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Strength For Shayla

The following message is from Ali:

For the past 3 years I have been apart of a group called TRVLSQD (‘travel squad’). Many people ask what TRVLSQD is. It’s not what, it’s who. This is who we are. We are simply here to help those who might not otherwise be helped.

Those of you that are here reading this know that time stands still for no one, and the support engine of our Team was recently activated to help a life that has just begun. I have been blessed to be contacted by a friend within 1SFG (First Group Special Forces- US AMRY) that one of theirs – Shayla – was undergoing a battle against leukemia. Let me take a slight step back and give you all the complete story:

Shayla was born in June of 2015 with a birth diagnosis of Down Syndrome, Transient abnormal myelopoiesis (TAM)( pre leukemia condition), and a Ventricular septal defect (VSD).  The tam resolved by itself at 3 months old as expected requiring no further treatment but due to it required once a month blood draws to check for a relapse into childhood leukemia, she had open heart surgery at 4 months old at Seattles Children’s to repair her VSD. Now at 2 years old, on her monthly blood check they found abnormal cells which lead to further testing which lead to the diagnosis of childhood AML (Acute myeloid leukemia), within 24 hours of diagnosis she had a medicine port implanted on her chest, and 48 hours later started her first round of Chemotherapy… 5 more months of treatment expected to follow if all goes well.

On August 19th, 2017 at CrossFit Lacey Training Day we will come together to take the Strength given to us from the fight that Shayla now endures, and return that Strength right back to her. If you want to help us, come and embrace the wonderful dysfunctional love of our Team by joining us on that day.

I PROMISE you, it is one that you won’t want to miss.

Register for the STRENGTH FOR SHAYLA lifting event here.

If you have any questions, comments, or concerns, please don’t hesitate to contact Ali!

ARTICLES

+ Nutrition: Real Science Stands Against Industry Myths – CrossFit Journal

CrossFit WOD for Thursday 7/27

10 rounds for time:
10 burpees
10 box jumps, 24/20″

Compare to 20APR2017. Post time to whiteboard / comments!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Endurance Club WOD

Long Interval: 4x 1000m run, 60sec rest, 400m, 2min rest, 200m, 30sec rest

Leveled Up!


Sheena C and her Level 2 CrossFit Trainer crew at CrossFit Belltown (courtesy CrossFit.com)

She was so excited she couldn’t help but blink.

ARTICLES

+ Drunk On Sugar? – CrossFit Journal

The decision has been made. We will be stopping sales of water and KILL CLIFF and instead now only serve Michelob Ultra as a post-workout beverage:

How many popular CrossFitters did you spot?

CrossFit WOD for Monday 2/5

bench press 5x5x75%

Fitness

3 rounds for time:
20 wall ball, 20/14#
20 burpees

Performance

3 rounds for time:
20 2-for-1 wall ball, 20/14#
20 plate jump burpees

Post times to whiteboard!

Olympic Weightlifting WOD – Test Week!

Monday: back squat, snatch max
Wednesday: front squat, clean & jerk max
Friday: overhead squat, power snatch, power clean & jerk

Kettlebell WOD

Ground Force
Skills: Cleans
Review: TGU
Simple and Sinister Test

BEAR Complex, Pukie Brewster, Dubs

Burpees, when done with the Freestyle Connection method (linked video below), should be considered cardio as it remains low-powered, but rhythmic and repeatable for a long period of time.

[1.] straight legs, bend over, [2.] sprawl back to lay down, [3.] pushup to arch (squeeze butt to protect low back), [4.] jumping good morning, [5.] clap overhead, [6.] repeat

Alternatively you can do a burpee by sprawling hard, absorbing the drop, immediately staying tight for a quick pushup, kicking the feet back up, and jumping vertical while clapping overhead. This requires a strong midline and can tax the upper-body pushing muscles sooner than the other method.

ARTICLES

+ The Three Amigos of Ego – CrossFit Journal

CrossFit WOD for Skills Sunday 1/8

BEAR COMPLEX every 2 minutes on the minute for 14 minutes, then

“PUKIE BREWSTER”

150 burpees for time

followed immediately by 2 minutes max double unders

Post time to whiteboard!

HellaFit WOD

TABATA THIS+THAT

1. OH hold
2. thrusters
3. weighted lunges
4. pushups
5. pull-ups/ring rows
6. athlete’s choice of bike, row, jump rope

1 minute of midline work after each tabata.