Tom Corrigan wins the National Master's Long Cycle event with 20kg Kettlebells

Tom took first place at the International Kettlebell and Fitness Federation (IFKK) National Championship last month.

He competed in the Master's Long Cycle with 20kg kettlebells. He did 80 reps in 10 minutes! Nice work Tom!

Jess runs another 100+ miles...in the pouring rain and freezing wind!

Jess ran another 100+ miles a few weekends ago from Williams to Ashland, Oregon. Several people from CrossFit Seattle went down with her to keep her motivated on this difficult run.

Here is her write up of the weekend:

The race. Wow. It was hard. And long. And bad weather. But, having everyone there made a HUGE difference. Overall, I had a very fun weekend with everyone. Race day, Steven drove me to the start and saw me off. It wasn't raining at first but started raining within a few hours of the start. Everyone came to see me at mile 31. I was nice and chafed already, so changed my shirt and switched from a camelbak to hand-held bottles. Off I went in the rain and misery and off they went to hang out in the cold and rain. I felt really bad for them the whole time, it must have sucked to sit in the cold and rain all day.

Then I saw them at mile 42 and 45. They lifted my spirits, as I was feeling depressed about the course and weather (the course was mostly dirt roads, which was not advertised - I hate dirt roads). On I went and the course kept seeming longer than they said (5 miles felt like 6, etc) and finally I saw them again at like 11:30 at night at mile 67. Steven and his friend ran with me to mile 83. Then I saw everyone again (at like 3:30am) and Sean took over pacing me. And poor Sean, my asthma was really bad so I was moving SLOW. He stuck it out with me for the last 20+ miles in the pouring rain and freezing wind until we finished at 9:30am. The last climb we did together had a terrible wet and slippery rock scramble at the top. It was a pain in the ass!!!

The course was advertised as being 101.5 miles. The race director even said it was a bit longer than that but didn't say how much. Multiple friends that wore GPS's got 106 miles for the course. It felt that long.

Stats on the race- I came in 5th woman and 34th overall. (Nice work Jess!!) My time was 27:34. There were 131 starters and 72 finishers (55%).

Metro Dash -- CrossFit Seattle team

Several members from CrossFit Seattle got together to participate in the Metro Dash last weekend. They did awesome and had a lot of fun! BJ did a write up about the workout:

The workout was a lot of fun. We started off at the school (Bailey Gatzert Elementary on Yesler) with the "gauntlet," which began with a 30 second power rope blast. From there we had to run over and do 12 TRX (rings) pulls, 12 tire flips (150lb tractor tires), 50yd sled drag (50lb sled), 12 ball slams, 12 KB swings, 12 box jumps and then scale an 8ft wall.

Then the run. The total for the run was about 3.5 miles (maybe a bit less). We had to run to different "stations" where additional workouts were set-up. There were five stations in total, and the first four were Tabata-style workouts. The first station (3rd and Yesler) was Tabata push-ups, the second station (Seneca and 6th) was Tabata star jumps, the third station (Virginia St. and Western) was Tabata burpees, the fourth station (Alaskan Way, between University and Union) was Tabata squats, and the final station (S. Washington and Occidental) was lunges one direction, bear crawls the other. When we returned to the school we had to go through the gauntlet again. Though there were slight adjustments this time - there was no wall and the tire flips were reduced from 12 to 6, but everything else stayed the same.

It took us 1 hour and 15 minutes start to finish. Not a bad time. It was also a lot of fun running through the city and doing different workouts in somewhat populated places (I think the best reactions were during the burpees).

Welcome to the world Uilliam!

Uilliam Patrick Werner was born October 7th to Shane and Chelo. Chelo worked out 14 hours before she went into labor! She said she had hard labor for about 1/2 an hour and then pushed a few times and there he was. Mom and baby are doing great.

Rowing Clinic with Chris: pictures and recap

Chris put on a rowing clinic for us this last Saturday. Chris has an amazing background with rowing, coaching and competing all over the world. She gave us all some great tips for our posture, power and general technique. Thank you Chris!

Fight Gone Bad 5 at Urban CrossFit - CrossFit Seattle ladies clean up!

Urban CrossFit (Craig and Crew) hosted Fight Gone Bad 5 this year on September 25th. CrossFit Seattle put together a men's team and a women's team to compete. They all did awesome and had a great time. AND... the women took first place! Congratulations ladies!

#1 Ladies: Mary, Linda, Shannon, Kathy and Caroline

Roy, Steve, Robert, Al and Chris