – 12:45
Standards and warmup WOD3 – 1:05
Women Beginner WOD 3 – 1:20
Men Beginner WOD 3 – 1:35
Women RX WOD 3 – 1:50
Men RX WOD 3 – 2:05
Awards – 2:45
Union Bar Celebration – 5
I might play this before the first WOD…
See you all tomorrow!!
Just a quick heads up if you didn’t see the email that got sent out tonight, there will be only one class on Monday September 2nd at 10am! It will be a fun Labor Day WOD, expect it to be long, but fun. Bring friends and family!
Also a reminder that this Friday starts test week and yes, we will be 1RM our back squats, so make sure you are there for that!!!
100 Russian Twists
EMOM 5 Sit Ups
20 Min AMRAP
5 Bent Rows
5 Hang Cleans
5 Push Press
5 Front Squats
5 Squat Thrusts
5 burpee penalty for putting the bar down.
Click here for all the updated info. CFRE members will be getting a discounted price, talk to Darrick about signing up.
- Snatch + Pause Overhead Squat – 70% x 3+1, 75% x 3+1 x 2, 80% x 2+1 x 2
- Power Clean + Power Jerk – 75% x 2(1+1), 80% x 2(1+1) x 4
- Push Press – 80% x 5, 85% x 3 x 2
10 Min AMRAP
15 KB Swings (53,35)
5 Pull Ups or 1 Rope Climb
2 Push Press (135,95) clean from the ground
So I am working on a bunch of specialty classes and I would like to know which ones you guys want first. Keep in mind that CrossFit RE will be hosting these, so all our members will be either getting in for free or at a discount depending on the workshop. So leave a comment telling me which classes are most important to you. Continue reading