CrossFit Eastside

4th of July weekend hours, 2009

2009-06-30T12:32:00.000-07:00

Have a safe holiday!

We will have just one class offering this Friday, July 3, at 9am. No other classes that day.

On Saturday the 4th, we will have one class as usual, at 10:00am.

Outside the box

2009-06-22T21:41:00.000-07:00

Saturday CrossFit fun in the sun

Strong and Sable

2009-06-18T21:24:00.001-07:00

160 x 5 x 3

Flying high

2009-06-16T12:43:00.000-07:00

Congratulations on your first pull-up, Danielle!

Harness the power

2009-06-14T19:21:00.000-07:00

A pulley system from athlete to rings reduces the load by half and allows the athlete to practice ring work to develop strength and technique on exercises such as pull-ups and dips to name a few. It's particularly useful for learning the feel of the muscle-up transition that stymies so many folks.

Fast feet

2009-06-10T14:31:00.000-07:00

Quick plyometric jumps, in sequence. Keep focused, controlled, accurate movement while bounding off the ground as fast as you can. Feet touch the ground for just a fraction of a second between each box.

Doing lines

2009-06-08T20:10:00.001-07:00

Accelerate quickly, change direction quickly.

Repeat. Repeat. Repeat...

Up and over

2009-06-03T15:40:00.001-07:00

Hooverball

Brachiation

2009-06-01T11:17:00.000-07:00

Climbing, pulling, and swinging movements focus on large muscle groups, develop grip and forearm strength, and improve both external object and body control, and thus have broad functional application to other forms of exercise, work, and sport (rock and ice climbing are just two of the most obvious examples).

The kind of “lifting” involved in body-pulling movements such as rope climbing and pull-ups complements the hip- and trapezius-oriented pulling movements we do in the deadlift and Olympic lifts. The type of pulling required to pull the body against gravity or other resistance toward the hands—and in moving and lifting the body while hanging—engages different muscles in different ways, making the lats, posterior deltoids, chest, and biceps the prime movers.

For more, see the CrossFit Journal issue on macroclimbing from 2004.

Iron grip

2009-05-28T21:23:00.000-07:00

Training strength and fine motor control in the wrist, forearm, and grip by rotating and balancing a kettlebell on its handle.

She's got pull

2009-05-26T12:52:00.000-07:00

Small woman, big power.

A 40-kg "sumo deadlit high pull," as it's known (or, as we prefer to call it, more accurately, a "sumo deadlift upright row.")

CFES closed on Memorial Day 2009

2009-05-20T20:20:00.000-07:00

What's Heat likely smiling about?

Note that we will be CLOSED on Monday, May 25, '09 for the Memorial Day holiday.

However, the 10:00 am class on Saturday is on as regularly scheduled, so come get your fix then if you're in town.
Summer's coming!

Prep

2009-05-18T14:20:00.000-07:00

Prepping the mind and body for the challenge ahead.

No Saturday class on 5/16/09

2009-05-11T14:45:00.000-07:00

Photo: Ilya, during last Saturday's "Football Gone Bad" workout.

There will be no class this coming Saturday, May 16, 2009. We'll all be at the CrossFit Games NW Regional Qualifiers in Seattle instead. Come on out and join us. It promises to be an awe-inspiring spectacle!

Not a crime

2009-05-09T14:22:00.000-07:00

Coordination, accuracy, agility, balance.

Worthwhile training doesn't have to be inside the box. Learning new skills and playing new sports keeps the body and brain busy adapting to new challenges. Routine is the enemy.

Driving along

2009-05-07T10:05:00.000-07:00

Practicing leg drive for sprinting

Running man

2009-05-05T13:38:00.000-07:00

Sprint down, walk back, repeat.

All weighted down

2009-04-30T10:48:00.000-07:00

Playing the farmer and the draft horse all at once.

Low rings

2009-04-28T12:59:00.001-07:00

Core skills. Oh, and shoulders too.

Thriving

2009-04-26T10:23:00.001-07:00

Members of CrossFit Eeastside's Team Survivor class learn to deadlift.

Liftoff

2009-04-23T11:46:00.000-07:00

Using the power of hip extension to drive the bar up off the shoulders gets a heavy load overhead in a push press or push jerk. Note the fully extended hips and upward "jump" in both of these examples, as the athletes launch the bar off their shoulders and straight up.

Elbows up!

2009-04-21T20:43:00.001-07:00

Now, that is where your elbows should be in a sumo deadlift upright row (a.k.a sumo deadlift high pull).

Franalicious

2009-04-19T17:41:00.000-07:00

Fifteen. Twelve. Nine. Oh my.

Five consecutive days of thruster/pullup workouts for the advanced classes at CFES began with a 70-kilo thruster and chest-to-bar pull-up version of "Fran." (Oh, and no rack, so you have to clean the bar up every time you drop it.) Here, Jim tackles the near-bodyweight thrusters.

Team work

2009-04-16T09:57:00.000-07:00

Mini Cooper

2009-04-14T12:51:00.000-07:00

Craig Cooper from Urban CrossFit getting strong at CrossFit Eastside.

Febuary 2009 Bodyweight = 173.2lbs
Squat personal best = 147k (323.4 pounds)
Deadlift personal best =167k (367.4 pounds)

April 2009 Bodyweight = 196.4lbs
Squat personal best = 170k (374 pounds)
Deadlift personal best = 192k (422.4 pounds)