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Little Victories

Last weekend was extremely hectic for me – what else is new. I actually wanted to get this post written on Sunday but sometimes in life the big post-finishing victory isn’t in the cards. That’s ok though – life is really built from all of the LITTLE victories. The times we remember to add some...
cf games

Behind the Scenes Look from the 2014 Games

Rich is still the man.  Camille made the podium… in a big way. And I had the pleasure of seeing it all, as many of you did.  However, I had a different vantage point than many people this year.  I am a chiropractor and I had the fortune of being invited to treat the athletes at...

Freytag Fran

Yesterday was Fran Day at CFWN. To the true (nutso) CrossFitter, that means all day was Fran Day – alternating feelings of self-doubt and confidence; nausea and lightness; increased heart rate and deep breathing. It’s coming and it’s too late to improve. I mean, technically, it’s just a WOD. But …
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Think of Fitness as Food

Think of fitness as food. The globogym is your major fast food chain. You walk in a McDonald’s anywhere in the world, you know what you’re going to get. Same goes for Planet Fitness, The Edge Fitness and most of those other 24 hour gyms you see everywhere. CrossFit is like a locally owned Italian...

My New Friend Fran

After nearly 2 ½ years of CrossFit, today I did my first RX Fran, and I couldn’t be happier with what Fran taught me, even if my lungs hate her right now.

Sorry I Dripped My Face Sweat in The Chalk Bucket

It’s been a minute since I’ve been ashamed of my sweat. I remember the days of high school when a hot day would come break the southern California streak of perfectly perfect weather and I would have to pick out a dark shirt to wear for the day. Sweat is less noticeable in black. But...

The Importance of Self-Talk For Peak Performance

I’ve discussed in several posts the importance and affect self-talk can have not only on your state but your athletic self-talk performance as well. Self-talk, that is, what you say to yourself absolutely has a significant influence on performance, both good and bad. It makes sense that if you tell yourself you’re …

Natural Weight Loss with the Help of Qi Medicine

Did you know that one of the most common problems faced today is obesity? And sadly, the fast food phenomenon affects both kids and adults. But that’s not all. Being on the heavy side also means higher risk of heart disease, diabetes and respiratory diseases among others. So what can you do? Lose weight, of...

Don’t Drop Your Squats

Squats: Using a Spotter vs Dropping the Bar When I first started lifting (and squatting) I didn’t really care whether I had a spot or not when I went for a heavy lift because I knew I could safely drop the bar if I got stuck at the bottom. Actually to be honest, I’m pretty sure I...
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Thigh Pride: Bridging the Gap

When I was seven years old, my mother proudly showed me the space between her thighs as she stood with her feet together. Yes, my mother had achieved the coveted thigh gap. Even being so young, I was in awe. I couldn’t believe such a thing was possible. My thighs collided at the knees. When...

Kinesiotaping and Performance

You’ve definitely seen it on athletes during the London 2010 Olympics, and most recently in the World Cup in 2014. Now it is cropping up on the skin of athletes in all major league sports. What am I talking about? Kinesio Tape (Note, there are many brands such as SpiderTech and RockTape. For all further...

WOD Recovery Yoga for High Rep Wall Balls

How many Wall Ball shots does it take to make sitting down impossible for a few days post WOD? I am going to say roughly 150. So there you are walking into your Box ready to workout, and there it is on the whiteboard, Karen, for time. Cancel all your plans for the next few...

Minimizing and Masking Odor in the Box

Being stinky is a part of working out, but there are some times when smelling, well, ripe, isn’t acceptable after your work out of the day (WOD). To minimize that “just killed it in the box” telltale odor, try some of these tricks that don’t require you getting anywhere near a shower stall:

Setting Yourself Up For Peak Athletic Performance

With the CrossFit Games about to begin I thought I’d talk a bit about how to set yourself up for peak athletic performance and success. Success…ah yes…we all strive for it! Whether it is in athletic pursuits, business, career, fitness, family or other athletic success personal undertakings we all want to achieve our …
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trainwithrenee published the post Now What? Maintaining Your Weight...and Your Sanity on Tabata Times
Last week I turned 18...well, sort of. Actually, it was my 18-year anniversary of maintenance of...
CrossFit Yelm posted on Facebook

Derrick is home from his 3 day Teen Competition at Brand X CF. We are so proud of him. He tied for 2nd place in his division! Way to go Derrick!!!!

CrossFit Trident Athletics shared an image on Facebook

Johnny is back at it, working his way up in a clean and jerk complex . First day back and not wasting any time! #TridentAthletics #TridentStrong #TridentOpen

CrossFit Counter Culture shared an image on Facebook

#crossfitcounterculture #crossfit #sdhp

CrossFit Yelm posted on Facebook

I promise to post your wod for Friday. I will not be able to get to a computer till after midnight. Sorry -Annie

leisaschwab published the post Little Victories on
Last weekend was extremely hectic for me - what else is new. I actually wanted to get this post...
CrossFit Yelm shared an image on Facebook

Nick Porterfield, D.C. published the post Behind the Scenes Look from the 2014 Games on
Rich is still the man.  Camille made the podium... in a big way. And I had the pleasure of...
CrossFit Counter Culture shared a link on Facebook

CrossFit Yelm shared a link on Facebook

CrossFit Yelm shared a link on Facebook

CrossFit Counter Culture shared an image on Facebook

This Saturday August 2nd, we will be hosting the 31 Heroes WOD. Come pay your respect to those who lost their lives. Bring a friend to join us in the event. We will be accepting donation on behalf of the organization. The 31 Heroes On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.The 31 Americans were not the only ones that died as heroes that day. We cannot forget the sacrifice of our Afghan comrades. Seven Afghan commandos and one Afghan interpreter were also killed in action and we cannot look past their sacrifice. They too are heroes and we thank them and honor them and their families.

Rainier CrossFit shared a link on Facebook

A couple pictures from RCF's Strongest Man and Woman 4 in 2009. It's TBT on the blog!

CrossFit Yelm shared a link on Facebook

CrossFit Counter Culture shared an image on Facebook

CrossFit Counter culture is adding a Pre-teens/Teens class starting in August. The class combines gymnastics, body weight movements, and weightlifting elements to develop work capacity and basic skills. Additional elements that encourage bone density development, cross body movements, and coordination. The elements are combined to keep children engaged and entertained, while teaching them proper movement technique and creating a broad athletic foundation. Reserve your spot now!

Rivertown CrossFit posted on Facebook

Im thinking River float sunday……. BBQ and Softball next weekend. Its going to be 90 this weekend. Figure something water related will be a little more comfortable. haha

savfmarie published the post Improving Ankle Mobility - The Key to Better EVERYTHING on
Imagine life in the box with super-weak ankles that give out at the most inopportune moments...
Kristy Parrish published the post 10 Things You Missed by Not Going to the 2014 CrossFit Games on
This year, as with the past few, the CrossFit Games were available for everyone to watch live...
Silverdale CrossFit posted on Facebook

Thursday: I. Front Squat 5x3 +5 II. 21-15-9 Push Press (115/85) RX + (135/95) Pistols Push-ups

CrossFit Belltown posted an article
CrossFit Belltown posted an article
Rainier CrossFit shared an image on Facebook


OGER CrossFit posted on Facebook

OGERs!!! WOD for 7/31/14!! 5 Rounds ~ 1 Deadlift (80% of your 1RM) 5 Power Snatch (75% of your 1RM) 15 Burpees

Rainier CrossFit shared a link on Facebook

Hey RCF- Josh says he'll make us beer for Strongman if we vote for him. Actually he said he'd make beer, Laurie says go vote for Josh. He's JoshoftheNorth and his song is junk food junkie. He's in a heated battle over a guitar (which he plans to give away if he wins) and needs our help to beat the playground bully (seriously!) Go vote, you need an email address but it's quick.

Kitsap CrossFit shared a link on Facebook

On Oct 25-26 Kitsap CrossFit will be hosting a two day seminar to teach you the fundamentals of strength training as well as nutrition with Registered Dietician and Crossfit Affiliate Owner, Jeremy Mullins, along with the 2x Arnold Classic Champion in the sport of Olympic Weightlifting and the owner and head trainer of Kevin Cornell Fitness, Kevin Cornell. Cost is $149 and you can register by clicking on "shop" and selecting "Kitsap CrossFit".!shop/cvbw/!/~/product/category=0&id=35954647

OGER CrossFit shared an image on Facebook

OGERs! PLEASE give a super huge shout-out to our power-lifting painted vegan, Sara Russert for an AMAZING performance at her comp last weekend!! SHE WON!! So proud of you, Sara!!! (reposting to the main page, in case anybody missed this!!)

King CrossFit shared a link on Facebook

Here's a little gem courtesy of our friend Yuki.

CrossFit Everett shared a link on Facebook

don't save it for the WOD's - work your goats!

Orcas CrossFit shared an image on Facebook

Happy 25th bday Tessa! 7/28/14

Foundation CrossFit shared an image on Facebook

We had a blast at the @crossfitgames this year! Came back to an awesome surprise from our good friend @carlpaoli : a signed copy of his new book @freestylethebook • come check it out at the gym and/or pick up your own copy!

CrossFit Puyallup shared an image on Facebook

The real wedding is tomorrow in Vegas! Watch it live at 7pm here:

CrossFit Puyallup posted on Facebook

Notice: Chair massage is canceled for now.... We will let you know when it is available again. Hopefully soon!

South Sound CrossFit shared an image on Facebook

This time with pictures-:)....Proud daughters! This is Sheila's first unassisted handstand hold! Yeah-:)

Orcas CrossFit shared an image on Facebook

Love finding notes like this on the white board! Sorry I didn't get to meet you Brian, please come visit again!

Orcas CrossFit shared an image on Facebook

Love finding notes like this on the white board! Sorry I didn't get to meet you Brian, please come visit again!

Waypoint CrossFit shared a link on Facebook

Come cheer on WPCF at the Northwest Battle of the Beasts this coming Sunday.

Molly Eledge published the post Three Ingredient Avocado Breakfast Bake on Nutrition WOD
So easy and so nutritious! This breakfast only takes a few minutes to prepare and can easily...
Jogo CrossFit Bellingham shared an image on Facebook

OGER CrossFit shared an image on Facebook

Got a little behind in posting results pics!! Here's a whole slew of them to catch up on!!! 7 - 24, 25, 28, 29!! And a bonus pic of 5pm throwdown of GRACE!

CrossFit Infusion posted on Facebook

REMINDER!!! This SATURDAY the 10AM class will be held at the Meridian Ave Massage grand opening. Even if you aren't working out at 10AM we encourage you to stop by at some point between 10 and 5 and check out the venders, get some grub, and there are even activities for the kids! 21715 103rd Ave Ct E D-401 Graham, Washington 98338

CrossFit Roseburg shared a link on Facebook

Take 15 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, …

CrossFit Everett shared an image on Facebook

a laugh for this morning ...

Kitsap CrossFit shared a link on Facebook

Kitsap CrossFit is proud to host the CrossFit Endurance Trainer Seminar on September 13-14. The Endurance course is a powerful weekend of getting faster, stronger and increasing overall fitness/performance. This introduction to CrossFit Endurance fundamentals is ideal for coaches/trainers, all endurance athletes, CrossFit athletes looking to shave WOD times or simply for those of you looking to fine tune your run mechanics.

CrossFit Roseburg posted an article
King CrossFit shared a link on Facebook

A. Mobility B. Warm-up w/ blank bar 10 muscle snatch from the hang 10 hang power snatch 10 behind the neck push press 10 good mornings 1 round C. WOD Teams of 2 A. 300m Team Run 18 muscle-ups (Rx Lite: 40 pull-ups) 300m Team Run 16 muscle-ups (30 pull-ups) 300m Team Run 14 muscle-ups (20 pull-ups) Each time the athlete breaks a set of muscle-ups or pull-ups they must run 200m as a team. 12 minute cap. Rest 3 to 5 minutes (set-up bars for WOD B) B. 40 Hand Release Push-ups 30 Power Snatch …

CrossFit Olympia shared an image on Facebook

Tom is being supportive during Jeremy's Bday Burpees. I think this deserves a caption contest. Lol

CrossFit Break Through posted on Facebook

Workout for Wed, July 30, 2014 A.) 15-20 Minutes Gymnastics Skill 1st Station: Rope Climbing 2nd Station: Hand Balancing 3rd Station: Muscle-up Practice B.) 3 Rounds - Max Effort 1000m Row Rest as much as needed between efforts ***During Rest, Foam Roll and work on Midline Stability***

CrossFit Everett shared an image on Facebook

Wednesday's thought ...

CrossFit Everett shared a link on Facebook

Wednesday's WOD

CrossFit Everett shared a link on Facebook

beef tallow ... hmmm ...

CrossFit Everett posted on Facebook

The WOD has a way of trying to mess with your mind. That's its job. Your job is not to let it.

CrossFit Olympia posted an article
CrossFit Southwest Portland posted on Facebook

WarmUp Run or Row 400m 1 Len KneeHigh 1 Len ButtKick 2 Rounds :10 HSH 5 KipSwing 1) 5x3 HangPowerClean; Rest as needed 2) 10 Rounds ForTime 15 PushUp 100m ShuttleRun Cool Roll

CrossFit Outcome shared an image on Facebook

CrossFit Prineville posted on Facebook

ROPE CLIMBS tomorrow peeps! Bring protection! lol

CrossFit i1uvit shared an image on Facebook

New i1uvit bolder head bands are in! 5 color options, $25 each.

CrossFit Grants Pass posted an article
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Rogue Valley CrossFit posted an article
CrossFit Salem shared an image on Facebook

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