tag:blogger.com,1999:blog-43559234872323222112023-11-16T04:47:56.007-08:00Level 4 CrossFiterinhttp://www.blogger.com/profile/16609057887170742915noreply@blogger.comBlogger213125tag:blogger.com,1999:blog-4355923487232322211.post-2161006671155350462011-04-06T22:25:00.000-07:002011-04-06T22:28:05.437-07:00New Pull-up Bars at the NEW space!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoNy5ybmvcHzBRBLX9iKd5VEMxtYCZXp5FyxqhyBzOL5voUDHpp-6y2V7zE7Q6HYD5jXjDCxtasVk-HtOusnVAQUgr-m4XfpIlEmMr8tlWeady3o4zyumD5XWw-GiDJMg043iTkbut9FGW/s1600/stresstest.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoNy5ybmvcHzBRBLX9iKd5VEMxtYCZXp5FyxqhyBzOL5voUDHpp-6y2V7zE7Q6HYD5jXjDCxtasVk-HtOusnVAQUgr-m4XfpIlEmMr8tlWeady3o4zyumD5XWw-GiDJMg043iTkbut9FGW/s400/stresstest.jpg" alt="" id="BLOGGER_PHOTO_ID_5592709064378702930" border="0" /></a><br />The stress test on the new pull-up bars was successful! Opening day in our new home is Saturday April 9th. New address: 4201 9th Ave NW Seattle 98107Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-68480657318633870222011-03-26T14:18:00.000-07:002011-03-26T14:29:02.769-07:00Thank you for the great YOGA classes Jenny!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFqVY7iDPKicgry2TEZTASgMkvJjQYdKSPuy5xcP7kX_mOohSOz7nS416Hp1U32pbVOXPknbfAgisAtUczEnLdj4zvBipslP6eI68vMF7HxL-c2d8B5hWSTMMw5CTRqwGNeivFyXB_b_no/s1600/jenny.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFqVY7iDPKicgry2TEZTASgMkvJjQYdKSPuy5xcP7kX_mOohSOz7nS416Hp1U32pbVOXPknbfAgisAtUczEnLdj4zvBipslP6eI68vMF7HxL-c2d8B5hWSTMMw5CTRqwGNeivFyXB_b_no/s400/jenny.jpg" alt="" id="BLOGGER_PHOTO_ID_5588503609238742146" border="0" /></a><br />Jenny taught a yoga class for us on Sundays for well over a year and we owe her a huge thank you. She is expanding her practice and can be found at these locations. Thank you Jenny!<br /><br />Mondays 6am -7am Power Vinyasa at <a href="http://www.mountainflowyoga.com/">Mountain Flow Yoga</a><br />Tuesdays and Thursdays starting in May 9:30-10:45am Level 1,2 Vinyasa <a href="http://www.yogalife.com/queen-anne-yoga-schedule.html">Yogalife Queen Anne </a><br />Tuesdays and Thursdays 12-1 pm all levels Vinyasa at <a href="http://www.twistyogaedmonds.com/">Twist Vinyasa</a>Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-79710799169297151292011-03-07T21:21:00.000-08:002011-03-07T21:44:29.160-08:00Paleo Eating Lecture this SATURDAY<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiECzFT589h8W_QPjkhF7ldBULvBLJmRqvckriJ7ts53UWIpBfqSMMSZ2z0XDN4vCzj1IG2HmaU1qKVtxHOWBsLDi3rKDnsY66o7OMwtOkBwlC3M6YP8nCUnLy1ykVPrrxlQ9p3eNADJEJM/s1600/meat.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 298px; height: 252px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiECzFT589h8W_QPjkhF7ldBULvBLJmRqvckriJ7ts53UWIpBfqSMMSZ2z0XDN4vCzj1IG2HmaU1qKVtxHOWBsLDi3rKDnsY66o7OMwtOkBwlC3M6YP8nCUnLy1ykVPrrxlQ9p3eNADJEJM/s400/meat.jpg" alt="" id="BLOGGER_PHOTO_ID_5581580522470546322" border="0" /></a><br /><span style="font-weight: bold;"><span style="font-weight: bold;">DATE: </span> </span><span>Saturday March 12</span><span style="font-weight: bold;"><br />TIME:</span> 1:30pm - 3:30pm<br /><span style="font-weight: bold;"><span style="font-weight: bold;">COST:</span> </span><span>Free and ANYone is welcome</span><span style="font-weight: bold;"><br />WHAT: </span> Dave and Jess will be explaining the merits of eating Paleo. There will be a Q&A session at the end of the talk.<br /><span style="font-weight: bold;">ALSO: </span> We will be taking "Before" pictures for the Spring LEANing Challenge. Bring $30.00 cash entry fee if you want to participate.Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-69476749173318151202011-03-06T18:00:00.000-08:002011-03-06T18:03:08.478-08:00Crystal Mountain FunCaroline, John and Joe getting ready for some runs at Crystal<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpzhTPpEnXUrQnOAl11qfJAkoTHrO3lcelPAidI6pRkQvmAVNgY07Sg6fo6gk0IL35BR51DNAqXTH9T_oonrcPMKpGojtTkouBM95F_AKDStSCUbTt23Ztt0ofeflwKcgRY8o5EnfPwv-g/s1600/caroline.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 299px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpzhTPpEnXUrQnOAl11qfJAkoTHrO3lcelPAidI6pRkQvmAVNgY07Sg6fo6gk0IL35BR51DNAqXTH9T_oonrcPMKpGojtTkouBM95F_AKDStSCUbTt23Ztt0ofeflwKcgRY8o5EnfPwv-g/s400/caroline.jpg" alt="" id="BLOGGER_PHOTO_ID_5581152385752167682" border="0" /></a>Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-20898984955630016982011-03-02T14:39:00.000-08:002011-03-07T21:45:47.675-08:009 Week Half Marathon Group Training Program<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii_Gr7L0suvwmTct9wbY_g9aYnMs6Nw2fDWubiPZYvMPo1Bv_OfCKZwA-hEtyzJ0f3N5uXrcw4COPZLxUzcpCY7rTlBR-GaCwf0jXuhat0F0CiH45_HZWKvL9Yh6Mg5Iv-vscyG9cINJzg/s1600/runcalendar.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii_Gr7L0suvwmTct9wbY_g9aYnMs6Nw2fDWubiPZYvMPo1Bv_OfCKZwA-hEtyzJ0f3N5uXrcw4COPZLxUzcpCY7rTlBR-GaCwf0jXuhat0F0CiH45_HZWKvL9Yh6Mg5Iv-vscyG9cINJzg/s400/runcalendar.jpg" alt="" id="BLOGGER_PHOTO_ID_5579620038234007650" border="0" /></a><span style="font-size:130%;"><br />CrossFit Seattle is offering a 9-week group training program for the upcoming Seattle Rock-N-Roll Half Marathon. Our program offers training programs for novice and experienced half marathoners. <a href="http://crossfitseattle.com/jess_mullen.html"> Jess Mullen</a> will be teaching this clinic.<br /><br />The only requirement is an established baseline running endurance of 5 miles and regular running of 2-4 days a week is strongly recommended. Participation includes weekly group long runs, mini-clinics on various running/racing related topics (see schedule below), speed training drills, a comprehensive training schedule and coaching.<br /><br /><span style="font-weight: bold;">Cost:</span><br /><blockquote><span style="font-style: italic;">Non-CrossFit Seattle Member - </span> $360.00<br /><span style="font-style: italic;">CrossFit Seattle Member</span> - this program counts as 16 classes</blockquote><span style="font-weight: bold;">Sign Up:</span> email nancy@crossfitseattle.com</span>Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-25490077970690606762011-02-28T22:29:00.000-08:002011-02-28T22:32:53.813-08:00Jess Mullen: invited to BADWATER!!<div style="text-align: right;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBbVnQ7db156xbmtoz83bFryjuHS_Tq5EBCZRY4E_O8yS7KElWa5LMZn31L7pILhQMtVJAhctvyON4syOa7g1dAUvI6DVcJCePSRpKGDsbZLInebH8Ap_JuYrF_4Dr1MrlZGvFYMuN93J4/s1600/JessRun.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 266px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBbVnQ7db156xbmtoz83bFryjuHS_Tq5EBCZRY4E_O8yS7KElWa5LMZn31L7pILhQMtVJAhctvyON4syOa7g1dAUvI6DVcJCePSRpKGDsbZLInebH8Ap_JuYrF_4Dr1MrlZGvFYMuN93J4/s400/JessRun.jpg" alt="" id="BLOGGER_PHOTO_ID_5578995072930397346" border="0" /></a>photo by Glenn Tachiyama<br /></div><br /><br />Exciting news! Our own Jess Mullen was selected to run in this year's Badwater<br />Ultramarathon. Entry to this race is unlike other running events.<br />Participants must submit a lengthy application noting all prior athletic<br />achievements and a committee selects the top 90 athletes to compete. <br /><br />Recognized globally as "the world's toughest foot race," this legendary<br />event pits up to 90 of the world's toughest athletes-runners, triathletes,<br />adventure racers, and mountaineers-against one another and the elements.<br />Covering 135 miles (217km) non-stop from Death Valley to Mt. Whitney, CA in<br />temperatures up to 130F (55c), and blasting hot winds up to 30 miles an<br />hour, it is the most demanding and extreme running race offered anywhere on<br />the planet.<br /><br />The start line is at Badwater, Death Valley, which marks the lowest<br />elevation in North America at 280' (85m) below sea level. The race finishes<br />at Mt. Whitney Portal at 8360' (2533m). The Badwater course covers three<br />mountain ranges for a total of 13,000' (3962m) of cumulative vertical ascent<br />and 4,700' (1433m) of cumulative descent. Whitney Portal is the trailhead to<br />the Mt. Whitney summit, the highest point in the contiguous United States.<br /><br />More info: <a href="http://www.badwater.com/">http://www.badwater.com/</a><br /><br />Congrats Jess!!Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-29664323094817043502011-02-21T22:11:00.000-08:002011-02-21T22:53:10.761-08:00Spring LEANing Challenge 2011 is coming!Our Spring LEANing Challenge 2011 starts in 3 weeks! Here are the details:<br /><br /><span style="font-weight: bold; color: rgb(102, 0, 204);">PALEO Eating Lecture with Dave and Jess:<br /></span><div style="text-align: center;"><span style="font-weight: bold; color: rgb(102, 0, 204);">Saturday, MARCH 12th from 1:30pm - 3:30pm</span><br /><br /></div>We will be taking your <span style="font-weight: bold;">'Before'</span> pictures at the Paleo Lecture on the 12th as well as collecting your entry fee of $30.00 (cash only).<br /><br />*ANYONE and everyone is welcome to attend the food talk. Cost: Free<br /><br />Also get your <span style="font-weight: bold;">'Before' </span>pictures taken at the following times on Thursday March 10th and Friday March 11th: 7:00am, 8:00am, 9:00am, 10:00am, 12:00noon, 4:00pm, 5:00pm or 6:00pm. If none of these times work for you, please email nancy@crossfitseattle.com to arrange a time to meet at the gym. All 'Before' pictures must be taken by Monday March 14th.<br /><br />Spring LEANing Challenge DATES:<br /><div style="text-align: center; font-weight: bold;"> the morning of MARCH 14th through the evening of MAY 1st.<br /></div><br /><span style="color: rgb(102, 0, 204); font-weight: bold;">CHALLENGE Details:</span><br /><br /><ul><li>Eating: Paleo</li><li>Cost: $30.00 (cash) to be put into a kitty</li><li>The kitty will be divided in 2 for a FEMALE winner and a MALE winner</li><li>3 'Before' pictures taken: front view, side view and back view. Men are in shorts and Women are in shorts and sports bra/bikini top</li><li>Each Monday your food log for the previous week is emailed to our LEANing Yahoo Group</li><li>Anyone can enter the LEANing challenge, but to win you must submit your food logs each week</li><li>3 'After' pictures are taken on May 2nd or 3rd (or prior if those dates don't work)</li><li>CF Seattle trainers pick the top 5 men and top 5 women whose body composition changed the most</li><li>Spring LEANing participants vote on the top 10 to determine the Winners</li><li>The 2 winners win half of the kitty; 2nd place male and female win 1 month of unlimited classes</li><li>The pictures taken are PRIVATE. The pictures of the top 5 men and top 5 women will be viewed on paper at the gym to determine the winners.</li></ul><br /><span style="color: rgb(102, 51, 255); font-weight: bold;">Special Opportunity: </span> Jess Mullen, RD will be giving away 8 thirty minute consultations on the Sunday before the challenge starts to give 8 folks a good head start in changing their eating habits. You must be doing the LEANing Challenge to qualify for the free consultation. To sign-up email nancy@crossfitseattle.comNancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-82974304818168669912011-02-15T22:20:00.000-08:002011-02-15T22:28:17.815-08:00Recent Clinics: Squat & Press - Deadlift & Floor PressIn the past month we have had a couple clinics covering the barbell lifts: squat, press, deadlift and floor press. Lots of good teaching, learning and fun!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHArzghUGfKkFpUg2yYdst06bys5KQ1n751QMHRaMiaR-AaqKiDCsKt8eYxBMp5Pg13aPT7GEM1Ynv-9JnD6MmG8EX3JuF-ATR2c_sbebQm4UkDt9BoeDOT198FVTvB4qSGgKdFYgghhLm/s1600/C1.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHArzghUGfKkFpUg2yYdst06bys5KQ1n751QMHRaMiaR-AaqKiDCsKt8eYxBMp5Pg13aPT7GEM1Ynv-9JnD6MmG8EX3JuF-ATR2c_sbebQm4UkDt9BoeDOT198FVTvB4qSGgKdFYgghhLm/s400/C1.jpg" alt="" id="BLOGGER_PHOTO_ID_5574169800488405922" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJOpE94WiaS8ZCB_hCu76QWlzDNbelpFOgJI-3gO4hqFS6OvKhvYIJWZ4z5iQdhC_heit4UMihZr1ha4S2FggrfzXI-TQ71vXJPiVX6ZPVHoUsGDfxoQ0_yQOcPSjVqRArt6C3HYC9DjUL/s1600/C2.jpg"><img style="display: block; 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margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9_xJFsI8K-980CL2-LGTVMIAbsGqo7RBu_lPVog35MTgjixiCj4l6bpQItvMuHcw_7ayDzPvotgrAZJtKkknnfyM7Rhge1X9FBpjMzUVQY3_hQf8yMO6XjcXmfouMl_4MH-SGWXmq88Uv/s400/C4.jpg" alt="" id="BLOGGER_PHOTO_ID_5574169644852295282" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-d8UNUk1UTfi_RaAn68-IeEcxZNFRaYjZ3MXq0REpetAh3A_2ChVxLHALys4MZNfNvYxf4ZMRgfooUCWSngY_OHAvR_OHR9xFMysEwjHgLQGoLUCKeSVLhAJnRp7OUny6hszO-AS2Vawt/s1600/C5.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-d8UNUk1UTfi_RaAn68-IeEcxZNFRaYjZ3MXq0REpetAh3A_2ChVxLHALys4MZNfNvYxf4ZMRgfooUCWSngY_OHAvR_OHR9xFMysEwjHgLQGoLUCKeSVLhAJnRp7OUny6hszO-AS2Vawt/s400/C5.jpg" alt="" id="BLOGGER_PHOTO_ID_5574169592189385522" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBhTbdZNr_wy8hfNZsMzgd4Id1FzqwLmtujgfRxutfKiJ8W2FSr906LFuDfU82JDqXDVQ4lnqai65It77WzA3USkfQ1sh2kq3wyfgJbzp3U05Y5zLMFs64orpqkYKrqnkmbgs9ZxupxB1A/s1600/C6.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBhTbdZNr_wy8hfNZsMzgd4Id1FzqwLmtujgfRxutfKiJ8W2FSr906LFuDfU82JDqXDVQ4lnqai65It77WzA3USkfQ1sh2kq3wyfgJbzp3U05Y5zLMFs64orpqkYKrqnkmbgs9ZxupxB1A/s400/C6.jpg" alt="" id="BLOGGER_PHOTO_ID_5574169503859934194" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7g6wi8NJOu4VdhIc0gDPbKXYqDemPT9nYjj5Dj19qi_VWNGAFy0OBmCA7EDQZ04bVYaziYCTsljHor7ij5tR0dyTGlk2T1IWlYu1pPcUGKXvv4FF4gaDNtfWYMglH46MwH7I7tlvrEwh_/s1600/C7.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7g6wi8NJOu4VdhIc0gDPbKXYqDemPT9nYjj5Dj19qi_VWNGAFy0OBmCA7EDQZ04bVYaziYCTsljHor7ij5tR0dyTGlk2T1IWlYu1pPcUGKXvv4FF4gaDNtfWYMglH46MwH7I7tlvrEwh_/s400/C7.jpg" alt="" id="BLOGGER_PHOTO_ID_5574169432746836482" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPNXHn05nbd2biT0TwEsSsRbD7ShauUOnm7R8n1PIN0FvsnJ3kH8hq1gjbme4gMEVyD-AIPrVrk0WId9KiiEW-ivynU4EN2NbOvwP2plQcr-jS6lRHjV4hC81e84mfAmHzRvFgfqTR1e1I/s1600/C8.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPNXHn05nbd2biT0TwEsSsRbD7ShauUOnm7R8n1PIN0FvsnJ3kH8hq1gjbme4gMEVyD-AIPrVrk0WId9KiiEW-ivynU4EN2NbOvwP2plQcr-jS6lRHjV4hC81e84mfAmHzRvFgfqTR1e1I/s400/C8.jpg" alt="" id="BLOGGER_PHOTO_ID_5574169377146852866" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieEh_TbbA8Gv4n3v4y4tE_iBEL8YCgLGTEOpK3kuBlb613D91HtMGEwxpvTD58Ir1xUsjhwrk0v_cMuPKqcwDQKiwnMc1oTWzmrNfGScgEoSKKHrK07tbXDqGQ4ExvOzv7ZXqeUhIdpy9E/s1600/C9.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieEh_TbbA8Gv4n3v4y4tE_iBEL8YCgLGTEOpK3kuBlb613D91HtMGEwxpvTD58Ir1xUsjhwrk0v_cMuPKqcwDQKiwnMc1oTWzmrNfGScgEoSKKHrK07tbXDqGQ4ExvOzv7ZXqeUhIdpy9E/s400/C9.jpg" alt="" id="BLOGGER_PHOTO_ID_5574169315972969986" border="0" /></a>Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-81489418748949228102011-01-19T16:04:00.000-08:002011-01-19T16:25:41.535-08:00Kettlebells: a real bang for your buckText by Maureen O'Hagan<br /><br />Tom Corrigan is Mr. Kettlebell.<br /><br />Seriously.<br /><br />He’s taught Kettlebells, competed with Kettlebells (and won) and studied Kettlebells not only in the United States, but at an elite training camp in Russia, under men he calls the “Michael Jordans and Phil Knights” of the sport.<br /><br />He’s brought that expertise to CrossFit Seattle, where he teaches Sunday mornings. He also gives Kettlebell workshops around the region.<br /><br />Have you ever taken Scott’s Saturday barbell class? Tom’s Kettlebell class is the same idea. You’ll definitely sweat, but you’ll also learn technique from a real pro.<br /><br />An Everett firefighter, Corrigan is a big guy. To look at him, you might think heavy-duty barbells. But he says it’s the Kettlebells, which he throws around three to five days a week, anywhere from 20 to 45 minutes.<br /><br />Kettlebell training he said, “gives you a real bang for your buck.” And they translate well into real-life. As a firefighter, you’re wrangling a hose pumping 250 gallons a minute. You’re lifting people who are unconscious. You wind up in awkward positions, holding stuff over your head. You need a strong back, for sure. But you also need grip strength, explosiveness—and really good stabilizer muscles.<br /><br />That’s what Kettlebells do, he said. Swinging a bell generates a lot of force, and the center of gravity is constantly moving. You’ve got to brace yourself against it. He’s taught Kettlebells to area firefighters, and he’s converted a number of them.<br /><br />While we’ve all experienced Kettlebells as part of our regular CrossFit workouts, a class focusing solely on those heavy little suckers gives you something more. First of all, you’ll learn the secrets to wielding them properly. You’ll also see how those secrets can translate into improved performance.<br /><br />“Anybody that thinks they can do the same things with a Kettlebell that they can do with a dumbbell hasn’t trained with me,” he said. “You can flip it, toss it from side-to-side, catch it.” The workouts are scaled to suit.<br /><br />“Women love it because it tones and firms up the legs and hips,” he said, adding that it translates well into other sports, from running to power lifting to everything in between.<br /><br />That’s the plus side. The downside is that you don’t want to do it wrong—which is where Tom’s expertise comes in. He teaches you how to work hard, breathe and stabilize, all at the same time. Being trained under world champions, he’s got the technique dialed in.<br /><br />But he also makes it fun. You can get hooked on those little cannonballs.<br />“People don’t name their dumbbells,” he laughed. “But they name their Kettlebells.<br />“There’s just something about it.”<br /><br /><br />Tom teaches the <span style="font-weight:bold;">Kettlebell Class at 11:30am on Sundays.</span> Tom's schedule as a firefighter allows him to teach 3 Sundays each month. He will be teaching on January 30, February 6, 13, and 20. Andy or Dave cover for Tom when he is out. Once we move to the new space, we will no longer offer the kettlebell class on Sundays so come while you can!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhNzPNl9Xm46ytLFcZUFhXwGK5N6qYMCbKbMWe8IPMClaMjk5u1v0R150mcrSRX3gIkmxwMEHpl3llWkEn-kMjrv7xZYwYIVvpv38_cIQ_aJ1Xu5eD2myLcPrWiftjhRO8PBTsSubj6My0/s1600/Tom1.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 287px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhNzPNl9Xm46ytLFcZUFhXwGK5N6qYMCbKbMWe8IPMClaMjk5u1v0R150mcrSRX3gIkmxwMEHpl3llWkEn-kMjrv7xZYwYIVvpv38_cIQ_aJ1Xu5eD2myLcPrWiftjhRO8PBTsSubj6My0/s400/Tom1.jpg" alt="" id="BLOGGER_PHOTO_ID_5564052958043168706" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTkqBhYKJYg4KsZn1vc0dzk3PSbUtE1ddaCigfeWXbSpVT-hY1lv5cmeSaXYEJ5VtIAX-OQviwJritCnn89zNOFGDNMLpqWoHwlqdUWlLZcXMh08nmT6_C36G6sdhkXh3fkORN5XEo7yT5/s1600/Tom2.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTkqBhYKJYg4KsZn1vc0dzk3PSbUtE1ddaCigfeWXbSpVT-hY1lv5cmeSaXYEJ5VtIAX-OQviwJritCnn89zNOFGDNMLpqWoHwlqdUWlLZcXMh08nmT6_C36G6sdhkXh3fkORN5XEo7yT5/s400/Tom2.jpg" alt="" id="BLOGGER_PHOTO_ID_5564052887699561314" border="0" /></a>Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-91345465424394561632011-01-15T00:27:00.001-08:002011-01-15T00:28:09.687-08:00HAPPY 50th BIRTHDAY DAVE!!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrh5BHhWTA7SAeqkCuF6Rn_21LY1YTO_LnZBPAau7OkD33GgOC7KeuM38UBR9OWDJmZf9lzhuFLJe2LOyEbj3sTxdKZPGvx1Whxj9Z90fSJn1Cfm5N3EmyZDXIOQ2rUa90pSphKNFbENOe/s1600/D50th2.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrh5BHhWTA7SAeqkCuF6Rn_21LY1YTO_LnZBPAau7OkD33GgOC7KeuM38UBR9OWDJmZf9lzhuFLJe2LOyEbj3sTxdKZPGvx1Whxj9Z90fSJn1Cfm5N3EmyZDXIOQ2rUa90pSphKNFbENOe/s400/D50th2.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5562326541522043042" /></a>Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-17098584214967752522011-01-10T11:19:00.000-08:002011-01-10T11:19:51.949-08:00Outdoor gym in Mali (West Africa)Justin came across this outdoor gym in Mali a few weeks ago. He said he had a<br />"What Would Dave Do?" moment and had to go pick up the weight.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM_4hDTYvG4LojvBjPX6UNnsBoD1zjuO0j_EjfczRibSyOKU_c27VUmDTcFd8OB7r4p7jIahj6Zqc4PV5vTlEWCqcw31hrAV90ZmzEVykFUJPorMZGaYmerUE5xODXxky27iv86EYRhZf7/s1600/J2.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM_4hDTYvG4LojvBjPX6UNnsBoD1zjuO0j_EjfczRibSyOKU_c27VUmDTcFd8OB7r4p7jIahj6Zqc4PV5vTlEWCqcw31hrAV90ZmzEVykFUJPorMZGaYmerUE5xODXxky27iv86EYRhZf7/s400/J2.jpg" alt="" id="BLOGGER_PHOTO_ID_5555988469791365362" border="0"></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4XtqtVZCKRsHlIdB_tubkE0WKzRxN3BE0f0RHNCtZBywRYoRzCnnNSVLBaE-hWEfcIX5OjtfufsJGqSQtk4MPuRi7QB7K-EIjiNRPBcHd3-Y0Ex2Vd2Rs9k1MrYcoXCaTjLcE5NvdGJZi/s1600/J1.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4XtqtVZCKRsHlIdB_tubkE0WKzRxN3BE0f0RHNCtZBywRYoRzCnnNSVLBaE-hWEfcIX5OjtfufsJGqSQtk4MPuRi7QB7K-EIjiNRPBcHd3-Y0Ex2Vd2Rs9k1MrYcoXCaTjLcE5NvdGJZi/s400/J1.jpg" alt="" id="BLOGGER_PHOTO_ID_5555988414341550690" border="0"></a>Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-85735197514746629052011-01-04T15:00:00.000-08:002011-01-04T15:07:41.077-08:00Culmination of a year's worth of CrossFitting: learning to sink or swimScroll down to read about Sean's trip.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl41WguxwhxSvhaInVaOpeRxDLQ1SsCI0cEScT8nAw4_NBgwFU9sLMFILc0hd6j0S7QdnX1WST4AWPwO82jdq0qzzt3TZ0mxy-GappcCskR8XnbwXTrG3N_XYgIyO7uENZinVXsPsY2fhQ/s1600/S1.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl41WguxwhxSvhaInVaOpeRxDLQ1SsCI0cEScT8nAw4_NBgwFU9sLMFILc0hd6j0S7QdnX1WST4AWPwO82jdq0qzzt3TZ0mxy-GappcCskR8XnbwXTrG3N_XYgIyO7uENZinVXsPsY2fhQ/s400/S1.jpg" alt="" id="BLOGGER_PHOTO_ID_5555986093910800770" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjisjvjFmf3OHD_J8z_WU_4axVik5FoWKTsMj9Cq7Q8jTSxzPyjIl2mEPDw-GZSD0qV4i_ZArKunBVmLzaUQIBHNlVAA0F5u8gIWXA9RKLDDvwudW4-2zycaBU8WJLA6W-XSoaLCuEm0dsh/s1600/S2.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjisjvjFmf3OHD_J8z_WU_4axVik5FoWKTsMj9Cq7Q8jTSxzPyjIl2mEPDw-GZSD0qV4i_ZArKunBVmLzaUQIBHNlVAA0F5u8gIWXA9RKLDDvwudW4-2zycaBU8WJLA6W-XSoaLCuEm0dsh/s400/S2.jpg" alt="" id="BLOGGER_PHOTO_ID_5555986042368827618" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJxmLU8alb6arUaomq5xnQaK9jf2rNELQ7gMiN9eXAbJQjUoU2q0Cc63T5ePJTnONgG5Lk4fDXiMza-1-Eoeg_0__o09nNuso2M3R_c11ZxFefndZaguT6xsca1BQ4iAQnTIXpK_GYTiEm/s1600/S3.jpg"><img style="display: block; 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margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZJ0sPCx_tJMSUeChkyfIIWDDuGA6ZNrBlkAstjZ4hhrwUXRHMRuy976D2_vQkk0kj_WmJFevupZGfJm_VMLvIQ-w05zX7a9mJ1gdnnmi8mlK17pC8QCWmPReFIz9MomPvEbsR6uTiBm9u/s400/S11.jpg" alt="" id="BLOGGER_PHOTO_ID_5555985597095435362" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqM-VecfKzTAsOeF-bBOcl_WvjEPmXY7xFv9DJOVfTSQ_IwiRmlpVh4M6Iis_YGz-60LcsYqNe4I2CmIbvao2wN9y4Tmh470CxSxydPYhiVEaH_LJ4N_tYexKsWC0dsRXu6Z10xy-bVShX/s1600/S12.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqM-VecfKzTAsOeF-bBOcl_WvjEPmXY7xFv9DJOVfTSQ_IwiRmlpVh4M6Iis_YGz-60LcsYqNe4I2CmIbvao2wN9y4Tmh470CxSxydPYhiVEaH_LJ4N_tYexKsWC0dsRXu6Z10xy-bVShX/s400/S12.jpg" alt="" id="BLOGGER_PHOTO_ID_5555985542621125266" border="0" /></a><br />Sean's incredible vacation to Palau:<br /><br />If you asked me to choose my ideal vacation the choice has always been cold climates-- boreal forests, arctic and antarctic snows, mountains of the northern and southern hemispheres. if i am on vacation, then hat and gloves, a weatherproof shell, and a down jacket, are essential. touring skis preferred. I'd stepped outside the mold just once, riding a bicycle across Australia in 2004. acclimating first to the humid heat of northern Australia, and then to the dry heat of the interior, was just plain suffering (but FUN, in a difficult-- fight-gone-bad- type of way: one week prior to landing in darwin, to begin the trek, i was working in Antarctica, fully acclimated to 40, 60 below temps).<br /><br />2010-- been a few years since i had a real vacation, time to do some traveling. Dave mentioned the magnificent diving of world war ll wrecks and reefs of Palau, as well as Palau's gaint clams (they're GIANT, living up to 150 years). this got me thinking. a new dimension to my travel plans-- humid, tropical heat, ever present water (instead of snow or desert), sandy island beaches. of course there had to be suffering-- in swimming parlance I'm a "sinker". the idea of embracing water sports has always enticed but intimidated… I'm scared of the deep.<br /><br />After many hassles over flight itinerary (dealt with by my logistical magician partner-- she made the impossible possible), we were on our way to Palau, a small island nation in the southern pacific ocean.<br /><br />The trip is one I'll never forget. sea kayaking and snorkeling are now part of the adventure repertoire. we chose to make the trip as cheap but adventurous as possible, finding a local wildlife biologist who outfitted us w two ocean kayaks, drybags, but more specifically, detailed waterproof charts, suggested itinerary, and a drop off point to begin our un-guided journey.<br /><br />For me, day one was spent releasing mind from the fear of deep water, relaxing into a rhythm while harnessed with snorkel and fins. my travel partner was very patient. daytime itinerary always had new island beaches to reach, new reefs to snorkel. hundreds of colorful fish, every size and shape imaginable, giant clams, sharks, sea turtles, manta rays, salt water crocs-- all of it seen while slipping off the seats of our boats and into the warm water, strapping the kayaks to our ankles with leashes, and swimming with the prevailing current.<br /><br />The most difficult part of our trip was not having fishing gear, having to rely on food purchased from the local supermarket. we were carrying 5 days worth of food, paddling and snorkeling for 8+ hours a day, but couldn't bring anything fresh, except for eggs (fresh food spoiled rapidly in the heat and humidity). i did learn how to husk and crack coconuts, which were delightful to drink and eat, but morning and evening meals consisted of some sort of tinned fish or one of at least 12 different varieties of spam (echhh) and eggs (we consumed the eggs within the first three days). fortunately the local market also sold Tabasco sauce.<br /><br />The remote islands were home to a rare species of "tropical smooth tail squirrel" (luckily neither of us were freaked out by rats-- they were quite persistent, along with hundreds of hermit crabs). also strange birds, giant fruit bats.<br /><br />We had to do two rather long open water crossings, the second proving to be quite unnerving as a 3 hour squall moved towards us from the outer reef, raising waves to whitecap and bringing heavy rain. visibility quickly became a problem. the most amazing part of being affected by adverse weather was the water temperature. if you became cold from torrential rain, simply immersing hands or body into the 80+ degree water warmed us right up.<br /><br />Unforgettable moments-- snorkeling a reef known as "big drop off", the bountiful coral bed abruptly dropping 1,000 to 3,000 feet; snorkeling over a giant manta ray in the german channel; snorkeling behind my partner, like the sinker that i am, and being circled for 15 minutes by three very curious 6 foot long white-tip reef sharks.<br /><br />If you ever decide to go--<br /><br />bring tobacco sauce.<br />watch out for the rare smooth tailed squirrel.<br />avoid falling coconuts (but learn to harvest them).<br /><br />For more pictures with captions, go <a href="http://gallery.me.com/seannordquist#100142">here</a>.Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-19463448017698863812011-01-02T14:52:00.000-08:002011-01-02T15:02:34.994-08:002010 Twelve Days of CrossFit!On December 17th we had our 7th Annual 12 Days of CrossFit workout. It gets better every year! Thanks everyone for a great day and fun holiday party. Scroll down for a link to all the pictures.<br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgehm7Oh8YVb0y0WQBc3EdT-tun69h2BsmIwMJYdRFMKX2L-GnDC0VltSPMFNjzhrixM7LJgNxgU8g96yN4qIIFe9yquwHFvnep7uelXpU6pAdt5X_3js41EZ0BBBbfVBiC50dXY0HJV2yK/s1600/D1.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgehm7Oh8YVb0y0WQBc3EdT-tun69h2BsmIwMJYdRFMKX2L-GnDC0VltSPMFNjzhrixM7LJgNxgU8g96yN4qIIFe9yquwHFvnep7uelXpU6pAdt5X_3js41EZ0BBBbfVBiC50dXY0HJV2yK/s400/D1.jpg" alt="" id="BLOGGER_PHOTO_ID_5555970117018242610" border="0" /></a><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZpoztDiA8rv-zhqd8wAzIzfAC9n-26B99jdAorudWCTnrfgdwxrv5tmdt7rmHn8GKh0LVIGz2gxeo72fbCRncF7jaxZEO6LD5TeT6yLEDwjFP_a0ust7pODfxs0oATbahJmo95N2J30Fn/s1600/D2.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZpoztDiA8rv-zhqd8wAzIzfAC9n-26B99jdAorudWCTnrfgdwxrv5tmdt7rmHn8GKh0LVIGz2gxeo72fbCRncF7jaxZEO6LD5TeT6yLEDwjFP_a0ust7pODfxs0oATbahJmo95N2J30Fn/s400/D2.jpg" alt="" id="BLOGGER_PHOTO_ID_5555970061816748370" border="0" /></a>The 6:00am crew!<br /><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJg-Tvy02lSejFuq0rZy4MAAabU7hobBdMA09YSq0XZiZyQjogt72PQA_InaD1Mi-RU71IlAxKk1wUxEsz-r6XZKBgrq6gnLBv9k6VUR79I5DEYykI-QM1SRFeI0r6BYx2apS76YRizuCG/s1600/D3.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 267px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJg-Tvy02lSejFuq0rZy4MAAabU7hobBdMA09YSq0XZiZyQjogt72PQA_InaD1Mi-RU71IlAxKk1wUxEsz-r6XZKBgrq6gnLBv9k6VUR79I5DEYykI-QM1SRFeI0r6BYx2apS76YRizuCG/s400/D3.jpg" alt="" id="BLOGGER_PHOTO_ID_5555970006590455570" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq8z021VamJe0lusdzc6G2V9CHFemIE6wXGUwiLIgHn0oZc1NYCR78BiIAzwYfwio_DUt-ZUCdoYBVtxKq83yqNpUJFDQ4KVfmbu5h_1aJ9NJBsi3wruosoLn9MPsZ5MNPiTFlflmd1rEv/s1600/D4.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq8z021VamJe0lusdzc6G2V9CHFemIE6wXGUwiLIgHn0oZc1NYCR78BiIAzwYfwio_DUt-ZUCdoYBVtxKq83yqNpUJFDQ4KVfmbu5h_1aJ9NJBsi3wruosoLn9MPsZ5MNPiTFlflmd1rEv/s400/D4.jpg" alt="" id="BLOGGER_PHOTO_ID_5555969958336563346" border="0" /></a><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9n3PyVJhuCElb_jQOb7r9KSPX8o9IMOu0tazHoYLqsOs2I5ky-uZsn22vv0_PB8JM4BrQ0JS2M-37inQNiF20IeRFkHLX4jXWq7DaLKccA4QNauoRLw1fzSilhEh5xM4QpGmYri9RPoCb/s1600/D5.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9n3PyVJhuCElb_jQOb7r9KSPX8o9IMOu0tazHoYLqsOs2I5ky-uZsn22vv0_PB8JM4BrQ0JS2M-37inQNiF20IeRFkHLX4jXWq7DaLKccA4QNauoRLw1fzSilhEh5xM4QpGmYri9RPoCb/s400/D5.jpg" alt="" id="BLOGGER_PHOTO_ID_5555969904885433362" border="0" /></a>Suzie's 6th 12 Days of CF workout!<br /><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2iVr54M_kDKMyFbQ_OIzixqGS1iSwXufvwXQdawHar_xOuQQwYpKkpM4OhuZraPFagXVgfozyE-1Z2uHKGpzqYRvKuSXQYjupOpzFlFRGv3yVlkLYipBylRj0yCeeO7rw0DQ4uEmsIu2E/s1600/D6.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2iVr54M_kDKMyFbQ_OIzixqGS1iSwXufvwXQdawHar_xOuQQwYpKkpM4OhuZraPFagXVgfozyE-1Z2uHKGpzqYRvKuSXQYjupOpzFlFRGv3yVlkLYipBylRj0yCeeO7rw0DQ4uEmsIu2E/s400/D6.jpg" alt="" id="BLOGGER_PHOTO_ID_5555969845944419186" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOLqorGaCdg2DJ24yignBC9IPOXXRTCUkfQPyyoecAPMaotDZMsfTSRstiJtZhVAeJfTiF_aNBJrdosN2xz79iAOkph8L90UWraGWtwrdXexd2YkWUjH5LM-iRxzrsnByz4uEEZ0ZiVbtS/s1600/D7.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 267px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOLqorGaCdg2DJ24yignBC9IPOXXRTCUkfQPyyoecAPMaotDZMsfTSRstiJtZhVAeJfTiF_aNBJrdosN2xz79iAOkph8L90UWraGWtwrdXexd2YkWUjH5LM-iRxzrsnByz4uEEZ0ZiVbtS/s400/D7.jpg" alt="" id="BLOGGER_PHOTO_ID_5555969786013843986" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2mu82XYBIjOeQ7gcmmfEpGwXbGfxPkWEN_vp48Om-dyYp4ct6D5ovr9lRZt13cHqiEX8CuF3s1NdONVvNFuq6rA675qsGXun2eIQVAC665H_3r6CR3S3W0DxxfFhV9be4rBAwpIgS_jY9/s1600/D8.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2mu82XYBIjOeQ7gcmmfEpGwXbGfxPkWEN_vp48Om-dyYp4ct6D5ovr9lRZt13cHqiEX8CuF3s1NdONVvNFuq6rA675qsGXun2eIQVAC665H_3r6CR3S3W0DxxfFhV9be4rBAwpIgS_jY9/s400/D8.jpg" alt="" id="BLOGGER_PHOTO_ID_5555969720410032898" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgprJ8k2DjsmEljmjF0_Pg7sZwVMiz7eZ1jTjiy29yLLF0MkaVlR95uMcUw12MvoaRZHyMJLfaiQNd9ncKB6IX0vh0ymyB3_Bc4WTX7oDAgFb-njq8ow5vQ-s5NFU7YbYEMbUGI6TPs_Wbv/s1600/D9.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgprJ8k2DjsmEljmjF0_Pg7sZwVMiz7eZ1jTjiy29yLLF0MkaVlR95uMcUw12MvoaRZHyMJLfaiQNd9ncKB6IX0vh0ymyB3_Bc4WTX7oDAgFb-njq8ow5vQ-s5NFU7YbYEMbUGI6TPs_Wbv/s400/D9.jpg" alt="" id="BLOGGER_PHOTO_ID_5555969647692053490" border="0" /></a><br /><br /><div style="border:1px solid #B9C9EF;width:139px;height:202px"><object type="application/x-shockwave-flash" data="http://images.fotki.com/flash/FlipBook-1.0.swf" width="139" height="202" style="display:block"> <param name="movie" value="http://images.fotki.com/flash/FlipBook-1.0.swf" /> <param name="wmode" value="transparent" /> <param name="quality" value="best" /> <param name="flashvars" value="url=http%3A//feeds.fotki.com/meenen/album_drwrwbkwtksfk.rss%3Fcobr%3D0%26widget%3Dfrsdstbfkstk&linkcolor=%235471B9&bgcolor=%23DFE5F4&rows=4&cols=3&el_size=45" /> </object></div>Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-17872005239519401752010-12-28T21:33:00.000-08:002010-12-28T21:42:14.143-08:00The Best Holiday Gift Ever!Holly and Seth welcomed Elijah "Eli" Walker Davis December 16th at 7:49am at 5lbs 12 ozs and 18 inches long. Here is what Holly had to say about her birth and workout experience while pregnant:<br /><br /><blockquote>Labor and childbirth was intense, but I did it standing up most of the time, and delivered in the squatting position. Little did I know when I started CrossFit at Level 4 in September last year that it would play such a major part in an amazing, natural childbirth experience. I send sincere gratitude to not only all of the coaches (special thanks to Scott!) who were so attentive to me during my workouts and not letting me overdo it, but also to all of my fellow crossfitters who encouraged me along the way. In my opinion it is truly the greatest pregnancy fitness routine.</blockquote>Congratulations to Seth and Holly and Welcome Eli!<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhstaxGd2N1v_yTbjebPY_lYjaSzvDGfoGAHH-Bs9SxII09CCweFlrxRxAQ1R31wwj4rmwGCUlymkQxi0XMlUrJ5_XeZpfAehzaGVWvNmLjf5AatlVjfzdZ0J_v45myX9kCw2cqCNv8B6ar/s1600/holly.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 299px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhstaxGd2N1v_yTbjebPY_lYjaSzvDGfoGAHH-Bs9SxII09CCweFlrxRxAQ1R31wwj4rmwGCUlymkQxi0XMlUrJ5_XeZpfAehzaGVWvNmLjf5AatlVjfzdZ0J_v45myX9kCw2cqCNv8B6ar/s400/holly.jpg" alt="" id="BLOGGER_PHOTO_ID_5555974798719948498" border="0" /></a>Holly doing her last workout at 39 weeks.<br /><br /></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg67kifFp0lzOtX_1Klu8lhDJp8gxIAlnSuG2D2a6HQubRloAmF5OD_Q7cPD6QGFKxyoAoOyD3OdvNHqMroNdP5j-K9LZy04irbo0lxJGWQx6dOmM9zYbD8zC2Iqp4XfFZW2pBUdsjpvjdu/s1600/Eli.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg67kifFp0lzOtX_1Klu8lhDJp8gxIAlnSuG2D2a6HQubRloAmF5OD_Q7cPD6QGFKxyoAoOyD3OdvNHqMroNdP5j-K9LZy04irbo0lxJGWQx6dOmM9zYbD8zC2Iqp4XfFZW2pBUdsjpvjdu/s400/Eli.jpg" alt="" id="BLOGGER_PHOTO_ID_5555974732015331010" border="0" /></a>Holly, Seth and Eli<br /></div>Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-83180338192589767272010-12-07T09:04:00.001-08:002010-12-07T09:17:55.063-08:00Gymnastics Clinic: review and picsOn Saturday we had a 2 hour gymnastics clinic. We covered hollow body drills, wrist and finger strengthening drills, dialing in the handstand, lat activation, progressions for muscle-ups and bar muscle-ups and played with hip overs. Excellent progress was made on handstands and becoming aware of how to turn on your lats. BJ got his first bar muscle-up, Drew got his first muscle-up, and several ladies made really good progress on their muscle-ups. Exciting times!<br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrSC9-EgYMsrJot-w3Tp3F5W761PjtW9FbvwJBJDCYu1mcZIBd0rJa2NLycmht-U_PE7LnHff4p03f14CbWAMG_vwEvegU1bS4FgBjteoVU4C1j8Xis4QHdbuUc0IgXafFj8MI5Apih8mF/s1600/G11.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrSC9-EgYMsrJot-w3Tp3F5W761PjtW9FbvwJBJDCYu1mcZIBd0rJa2NLycmht-U_PE7LnHff4p03f14CbWAMG_vwEvegU1bS4FgBjteoVU4C1j8Xis4QHdbuUc0IgXafFj8MI5Apih8mF/s400/G11.jpg" alt="" id="BLOGGER_PHOTO_ID_5547988088307089746" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzQqlm06I1ed61b3ki4matZtGcnAEWJ_iAq1O3WxwnR3Yp8VSE4XpzvL6cqewJf31eUBat1rPJjOxSdT0zleHvY_zz-xYFx-DJ5oJoxwEy0hry0nq-l5DYZBkIMp6E4j-wcKTbPxndAJt5/s1600/G10.jpg"><img style="display: block; 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margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAMeLvnv5NYqbvIM1dlW9QT9yY3hR3_UHhEf4PnMqWdpBCK5igRJbQVsQbhUGCfyJzPduwgT0YVnvoQbtoFNTeYzPTyE6AyCzq36yghjwWIPcaY9mbK1WJ8umpbsVG2MfR-LSUTt7IOsrf/s400/G7.jpg" alt="" id="BLOGGER_PHOTO_ID_5547987841689270466" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4wJxr9_0eoVpjbS4FCFgtefAkFPvcndsiXz0VVAiMKljYNY1YIwgan2uaHdWsH5rKxYogN7W2I7O6b9x3mjfQQEIB40sfrA8_4xdDN-v0zWvEd47Z0wZtATIcpm5i1d_t4P5_c5hxxn0X/s1600/G1a.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 267px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4wJxr9_0eoVpjbS4FCFgtefAkFPvcndsiXz0VVAiMKljYNY1YIwgan2uaHdWsH5rKxYogN7W2I7O6b9x3mjfQQEIB40sfrA8_4xdDN-v0zWvEd47Z0wZtATIcpm5i1d_t4P5_c5hxxn0X/s400/G1a.jpg" alt="" id="BLOGGER_PHOTO_ID_5547988621730017026" border="0" /></a><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3JX6Rod3jj4GQxF-slwIyxcYogMstvu8p3hl83079wk-9z9MZvOW-9JOujMQvkwXvfD7aaaIw1Ao1HMN9o9Mh-2CNcbjDSusER3N32Y_0tD0eqUsAmvevok9R-bPCQXmVWBUXC2aqaXQZ/s1600/G6.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 267px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3JX6Rod3jj4GQxF-slwIyxcYogMstvu8p3hl83079wk-9z9MZvOW-9JOujMQvkwXvfD7aaaIw1Ao1HMN9o9Mh-2CNcbjDSusER3N32Y_0tD0eqUsAmvevok9R-bPCQXmVWBUXC2aqaXQZ/s400/G6.jpg" alt="" id="BLOGGER_PHOTO_ID_5547987774757129538" border="0" /></a>BJ<br /><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiciiWXjfTMwZaTMuqnFXoH9zUrCFNOHF2sgBNCLo6IddxVr1XOHyFY2xoMT-PiCgNnyparwCUIb28RAPuB_r47FVZpCP4-492eTHt00cJWpbTQPdMlErvWh8L_kf4HsMYOWCkmt5gYSUB-/s1600/G5.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 267px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiciiWXjfTMwZaTMuqnFXoH9zUrCFNOHF2sgBNCLo6IddxVr1XOHyFY2xoMT-PiCgNnyparwCUIb28RAPuB_r47FVZpCP4-492eTHt00cJWpbTQPdMlErvWh8L_kf4HsMYOWCkmt5gYSUB-/s400/G5.jpg" alt="" id="BLOGGER_PHOTO_ID_5547987708420923298" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCIqoJnywUfEedes51dlX5X0E46oXJXO0FMaQlle2AiIAFC8A4jURjeOdDqpVwKOxa7M7wiqCfhHL3R-_TNPxJYgrr8xyycTxg-FKluWBuc9mx7M1gMXWUs0TqXoa5nggQ8JFwgoLZbx2K/s1600/G4.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 267px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCIqoJnywUfEedes51dlX5X0E46oXJXO0FMaQlle2AiIAFC8A4jURjeOdDqpVwKOxa7M7wiqCfhHL3R-_TNPxJYgrr8xyycTxg-FKluWBuc9mx7M1gMXWUs0TqXoa5nggQ8JFwgoLZbx2K/s400/G4.jpg" alt="" id="BLOGGER_PHOTO_ID_5547987637913959138" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWZ0fVYp4Jf8QCyoPNCNe0xYxzKRe-K4TiFbOvZLf1DQqrBVGvn8PpEWqusPyV1cTrROpijsVYK9Lh5bM-FbXGrU6d6S-Nypz7meRmxej23XJj0LTsgCxHHF00ziwP55JKYX1wAkDMvQey/s1600/G3.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWZ0fVYp4Jf8QCyoPNCNe0xYxzKRe-K4TiFbOvZLf1DQqrBVGvn8PpEWqusPyV1cTrROpijsVYK9Lh5bM-FbXGrU6d6S-Nypz7meRmxej23XJj0LTsgCxHHF00ziwP55JKYX1wAkDMvQey/s400/G3.jpg" alt="" id="BLOGGER_PHOTO_ID_5547987567739253762" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTCx9eKGYmNfVt21Tw0EiursFnAzhZJc_gXoDgRfbLrqpC8bP5Sgm9C6hHpvCqLD6N4gN4QbzemZUMlIapyDD8sH8NFUlBhQbFraApVZ_nu59kJPslvFHsTwPPa-LX111w91EpmPxZI9YR/s1600/G2.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 267px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTCx9eKGYmNfVt21Tw0EiursFnAzhZJc_gXoDgRfbLrqpC8bP5Sgm9C6hHpvCqLD6N4gN4QbzemZUMlIapyDD8sH8NFUlBhQbFraApVZ_nu59kJPslvFHsTwPPa-LX111w91EpmPxZI9YR/s400/G2.jpg" alt="" id="BLOGGER_PHOTO_ID_5547987505815278338" border="0" /></a><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAmbNEXOPk_RgEjrsTaD03fmdaEdIXtHQnm6vAnX5pzESNUviXUC0GNfSDsfVNPX_FsTDbde2cfWJkdsLyDV1-ouA7DUrGgDqQeDaNPAIzweiw4CcsnzGRyqE1584qBXqhtFZ_HwM407nR/s1600/G1.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 267px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAmbNEXOPk_RgEjrsTaD03fmdaEdIXtHQnm6vAnX5pzESNUviXUC0GNfSDsfVNPX_FsTDbde2cfWJkdsLyDV1-ouA7DUrGgDqQeDaNPAIzweiw4CcsnzGRyqE1584qBXqhtFZ_HwM407nR/s400/G1.jpg" alt="" id="BLOGGER_PHOTO_ID_5547987439124740978" border="0" /></a>Drew<br /></div>Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-57247501362219604052010-11-23T00:29:00.001-08:002010-11-23T00:36:49.966-08:00Thanksgiving HOLIDAY hours<div style="text-align: left;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn0ksYY9HbNPhoK6dJB1GArJYjFiXT9HJN_5-d588PgLWx3ua-0TEcLXqK32ETNn7x4Ud9CUOM0D4EaenP9A8zizDNeQAA3nbVFoTKb_U5kDbmpYHhyphenhyphenwQscXI3wIdfHuwaHP8i6otcvN8q/s1600/turkey.jpg"><img style="margin: 0px auto 10px; text-align: center; cursor: pointer; width: 232px; height: 232px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn0ksYY9HbNPhoK6dJB1GArJYjFiXT9HJN_5-d588PgLWx3ua-0TEcLXqK32ETNn7x4Ud9CUOM0D4EaenP9A8zizDNeQAA3nbVFoTKb_U5kDbmpYHhyphenhyphenwQscXI3wIdfHuwaHP8i6otcvN8q/s400/turkey.jpg" alt="" id="BLOGGER_PHOTO_ID_5542660132075776418" border="0" /></a><br /></div><br /><blockquote><span style="font-weight: bold;">THANKSGIVING DAY</span>: 8:00am, 9:00am and 10:00am classes<br /><span style="font-weight: bold;"><br />Friday</span>: 8:00am, 9:00am and 10:00am classes<br /><span style="font-weight: bold;"><br />Saturday</span>: Regular Hours<br /><br /><span style="font-weight: bold;">Sunday</span>: Regular Hours</blockquote><br /><br /><span style="font-weight: bold; color: rgb(255, 102, 0);">Have a wonderful Thanksgiving Holiday!</span>Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-12923818038006349362010-11-19T09:58:00.000-08:002010-11-19T10:13:40.610-08:00100th Marathon and 10th One Hundred Miler!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFWOVSBs9NLjJk_NMCL33AxxNLRTXJblbv0l-H0BoLeFI8DhaoQAmN1LvVCO2_eiqJKuPLkxO_Eqh6TrED_CTKxpCb5c8Jjeejz2Iy5gKx5eqEQ9oS7GYWYzMmxc_JQ3xrtTnk9WXJEjF0/s1600/Jess.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFWOVSBs9NLjJk_NMCL33AxxNLRTXJblbv0l-H0BoLeFI8DhaoQAmN1LvVCO2_eiqJKuPLkxO_Eqh6TrED_CTKxpCb5c8Jjeejz2Iy5gKx5eqEQ9oS7GYWYzMmxc_JQ3xrtTnk9WXJEjF0/s400/Jess.jpg" alt="" id="BLOGGER_PHOTO_ID_5541325067211392898" border="0" /></a><br />Jess went to Oklahoma, of all places (did you know Dave is from there?!), to compete in her 100th race (and 10th one hundred miler) last weekend. Here is her really fun story:<br /><br />I never thought I’d want to run a 100 miler on the road. But when I found out some friends of mine were running this race and that it would be perfect timing to be my 100th race, I decided to try it. It also would be my 10th 100 miler and an opportunity to PR my 100 mile time. My 100 mile PR prior to this race was 20:17. My goal was to break 20 hours. I also thought it’d be kind of cool to go see Oklahoma via running, since I can’t imagine ever going there otherwise. The course was heading west on the original Route 66 in Oklahoma (from Baxter Springs, KS to Catoosa, OK).<br /><br />The weather was great – clouds, sunshine, some wind and NO RAIN! We ran on the left side of the road, facing traffic, on the shoulder (when there was one). This sucked. There was a slant to the shoulder – which caused my right heel to start hurting, then my right knee and eventually all the way up to my hip. I ran the second half on the road and just dodged cars. My right leg was pretty uncomfortable by about mile 45 so by the time I hit 50 miles, I was behind schedule. I thought my sub-20 hour goal was out the window and was concerned the pain might get worse and I’d have to end up walking. I don’t normally run on the roads and I didn’t know if my legs would hold up. I was pretty sure I was 2nd woman at that point so I figured I could at least try and hold on to that position for the rest of the race.<br /><br />A friend of Kristine’s – Christina, lives in Kansas (she’s come to visit our gym a few times) and drove down with her boyfriend, Vince, and another friend, Merissa, to crew and pace me through the night. They met me at the mile 67 aid station. At that point, the lead woman was about 30 minutes ahead of me. I told Christina there was no way I was going to break 20 hours (I was a little bummed). Anyway, we ran together for 10 miles and then Vince and Merissa ran with me. I finally started to get my 2nd wind and picked up the pace. The pain went away (or I finally successfully blocked it out) and I felt fantastic. I kept pushing the pace as we got further and further along. I knew by the time we hit 86 miles that I’d be able to get under 20 hours. I didn’t think I’d be able to catch the lead girl but I was definitely trying to and looking ahead for any sight of her.<br /><br />When we were about a mile and a half from the finish, Vince told me the lead girl was up ahead and she looked like she was walking (he was driving the car and crewing at that point). Merissa and I took off after her. I still couldn’t really see her ahead and wasn’t sure how close the finish was or if I’d overtake her by then. Finally we got close to her and she was running, but not running fast enough! I passed her a half mile from the finish line. Merissa kept looking back and checking to see how far she was behind us. I was running as hard as I could and prayed that she wouldn’t catch back up with me (that would have sucked big time). We finished at a high school, on the track. As I ran the track I knew I was going to win and I was way ahead of my goal. It was an amazing feeling. I have to say I yelled and did a few fist pumps (I’m a total dork). I crossed the finish at 19:21. The girl I passed ended up a minute and nine seconds behind me.<br /><br />I found out I was 11th overall. There were 167 starters and 133 finishers. There were 37 women that started and 29 that finished. It was a great run. Did I love running the roads? No. Will I run roads again? Most likely. Will I take some time off now? Yes. It’s been a great year and it was really nice to end the season with a successful race :-)<br /><br />Congratulations JESS!!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirNiPgQFUntloMV3J8lDafMrItnt_AE6asoUqMb1yuV_4ItiU53WzqZlBPIIna6EFCNGMk87t4jg8MHFhpNvt4CE_z6s1bANXKg5y6Q3Ptl9gNwzCVt9zaeZWEG8Rwylkouutio-5bTp_U/s1600/buckle.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirNiPgQFUntloMV3J8lDafMrItnt_AE6asoUqMb1yuV_4ItiU53WzqZlBPIIna6EFCNGMk87t4jg8MHFhpNvt4CE_z6s1bANXKg5y6Q3Ptl9gNwzCVt9zaeZWEG8Rwylkouutio-5bTp_U/s400/buckle.jpg" alt="" id="BLOGGER_PHOTO_ID_5541325191479570914" border="0" /></a>Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-36828858874807494702010-11-11T18:48:00.000-08:002010-11-11T18:56:38.162-08:00Watch Tracy, John, Holly and Nicola CYCLOCROSS this Sunday at GreenlakeCome watch the only Cyclocross Race within Seattle City Limits. Woodland Park GP!! This Sunday, November 14, all day at Woodland Park (next to the zoo) there will be bike racing madness!!!<br /><br />Come heckle your favorite riders. Come see some mud and crashes. Come see the Pros fly around the course.<br /><br />It is a family affair. Bring your little ripper out to race the kids race.<br />Hope to see you there!<br /><br />Cheers<br />Nicola, Tracy, John, and Holly of AlkiRubicon Racing and Level 4 CrossFit!<br /><br />More INFO <a href="http://www.mfgcyclocross.com/series-information/woodland-park-gp/">here</a>.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheuPhOkGDSDVbJ0lbT_POFtVPOMw9xrtAfzQR7PrgY4TL0xfEYqYUbovIlL1Kf5XlGrqpQfhOuyE4NorNSouH8nmMczhsMV6n7bh3wp3R85baW2ICcX_WJTKY0K4hgWjOSRkwf0Cof5J-O/s1600/john.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 258px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheuPhOkGDSDVbJ0lbT_POFtVPOMw9xrtAfzQR7PrgY4TL0xfEYqYUbovIlL1Kf5XlGrqpQfhOuyE4NorNSouH8nmMczhsMV6n7bh3wp3R85baW2ICcX_WJTKY0K4hgWjOSRkwf0Cof5J-O/s400/john.jpg" alt="" id="BLOGGER_PHOTO_ID_5538491077836495250" border="0" /></a>John Herzog<br /></div>Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-74240228147527398702010-11-10T11:28:00.000-08:002010-11-10T11:28:59.928-08:00Jules takes #1!!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRjAbjYx4sYP8hIX6-PS_p1XYdYu31aGmhT8Wtkw1-GAR8wB8HZ902fvc52Ms-eTFpjvUWWKKY0cgQcc2L268aloTb9TsHgqRZQuoIF6HGCFDw-sosPYjyuj64c8LXGc73hHAa-FQNs7QG/s1600/jules.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRjAbjYx4sYP8hIX6-PS_p1XYdYu31aGmhT8Wtkw1-GAR8wB8HZ902fvc52Ms-eTFpjvUWWKKY0cgQcc2L268aloTb9TsHgqRZQuoIF6HGCFDw-sosPYjyuj64c8LXGc73hHAa-FQNs7QG/s400/jules.jpg" alt="" id="BLOGGER_PHOTO_ID_5537334754288264450" border="0" /></a><br />Jules took first place at the 2010 Washington State CrossFit Weightlifting meet at Thrush Sports Performance on October 23rd. Congratulations Jules!!Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-21421524448421153402010-11-08T15:36:00.000-08:002010-11-08T16:02:23.107-08:00Fall LEANing 2010 WINNERS!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYaWipyS3or-lGPdVUKlDDMzv9bJe-L6vZjezTpfRgY9KPJq5J3IzRgtvp-zPZctnv1_TsxD_vuIipxhGrrAJKCfxrsE-XbjfpSGCRjK51ki0Tu99j0LjHVALCW9tmyRFI0j8cbRexkcDv/s1600/Fall+Winners.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYaWipyS3or-lGPdVUKlDDMzv9bJe-L6vZjezTpfRgY9KPJq5J3IzRgtvp-zPZctnv1_TsxD_vuIipxhGrrAJKCfxrsE-XbjfpSGCRjK51ki0Tu99j0LjHVALCW9tmyRFI0j8cbRexkcDv/s400/Fall+Winners.jpg" alt="" id="BLOGGER_PHOTO_ID_5537332410516849362" border="0" /></a><br />Congratulations to Nat Burnett and Jessica Carroll for winning the Fall LEANing Challenge. They each took home $975.00 for their disciplined paleo eating over the last 7 weeks. Nice work!<br /><br />The Top 5 women were: Kate Smith, Carrie Hite, Sarah Teague, Caroline Deer, Jessica Carroll<br />The Top 5 men were: Rodger Kohn, Mike Hansen, Nat Burnett, Mike Rokasy, Steve Harris<br /><br />We had 65 people enter this LEANing Challenge. We were so encouraged with all the changes, good experiences and revelations people had.Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-60625116815289829402010-10-22T13:43:00.000-07:002010-10-22T13:44:02.840-07:00Tom Corrigan wins the National Master's Long Cycle event with 20kg KettlebellsTom took first place at the International Kettlebell and Fitness Federation (<a href="http://ikff.net/events-calendar/competition-results.html">IFKK</a>) National Championship last month.<br /><br />He competed in the Master's Long Cycle with 20kg kettlebells. He did 80 reps in 10 minutes! Nice work Tom!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1638EiKALirywv65S9wIkiZnZNXJpSwru3oaWPOYd4GjNJzgTimziscdDUIi0TkkSvFENKuUDEt32HUNXhRRSdYftpb5Twv-YUGbB8NuULlKUQGKxafNdoZVFo8RmVkCWIJMcWNToHyLZ/s1600/Tom.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 225px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1638EiKALirywv65S9wIkiZnZNXJpSwru3oaWPOYd4GjNJzgTimziscdDUIi0TkkSvFENKuUDEt32HUNXhRRSdYftpb5Twv-YUGbB8NuULlKUQGKxafNdoZVFo8RmVkCWIJMcWNToHyLZ/s400/Tom.jpg" alt="" id="BLOGGER_PHOTO_ID_5527273514270174754" border="0" /></a>Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-86542927347540344572010-10-20T10:21:00.000-07:002010-10-20T10:21:20.831-07:00Jess 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.<br /><br />Here is her write up of the weekend:<br /><br />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.<br /><br />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!!!<br /><br />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.<br /><br />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%).<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtu3zlRhXPLgRlGAq1yj1Lrc95xYvgz6jBiQtponvpurj0MkXTLmL9Gz6dR2WtTae-fr-4IS1AscQiRx5kug6WtR9FB-nOdRwHXLqPTy7pc4FlpdD-JkBqkQMz98DlsfNcCbZlkx17yAG3/s1600/Jess0.bmp"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtu3zlRhXPLgRlGAq1yj1Lrc95xYvgz6jBiQtponvpurj0MkXTLmL9Gz6dR2WtTae-fr-4IS1AscQiRx5kug6WtR9FB-nOdRwHXLqPTy7pc4FlpdD-JkBqkQMz98DlsfNcCbZlkx17yAG3/s400/Jess0.bmp" alt="" id="BLOGGER_PHOTO_ID_5527264689326811810" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf1vEVBiZHzbwxnR_bxF3OFmSzJ3sXRGTLHadZ-j2ir85NJ7l3oiNtST150vloAKyt6iIm_R21sZyEwKnPNX_LrL964PfHP6fvWDXiEJmD4Ah8gj5WERgXMdE5ZMYsdVFTO1kch80c3-tD/s1600/Jess1.bmp"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf1vEVBiZHzbwxnR_bxF3OFmSzJ3sXRGTLHadZ-j2ir85NJ7l3oiNtST150vloAKyt6iIm_R21sZyEwKnPNX_LrL964PfHP6fvWDXiEJmD4Ah8gj5WERgXMdE5ZMYsdVFTO1kch80c3-tD/s400/Jess1.bmp" alt="" id="BLOGGER_PHOTO_ID_5527264637365931362" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguedwFi6SFn7mEWeBcJP5SadzTchJv5yinGuf6IyiU6R3PNoWoTN02hEsEYkj8uxa3DMoFGK9szPljumTVk8qhfy6J6u-OyymHgyU6A5Por6Tw1qOeuaw5-Ml08O3S-414z9qjTk2WcMv2/s1600/Jess2.bmp"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguedwFi6SFn7mEWeBcJP5SadzTchJv5yinGuf6IyiU6R3PNoWoTN02hEsEYkj8uxa3DMoFGK9szPljumTVk8qhfy6J6u-OyymHgyU6A5Por6Tw1qOeuaw5-Ml08O3S-414z9qjTk2WcMv2/s400/Jess2.bmp" alt="" id="BLOGGER_PHOTO_ID_5527264588668283970" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7FyWbKfCvXW0X1FFxDCvqnzQCt7SpfnVhd2P19-YqX-yB9FLwk-jhmn-fieT84UfcHejsmncXQnHZsEITcuiqEqhyphenhyphenx8crP9BUR7AedptIf5SrlI43WRp1P8lvhIJ9ZcLCrX40XrzNegrD/s1600/Jess3.bmp"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7FyWbKfCvXW0X1FFxDCvqnzQCt7SpfnVhd2P19-YqX-yB9FLwk-jhmn-fieT84UfcHejsmncXQnHZsEITcuiqEqhyphenhyphenx8crP9BUR7AedptIf5SrlI43WRp1P8lvhIJ9ZcLCrX40XrzNegrD/s400/Jess3.bmp" alt="" id="BLOGGER_PHOTO_ID_5527264516343798242" border="0" /></a>Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-36193030715016214182010-10-15T13:13:00.000-07:002010-10-15T13:13:10.253-07:00Metro Dash -- CrossFit Seattle teamSeveral members from CrossFit Seattle got together to participate in the <a href="http://www.metrodash.com/">Metro Dash</a> last weekend. They did awesome and had a lot of fun! BJ did a write up about the workout:<br /><br />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.<br /><br />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.<br /><br />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).<br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKTuBG1XJw8cg_XZqkdtfrYOWbuA0UwY6fKGub7IUh99eIE7cJmQGPuaBY1pZNgVH2eozucNBqHuYq33ccVFOhV4Yr_Zw3h6D6S_RroAqlXhhsvHz1av15h3nwu9Qn1l163_sNidyoleXx/s1600/MD1.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKTuBG1XJw8cg_XZqkdtfrYOWbuA0UwY6fKGub7IUh99eIE7cJmQGPuaBY1pZNgVH2eozucNBqHuYq33ccVFOhV4Yr_Zw3h6D6S_RroAqlXhhsvHz1av15h3nwu9Qn1l163_sNidyoleXx/s400/MD1.jpg" alt="" id="BLOGGER_PHOTO_ID_5527258750154646978" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGsgt6kXOjCTg_slSgXzUiWqj3Wau-5JyOGHzvZ3d0pqLJsYKUXFIj-a9NqVknnSQEIoXUsP8QV4GD-87HNnSpPZkxpi9DpMPhqGN9iNUeZtl-xrsonp44igfADq5pD45Iv6Iqjdn2urgF/s1600/MD2.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGsgt6kXOjCTg_slSgXzUiWqj3Wau-5JyOGHzvZ3d0pqLJsYKUXFIj-a9NqVknnSQEIoXUsP8QV4GD-87HNnSpPZkxpi9DpMPhqGN9iNUeZtl-xrsonp44igfADq5pD45Iv6Iqjdn2urgF/s400/MD2.jpg" alt="" id="BLOGGER_PHOTO_ID_5527258686165894370" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCgFBpn67tEiCWCJUnacWhxEKzXlGJxJJ-W9crm6uvnZixKq3uRTrPW0gkpPl-bYQsMEwXUZUDr74ipJzrRlJlk3fm002E6QJKap54E2WHJw5tFPmcLXVtbDKJfOXAlTJjU22kKOEU7OcD/s1600/MD3.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCgFBpn67tEiCWCJUnacWhxEKzXlGJxJJ-W9crm6uvnZixKq3uRTrPW0gkpPl-bYQsMEwXUZUDr74ipJzrRlJlk3fm002E6QJKap54E2WHJw5tFPmcLXVtbDKJfOXAlTJjU22kKOEU7OcD/s400/MD3.jpg" alt="" id="BLOGGER_PHOTO_ID_5527258621113180098" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY6hQ7ZgN1HkXKxFluuxQunJE3S_OjwDbJqdPyZbJSxrv93N_sp2O4_Qc5rdJdlwDZ26Y9uQSDiAeXnCUF1-OABN128ZE5qqM8sjrazVVv-IPun9KGtc5eayn6hBVO58BFXuioIn1UPG_t/s1600/MD4.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY6hQ7ZgN1HkXKxFluuxQunJE3S_OjwDbJqdPyZbJSxrv93N_sp2O4_Qc5rdJdlwDZ26Y9uQSDiAeXnCUF1-OABN128ZE5qqM8sjrazVVv-IPun9KGtc5eayn6hBVO58BFXuioIn1UPG_t/s400/MD4.jpg" alt="" id="BLOGGER_PHOTO_ID_5527258532219416498" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3RSenpcH2gOxO24C4FTlQxewBczezm_YSKpZguD1wZGY7OGxSykAaRxRwduo1Y-PbatQvDA5A8h9BCt5WMTj0cL6F0OeFpUiKRV-ZEuaLMvbBGVcOYXELcY2cgMmAC5JpSvhum7ps7YB0/s1600/MD5.jpg"><br /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg94jNEfBzWF6X_KCjK1PLw2UWk2DcdbmkQOlTyfEX9pUO7kOF_E4i0p7IXJBDDifBLny2WoWAQIN14JHrV_BV5mWub8iszNXQHNBluAF4XvDQyQzfu-w825Ucnp4JHqoYnps5lkJOt_RIm/s1600/MD5.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg94jNEfBzWF6X_KCjK1PLw2UWk2DcdbmkQOlTyfEX9pUO7kOF_E4i0p7IXJBDDifBLny2WoWAQIN14JHrV_BV5mWub8iszNXQHNBluAF4XvDQyQzfu-w825Ucnp4JHqoYnps5lkJOt_RIm/s400/MD5.jpg" alt="" id="BLOGGER_PHOTO_ID_5527258380360217298" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZnMv1vJwU7ABTNB3TYmn00FKuAZW4tXel7oOS_tt5hImXWPUoAWCGO8xo4EnrzaiwCs_v2s_KmlIdBleBIkWIaN4w_MOEY7S2FFaAyjTvMnWhZP8W6ZM2jA0N8iTYwUU7B7Sy1ukVjIb5/s1600/MD6.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZnMv1vJwU7ABTNB3TYmn00FKuAZW4tXel7oOS_tt5hImXWPUoAWCGO8xo4EnrzaiwCs_v2s_KmlIdBleBIkWIaN4w_MOEY7S2FFaAyjTvMnWhZP8W6ZM2jA0N8iTYwUU7B7Sy1ukVjIb5/s400/MD6.jpg" alt="" id="BLOGGER_PHOTO_ID_5527258315541808994" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFmx0AHHDdZSzVLrXAs3o4oopK0HBg5TeAAcdrthMDbE2vCu79L_yGG-qEvD9Hc93es38kz9Hj8WJb4To635IIBGLneaP7u9rhgUjkiIAJx2PA1Pk90aixl41apVwuGb_AIdtuj9L61FEZ/s1600/MD7.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFmx0AHHDdZSzVLrXAs3o4oopK0HBg5TeAAcdrthMDbE2vCu79L_yGG-qEvD9Hc93es38kz9Hj8WJb4To635IIBGLneaP7u9rhgUjkiIAJx2PA1Pk90aixl41apVwuGb_AIdtuj9L61FEZ/s400/MD7.jpg" alt="" id="BLOGGER_PHOTO_ID_5527258255980849842" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRuevEkBLZbCXO5P-NfCPnHTSsHneClzkMlzUsvdTubTef3NYT7eH7MDjKPJrE6khs_CE1N-z9IwmWpUhn3Ua8jd8wJkxO0lvnWbfB6txekpREXnKjfzgvoW8fEANizPgcaZLC49qTTuYh/s1600/MD8.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRuevEkBLZbCXO5P-NfCPnHTSsHneClzkMlzUsvdTubTef3NYT7eH7MDjKPJrE6khs_CE1N-z9IwmWpUhn3Ua8jd8wJkxO0lvnWbfB6txekpREXnKjfzgvoW8fEANizPgcaZLC49qTTuYh/s400/MD8.jpg" alt="" id="BLOGGER_PHOTO_ID_5527258187161674418" border="0" /></a>Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-77076255162975424712010-10-14T13:33:00.000-07:002010-10-14T13:33:38.825-07:00Welcome 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.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisZ4l1PeDi1cZiHca0n2NKUjlFNeeb6RJDTk_8lXtwrnY-8MylRwNGrBktbuhRmG9zGO-J4k1HqxC3_Tid1ClN5Xrjf2bv_IefX_-zVRqqHyxf8D7c5uz09kq2BmZyUEuve4_1Inymt9Ny/s1600/Chelo1.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisZ4l1PeDi1cZiHca0n2NKUjlFNeeb6RJDTk_8lXtwrnY-8MylRwNGrBktbuhRmG9zGO-J4k1HqxC3_Tid1ClN5Xrjf2bv_IefX_-zVRqqHyxf8D7c5uz09kq2BmZyUEuve4_1Inymt9Ny/s400/Chelo1.jpg" alt="" id="BLOGGER_PHOTO_ID_5527254838705324178" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0JpFMZ1vlorgevre_ehsDqrfhCrTB4ZlwqHvBt4z2zYkU8xKJrJNjiWDzL0A1Nmdz203-fWzVjz4OLv4zRyjG3H9c8tVNey2SXvUmo4EkBHNs3TWbUW_snp2X99H_lREktJ2IjaKn0oK-/s1600/Chelo2.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0JpFMZ1vlorgevre_ehsDqrfhCrTB4ZlwqHvBt4z2zYkU8xKJrJNjiWDzL0A1Nmdz203-fWzVjz4OLv4zRyjG3H9c8tVNey2SXvUmo4EkBHNs3TWbUW_snp2X99H_lREktJ2IjaKn0oK-/s400/Chelo2.jpg" alt="" id="BLOGGER_PHOTO_ID_5527254762516883618" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYt33eyUNCWMe9Am8UN45GuQ05FVCHzODWJQuyPXSMGVXzkKX4GfR1ecKBQ8YHmBNx7Z7re-h-WyrKHGdG_1P5TupSZkPFZ6rYE9ljAOWHcWpf_Izoqae9L5rpBcivkUa-A_hlvYjYzgnt/s1600/Chelo3.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYt33eyUNCWMe9Am8UN45GuQ05FVCHzODWJQuyPXSMGVXzkKX4GfR1ecKBQ8YHmBNx7Z7re-h-WyrKHGdG_1P5TupSZkPFZ6rYE9ljAOWHcWpf_Izoqae9L5rpBcivkUa-A_hlvYjYzgnt/s400/Chelo3.jpg" alt="" id="BLOGGER_PHOTO_ID_5527254692127895874" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHSL-tvZidsJRtXjvDuKkpmhXH6stVI-QqN3b883ELZJamdvR_N_9PgVCdZVlMjR-1BGXF_o7CTTph6hEBoGmDFe1l6ZrN6nQABHNrFD7PdH_8TEznn6gVU0Rk1VljsDKK5z8fI-nKYBhs/s1600/Uly1.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHSL-tvZidsJRtXjvDuKkpmhXH6stVI-QqN3b883ELZJamdvR_N_9PgVCdZVlMjR-1BGXF_o7CTTph6hEBoGmDFe1l6ZrN6nQABHNrFD7PdH_8TEznn6gVU0Rk1VljsDKK5z8fI-nKYBhs/s400/Uly1.jpg" alt="" id="BLOGGER_PHOTO_ID_5527255062047626162" border="0" /></a>Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.comtag:blogger.com,1999:blog-4355923487232322211.post-69263843512770919662010-10-12T12:23:00.000-07:002010-10-12T12:59:52.270-07:00Rowing Clinic with Chris: pictures and recapChris 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!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyN3khJv9nmRWpCHbOIeIoA2zfyKlFlio3qbs76S0AnOjvufGhLLbvXjfZzEoW8gKhvLDe_xTIoMuBwbit_8I80iJ2-zhmH0Fdm1hD_2KB8cFt-_DDa-p7soJjAnPmMZUAlsTrqsQHI-mM/s1600/Row2.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyN3khJv9nmRWpCHbOIeIoA2zfyKlFlio3qbs76S0AnOjvufGhLLbvXjfZzEoW8gKhvLDe_xTIoMuBwbit_8I80iJ2-zhmH0Fdm1hD_2KB8cFt-_DDa-p7soJjAnPmMZUAlsTrqsQHI-mM/s400/Row2.jpg" alt="" id="BLOGGER_PHOTO_ID_5527249424260960066" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTJYtF375jx9WPncmeWaeKPeGPLebY_LsqilKzsb3_j4zr42FsssrPuvBMEkpmgZA0CKSNA0pOrfAty_Ud0Qspith53mRWfIJsifWdQZe5LITqUwcMUlw8iLOvygWuJ0LVVJCT0YlHyxBh/s1600/Row3.jpg"><img style="display: block; 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margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO67slG0zNQq_ZfL2SDNKRr31e8ZrCvqMKpKu3ZiE0YysxNJscenhOXBAtk6zx8gazxnBcFvNNapw-YW9Dbk-JkkksGbs7Xxhn5A74UGd4G5MMNq7M_i0yTXVxFxUsRbuibWhUchR3nYLx/s400/Row9.jpg" alt="" id="BLOGGER_PHOTO_ID_5527248932873433122" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK65c3RZ1epnagaE3GXGoWNuqTergEPYpb25H2YF4uGW3v33NuzWJtuebC05AoHrCGrFVkWePD64epaffFUy1RWLluYVv1wHYgwAyWCuHrv0hn_TiGklMCb1lN93oKrp7AEbS-OiOLCqDK/s1600/Row10.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 267px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK65c3RZ1epnagaE3GXGoWNuqTergEPYpb25H2YF4uGW3v33NuzWJtuebC05AoHrCGrFVkWePD64epaffFUy1RWLluYVv1wHYgwAyWCuHrv0hn_TiGklMCb1lN93oKrp7AEbS-OiOLCqDK/s400/Row10.jpg" alt="" id="BLOGGER_PHOTO_ID_5527248878393875282" border="0" /></a>Nancyhttp://www.blogger.com/profile/09707665582756196143noreply@blogger.com