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Enjoy the holiday with family and/or friends. Looking for something to do?? Checkout some of the activities at Kin Coulee.

When moms workout...

Children workout...

10 rounds

3 strict pull ups
3 ring dips
10 ovhs
10 butterfly situps

Run 800 m
30 muscle ups or 90 chest 2 bar pullups + 90 ring dips
Run 800 m

"Be not afraid of growing slowly, be afraid only of standing still."

Chinese Proverb

Taping your hands for pull-ups from CrossFit Los Angeles on Vimeo.

Going heavy!!

Deadlift
go for max...

The Friday crew were on fire today! Everyone set a new personal record for their dead lifts! My advice--do not mess with these ladies today!!!

Yeah Jordan 205lbs !!!

Go Richelle... get it up!!!

Oh yeah 210lbs!!

Hey Kevin approach Richelle with caution. I heard her say "He better not mess with me because I can now deadlift him" or something like that :)

Awesome job everyone!

12 min AMRAP Ladder of

squat cleans
box jumps

start with 3 reps of each exercise and increasing by 3 each round: 3, 6, 9, 12 etc

Slaying it at the underground...

CrossFit 4 Moms:

Welcome back Hayley... and Hello Oliver!

"Happy Birthday to me, Happy Birthday to me!"
Happy 1st Birthday George!

Bringing the heat to 630:

Nice job on the C&J Ruth...way to smash it out!

Evan demos the "smiling"pull up!

5 rounds

10 single arm dumbbell snatch (5 each arm)
20 air squats
10 pullups
200m sandbag run

Travis and Tanner going head to head...

Part 1
4 rounds
max bench press
max ring dips

rest 5 minutes take time to stretch then:

Part 2
3 rounds:
20 deadlifts
20 Glute Ham Hip extensions
200m run

25 Clean and Jerks
75 Air squats
30 Pullups


"I believe in prophecy, some folks see things not everybody can see... once in awhile they pass the secret on to you and me"

Steve Earle ...oh yeah :)

Rhabdo what??

Rhabdomyolysis - (taken from Wikipedia) is a condition in which damaged skeletal muscle tissue breaks down rapidly. Breakdown products of damaged muscle cells are released into the bloodstream; some of these, such as the protein myoglobin , are harmful to the kidneys and may lead to kidney failure The severity of the symptoms, which may include muscle pain, vomiting, confusion depends on the extent of muscle damage and whether kidney failure develops.

Take the time to read these articles CrossFit induced Rhabdo by Greg Glassman and Rhabdomyolysis Revisited by Dr Will Wright.

Fathers Day River Run

Congratulations to Colleen and Shauna for competing and completing their first ever 5km race! U ladies rock!

Shauna... blazing the trail

Colleen... 5km no problem!

#1 fans.....next year the whole family runs right?

Lisa and Kenna
Kenna ran her first 3k race... "I'm just a little out of breath"
Awesome job Kenna!

Happy Father's Day

"My father did not tell me how to live, he lived and let me watch him"

Clarence B. Kelland

Great eats...

Coconut Curry Shrimp

1/2 cup minced onion

1/2 cup red bell peppers - or more :)

sliced zucchini cuz Samantha said it would taste good and she was right!

2 cloves garlic, minced
1 tsp ground cumin
3/4 tsp ground coriander
1/2 tsp curry powder
1 cup coconut milk - I used the whole can
1/4 tsp crushed red pepper flakes
1 pound uncooked jumbo shrimp, peeled
1 tbsp cornstarch (stirred into 1 tbsp water)
2 tbsp chopped fresh cilantro - want super fresh?? raid Tom's garden :)

In a large fry pan, heat a small amount of coconut oil and saute the onion, garlic, red bell pepper, zucchini until soft. Stir in the cumin, coriander, and curry powder, allowing them to cook and meld for about a minute. Stir in the coconut milk, and crushed red pepper flakes, bring to boil then reduce heat simmer for about 2 minutes.

Add shrimp. Continue to cook and stir gently (about 4 minutes), add the cornstarch/water mixture. Stir and let it bubble, thickening up into a delicious sauce. Salt and pepper to taste, then sprinkle your fresh cilantro over top. Remove from the heat and serve over hot steamed rice.

Delicious! Thanks Samantha for sharing this great recipe

Travis warming up with a few 45lb weighted pullups!

5 rounds

9 thrusters
9 pull ups

CrossFit 4 Moms

moms on a mission...

Jamie and Jordan going hard...

now time for a stretch and a chat!

George and Mila waiting on the sidelines...

Carter on the move...

George steps up to the bar...

21 Deadlifts
15 Ring dips
9 Pull ups

15 Deadlifts
9 Ring Dips
6 Pull ups

9 Deadlifts
6 Ring Dips
3 Pullups

Yeah its a good one!

5 rounds

12 overhead squats
12 ring push ups
12 box jumps

"An object at rest stays at rest and an object in motion stays in motion...."

Newton's First Law of Motion

I was surfing the web... not as much fun as surfing the ocean :) but none the less came across this interesting article.

Fundamentals – Steps Back, Leaps Forward

Written by Mike Hom

Often times, we become overly involved in forward progress without regard to periodic re-evaluation. This happens with both experienced and inexperienced athletes. As an example, you may be decent enough at the air squat, which then allows you to be decent enough at the front and overhead squats, which results in you being decent enough at the clean or snatch. What invariably follows is decent enough progress until you hit a very tangible ceiling – the plateau, so to speak. The basic thought process is to examine how to create quick forward progress (to maintain momentum, of course) which, for most people, is the ability to move more weight. And, often times, the easiest conclusion to come to is to suck it up and try to increase the weight with your “decent enough” form.

Unfortunately, this is not the best approach to make progress.

Virtuosity is a subject we coaches like to hit on, repeatedly, from every angle. It gives us a base motivation to be better at something. That constant improvement is what keeps us coming back. Let’s go back to the example above: Everything about our overall performance is “decent enough.” It’s alright. It ain’t anything to write home about.

We DO NOT want good enough.

We want to be the best at what we do. We aspire not for a 10 on a scale of 1-10. We want to aim for 11. The question is, how do we get to 11 when we’re at a 3, 5 or 7? How can we make those leaps of progress? Sometimes we have to do what is hardest.

We have to take steps back.

Aside from being a coach, I try to maintain some modicum of athleticism. I have to be very honest with myself about where I stand with regards to my performance overall and with each discrete movement and exercise. I am good at some. I am OK at others. I am terrible at many. I can elect to only chase my strengths. That’s great for my ego. But to become more well-rounded – to become fitter by any standard – I have to buck up and work on the stuff I am simply not good at. It also means that I have to work on all of the constituent exercises that may lead to more complex movements – regardless of whether I am good at them or not.

Going back to the original example in the first paragraph, if I am only decent enough at the clean, I will work on not just my front squat, but my air squat! Why? Because it is principally the fundamental exercise. If I cannot improve my ability to brace as hard as possible, squeeze my glutes, suck my ribs down and keep my spine and hip wedded for integrated movement without load, it would be a good guess (not necessarily a law, though) that having a load across my collarbone and shoulders will not assist in the matter.

If chasing excellence leads to success, then chasing virtuosity leads to progress. Some could say they are the same, but I say they are similar with differences. Excellence is a state of superiority in some given quality – to go above and beyond. Virtuosity is having great skill in the practice of something – anything. You want to chase virtuosity in your movement to continually nurture the seed of progress. You want to use that progress to help you chase excellence in order to go above and beyond what you think you can do, and consequently, experience success.

Be excellent. Be virtuous.

PR x 2

Rob the "Slayer"
2 personal records on one day...
a 4:01 1000m row
a 305lb deadlift... he did 3 times so I could get the perfect picture :)
Awesome!!

oh... it only counts as exercise if you end up in the back roads of Montana looking for your camera!

Karen with a twist...

150 wallball shots

every time you break or miss your target doing the wallball shots take your wallball and do 10 Russian twists.

Partner WOD

AMRAP - 12 min

Snatches
Ring push ups

1 partner does 10 snatches
while the other does ring push ups

after the snatches are completed switch keeping track of the number of push ups.

Score is the total number of push ups

4 rounds:

15 Medicine Ball Cleans
400m run
21 Kettle Bell Swings
100m run

45 times:

1 squat clean 95/65
1 bar facing burpee

then:
25 ring L sits

Congratulations to Lorna who competed in her first triathlon in Elkford, BC. She has been training hard for this event and she took no prisoners! Well done!

"Do not judge each day by the harvest you reap... but by the seeds you plant"

Robert Louis Stevenson

"Thomas"

50 OVH Walking lunges
10 Push ups

40 OVH Walking lunge
20 Push ups

30 OVH Walking lunge
30 Push ups

20 OVH Walking lunge
40 Push up

10 OVH Walking lunge
50 Push ups

Thomas at 6 months old... today turns 23!

Just another day at the underground...

What boys can do...

girls can do better
...nice handstands Jesse and Danielle!

playing with the new toy
if you think that is a keg u r right... but full of sand not beer :(

Dumb bell swings

Dumb bell thrusters

Children do what they see.... hats off to these two young ladies moms , Jamie and Ursala, who give their all every time they come to the gym!

3 rounds

5 thrusters
5 ring pull ups
5 ring dips
15 ring push ups

10 rounds

5 T2B
10 Front squats

"Twenty years from now you will be more disappointed in the things that you didn't do than the things you did do. So throw off the bowlines. Sail away from the safe harbor... Explore Dream Discover"

Mark Twain

Ginger is native to India and China. It takes its name from the Sanskrit word stringa-vera, which means “with a body like a horn”, as in antlers. Ginger has been important in Chinese medicine for many centuries. In English pubs and taverns in the nineteenth century, barkeepers put out small containers of ground ginger, for people to sprinkle into their beer — the origin of ginger ale.

Ginger is most commonly known for its effectiveness as a digestive aid. By increasing the production of digestive fluids and saliva, Ginger helps relieve indigestion, gas pains, diarrhea and stomach cramping

Ginger's therapeutic properties effectively stimulate circulation of the blood, removing toxins from the body..

Ginger Cilantro Shake

1 bunch cilanto
1 cucumber (no need to peel), cut into pieces
1 lime, juiced
½ finger length ginger (no need to peel)
5 little pieces pineapple

1. In a blender, combine cilantro, cucumber, lime juice (and a little water if needed to help blend)
2. Blend in ginger and pineapple until smooth
3. Pour into a big glass
4. Sip slowly like wine, to help with digestion

Courtesy Elana's Pantry

Oh yeah white men CAN jump!
Awesome job Tanner... 46" box jump... no problem!

The farmers wife...

5 rounds

2 rope climbs
4 tire flips
6 lateral box jumps - 20"
8 ball slams - 30# ball
10 squats
20m farmers carry (45lbs /hand)

5 thrusters
5 burpies as follows:

3 min AMRAP
rest 1 min then

2 min AMRAP
rest 1 min then

1min AMRAP

Shauna OVHS with the slosh pipe... nicely done!

5 rounds

5 pull ups
15 squats
200 m row/run

Teamwork...

the official timer...

the pit crew...

finally the thruster

Awesome job team... oh yeah Kaine... nice lift!

Max thruster
take your time find your max thruster
then:

3 rounds
12 thrusters unbroken (reduce max by 30%)

every round that you are unable to make 12 thrusters x the number remaining by 3 for burpies
eg. 9 thrusters completed so 3 remaining x 3=9 burpies

after 3 rounds of thrusters do burpies

The power of a smile...

Holiday Monday

The 5:30 class is on today all others are cancelled. Regular schedule resumes tomorrow.

"Your vision will become clear only when you look into your heart.
Who looks outside, dreams. Who looks inside, awakens...."

Brooke flips 4 Mexico!

Colleen conquers the wallball ...

The collection of Vibram five fingers keeps growing...

Jamie has no problem with the slosh pipe AKA pillar of pain!
and yes she is wearing five fingers too!

3 rounds:

20 weighted box step ups
10 ring push ups
20 mountain climbers
10m walking push up
20 squats

4 rounds

12 single arm DB cleans
12 pike touches
12 wall balls

Kaine's warm up

3 rounds

10 SDHP
5 burpee box jumps
100m sprint
10 single arm DB thrusters

after 3rd round:
50 sit ups

21-15-9

Dead lifts
Ring Dips

"There can be no happiness if the things we believe in are different from the things we do"

Freya Stark

If anyone is interested in hearing a presentation and seeing Skins compression clothing, let me know. A rep will come down.

Run 5 km

...ok 9am crew I know I said we were only going to do 2.5 km but it was such a nice morning for a run and the hill??? that was a bonus ;) ... awesome job everyone!

"The miracle isn't that I finished. The miracle is that I had the courage to start."

John Bingham

4 rounds

1 min max rep power snatch
Sprint 100m
1 mim max rep muscle ups
Sprint 100m