October 2013 Newsletter

October 2013

Welcome to October, NWCF Nation!

First things first, I ask for your vote for KING5 Best of Western Washington CrossFit.  Please cast your vote here if you have not done so already.  We certainly are grateful for your support.  If you have multiple email addresses (and who doesn’t?), you can vote once with each.

Thank you to everyone that attended our first ever NW CrossFit Super Duper Family Fun Day!  The kiddos bounced around in that castle like a bunch of crazy people.  And that Kids WOD just might have been the most adorable thing ever to have happened on this Earth.  We had a bunch of great vendors on hand, there was a very beneficial rowing clinic, and Outside the Box Paleo food truck was dishing up some amazing grub.  Thanks to NWCF-Greenlake member Claudia Pettis and Coach Jill for organizing this fantastic event.  If you missed out on Super Duper Family Fun Day, don’t worry; we have 3 events coming up in the month of October for your enjoyment.  Here’s what you can look forward to…

Sunday, Oct. 6th, Paleo Challenge Kickoff – 2pm @ NWCF-Greenlake:  It has been a little while since we’ve had a Paleo Challenge, so Coach Jill, Coach Carly, and the newest member of the NWCF team, Coach Erin have been working hard to host another one. The challenge will start with a kick-off on Sunday, October 6th where members will be given information on what the Paleo diet is and why it is beneficial. We are working on making body fat testing available at the beginning and end of the challenge to help members gauge their progress and the challenge will end with a Paleo Potluck. More information can be found on our Facebook page and look for flyers at the gyms. The challenge is free for members. And, from our experience, the more folks that are involved, the better the success had by all.

Saturday, Oct 19th, MU Clinic w/ Coach Tyler, 1:30pm @ NWCF-Bellevue:  Coach T promised to bring his successful MU clinic to the Eastside, and the time has finally come. Everyone interested in getting that first muscle-up or improving upon the movement should email Coach Tyler to reserve your space (tyler@nwcrossfit.com).

Sunday, Oct. 27th, Hostile Takeover @ NWCF-Bellevue:  Last year’s Hostile Takeover 2012 was an incredible event!  Grab a teammate of the opposite sex and get ready to throw down.  We will have a division for all levels (Firebreather, Rx & modified).  If you aren’t into competing, come show your support as a spectator.  It is certain to be a great time.  Registration is slated to begin next week.  More info to follow via Facebook and class announcements, so keep your eyes peeled.

Beginning CrossFit at all 3 NWCF locations:  Tell your friends and family it is time to get started!  With only 90 days left in 2013 and the holidays right around the corner, we want to help your loved ones achieve the level of fitness that they might not realize possible.  If anyone out there can refer 5 people into our BCF series between now and December 1, I’ve got an NWCF t-shirt with your name on it.

Northwest CrossFit Kids Logo Contest! The NWCF team really wants to help the entire family learn to be fit for life.  That is why we are working so hard to enhance our Family CrossFit classes.  Now is the time to get the kiddos involved in the process.  We want your 7-13 year old to submit a logo for the program that we will then use for t-shirts and other gear that they will be able to wear loudly and proudly!  Here are the contest rules:

  • ·  Ages 7-13 only.
  • ·  They need not be a NWCF member to participate (but they should beJ).
  • ·  Logo must include the words “NWCF Kids CrossFit”.
  • ·  Submit entries in person or to Coach Brian (brian@nwcrossfit.com) no later than Friday, November 1.
  • ·  Make it fun!!!
  • ·  Winning logo will be selected by the NWCF coaches and the winner will receive a t-shirt with their logo on it.

 Family CrossFit Class with Coach Tyler and Coach Carlos.  Now, your kids can join us for a fun workout 5 days a week!  Coach Carlos at NWCF-Ballard and Coach Tyler at NWCF-Greenlake are excited to share their knowledge and great attitudes with your little ones (ages 7-13) and leading them toward a lifetime of fitness.  The Family CrossFit Classes are scheduled as follows:

      • –  NWCF – Ballard: 3:45-4:30pm, Tuesdays & Thursdays.
      • –  NWCF – Greenlake: 3:45pm-4:30pm, Mondays, Wednesdays & Fridays
      • –  NWCF – Bellevue: Coming Soon!!!

The price is $79/month/child or $15/visit/child.  Parents are encouraged, but not required to participate in classes.  We realize that, now that school is back in session, kids get out of class at varying times.  We can roll with that!  We will have some open gym time from 3:30-3:45pm and then start the class so you and your kids have time to get from the class room to NWCF.  We will continue to work kids in as they arrive.  Have a read of this Journal of American Pediatrics article revising their stance on strength training and conditioning for the youngsters.  Wouldn’t you know it, kids can benefit from smart coaching and training!  Schools continue to cut fitness programs, but NWCF is here to save the day. And, if your little guy or gal wants his or her friends to get in on the action, we welcome all, even if Mom and Dad aren’t NWCF members.  Inquiries can be directed to Coach Brian at brian@nwcrossfit.com.

 

For your viewing pleasure, here are your video updates for August from each of your NWCF locations:

As always, please like us on our Facebook page and Tweet with us.  And for goodness sakes, please tell your families and friends to pay us a visit!  We always appreciate your supportive reviews on Yelp and we encourage you to contact us at info@nwcrossfit.com to tell us how we are doing.

Finally, as we welcome new faces into the NWCF community, we are so grateful for the support that you all show to these folks.  Those first couple of months can be intimidating for some, but our wonderful established members are soooooo terrific about putting our newest members at ease.  Thank you!  Have a great month of October and we will continue cooking up more exciting things to come!

 

-Coach Brian and the NWCF Coaching Staff

NW CrossFit

Voted Top-10 CrossFit Gym in America!

You don’t have to be an athlete to become an athlete.

Learn more about getting started!

 

NWCF September 2013 Newsletter

NWCF logo

September 2013

Welcome to September, NWCF Nation!

We hope you all had a fun and safe Labor Day weekend!  We want to get this month started right by giving you all a heads up on the upcoming happenings at Northwest CrossFit.

First off, thank you to everyone who came out for our team scavenger hunt around Greenlake last Saturday.  Everyone had a lot of fun and looked great doing it!  These events have proven to be great opportunities to strengthen our community and for making new friends.  If you haven’t joined us yet for a NWCF Event, what are you waiting for?!

The safety of our members and your children is our #1 priority!  You have probably noticed the cordoned off areas at NWCF-Greenlake and NWCF-Ballard where we are asking that the kiddos remain while they visit the gym with Mom or Dad.  We appreciate everyone’s cooperation in keeping children off the floor and clear of equipment.  This has been working great so far and we thank you for helping us keep everyone safe.  The exception to this rule…

Family CrossFit Class with Coach Tyler and Coach Carlos.  Now, your kids can join us for a fun workout 5 days a week!  Coach Carlos at NWCF-Ballard and Coach Tyler at NWCF-Greenlake are excited to share their knowledge and great attitudes with your little ones (ages 7-13) and leading them toward a lifetime of fitness.  The Family CrossFit Classes are scheduled as follows:

NWCF – Ballard: 3:45-4:30pm, Tuesdays & Thursdays.
NWCF – Greenlake: 3:45pm-4:30pm, Mondays, Wednesdays & Fridays

The price is $79/month/child or $15/visit/child.  Parents are encouraged, but not required to participate in classes.  We realize that, now that school is back in session, kids get out of class at varying times.  We can roll with that!  We will have some open gym time from 3:30-3:45pm and then start the class so you and your kids have time to get from the class room to NWCF.  We will continue to work kids in as they arrive.  Have a read of this NW Times article and the subsequent study from the Institute of Medicine citing the link between exercise and academic performance for the kiddos.  Surprise, surprise; it’s beneficial!  Schools continue to cut fitness programs, but NWCF is here to save the day. And, if your little guy or gal wants his or her friends to get in on the action, we welcome all, even if Mom and Dad aren’t NWCF members.  Inquiries can be directed to Coach Brian at brian@nwcrossfit.com.

Look forward to our NWCF Family Health Fair coming to NWCF-Greenlake in September, date TBD.  We will have a variety of vendors and activities for the entire family.  This event is open to all, so encourage your friends and family to join us.  NWCF will be offering a special promotion on our Beginning CrossFit Series at the event so anyone you know that might be on the fence about getting started, this is their opportunity.

Our next Competitive Track class will be led by Coach Tyler on Saturday the 7th at 1:30pm at NWCF-Greenlake then on Saturday the 21st at NWCF-Bellevue with Coach Kristina and Co. This program has been going great, and we love to see everyone making great strides in their training. Even for those of us who aren’t able to perform all those tough “FB” movements, the point of the class is to build a skill base and it’s open to anyone interested in competing.  The cost of this special class is $10/person.

Mobile Body Fat testing is returning to NWCF-Ballard on Monday, Sept. 9.  Appointments are available all day, so make sure to sign up at the front desk upon your next visit.  This is a great opportunity to find a baseline then bust your butt for a month and retest to make sure that your training, nutrition, rest, supplementation, etc. are taking you in the right direction.

If you join us at Ballard on Saturday, September 21st, show up early or stay late for massages, chiropractic and movement analysis, rock-taping and more from our friends at Kinetic Sports Rehab. They will be onsite at NWCF-Ballard from 7:45am-noon, so come on by and see how much of a difference these guys can make!

Who wants to get that muscle-up?!!!  Coach Tyler has a way with this movement and he’s venturing across Lake Washington to share his knowledge at NWCF-Bellevue.  Be there on Saturday, Sept. 28th at 1:30pm for his MU Clinic and get on top of those rings.

For your viewing pleasure, here are your video updates for August from each of your NWCF locations as well as our events guru, Coach Jill:

As always, please like us on our Facebook page and Tweet with us.  And for goodness sakes, please tell your families and friends to pay us a visit!  We always appreciate your supportive reviews on Yelp and we encourage you to contact us at info@nwcrossfit.com to tell us how we are doing.

Finally, as we welcome new faces into the NWCF community, we are so grateful for the support that you all show to these folks.  Those first couple of months can be intimidating for some, but our wonderful established members are soooooo terrific about putting our newest members at ease.  Thank you!  Have a great month of September and we will continue cooking up more exciting things to come!

-Coach Brian and the NWCF Coaching Staff

NW CrossFit

Voted Top-10 CrossFit Gym in America!

You don’t have to be an athlete to become an athlete.

Learn more about getting started!

 follow us on Twitter | friend us on Facebook

Copyright © 2013 Northwest CrossFit, All rights reserved.

NWCF August 2013 Newsletter

Enjoy this update for August 2013 from your friends at Northwest CrossFit!

August 2013

Happy August NWCF Nation!

We want to get this month started right by giving you all a heads up on recent and upcoming happenings at Northwest CrossFit.

A huge congratulations to NWCF – Bellevue members Eric Jarvis and Keith Chrisman for representing in a major way at the CrossFit Games last weekend in Carson, CA!  Eric Jarvis is officially the 7th fittest 50-54 year old man on Earth and Keith Chrisman is the 5th fittest 40-44 year old man on Earth.  Both displayed a ton of guts and great sportsmanship throughout the competition.  NWCF is proud of you guys!

If you join us at Ballard on Saturday, August 3 show up early or stay late for massages, chiropractic and movement analysis, rock-taping and more from our friends at Kinetic Sports Rehab. They will be onsite at NWCF-Ballard from 7:30am-noon, so come on by!

And, don’t forget to come out and support all of the members and coaches competing at WOD Fest at Gasworks park on Sunday, August 4 (NOTE: 9am & 10am classes only at all 3 locations on Sunday, Aug. 4). The weather is supposed to be nice and warm so make this a family activity and have some fun with it.  Check the schedule at www.wodfest.com.  Don’t forget to sport your NWCF gear loud and proud!

The safety of our members and your children is our #1 priority!  You have probably noticed the cordoned off areas at NWCF-Greenlake and NWCF-Ballard where we are asking that the kiddos remain when they visit the gym with Mom and Dad.  We appreciate everyone’s cooperation in keeping children off the floor and clear of equipment.  There is one exception to this rule…Family CrossFit Class with Coach Tyler and Coach Carlos.

On Tuesday, August 6 NWCF is launching its Family CrossFit program at NWCF-Ballard.  Coach Carlos will be leading the charge and we hope you and your kids (ages 7-13) will join us for some fun family fitness.  The class goes from 3:30-4:30pm on Tuesdays and Thursdays.  The price is $79/mo/child or $15/visit/child.  With this in place, you and your kids can now work out together 5 days a week on M/W/F at Greenlake and T/Th at NWCF-Ballard.  We realize that, once school starts up again, kids get out of class at varying times.  We can roll with that!  We will have some open gym time from 3:30-3:45pm and then start the class so you and your kids have time to get to the gym.  We will continue to work kids in as they arrive.  Have a read of this NW Times article and the subsequent study from the Institute of Medicine citing the link between exercise and academic performance for the kiddos.  Surprise, surprise; there’s a link!  Schools are cutting fitness programs, but NWCF is here to save the day.  Inquire with carlos@nwcrossfit.com for more info at NWCF-Ballard and tyler@nwcrossfit.com at NWCF-Greenlake.

Our next Competitive Track class will be led by the Ballard crew on Saturday the 10th at 1pm. This program has been going great, and we love to see everyone making great strides in their training. Even for those of us who aren’t able to perform all those tough “FB” movements, the point of the class is to build a skill base and it’s open to anyone interested in competing.  The cost of this special class is $10/person.

Butterfly Pull-Up Clinic, Saturday August 24th @ 1pm: This clinic will be led by Coach Joe and Coach Sam at NWCF-Ballard, and is limited to 25 people. I know there are plenty of members interested in getting these down, so contact joe@nwcrossfit.com to save your space.

For your viewing pleasure, here are your video updates for August from each of your NWCF locations as well as our events guru, Coach Jill:

  • NWCF – Ballard featuring Coach Joe
  • NWCF – Greenlake featuring Coach Tyler
  • NWCF – Bellevue* featuring Coach K with guest appearances from superstars Eric Jarvis and Kelly Starrett
  • NWCF – Events featuring Coach Jill and introducing Coach Scott

*Want to see the now infamous Eric Jarvis butt slap (of encouragement)?  Of course you do; skip forward to the 04:00 mark of this video.  Or, you can watch the whole event from the beginning.

As always, please like us on our Facebook page and Tweet with us.  And for goodness sake, please tell your families and friends to pay us a visit!  We always appreciate your supportive reviews on Yelp and we encourage you to contact us at info@nwcrossfit.com to tell us how we are doing.

Have a great month of August and thank you as always for making this NW CrossFit community so amazing!

-Coach Brian and the NWCF Coaching Staff

NW CrossFit

Voted Top-10 CrossFit Gym in America!

You don’t have to be an athlete to become an athlete.

Learn more about getting started!

Copyright © 2013 Northwest CrossFit, All rights reserved.

NWCF FAMILY FEUD

Here they are.  Family Feud workouts for this Saturday are posted!

We will see you all at 2pm at NWCF-Bellevue to throwdown!!!

Each Team consists of 3 Men and 3 Women.  Each workout is performed by 2 Men and 2 Women.

Chipper: 1 Team at a time
Buy-in: 30 Thrusters (each individual) – 110# / 75#
Must be completed on one barbell

Then, each member run to one of the exercises to get ready for the following 4-station circuit. once each member is standing with arm up at their exercise they picked, they can start.

4-station circuit: Team cannot rotate until each member is finished with their respective movement and standing with one arm up.
30 of each:
Calorie Row (must set rower to 0 before the start)
Kettlebell swings – 2 pood /1.5 pood
SDHP – 95#/65# (must be completed on one barbell)
Plate Burpees

Pay-out: 30 Deadlifts (each individual) – 225# / 155#
Must be completed on one barbell

Relay: All teams will be competing at same time.
All team members complete as a team the following: Only one member working at a time, once completed move onto the next exercise.
75 pullups
75 game standard box jumps
75 power snatches – 110#/75#
100 m Relay Run
Come back and perform the same
75 pullups
75 power snatches – 110#/75#
75 game standard box jumps
100 m Relay
Each member does 25M lunge overhead with 55/35lb after relay, once all team members cross the line the whole team has to run an 800m to the finish line.

A Hero Amongst US

20 min AMR of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Some of you may know the WOD above as “JACK”.  JACK is one of the many Hero WODs that have been created in honor of fallen servicemen and women killed in the line of duty.  This particular WOD was developed as a tribute to Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA. Tragically, SSG Martin was killed on September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Jack is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

What you, as a NWCF member, may not know is that Jack’s wife Ashley is one of our own.  A NWCF-Greenlake member since November, Ashley is continuing her pursuit of fitness through CrossFit that was introduced to her by her late husband who would send her workouts while deployed overseas.

On occasion, we at NWCF ask for your help in contributing to great causes that benefit good people.  This is one of those times.  Ashley is currently training for the Marine Corp Marathon in October which also serves as a fundraiser benefiting T.A.P.S. (Tragedy Assistance Program for Survivors). I ask you to please visit Ashley Martin’s personal fundraising page to learn more about her, SSG Jack M. Martin III, and make your contribution to a program for survivors that had a profound affect on Ashley’s life when she needed help the most.

Along with the good folks at Rainier CrossFit, where SSG Martin trained prior to his deployment, we will be programming JACK on Sunday, September 29 in honor of him, Ashley and their sacrifice.

Jack1MartinHero_th.jpg

Thank you in advance for your commitment to our community!

With gratitude,

Coach Brian

Guess who’s one of America’s Top 10 CrossFit Gyms. We are!

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After Northwest CrossFit was opened in 2007 by owner and athlete Jake Platt, the box had to expand — so many athletes had joined that workouts were being held outside in the parking lot. Platt decided to build two more locations (with input on layout from engineers, architects, and athletes), so each gym is aesthetically pleasing and has all essential amenities like good lighting, open floor space, and tons of equipment. Plus, the Greenlake space has floor-to-ceiling garage windows that are often open when the weather is nice. And if you are looking to become a coach, we recommend working here—each trainer at Northwest CrossFit receive health and medical insurance, and ongoing education/retirement contributions.

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