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Primal Pacs

Rogue Do-Win
Pendlay Barbell
Adidas PowerLift Trainer
Adidas PowerLift Trainer
 
Sized-Up
Competition Group.JPG

Thank you to everyone who came out on Saturday to compete in our "Size up the Competition" Pre-Qualifiers Challenge.  There were 16 comptetitors total, hailing from various local affiliates including CrossFit Eastside, CrossFit Seattle, Xplore CrossFit, Lynnwood CrossFit, and CrossFit Tacoma.  The gym was packed, the workout was hard, and two people walked away with a little extra spending money.  Congratulations to Morgan from CrossFit Tacoma and Lindsay from Lynnwood CrossFit, who were our top male and top female competitor.  Think you can beat Morgan's time of 16:56?  Give the workout a try:

For Time:

50 Box Jumps @ 24/20"
20 Thrusters @ 60/40kg
30 Pull-ups
800m Row
30 Overhead Squats @ 40/30kg
20 Deadlift @ 100/70kg
50 Wall Ball Shots

A special thank you goes out to our helpers Phil, Vlad, Heidi, Lisa, Coryn and Andrew.  They were responsible for judging/counting each of the competitors, scaling on the fly when needed, and providing support, motivation, and coaching when needed.  The competition would not have been possible without them.

Competition OHS.JPG

Morgan Thruster.JPG
 
Stairway to Heaven?
After Big Climb.jpg

Urban CrossFit represented well at the Big Climb this year!  We managed to get into the top 10 fundraising teams thanks to Ben Morris, who was the second highest individual fund raiser for the whole climb!  Most of us who had done the climb before finished faster than the year before, and Jake Terry was the second fastest CrossFitter overall!  Pictured above is most of our crew enjoying some food and drinks at the Pike Brewery afterward.

Name
Age
Time
Place By
Age Div

Place
Overall

Jake Terry
26
10:17.15
24/440
83/2927
Chris Herrman
35
11:58.40
89/416
394/2927
Ben Morris
35
12:30.60
126/416
552/2927
Travis Janeway
30
12:49.75
150/416
665/2927
Craig Cooper
26
12:50.65
172/440
669/2927
Janice Klafin
34
13:08.75
39/393
763/2927
Lisa Black
45
14:57.10
66/220
1420/2927
Mindy Uber
33
15:16.65
134/393
1521/2927
Christina Howard
29
15:20.60
154/354
1545/2927
Rachel Roebuck
31
16:52.05
198/393
1943/2927
Teressa Jackson
25
23:33.05
305/354
2661/2927

 
Greasin' The Groove
Pull-up Challenge.JPG

Pictured above are most of our athletes who recently successfully completed our 50 Day Pull-up Challenge.  The rules were simple(ish): Day 1 you perform 1 Pull-up, Day 2 you perform 2 Pull-ups, Day 3 you perform 3 Pull-ups, etc.. If you miss a day, you can buy back in by performing all the pull-ups you missed plus the pull-ups for that day.  The challenge ran Monday through Friday only, for 10 weeks.  By the end of the challenge, everyone had done 1,275 pull-ups!  Congratulations to everyone who participated, who are all much better at pull-ups now!

 
Totaled
Total Group.JPG

We held a CrossFit Total this past Saturday.  There were many PRs, a few missed attempts, and of course, a big giant deadlift at the end.  A special thank you goes out to Mindy, Janice, and Vlad, our helpers, who made everything run smoothly.  Congratulations to all the athletes that came out to participate, and we look forward to seeing more of you at the next Total.

Travis Deadlift.JPG 
 
Airborne
Box Jumps.JPG

Simple, explosive, primal, graceful.  The box jump.  What's your highest jump? 

Check out the high flier in this video: 50" Box Jump
 
"Size Up The Competition" Pre-Qualifiers Challenge
Games08Jelli185DL.jpg

Join us Saturday, March 28th at 12:00pm for some friendly local competition before the CrossFit Games Regional Qualifiers.  We will be hosting the challenge, which will consist of a single hopper-style workout, the format of which will be announced at the competition. All are welcome to participate and/or spectate.  There will be a $10 entry fee.  The top male and top female finisher will split half the pot.  If you wish to participate, contact us via our contact page so we can get a rough idea of how many participants to expect.
 
Chip Away
A "Chipper" workout usually consists of a list of exercises that you perform once, for time.  As an example, we performed the following chipper workout last week:

For Time:

50 Box Jumps @ 24"
21 Thrusters @ 43kg
21 Sumo Deadlift Highpull @ 43kg
50 Kettlebell Swings @ 24kg
21 Deadlift @ 80kg
21 Burpees
50 Wall Ball Shots

The workout is called a chipper because we throw you in one end:

Chipper Start.JPG

And you come out the other feeling like a mangled version of your former self, as if you've just been through a wood chipper:

Chipper End.JPG