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Primal Pacs

Rogue Do-Win
Pendlay Barbell
Adidas PowerLift Trainer
Adidas PowerLift Trainer
Class Schedule Change

The evening classes are getting large enough now that we're going to split our one evening class into two.  Starting Monday, February 2nd, we will be offering classes at 5:30pm and 6:30pm, Monday - Friday, instead of just one class at 6:00pm.
Urban CrossFit & Lululemon Join Forces!
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Every month, Lululemon Athletica features a studio of the month.  For the month of February, Urban CrossFit is that studio!  Come join us at their Pacific Place location every Sunday in February from 9:30 - 10:30am for a FREE CrossFit workout!  See their website for details.
Preventing Tears
Bloody Hands.jpg

Have your hands ever looked like this after a WOD?  If so, watch this video that was featured on today in which Coach Rippetoe explains why calluses form and how to prevent them.

Rip on Grip - video (wmv) (mov)
Pull Through

Phil demonstrating good body mechanics at the end of the drive.  Neutral spine, shoulders down and back, elbows close to sides, finish with handle right under chest.
CrossFit Games 2009

When: July 10th-12th, 2009

Where: Aromas, California

Why: To crown the fittest man and woman.

How: This is the first year that the games will have regional qualifiers.  Our region includes Washington, Oregon, Idaho, and Alaska.  The Regional Qualifiers will be held on May 16th here in Seattle at Magnuson Park inside Hangar 30.  The top 4 males and top 4 females from our region will be sent to the games.  Stay tuned for more information on when and how to sign-up to participate.  We will have a link up to the games soon.
Strong Work


"Properly performed, full range-of-motion barbell exercises are essentially the functional expression of human skeletal and muscular anatomy under a load." - Mark Rippetoe, from "Starting Strength"

Correlation is not Causation

I'm sure everyone can relate to the above comic.  Dr. Michael R. Eades, co-author of one of our favorite books, "Protein Power", posted it today on his blog, preceding a great post about how observational studies, the one's typically quoted in popular media, prove nothing.  The post is linked below, as well as a related article written by Gary Taubes, author of another of our favorite books, "Good Calories, Bad Calories", for the New York Times a few years ago.  Enjoy!

Observational Studies

Do We Really Know What Makes Us Healthy?