Out of 68 Total Teams in our Region, Team CrossFit Lakewood is ranked 37th place! The way that the Team Competition works, is the top 30 teams from each Region make it on to the next round of competitions, which is called Regionals.
Currently, we’re only 13 points and 7 places away from 30th place, so that’s WELL within reach with 4 weeks still left to go!! Great job, everyone!
*The Website has had quite a a few issues so far, so any of this information MAY be incorrect, but as of now that’s what it shows.
*****CFLW MOMENT OF PRIDE*****
Our very own Megan Pendergraft is currently ranked 35th place in our Region after week #2. Yeah, Megan!!
A lot of people are losing their minds over the display issues that are occurring on the 2011 CrossFit Games Website (definitely not me, though…. I’m cool… not waiting at all… seriously…). In response to the high volume of concerns/complaints/comments, they have just released the following statement on the Games Website:
“Don’t worry if your submitted results aren’t showing on the Leaderboard.
If you have submitted and/or validated results for Workout 11.2, don’t worry if they are not showing on the Leaderboard. The Leaderboard still needs work, but our database has collected all of these submissions and validations. There is no need yet to email your results to our support staff.
Our IT team is fixing the Leaderboard and it will be functional soon. When the Leaderboard is fixed, it will reflect the most recent submissions and validations for Workout 11.2.
If you are having other problems with the site, please email support@crossfitgames.com.”
FREE CLASSES START TOMORROW!!! Bring your friends!!!
You’ve all heard me rant and rave about how awesome I think you all are. You’ve also heard me talk about how awesome I think CrossFit is, and how it changes lives for the better every day. It’s pretty safe to assume that you all know some awesome people, right? Right.
LET’S COMBINE ALL OF THOSE THINGS!!!
On April 4th, 5th, 6th and 7th, CrossFit Lakewood is going to offer FREE CROSSFIT CLASSES at 6pm to non-existing members!
Not one free day… but FOUR!
Spread the word!!! Bring in your friends, coworkers, grocery store checkout clerks, cab drivers, doctors, dentists, teammates, classmates, the folks at the station, office buddies, golfing friends, book clubbers, spouses, significant others, kids, parents… BRING ‘EM ALL!!!
I’m challenging the CFLW Family to bring 20 NEW PEOPLE through our doors that week. That’s LESS THAN one new person per athlete. Let’s see how packed we can get the house, and how many more people we can introduce to the most effective training program out there.
Recap: April 4th through the 7th!
6pm!
Free CrossFit to newbies!
CrossFit Lakewood!
BOOM!
Right now we’re 1/3 of the way into the 2011 CrossFit Games Open. While we were all crushing WOD #2 yesterday, though, I realized something.
To my knowledge (I could be wrong), we have never gotten together as a CrossFit Lakewood Competition Team to discuss how we tick. Each one of us, individually. What I mean by that is sharing with one another some pretty important things that we need/want/would like to have before, during and after our “Sectionals” workouts:
How do you like to warm up?
By yourself, in a group, alone and silent, social and talkative
How do you like to be judged during a workout?
Every rep counted out loud, leave me alone I count for myself, yell out every five reps
What kind of encouragement do you like during a workout?
Loud and proud, drill sergeant orders, quiet and encouraging, in your face cheering, people telling you how many reps to do, leave you alone
How do you like to be treated immediately following a workout?
High fives all around, group hug, give me a few minutes on the ground to recover, leave me alone until I remember where I am again
These questions may seem sort of trivial to some people, but to others, the workout environment can have a serious impact on one’s performance.
Do me a favor please, guys and gals. Take just a few seconds and reply in the Comments Section of this post and share your personal preference. That way, when next Saturday rolls around, we’ll all know how to best approach one another to create the best environment for our team!
Another incredible week with our competition team. It was so cool getting a chance to cheer each other on again. The best part, is that it’s only week 2 and we have 4 more weeks to do this!
A special thanks to Megan’s boyfriend for walking around with my piece of junk camera during the 2nd heat of the WOD today. Next week I’ll bring the nicer camera.
I just wanted to remind everyone that the CrossFit Lakewood Competition Team will be completing the second WOD of the 2011 CrossFit Games Open at the gym at 11:00am on Saturday.
The workout is:
As many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg) / 12 Push-ups / 15 Box jumps (24″)
Most of us have hit at least a few rounds of this already, and it’s a burner for sure.
One of the fun things about CrossFit is that the workouts are constantly varied. One of the sad things about CrossFit is that some of their “named” workouts are named after Fallen Hero’s, who died protecting our freedoms. It seems like there are being more and more “Hero WODs” created, and each one brings an unpleasant reminder to us all that the rest of the world doesn’t get the rights to choose the way we do in life.
I was talking to a friend about this the other day, and said how since I started CrossFitting, I have become noticeably more actively aware of how proud and grateful I am to be an American, and more and more thankful for our men and women in all of the Armed Forces and Law Enforcement Officers for helping to keep us safe and live the lives we live. Anyways, enough about that, I just wanted to share my take on that.
Full extension for Casey!
Today also marked the first ALL OUTSIDE workout of 2011 at CrossFit Lakewood (at least that I’ve been a part of)!!! The workout today came from CrossFit Main Site and was another new Hero workout. It was heavy “ground-to-overheads” and a lot of running. By a lot, I mean 2.5 miles. That is the most running I think I have ever seen in a single CF workout, so personally, I was even a little nervous going into it.
Workout of the Day:
“Abbate”
Run 1 mile / 155 pound Clean and jerk, 21 reps / Run 800 meters / 155 pound Clean and jerk, 21 reps / Run 1 Mile
Athlete Results:
Jamie (105lbs)-
Alon (65lb / runs were 3/4 Mile, 400m, 3/4 Mile = 1 3/4 total)-
Times tomorrow.
Just another beautiful night at CrossFit Lakewood!
Notes from tonight’s workout:
Alon- First workout ever using the Clean and Jerk lift. It looked good, too!
Will- Just destroyed the run… his first mile was SUB-5:45, I think. SO fast.
Casey- Her first mile to start the workout, was the fastest timed mile she had EVER done. Yeah, PR!!
It has been a pretty monumental few weeks at CrossFit Lakewood.
I am going to take this post to talk about just two of our many accomplishments in what I hope to be a new recurring series of posts of the blog: Success Stories.
Today, Jamie Slater was the first person (to my knowledge) to already reach one of the goals he wrote on the white board a few weeks ago. His goal was to complete a workout with a weighted barbell using the Rx’d (or as prescribed) weight. Not only did he do this tonight, but he did it using the second workout of the 2011 CrossFit Games Open! (As many rounds as possible in 15 minutes of 155lb Deadlifts, 12 Push-Ups and 15 Box Jumps 24″) Not a bad one to break in the “Rx” next to your name, Jamie!!!
My favorite part, was after he erased the goal, which is now an ACCOMPLISHMENT, he said, “every time I erase one, I had better write another one up there, huh?” That’s such an awesome attitude, Jamie! Keep it up!
The next “story” is actually about two people. A father and daughter, no less. Casey and Wes Polk are two of the raddest people out there. Casey is a high school senior who plays sports year-round, yet STILL has made the time to CrossFit. (I never would have had that much energy in high school!) Wes is a fire fighter in the area, who despite working a crazy schedule, STILL makes into the gym often. I can’t even think of a way to “intro” their awesomeness, so I’ll just get right to it.
The Polk's; Casey and Wes
Casey, at 17 years old, has been CrossFitting with us since mid-December of last year. That’s 3.5 months of her following the CrossFit methodology, along with her sports teams commitments. In that time (yes… 3.5 months) Casey has LOST 30 POUNDS!!! Thirty. Pounds. In 3.5 months. Now don’t worry, I made sure she is still being healthy, and her response was, “Uhhh, Tom. I love my food too much to not be eating enough.” Whew, ok I believe her! Way to go, Casey!
Wes came in and specifically remembers using 4 assistance bands to help him through pull-ups. That’s pretty standard for most people who walk through the door, so that wasn’t too shocking. You see, Wes is approximately 9 foot 3 inches tall (at least that’s what it looks like to me), so I was just glad we had enough clearance under the Pull-Ups bars to allow him to do them at all. 🙂 Now Wes’ story really gets good. In 3.5 months, he went from 4 assistance bands, to what he did yesterday. Wes called me over and said, “Hey Tom, watch this.” He then proceeded to do SIX (and three quarters) PULL-UPS with NO assistance!! Oh, and before calling me over, he did 5 unassisted. What?! In 3.5 months, that is a HUGE improvement! The video below is from today where I just asked him to do 2 for me to show you all what I got to see. That’s so awesome, Wes.
All in all, I just want everyone reading this to know that these are only three incredible stories of our CFLW athletes. There are many more (which I hope to keep sharing with you) everywhere you look. I’m so proud to be a part of this family! Keep up the great work, everyone!!
The CrossFit Games Open workout #2 was released yesterday, so CrossFit Lakewood had that as the workout for the gym. Most of the folks on the Competition Team didn’t want to get the workout for the full duration yet, but some did. For the rest of the gym, it was the full 15 minute AMRAP.
Workout of the Day:
As Many Rounds as Possible in 15 Minutes
9 Deadlifts (155lbs/100lbs) / 12 Push-Ups (Hand-Release) / 15 Box Jumps (24″/20″)
Athlete Results:
Jamie- 5 Rounds Even – AND HIS FIRST WORKOUT AS PRESCRIBED with a barbell!!!!
Sunday Funday was yesterday, and today is a wonderful way to continue to week! Nothing like some heavy Front Squats before a TON of Air Squats in the workout 🙂
Big props to Alon, one of our newest family members, for doing his first workout AS PRESCRIBED!!! In his FIRST full week, too! That’s a huge accomplishment.
Workout of the Day: Strength
Front Squat 15×1 @85% (every minute on the minute for 15 minutes)
WOD
5 Rounds for Time
15 Push-ups (Hand-Release) / 30 Sit-ups (Ab-Mat) / 45 Air Squats
Athlete Results: 85% Front Squat x 15 Reps
Jamie- 165! (he just keeps getting stronger)
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