level 4 header


Mobility & Flexibility Clinic review and pictures

Wednesday, May 26, 2010

Last Saturday we offered our first Mobility & Flexibility clinic. Here are some take aways from the clinic:

- Be consistent: 5 minutes of stretching everyday for 7 days is better than 1 full hour once a week

- You ask alot of your body by working it hard at crossfit, sitting all day, going hard in your sport so remember to give back to your body by stretching.

- Find those tender spots and work them.

- Your tissues should slide again each other easily. If they don't you will feel stiff and tight. You are 'gummed' up. Analogy: right after the pasta comes off the stove it slides around easily. After it sits for an hour, it is stiff and stuck together. Don't be like cold pasta!

Spring LEANing Challenge Winners!

Monday, May 24, 2010

Congratulations to Lauren and Zach, the female and male winners of our Spring LEANing 2010 challenge. There was a lot of people that made some great changes; congrats to everyone.



Evan at Regionals: A job well done!

Monday, May 17, 2010

Evan Hales competed last weekend in the Northwest Regional competition for the CrossFit Games. His goal going in was to not have any repetitions disqualified for lack of meeting the standards. During the weekend he demonstrated some of the very best technique of all the athletes. He pushed himself incredibly hard, but had a good strategy and paced himself well. Collapsed in the dirt at the end of the final event, his comment to Dave was "This is the hardest thing I've done in my life".

Below are pictures of Evan from the final workout on Sunday.

Kristine's first Marathon!

Friday, May 14, 2010

A couple weekends ago Kristine ran her first marathon in Vancouver, BC with Jess. Here's the details on her race as recapped by Jess:

Kristine ran the whole thing, no walking! This is especially amazing because her training got stalled because of an inflamed IT band. Her longest road run was only 14 miles and it was back in February! She did do a longer trail run in March but the pounding from the road is much different than trails so it was impressive that she was able to physically run the entire course. Steven Bin came out and met us at mile 18 and ran 7 miles with us to mile 25 which was super cool.

The Finisher! Congratulations Kristine!

Outback Sean

Tuesday, May 4, 2010

Sean's weekend:

I spent saturday afternoon through sunday in the desert-- Umtanum falls then overnight in Umtanum canyon. We stayed near an abandoned homestead, apple/walnut orchard. The remaining homestead foundation has "nov. 25 1933" inscribed. The wilderness has reclaimed the old homestead. Everything is in bloom and fragrant. Amazing night -- bighorn sheep in rocks above, high winds (but sheltered from it), moon and stars, beavers scurrying about in overgrown thicket. We left the tent doors open for Max (the dog). He stayed up all night looking, searching, guarding (in his element, no barking, just alert and excited). We hiked a 5,000 foot peak the next day (can't remember the name)-- nine miles through fragrant desert bloom, signs of elk everywhere, up through canyon filled with Ponderosa pine, up to windy view for miles and miles.

Sean of the Wild