CrossFit Whidbey Island

What is CrossFit? I am glad you asked!

2012-01-14T08:19:00.000-08:00

PALEO 'LIFE CHANGE' JANUARY!

2012-01-11T11:07:00.000-08:00


Paleo Food Pyramid

January is our

Paleo "LIFE CHANGE" Month!

We have partnered with Whole 9 to begin the new year changing our eating habits and becoming leaner and stronger!

Our members receive nutritional packets, shopping guides, recipes, support, cookbooks, and online help to change their lives.

'Like' us on Facebook @ Mt Baker CrossFit - Paleo Dinner Club

REEBOK CrossFit Anthem!

2011-11-30T09:39:00.000-08:00

Change YOUR life!

2011-10-29T17:09:00.000-07:00

2011-10-11T09:08:00.000-07:00

Erik shares his story!

2011-09-15T13:51:00.000-07:00

I went from fat, sick and mostly dead to fit and happy!

by Erik Vail on Wednesday, September 14, 2011 at 6:36pm

I guess my story starts about three years ago. I re-dedicated myself to my business which unfortunately meant more time in front of a computer and less time doing some of the things I love like rock climbing, mountaineering, trail running, etc. I was a fairly active person in moderately good shape but all that extra time in front of my computer began to catch up to me.

One year and 8 months ago I decided my downward spiral into the abyss of fat, lazy, and out of shape had gone far enough so I joined the local Crossfit. I’m not going to pretend like it was easy, or pretty. The first day I couldn’t even finish the warm up exercise. But I’m no stranger to hard work so I kept going. Often times I would go on a Monday and then get so sore that I wouldn’t be able to return until the following Monday, still I kept going. I’ll admit…it began to get a little easier. There was a problem though. My big fat belly was not changing…not even a little. One year after I first joined Crossfit I paid a visit to my wonderful Naturopath…Dr. Hillary Lampers. Blood work and a blood pressure check confirmed it. I was Fat, Sick, and mostly dead. My cholesterol was through the roof, my blood pressure was dangerously high, and I was grossly over weight. This information, along with the history of heart disease in my family was enough to really freak me out. Something had to be done. I knew it all along but I didn’t want to admit it…I was going to have to change the way I was eating. The problem was, I didn’t know what was the right way to eat. I thought I was eating right. At this point, I was ready to try anything. Luckily I didn’t just try anything. Dr. Hillary is a long time friend of mine so she began telling Ali and I about this program that she was using that had changed her life. The 24 day challenge!

WOW...I can't believe that was me just 8 months ago.

A couple of weeks later…February 1, 2011 I began the challenge. In that 24 days I lost 15 pounds, I dropped an entire pant size, and I began to see HUGE gains at Crossfit. I went from the super slow guy to middle of the pack in just a couple of weeks. After completing the challenge I have been able to build on what I learned during those weeks to continue down the road to health. My blood pressure is now normal, my cholesterol is normal, and I weigh the same as I did in high school. I went from 220 pounds down to 188 pounds and I dropped three pant sizes and two shirt sizes. I have lost 15% of my body fat while building 10 pounds of lean muscle. Now when I go to the gym my times are in the top of the pack. I feel AMAZING!

Well on my way to my fitness goals and feeling GREAT!!

It's THAT Time Again!!

2011-09-12T11:00:00.000-07:00

Days are getting shorter..... Kids are back to school..... You know what that means?

YEP! You Got It!

THE 4th ANNUAL BURPEE CHALLENGE!!

KICKS OFF THIS YEAR ON MONDAY SEPT 12th with ONE BURPEE!

Ends on December 20th with 100 BURPEES!

(of course adding one every day in between)

Remember- every year only 1/3rd of the people who begin this challenge actually finish it!

Do YOU have what it takes to finish???

RULES!

Time for our Annual Burpee Challenge—Starting on Sept 12th with 1 burpee and adding a burpee each day (on day 2 you do 2 burpees, day 3 = 3 burpees, etc.) for 100 days!

-If coming to Crossfit, you do your burpees here- if it is your day off of crossfit, doing them at home, church, dentist, etc.

- Burpees in the workouts will not count toward your challenge burpees until after Thanksgiving.

-If you miss a day, you MUST make up those burpees + 20 Penalty burpees the next day. Missing 3 days during the challenge, and you are done.

-You get to take off the day of your age! If you did the challenge before, you GET to add V'ups this year!

- If you would like a ‘finisher’ tshirt, (optional) $20 will be collected by Dec 2nd.

31 Heroes Workout on September 3rd!

2011-08-19T06:09:00.000-07:00

Please join us on Saturday September 3rd at 9am along with 100's of fellow Crossfit gyms nationwide for a special 31 Heroes Workout to honor the Navy Seals killed this month.

Register at www.31heroes.com to donate and sign up for your tshirt.

All money goes to the Navy Seal Foundation for the families of the soldiers killed.

Everyone welcome- bring your friends and family

CONGRATS TO OUR 'TEEN TEAM' @ CrossFit Games!! 3rd Place Finish!

2011-08-08T15:35:00.000-07:00


Dakota & Erica on workout #1

Our Teen Team competed at the CrossFit Games Teen Challenge in Carson Ca. on July 29-31st and walked away with 3rd Place!! Congratulations to Dakota Sinchak, Erica Chapman & Max Grossman!


3rd Place!!

Kristal shares her story!

2011-07-17T19:02:00.000-07:00

2011 Seattle to Portland

2010 Seattle to Portland

I can't thank you enough for all that you do. It took me walking through the door twice, but I finally caught on. I still have a ways to go and know I will always have to work and be diligent, but I look forward to the journey. I'm at my wedding weight now, which was the goal I initially set for myself last September. I'm now striving for a healthy 130 before the holiday season and my husbands return from deployment. I was a varsity athlete in high school and competed in both softball and ice hockey at the collegiate level. Despite always being competitively active I've struggled for as long as I can remember with my weight. I just figured it was the way things were and defaulted to "well there are no small females in my family...". It was not until I attended the nutrition seminar you hosted last year and stepped on "the scale" that my eyes were really opened and I knew I needed to do something different. That night I emptied the house of everything that did not fit the paleo parameters. The next morning my husband and I started our paleo journey and within the first week of eating paleo style foods noticed a big difference in how we felt and our energy levels. After day 30 eating paleo just made sense.

In addition to feeling better I am also better at my job. My professional life can be demanding at times and I've noticed vast improvements in my ability to handle the physically demanding situations I encounter. I am better at what I do because of my training at Mt Baker Crossfit. Thank you again for all you do and for kicking my butt every time I walk in the door! Thank you Skip and Rhonda Chase for sharing your love for life, health and fitness with all those you come in contact with.
Thanks, Kristal

Sammy Jo Selected as a Firebreather Athlete!!

2011-07-15T15:18:00.000-07:00

Name: Sam Petersen

Age: 23

Affiliate: CrossFit Whidbey Island

CrossFit Competition Experience: 2010 WA Sectionals-4th place; 2010 NW Regionals-7th place; 2011 Open-3rd place; 2011 NW Regionals-1st place.

Athletic Background: Volleyball-High School

Community Involvement: I strive to set a positive example to those around me.

Favorite Quote or Saying: “Live in the present, let go of fear, honor all beings, live with integrity and have an attitude of gratitude.”

What does it mean to you to be a Firebreather? To push yourself beyond your mental capability to become stronger than you ever imagined, surpassing all physical capability and LEARNING to push your body and mind one step further. Then, start again....

Give Your Kids a Healthy and Fit Summer!!

2011-07-04T14:37:00.000-07:00

Summertime CrossFit Kids is HERE! Monday and Wednesday at 10am. 5yo to 12yo.

1st class begins Wednesday, July 6th at 10am!!

CrossFit Kids is the principal strength and conditioning program for many young athletes and the primary P.E. program for many home schools and charter schools. It is used by athletic teams, martial arts schools and many parents that want their kids to grow up healthy, strong and have a life long love of working out thus avoiding the common problems associated with childhood inactivity and obesity.

Our program delivers a fitness that is by design, broad, general and inclusive. Our specialty is not specializing. Healthy living requires that our kids push, pull, run, throw, climb, lift, jump, effectively and safely regardless of whether or not they play sports.

WE MAKE FITNESS FUN!!!
Stop by, email or call to register.
mtbakercrossfit@gmail.com 360-675-6306

The History of the CrossFit Games

2011-06-28T08:58:00.000-07:00

Going to the Reebok CrossFit Games!!! Mt Baker CrossFit Coach, Sammy Jo takes 1st Place at Northwest Regionals!!!

2011-06-14T16:44:00.000-07:00

From the left, Cheryl Brost, 3rd place finisher and Sammy Jo holding her daughter, Gracie.

After an amazing weekend here at the Northwest Regional we see the top 3 females from the Open move on to the CrossFit Games.

Samantha Petersen refused to move from the top after taking 2nd place on the Chipper Workout with a time of 13:20. Petersen has been consistent since Workout 1 and this weekend she showed the Northwest how well-rounded she is. During the final workout she moved methodically through each movement. She never looked rushed and took only a few short breaks.
Becky Clark had a 3rd place finish all but in the bag when she stopped at the toes to bar station of the final Workout. Clark has enlisted in the United States Marine Corps and will be reporting to basic training weeks before the Games in LA. Not wanting to waste a spot from the Northwest, she stood still and let all the other women in her heat pass her so that they could fight amongst themselves for her spot. Clark intentionally did not finish, taking herself out of the running. With this act, Clark showed genuine sportsmanship, selfless camaraderie, and the pure spirit of a CrossFit athlete. She won’t be representing the North West at the Games but are proud to have her represent us worldwide as she serves our country.
Within striking distance of a top spot after working her way up the leader board, Cheryl Brost destroyed Workout 6 and finished in 11:53. She was done over a minute faster than the 2nd place finisher of that Workout.
After an unfortunate finish in Workout 2, Ashleigh Moe quickly worked her way back into the top 3 and never left once she got there. “I was never worried about how that would affect me overall, if anything it fired me up to do even better the rest of the weekend” Moe says. On the final Workout Moe was slow to finish the dumbbell ground to overheads but was able to make up plenty of time on the toes to bars as she passed all but two of the other athletes.
1st place: Samantha Peterson (31 points)
2nd place: Ashleigh Moe (37 points)
3rd place: Cheryl Brost (41 points)

Countdown to CrossFit Regionals!

2011-06-05T17:05:00.000-07:00

June 10th - 11th- 12th in Puyallup, WA-

Our Trainer Samantha Petersen is competing along with 34 other females for a chance for a spot to attend the CrossFit World Games in Carson California July 29th - 31st.

Only the top 3 females, top 3 males, and top 3 Affiliate Teams move on to California!

We will close on Friday June 10th @ 1:00pm and be closed Saturday June 11th!

Come on down to the Puyallup Fairgrounds at see the fittest athletes from 7 states

and cheer on Sam! It will inspire you!

Visit the games website here: http://games.crossfit.com/

Congrats to All our CrossFit Open Competitors!!!

2011-04-24T19:52:00.000-07:00


Samantha Petersen

Friday was the last CrossFit Open Workout- After 7 weeks of competition, we can truly say that we are honored to be able to provide, train, support and cheer on all who participated. The best part was how the athletes supported each other, even as they were competing against each other.

CrossFitters are the Best!!

Trainer Samantha Petersen gave another outstanding performance and finished 3rd in the Northwest & 47th in the world and will be moving forward to compete in Puyallup June 10, 11, 12 at The Northwest Regional CrossFit Competition!!

Congratulations SAM!!

ALL MOVED IN!

2011-03-12T21:08:00.000-08:00

We have been blessed by our members and friends who pulled together and helped us clean, prep, paint and finally, move in to our new facility this past couple of weeks! Still putting the final touches up (this will be ongoing!) but have settled in and are looking forward to using this bigger space!

Jodi Beat the Boys!

2011-02-02T21:42:00.000-08:00

Today was overhead squat day. 1-1-1-1-1-1. The goal=achieve a 1 rep max. Jodi began lifting with Keith, Tim, and Aaron. She was teamed with Aaron on the same bar and Keith and Tim were on another bar. Jodi passed Aaron, sending him to the curb with his 95 pound max as she continued and squated 115. Then she moved over with Keith and Tim. They were successful at 115, 120, 125, 130 and 135. Keith missed at 135, so he was eliminated. It was down to Tim and Jodi. Tim had one more chance to have a successful lift at 145....

We thank you, Shane, for your faith and trust in us!

2011-01-07T08:19:00.000-08:00

Skip and Rhonda

I wanted to take a minute to write to you and say thank you for what you do. I came to MtBakercrossfit for the first time in Nov. 2009 and the warm up was very humbling. There was a time I wondered if I would ever be able to Rx the warm up. I do not remember the exact day but I will never forget the workout with dumbell pushup in which Skip had to use a band around my waist to help me complete the pushups on my knees. That was a tough and humbling day. I will also never forget the day that I stepped on the scale at crossfit for the first time (Aug. 23, 2010). I saw numbers that I did not like and the two that impacted me the most were my metabolic age and my physique number/picture. Two days later I started eating in the zone and I have not looked back. Since then I have lost weight and I am finally maintaining a weight I should have been my whole life. Each day that I know is workout day I am excited and cannot wait to get to Crossfit. I recently received some test results from a life insurance medical exam and I now qualify at the lowest premium level because I am in the best shape of my life. You impact lives physically, emotionally, and spiritually! God is doing powerful things through you!
Thank you!!

Story on King 5 Evening Magazine

2011-01-06T17:14:00.001-08:00

Soldiers, police officers and cage fighters have been using it for years. It has been called brutal, extreme, even dangerous and you'll love it. CrossFit is now in your back yard.

Plus meet Nicole who doesn't really want to know how much she used to weigh. In her mid 40's, a mother of two, she began to have back pain. That's when a flyer in the ladies room changed her life.

Watch it by clicking HERE!

2010 CrossFit Games ADDIDAS Commercial

2011-01-05T07:37:00.000-08:00

WHY SHOULD I TRAIN AT MT. BAKER CROSSFIT?

2011-01-03T08:22:00.000-08:00

1-THE Difference-Mt. Baker CrossFit is your local affiliate of the International Method of fitness called CrossFit.

CrossFit is a method of fitness that incorporates functional varied movement at relatively high intensity for time. We incorporate the principles of CrossFit in every program we offer. Mt. Baker CrossFit offers all the benefits of private personal training at a fraction of the cost! When working out under the supevision of our professional coaches you find yourself working harder than ever before, challenging yourself and achieving goals you never thought possible!

2-THE most experienced CrossFit training staff in Island County.

Our coaches hold various CrossFit certifications to include, Kettlebell, Barbell, Endurance, Olympic Weightlifting and CrossFit Kids.

3-We are the ONLY fitness facility offering a CrossFit Kids training program.

We don't send the kids to day care....we train kids from 5-12 years old in our world renowned CrossFit Kids Program, building a fitness/health habit and foundation for all kids. Click here for CF Kids info.

4-The 2 largest CrossFit facilities north of Seattle!

Over 7000 and 10,000 square feet of 'indoor playground' for adults and kids. Kettlebells, bumper plates, dynamax balls, parallel bars, rings, ropes, pull-up bars, glute-ham developers, C-2 rowers, Prowler Sleds, sand bags, bands, weighted vests, paralletes, bootcamp, jump boxes, jump rope, lifting platforms, cargo nets, flipping tires and all the tools necessary to achieve ANY level of fitness.

5-Success Story-EVERYONE is a success story.
It is impossible to fail at a CrossFit facility. All you have to do is ..walk in the door. Our coaches take care of the rest!

Discover the Mt Baker CrossFit Difference-1st workout free! Call for appointment. 360-914-7159

All Are Welcome!!!

2010-12-30T12:26:00.000-08:00

NEW YEAR WOD!!!!

Come celebrate the New Year with us at 11am, January 1st! (yes, you can still sleep in.)

It's the New Year/Skip's Birthday Celebration WOD. Every year we begin the New Year with the CrossFit WOD, "The Filthy Fifty". The rep count is determined by Skip's age. He turns 59 on January 1st, so this year it is the Filthy 59. (we must pray that he does not live to be 70!)

2010-11-30T07:22:00.001-08:00

Gracie is a 2 year old CrossFitter!! Who/What is influencing your child?

2010-11-23T11:50:00.001-08:00

Gracie performs a 'bodyweight' deadlift with excellent form!

"I hated my 2 friends who brought me here!"-friends don't let friends fail

2010-11-17T16:43:00.001-08:00

Mary Hewitt walked in our door on August 3rd, 2010. She arrived with her friends Nicole and Shar. All 3 were 'scared'. They had heard rumors about this 'CrossFit place'. After their first visit, Mary said, "I hated my 2 friends who brought me here!" It was hard work. But, they came back. She knew, 'this is it'.

Mary says she was always 'the fat kid' in school. "I've always been a big girl. My lowest weight was 145 when I was 21. I weighed 145 for about 6 months."

In 2003 Mary had stomach reduction surgery. She went from 325 to 190. "Then I began gaining it all back. It was so demoralizing."

During the next several years, she and her 2 friends attended a bootcamp at the on-base gym. "We went 2-3 years, off and on. Nothing ever changed. One time I lost maybe 4 pounds but I never got anything out of it."

Now, Mary is a CrossFitter. She began August 3rd, attending the Tuesday and Thursday evening Bootcamp with Samantha at 6pm. The results thus far, "I started August at 256. Now I am at 225 and my next goal is 175. "

Nicole began as a size 18 and is down to a 13/14.

Friends! They are consistent. We see them every week, 3-4 times. We won't let them fail and they won't allow each other to fail.

A Strong Partnership!

2010-11-16T08:31:00.000-08:00

Tom and Lesha Boucher began training with us 3 months ago. Lesha first and Tom shortly thereafter. They have been coming in together. Lesha attends the 'All Gals Bootcamp' and Tom does our posted WOD. They are committed to succeed together.

They recently attended our nutrition seminar and began the 'Paleo Challenge', together.
The results of their 3 month effort:

Tom-from 8/25 to 11/10- has lost 17 pounds, 8.3% body fat and increased muscle mass from 165.4 pounds to 177.4 pounds. He has more energy, feels better and looks better!!!

Lesha...she can tell you herself:

"My name is Lesha Boucher,and I started coming to Crossfit three months ago. I follow the Zone nutrition plan, but tried the Paleo 30 day challenge. Like many American women, I suffer from IBS symptoms. Poor diet and little to no exercise didn't help. Since the Paleo challenge I am now symptom free.

In the last three months I have lost 26 pounds and my blood pressure has come down 20 points. I suffer from moderate to severe sleep apnea. With the help of Crossfit and a balanced nutrition plan, my pressure settings on my machine have come down. This means that if I can keeping losing weight I may not need my CPAP machine in 6-8 months! I feel great and I am so grateful for the support of Crossfit trainers and my boot camp girls. Thank you Crossfit!"

Lesha, you will continue to lose weight and will eliminate the CPAP machine! There isn't any reason to go 'backwards'. The two of you have total support for each other, together with the support of your CrossFit family, you will continue to become healthier and experience a continuously improving quality of life.

WE LOVE YOU! Thank you for entering our door!

The Largest Fitness Organization IN THE WORLD!! Coming to a community near YOU!

2010-11-07T18:37:00.000-08:00

I wrote about this topic in 2008. At that time CrossFit was nearing 1000 affiliates.

Tonight Rhonda and I were reflecting upon our 5 year CrossFit experience. I began counting the number of CrossFit trainers who began their Crossfit experience at either our Mount Vernon or Oak Harbor facility. I began making a list, and when we finished we counted 41 CrossFit Trainers! 6 of them opened their own affiliates, to include trainers 40 and 41, Scott and Rita Hundahl, who opened their own affiliate October 1, 2010. That got me wondering.

How many CrossFit affiliates are in the state of WA? When we began, we were the 4th affiliate in WA. I went to the CrossFit affiliate blog and counted the WA affiliates. There are 13 in Seattle! The entire state? 78 affiliates! Incredible growth! 4-78 in just 5 years!

Today, there are over 2000 affiliates around the world. Around the world? "That's an exaggeration, you Crossfit zealot!", you are saying to yourself! Again, I looked at the CrossFit affiliate blog. Ok, you tell me if this list will qualify CrossFit as being the largest fitness organization around the world.....here goes.....Afghanistan(1 affiliate), Australia(86), New Zealand(12), Canada(140), Brazil(2), Chile(2), Colombia(1), Ecuador(1), Peru(1), Malaysia(2), Singapore(2), Thailand(1), Austria(1), Belgium(3), Czech Republic(1) (Hi Z!..he owns CrossFit Praha and began training with us), Denmark(10), Finland(3), France(1), Greece(1), Germany(5), Hungary(1), Iceland(6), Italy(6), Netherlands(6), Norway(1), Slovenia(2), Spain(2), Canary Islands(3), Sweden(10), Switzerland(5), Ukraine(1), India(2), Japan(4), Korea(2), Israel(1), United Arab Emirates(1), South Africa(7), England(27), Northern Ireland(1) and Scotland(6).

There are more CrossFit affiliates outside of the continental US than there are Bally's in the US!

What do you think...the 'cult' appears to be 'worldly'. How many frequent flier miles do you have accumulated?

"Sheesh", you say to yourself. "There must be something to this CrossFit thing. There are people in SLOVENIA doing CrossFit and I am still wasting time on a treadmill at the local health club watching Oprah!" (but you love Oprah and she gets fit about every 3 years or so.....for almost a month)

"Ok, the organization is HUUUGE, but maybe it is just a fad!" you say. Let's go back to the CrossFit website to the main page. Scroll waaaayyyyy down on the right side and let's look at the 'Military affiliates'. (I am only going to list a few...I am a 'hunt and peck' typer, and I have to go to bed sometime tonight). Hmmmm...the military....not real 'faddy' following organizations. Listed are, EOD CrossFit, San Diego, CA., Falcon CrossFit, USAF Academy, Kekoa CrossFit, Schofield Barracks, HI, CrossFit Ft Benning, GA, CrossFit Royal Danish Defence College, Cannibal CrossFit, Ft Lewis, WA, Lighthorse CrossFit, Jalalabad, Afghanistan, CrossFit Camp Pendleton, CrossFit Camp Pentagon, CrossFit Prodigy (on the USS Ronald Reagan), CrossFit Miramar, Black and Gold CrossFit (West Point), CrossFit Liberty, Baghdad, Iraq, to name a few.

These guys and gals are not wearing a battery operated ab zapper (fad) under their body armor
in an effort to achieve an elite level of fitness.

Tomorrow, another 10, 20....(??) more CrossFit affiliates will open somewhere in the world. Another newspaper/magazine will write a story about the effectiveness of CrossFit. Your neighbors butt is going to melt away at the local CrossFit affiliate while you watch Oprah.

Why? The stuff works! The proof is EVERYWHERE! Go walk in the door.....

What is Paleo?

2010-09-24T12:36:00.001-07:00

3rd Annual Burpee Challenge!

2010-09-15T09:29:00.000-07:00

100 DAYS!! September 15^th – December 23^rd

RULES!

Time for our Annual Burpee Challenge—Starting on Sept 15^th with 1 burpee and adding a burpee each day (on day 2 you do 2 burpees, day 3 = 3 burpees, etc.) for 100 days!

-If coming to Crossfit, you do your burpees here- if it is your day off of crossfit, doing them at home, church, dentist, etc.

- Burpees in the workouts will not count toward your challenge burpees until after Thanksgiving.

-If you miss a day, you MUST make up those burpees + 20 Penalty burpees the next day. Missing 3 days during the challenge, and you are done.

-You get to take off the day of your age! If you did the challenge before, you GET to add Sit-ups this year!

- If you would like a ‘finisher’ tshirt, (optional) $20 will be collected by Dec 4^th.

YAY BURPEES!

"My gym is different than other gyms" (created by CF New England)

2010-09-14T13:06:00.001-07:00

Life Changing Experiences Happen Here!

2010-09-10T08:44:00.001-07:00

Cograts, Dakota- youth "CrossFitter" in the news

2010-09-07T12:47:00.000-07:00

Read the story in the Whidbey News Times

They CRUSHED the Competition, finishing 1st!!

2010-08-30T09:15:00.000-07:00

Trans Rockies Run-read the entire story

After a strong second place in the Open Women’s division in 2009, Niki Kimball came back in 2010 to race the 80+ Women Division with new partner Monica Ochs and, racing as the North Face Betties, they crushed all comers with a final Overall win of over 3 hours! Behind them, Team Erin Babes Jeannie Debari and Kelly Hambelton used all that delicious sport cookie power to finish second, ahead of Canucks Carolyn Hawes and Liz Vanderkruk (Team CANA-MAMA-RUN) who finished third.

Race Update-Day/Stage 4-Still in 1st Place!!

2010-08-26T11:53:00.000-07:00

Trans Rockies Run

RACE UPDATE-After Stage 2- 1st Place!!

2010-08-24T08:12:00.000-07:00

August 23rd, 2010

Vicksburg – Twin Lakes Dam
13.5 Miles/ 3,617ft climbing

After a rolling 20 miles on the sandy high desert trails of Buena Vista, the runners of the 2010 GORE-TEX TransRockies Run and RUN3 faced a challenge of a completely different sort for Stage 2—a 3500 foot climb up above the treeline to the summit of Hope Pass and a technical rocky descent back down. With the different route, different runners were expected to excel at the front of the pack while the recreational runners who make up most of the field would get to experience a whole new face of the Rockies.

Though the shortest stage of the week at 13.5 miles in length, the course would test runners with elevation, altitude, difficult footing and the possibility of severe weather above the tree line. Stage 2 always seems to take its toll on runners and many came across the line with the telltale signs of falls like bloody knees and dirt on their clothes.

The change to higher elevations and the threat of afternoon storms also meant that runners were required to carry full mandatory gear like jackets, gloves and pants. While the storms held off throughout the afternoon, the dark clouds scudded across the sky, pushed by a cold wind that made the GORE-TEX WindStopper® jackets received as a welcome gift from the title sponsor a very popular choice on the day

The Open Mixed Division always seems to serve up some the closest competition at the TransRockies Run and 2010 looks like no exception. After a difficult Stage 1 in which they ended up nearly 40 minutes behind the winners, Mark Nelson and Care Wakely of Frontrunners/Westshore surged to the front for a clear win by almost six minutes on the rest of the field. Bryan Dayton and Krissy Moehl of Team Vasque grabbed moved up a spot from Stage 1 and grabbed second, moving up in the overall standings. Martin Gaffuri and Caitlin Nelson of Salomon held onto a slim 90 second lead in the overall standings with their third place on the day.

Likewise, the Open Women’s Division tightened up as the LaSportiva Dirt Divas Ellen Parker and Melody Fairchild grabbed the Stage win closing the gap to Stage 1 winners Les filles Salomon Le Coureur, the Quebec duo of Danielle De Guire and Amelie Fournier. The 80+ Women Division had no such turnaround as Nikki Kimball and Monica Ochs (The North Face Betties) ran to their second straight dominant win in two days.

Currently in 3rd place!

2010-08-23T08:49:00.000-07:00

Pictured is Mt. Baker CrossFitter, Monica Ochs .

What are you doing the last week of August? Monica chose to run the Colorado Rockies. Monica and her partner, Nikki Kimball, are competing in the 2010 Trans Rockies Run. Over 200 teams are competing in a spectacular 113 mile race during 6 days and climbing a total elevation gain of 25,000 feet!

After Stage 1, Monica and Nikki are in 3rd place.

Monica and her husband Kristjan, an attorney in Sedro Wooley, have been training with us for over 3 years.

2010-08-04T08:34:00.001-07:00

Yup! Jeff Tucker is coming-January 29th and 30th- Mount Vernon facility for a CrossFit Gymnastics Certification. Add to your knowledge base and skill level.

Spend two full days with Coach Jeff R. Tucker and his staff of coaches from CrossFit GSX learning, practicing, and applying the basic elements of gymnastics. Whether you are a novice or accomplished CrossFit athlete, our coaching staff will teach you the necessary skills and drills for applying gymnastic elements for your workouts and personal goals.

You will also learn how to safely teach, spot, and coach correct techniques for the gymnastic elements taught in the two day speciality certification. The recognition of incorrect form and cues for striving for perfect form will be indispensable as you work on your own drills or as you seek to teach others.

Jeff R. Tucker - or "Tucker" to those who know him - is the CEO and co-founder of Global Sports Xtreme (GSX) in Ft Worth, Texas and he has a passion for teaching gymnastics. He and his staff will delve into basic and intermediate gymnastic forms in a lecture setting followed by practical application. Skills will be repeated until the student has satisfactory understanding of how to learn, spot and teach such methods safely. You will also be taught how to scale the movements until they become second nature. You don't merely attempt such moves, you LEARN them, and through repeated progression and persistence you gain great rewards.

Tucker's goal in this speciality cert is NOT to make you a gymnast, but rather toaid CrossFitters in using gymnastics for strength development, core control, and WOD progressions. Result: the CrossFit community will become more engaged in using one of the foundational blocks for CrossFit workouts - Gymnastics.

You will be taught a wide variety of movements and techniques, including these and others:

Parralette work - handstands, L--sit, stretching, core control, handstand push ups, scalability of basic and intermediate movements, spotting
Rings - support work, proper hand placement, L-sits, iron cross progressions, dislocates, presses, muscle ups and muscle up drills, self spotting techniques, kips, and conditioning,
Bar Variations - back levers, skin the cat, L-sit pull up variations, stretching, kipping swing, spotting techniques, bar muscle ups, scalability of all moves
Handstands - HSPU's, HS forward rolls, balance work, press to HS, L-sit to handstand, how to spot and scale this foundational part of the elements for WOD's and newbies. hand placement, core control, strength development
Gymnastic overview - We will have an in depth lecture and video presentation throughout the two days with detailed information and discussion on gymnastic elements and the best application for such drills in crossfit boxes and the community at large.

What do you need to bring? Athletic attire and an adventurous attitude! We look forward to teaching all comers and all skill levels how these foundational gymnastic elements will increase your strength, your flexibility, and understanding on how gymnastics programing is part of Greg Glassman's vision.

You've heard about us....What are you waiting for? Life changing experiences happen here!

2010-07-28T08:12:00.001-07:00

2010-07-28T08:11:00.001-07:00

2010-07-28T08:09:00.000-07:00

Kids Get Fit Through CrossFit!

2010-07-27T17:30:00.000-07:00

Read the Story!!!

WELCOME HOME VAQ 140!

2010-07-26T20:00:00.000-07:00

WHAT IS CROSSFIT?

2010-07-23T10:56:00.001-07:00

Do you understand?

2010-07-15T17:55:00.002-07:00

Are you aware of the importance of what you are now researching?

You've heard about us from a friend, neighbor, associate. You really don't get what they are talking about. "CrossFit". You are hearing words like, intense, results, community, fun, weight loss, strength, coaching......but you still don't understand.

What is it? It is something that can and WILL change your life.

This weekend, CrossFitters from all around the world (Yes, the world) are in Carson, CA at the 2010 CrossFit Games.

They are competing to determine who are the fittest athletes in the world.

The truth....one year ago, 2 years ago, 3-4 years ago, those who are competing this year, were on a website, just as you are, wondering, "What the heck is this CrossFit stuff about?"

Click on the CrossFit Games link, watch the webcasts this weekend. You will see CrossFitter's aged 21 to in their 50's and 60's, competing in the 2010 CrossFit Games.

None of these competitors thought they would be where they are today when they first visited a CrossFit affiliate website.

What are your goals? Student Athletes-Are you prepared for the next level? Are you CrossFitting?

2010-07-08T10:15:00.000-07:00

A True HERO! (Thanks 'Topper' for forwarding this to me)

2010-07-07T16:06:00.002-07:00

The Sailor Pictured Below Is,

Navy Petty Officer,

PO2

(Petty Officer, Second Class)

EOD2

(Explosive Ordnance Disposal, Second Class)

"MIKE MONSOOR"

April 5th, 1981 ~ September 29th, 2009

Mike Monsoor,

Was Awarded "The Congressional Medal Of Honor" Last Week,

For Giving His Life In Iraq , As He Jumped On, And Covered With His Body, A Live Hand Grenade,

Saving The Lives Of A Large Group Of Navy Seals That Was Passing By!

During Mike Monsoor's Funeral,

At Ft. Rosecrans National Cemetery , In San Diego , California ..

The Six Pallbearers Removed The Rosewood Casket From The Hearse,

And Lined Up On Each Side Of Mike Monsoor's Casket,

Were His Family Members, Friends, Fellow Sailors, And Well-wishers.

The Column Of People Continued From The Hearse, All The Way To The Grave Site.

What The Group Didn't Know At The Time Was,

Every Navy Seal

(45 To Be Exact)

That Mike Monsoor Saved That Day Was Scattered Through-Out The Column!

As The Pallbearers Carried The Rosewood Casket

Down The Column Of People To The Grave Side.

The Column Would Collapse..

Which Formed A Group Of People That Followed Behind.

Every Time The Rosewood Casket Passed A Navy Seal,

He Would Remove His Gold Trident Pin From His Uniform,

And Slap It Down Hard,

Causing The Gold Trident Pin To Embed Itself

Into The Top Of The Wooden Casket!

Then The Navy Seal Would Step Back From The Column, And Salute!

Now For Those,

Who Don't Know What A Trident Pin Is,

Here Is The Definition!

After One Completes The Basic Navy Seals Program Which Lasts For Three Weeks,

And Is Followed By Seal Qualification Training,

Which Is 15 More Weeks Of Training,

Necessary To Continue Improving Basic Skills And To Learn New Tactics And Techniques,

Required For An Assignment To A Navy Seal Platoon.

After successful completion,

Trainees Are Given Their Naval Enlisted Code,

And Are Awarded The Navy Seal Trident Pin.

With This Gold Pin They Are Now Officially Navy Seals!

It Was Said,

That You Could Hear Each Of The 45 Slaps From Across The Cemetery!

By The Time The Rosewood Casket Reached The Grave Site,

It Looked As Though It Had A Gold Inlay From The 45 Trident Pins That Lined The Top!

This Was A Fitting End To An Eternal Send-Off For A Warrior Hero!

This Should Be Front-Page News!

Instead Of The Garbage We Listen To And See Every Day.

CrossFit Kids Summer Program!!

2010-06-21T14:50:00.001-07:00

MON - WED @ 10:00am - 10:50am

Our Kids Summer Program Starts July 5th!
4 weeks = $40 / 1st Child (+ tax)
$35 / 2nd Child (etc.)
(space limited)

CrossFit Kids is the principal strength & conditioning program for many young athletes & primary PE program for many home schools & charter schools. It creates kids who grow up healthy, strong and have a lifelong love of working out, thus avoiding the common problems associated with childhood inactivity and obesity.
Our specialty is not specializing. Healthy living requires that our kids push, pull, run, throw, climb, lift, & jump effectively and safely regardless of whether or not they play athletics!

WE MAKE FITNESS FUN!

The lesson is still the same since the 1950's!

2010-06-06T17:27:00.000-07:00

7th Fittest Gal in the CrossFit Northwest Region of Alaska, Washington, Idaho, Oregon, Nevada and Utah.

2010-05-17T12:28:00.000-07:00

The CrossFit Games are the ultimate test of fitness. The 2010 Northwest Regional Qualifiers are a grueling two-day competition in which 50 of the fittest gals in 6 states compete in a variety of workouts. What are the workouts? Each year they change, and the details of them are not announced until a couple days before the event. This means that all year long, the athletes are training for a competition whose format is almost completely a mystery.

This past weekend CrossFit athletes from the Northwest Region competed for a berth to the CrossFit Games. Our athlete, Sammy Jo, finished 7th! This was an phenomenal accomplishment. Many of the competitors have been 'CrossFitting' for several years. Several have competed at this level and at the CrossFit Games the past 2-3 years.

Sam has been CrossFitting for only 18 months. I convinced her to begin training for the games just a few weeks before the WA State Sectionals in February.

Sammy, you are such an inspiration! Thank you for all of your hard work and dedication!

Sam wants to continue to help and inspire others by becoming a CrossFit Trainer. She will attend a CrossFit Trainer Certification later this month. Gals, (and guys), I would definitely hire this young lady as your trainer. Sam knows what it takes.

Ashleigh Moe, one of our Mount Vernon facility coaches, finished in 1st place, earning a berth to the International CrossFit Games in Carson, CA in July. She will compete against gals from 7 National regions and from the African, Asian, Central American, South American, European, Canadian, and Australian regions.

Sorry! We are CLOSED this Saturday.

2010-05-12T21:43:00.000-07:00

We have athletes competing in the CrossFit Nortwest Regional Games this Saturday and Sunday at the Western WA Fairgrounds in Puyallup.

We will be closed on Saturday and we invite you to join us in Puyallup and support our athletes and affiliate team members during a competitive fun-filled weekend.

Thank you!

What is he carrying?

2010-05-11T09:35:00.000-07:00

What is Scott carrying? Russian Kettlebells. Scott is performing a 100 meter 'Farmer's Walk' with 1.5 pood (53 lbs) kettlebells. Scott trains at both of our facilities and is a World Kettlebell Club Certified Fitness Trainer.
The Russian Kettlebell is one of the most effective fitness training devises on the planet offering a myriad of exercises to build strength, stamina, power, coordination, balance, agility and endurance.

The Hurt Locker!!!! Mt. Baker CrossFit Whidbey Island!

2010-04-28T12:17:00.000-07:00

My son, Travis, recently gave me the DVD of the Academy Award winning movie
'The Hurt Locker', a movie about Army EOD in Iraq. I told him the movie should have been about Navy EOD, the 'GOLD STANDARD' of EOD. (I am an Army vet, but Navy EOD has a special place in my heart!)

I also joked and said the real 'hurt locker' was our facility! JUST JOKING!!

Thanks to Lt. Scott Ray, OIC EOD Det Northwest for the use of and the education about the bomb suit.

I am also thankful for the safe return of EODMU11 from deployment. Welcome Back!

Just Another Day at the Office!!

2010-04-08T16:10:00.001-07:00

Pictured from left to right, LT John "Gump" Grisham, LT Kyle "Flash" Baker, CDR Scott "Topper" Farr and LT Clifton "Blower" Sato after returning from a mission.

What do they do for recreation and exercise after a long day at the office? Topper says, "I have a group of 12 aviators that I send out a WOD on a daily basis- CrossFit Mt Baker det IKE! I use the body weight workouts and HERO workouts. Olympic lifts are tough to do on the boat-low overheads and moving decks. Yesterday's WOD was 'GI Jane' (100 burpee pull-ups for time)-scored 13:03! 1:33 faster than the last time I did it."

Now that's relief after a busy day!

Happy Easter!!

2010-04-01T21:01:00.000-07:00

HE IS RISEN!!!

Happy Easter, Everyone!

The 'Big Climb' for Leukemia

2010-03-25T18:25:00.001-07:00

Once again- Our dedicated Crossfitters climbed the Columbia Tower on Sunday March 21st to raise money for the Leukemia & Lymphoma Society!!
1311 Steps / 69 Floors / 788' Vertical Height
Both Rachel Olson and Rhonda Chase climbed for the 4th year in a row (although Rhonda swears every year that she'll never do it again!) and both beat their times from previous years!

This years Racers:

Leslie Braun: 21:39
Rhonda Chase 14:55
Brittany Johnson 14:44
Darrell Johnson 18:16
Robbie Johnson 9:48
Molly Kunzman (aka Skip Chase) 13:20
Nicole Lantau 18:28
Gretchen Magnuson 16:17
Jesse Martin 10:06
Laura Martin 18:21
Ashleigh Moe 11:59
Andrea Nelson 14:33
Rachel Olson 13:19
Cynthia Toland 21:05
& Climber:
Kaylee Frisbee
Congrats to the Mt. Baker Team for raising $$$ for this great cause & thanks to all who donated and supported us!

Why the BIG Smile, Bob?

2010-03-09T07:51:00.000-08:00

Bob and his wife Donna walked into our facility one Monday evening to 'check us out'. They had been hearing about this new 'CrossFit place'. They had a lot of questions and concerns. What do you do here? Can we do this? How much is it?

We answered them all. Bob and Donna set an appointment for the following Monday to experience their first workout. Following the first workout (the 1st workout is free) they became members and they became 'ADDICTED'!

CrossFit does that to you. We are all addicted. I say it over and over. Why are we addicted? Bob and Donna and the rest of our members walk in the door and we take over from there, training and coaching them each time they come in. Each time we get stronger, leaner and healthier.

Why is Bob smiling? After 6 weeks training with us, Bob lost 28 pounds!

Now that would make anyone smile!
Thank you Bob and Donna for your faith in us, and for walking in the door!

That is all that is required.....just walk in the door!

"Can you help me lose my 'baby-fat'? to 4th fittest woman in WA State!

2010-03-05T05:39:00.001-08:00

What a story! We featured Sam's story several months ago. She walked in the door after giving birth to her beautiful baby daughter and asked for help to lose her 'baby fat'.

If you want to change your life and lose over 60 pounds, you have to commit and go to work.. Sam did just that. She established a new habit of walking in the door 3-5 times a week. We took over from there and provided the training 'road map' for her.

Last weekend Sam competed in the CrossFit WA Sectionals against women from all over the state. She finished 4th! What an accomplishment in just over one year!

What have you accomplished in the past year with your fitness goals? What will you accomplish during the next week? Month? Year? Will anything change or will you still see the same image in the mirror day after day?

Come train side by side with Sam. She will show you the way! She usually arrives between 3:30 and 4pm.

Congratulations to our Athletes!

2010-03-02T07:57:00.000-08:00

Last weekend our athletes competed in the Washington State Sectional Qualifiers for the CrossFit Games. The top 20 competitor's, both men and women have qualified for the Regional Qualifiers in May.

Samantha Petersen, from our Oak Harbor facility, (front row on the left) finished in 4th place; Ashleigh Moe, from our Mount Vernon facility (front row on the right), dominated the field and finished in 1st place. David "Blake" Sewell, from our Oak Harbor facility, (back row, 4th from left) finished in 9th place. Congratulations to these 3 athletes for earning a berth in the Regionals.

Also pictured:
Eric Johnson (front row middle)-56th
Back row Ramon Villaflor III-94th, Jason Ethridge-73rd, Chad Hamm-trainer, Blake Sewell-9th, Justin Hendren-31st, Brendan Moore-57th.

Not in the picture- Drew Barquist who finished 30th.

We are very proud of you all!!

CrossFit on Local TV

2010-02-04T14:30:00.000-08:00

Click here, watch the video from KING 5's Evening Magazine, and ask yourself, "How is my fitness plan working for me?

WALL STREET JOURNAL STORY

2010-02-02T18:11:00.000-08:00

Read this young man's 'CrossFit Story'- click on Fitness as a Lifetime Pursuit.

FREE FITNESS TRAINING FOR STUDENTS

2010-02-01T12:37:00.000-08:00

There are approximately fifty two million children, from kindergarten to 12th grade, attending public or private schools in the U.S. Some 3o percent of them are overweight- 6 times more than in 1980- and another 30 percent are on the cusp.

Overweight and obesity poses one of the biggest threats to our continued survival. Evidence is everywhere-65% of our nation's adults are overweight or obese, and 10% of the population has type 2 diabetes, a preventable and ruinous disease that stems from inactivity and poor nutrition. The disease which was an affliction almost exclusively of the middle-aged, is now becoming an epidemic among children.

We want to do our part in helping to 'change the paradigm' of what is happening to many of our children. We are offering free training for middle school aged students who are overweight or obese.

This program attempts to help the student and family to 'change behavior' and learn the steps to build a healthy foundation with functional exercise and healthy nutrition.

Please call or email for more information.

Warrior Song

2010-01-08T15:21:00.000-08:00

Sorry, but I HAD to post this again. Thanks to all of our warriors for serving and protecting all of us!

We Are Thankful For YOU!!

2009-11-26T11:14:00.000-08:00

Thank you, everyone, who took the time on this Thanksgiving morning to participate in our annual "Burn the Turkey Bootcamp." The workout-various stations were set-up-(kettlebells swings, burpees, squats, push press, jumping lunges, sit-ups, static hang on the pull-up bar, hurdle hops, ball slams, etc). 1 minute per station counting the reps completed at each station. The workout was finished when you completed a total of 1000 reps.

We can not express our thanks for all of our members/friends. We have been so blessed by each and every one of you. Thank you.

Quality of Life

2009-11-18T06:02:00.001-08:00

Quality of life. To me, our quality of life is most important as we age. With improved quality of life we experience improved health and wellness.
I am 57 and soon to be 58. As I have aged I have observed so many of my elders experience a MISERABLE quality of life during retirement. All of them thought and dreamed of a retirement filled with travel, fun, relaxation and enjoyment. Due to their overweight and obesity they experienced/are experiencing suffering due to diabetes, high blood pressure, sore joints, heart disease and being trapped in their homes due to the toll of years of 'lifestyle disease'.

Pictured is Joan. Joan is retired from the US Air Force. She is living her dreams. She travels, she enjoys life and she CrossFit's to maintain a superior quality of life.

What is your quality of life NOW? What will it be during your 40's? 50? Retirement?
If your quality of life sucks now, are you prepared to make a wise choice and choose to change or are you prepared to suffer more as you age? Are you prepared for the medical costs you may experience due to a poor quality of life and poor health as you age?

Perhaps it's time to really think about it. What is your quality of life now?

Friday's 'Hero Workout' honoring our fallen warriors during this Veteran's Day Week

2009-11-12T19:44:00.000-08:00

"DT"- in honor of Air Force Staff Sergeant Timothy Davis, 28, who grew up in Montesano, WA, died Feb. 20th, 2009 at Oruzgan, Afghanistan of wounds he sustained when his vehicle encountered an IED.

5 rounds for time of:
155 # deadlift-12 reps
155# hang power clean-9 reps
155# push jerk-6 reps

Thursday's 'Hero Workout', honoring our fallen warriors during Veteran's Day Week

2009-11-12T12:11:00.000-08:00

"HANSEN"- in honor of Marine Staff Sergeant Daniel Hansen who died Feb. 14th when the IED he was working on detonated.

5 rounds for time:

30 reps kettlebell swings- 2 pood (70 pound)
30 burpees
30 ghd sit-ups

scale as necessary

Happy Veteran's Day-Wednesday's "Hero Workout" honoring our fallen warriors during this Veteran's Day week

2009-11-11T05:59:00.000-08:00

'MURPH"-In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY who was killed in Afghanistan June 28, 2005. This was one of Mike's favorite workouts and he called it 'Body Armor'. He performed the workout wearing his 20 pound body armor.

For time:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

Tuesday's 'Hero Workout' honoring our fallen warriors during this Veteran's Day week.

2009-11-10T07:56:00.001-08:00

'JT'- In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in June 2005.

21, 15, 9 repetitions for time of:
Handstand Push-ups
Ring Dips
Push-ups
scale as necessary

Monday's Hero Workout, honoring our fallen warriors during this Veteran's Day week.

2009-11-09T20:07:00.000-08:00

"Josh" -in honor of Army SSG Josh Hager, killed in Iraq Feb. 22, 2007.
For time-
95 pound overhead squat-21 reps
42 pull-ups
95 pound overhead squat-15 reps
30 pull-ups
95 pound overhead squat-9 reps
18 pull-ups

Wednesday is Veteran's Day

2009-11-08T10:56:00.000-08:00

We will celebrate Veteran's Day by being open and thanking our members who are veteran's and active duty military. If you are a veteran, please let us know.

We will perform 'Tribute Workouts' this week, honoring those who have served and given the ultimate sacrifice.

Please enjoy this 'Warrior Song'-CAUTION- a few bad words.

Don't Mess With My CrossFit!

2009-10-30T08:07:00.000-07:00

Kettlebells and the High School Athlete

2009-10-26T08:21:00.000-07:00

During my school years (a looooong time ago!) I participated in football, ice hockey, baseball, gymnastics and wrestling. I began coaching football, baseball and soccer in 1975.

I was introduced to the Russian Kettlebell in 2005. In my opinion, there is one tool I wish I would have had when I was in school. The kettlebell. I strongly believe the competitive school athlete should be training with the kettlebell.

Below is a you tube video of UFC Champion Diego Sanchez, training with the kettlebell, developing strength and power.

Marketing and Deception- the latest 'healthy product' for our children

2009-10-15T17:25:00.001-07:00

I want you to watch this commercial. Have you heard of Nutella, yet? The image presented is that of a HEALTHY product for our children. Natural Ingredients...no preservatives...no artificial colors.....good food....wholesome....source of Vitamin E....Nutritious! It's got to be healthy, right?

Now let's look at the ingredients. What is the first ingredient listed? SUGAR!! I didn't know hazelnuts had sugar in them! (they don't!)

Now, let's look at the Nutritional Facts. Hmmmmm......Total Carbohydrates-21grams....Sugar-21grams!! Ok, and what is the serving size-2 tablespoons.

What does that mean? In every 2 tablespoon serving (you will spread at least 2 tablespoons on a slice of bread. In a sandwiche, even more) there are approximately 5 teaspoons of SUGAR!
Did you 'get' that? In 2 tablespoons of Nutella there are 5 teaspoons of SUGAR!

I don't get it....why don't we save the money and just give little Susie and Johnny 5 teaspoons of sugar with toast every morning? We don't because NO PARENT would do that to a child!! So, why does the manufacturer ADD sugar to the product? Because they are aware of our sugar addiction, and we will have another product, presented as being HEALTHY, that our kids will consume and we will purchase more and more and more of the product.

And our children have another product that contributes to our childhood overweight and obesity and Type 2 diabetes and all the other associated health hazards.

ARE WE LEARNING? Are you reading labels? Are you counting the number of grams of carbs/sugars you and your family are consuming every day?
-

New Hoodies and T's Are Here!!

2009-10-14T07:06:00.000-07:00

Russian Kettlebell Training in the NEWS!!

2009-10-02T14:35:00.000-07:00

Russian Kettlebell training for elite fitness is becoming more and more popular. WHY you ask?
RESULTS!

We have offered kettlebell classes at our Mount Vernon facility since 2006. All of our instructors are trained and certified. Skip is an American Kettlebell Club Lifting Coach and a World Kettlebell Club Master Trainer. Rhonda and Andrea are both CrossFit Certified Kettlebell Instructors.

Russian Kettlebell classes are now offered at our Oak Harbor facility!

This is CLASSIC!!!

2009-09-29T14:27:00.000-07:00

This is classic marketing. Since the late 70's we have been convinced and conditioned to believe that 'Fat' is the 'BAD STUFF'. 'Real Fruit'......non fat......It sounds like it is healthy, doesn't it? It's non fat....it must be healthy, and it has REAL Fruit as opposed to fake fruit?????

Under 300 calories. Ok, let's break it down. I went to their website. Good marketing. The slogan, "Fresh Thinking! Healthy Eating!" Hmmmm....healthy eating, they proclaim. Music begins to play...catchy beat! I click on 'nutrition' information. I scroll down to their smoothies. They offer several, and they range from 60-69 grams of carbohydrates. There are approximately 4 grams of carbs per teaspoon. The drink with 60 grams has approximately 15 teaspoons of sugar and the drink with 69 grams has about 17 1/4 teaspoons of sugar.

I ask you, WOULD YOU EVER CONSIDER PUTTING 17 1/4 TEASPOONS OF SUGAR IN ANY DRINK? Hmmmm.....let's put some ice in the blender and then dump in 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17 teaspoons of sugar. Now, turn to your 9 year old and say. 'Drink up sweetheart', this is healthy for you!!!!! It doesn't have ANY fat!

FAT IS NOT MAKING US FAT!! Our high intake of too many carbs is making us and our children overweight and obese!!!

If you want to learn more, walk in our door. I give you the facts for free. Just ask us!

Do You Know What Time It Is?!?

2009-09-18T21:29:00.000-07:00

The anticipation has been mounting for quite some time now and we could not be happier it has finally arrived! What is it you say? None other than our second annual BURPEE CHALLENGE!!! 100 hundred days of strengthening, agility increasing and FUN burpees! For all of you who participated last year, we have decided to give you an extra treat by adding DOUBLE UNDERS. Talk about icing on an already sweet cake!

We have completed the first week of the Burpee Challenge and, so far, so good! Do not forget to do your burpees (and double unders) over the weekend!

More Sunshine and CrossFit!!

2009-09-18T08:43:00.000-07:00

With the awesome sunny weather, there is no point in being locked up inside. Luckily with CrossFit and Kettlebells, the only equipment needed is portable! In fact, carrying the equipment is often part of the exercise! A few of the ladies from KB Boot Camp are showing how to shape up muscle while tanning!

For Kettlebell Class times, check out our training schedule. This September our Whidbey Island facility is beginning a new KB Boot Camp...get fired up!

New Classes!!

2009-09-11T07:36:00.000-07:00

The Kettlebell. From Wikipedia: The Kettlebell is a cast iron weight looking somewhat like a canonball with a handle. The kettlebell has become a popular exercise tool in the U.S. due largely to the efforts of strength and flexibility coach Pavel Tsatsouline and Kettlebell Sport World Champion and World Record Holder Valery Fedorenko.

I am a student of both Pavel and Valery but prefer the American Kettlebell Club and World Kettlebell Club training protocol as established by Valery. I learned directly from Head Coach Fedorenko and earned my Sport of Kettlebell Lifting Coaching Certificate and have been designated as a Master Trainer of the World Kettlebell Club.

Wikipedia also says, "Kettlebell workouts are intended to increase strength, endurance, agility and balance, challenging BOTH the muscular and cardiovascular system with dynamic, total-body movements. Kettlebells are purported to help athletes break through ruts/plateaus, and get their 'core' in top shape."

If you are not a 'CrossFitter' you are on a plateau!! Attend our new Kettlebell Training Classes Tuesday at 5pm, Wednesday at 11am and Saturday at 9:30am. We are also offering a 'Kettlebell Training Membership'. Try a class for free...the kettlebell will get you off the plateau!

Sam's Success!

2009-09-10T11:39:00.000-07:00

Sam came to us shortly after she gave birth to her beautiful baby daughter. She said, "I want to get rid of this baby fat! I don't want to look like this." We told her the same thing we tell all of our members, you only have to walk in our door. We will take care of everything when you enter. We will guide you, teach you and motivate you.

The results: Sam has dropped over 50 pounds! She looks 'HOT' . Most important, she is healthy AND she has learned and continues to learn how to feed and raise her precious daughter and how to begin to build the proper foundation for a healthy life.

Thank you, Sam, for your effort and for having the confidence in the CrossFit method. You are setting an awesome example for others!

Have you recently given birth? Come talk to Sam.

The Reality of the Food Pyramid

2009-09-08T10:37:00.001-07:00

September Summer!

2009-09-04T17:30:00.000-07:00

For Kettlebell Class times, check out our training schedule. This September our Whidbey Island facility is beginning a new KB Boot Camp...get fired up!

This is What We Do-EVENTUALLY!

2009-09-02T09:08:00.000-07:00

10 Reasons why you should NOT train at Mt. Baker CrossFit Whidbey Island

2009-08-27T20:37:00.000-07:00

10. They make you try out-Just having a credit card and a pulse does not get you a membership. You have to demonstrate your willingness and ability to train intensely enough to get results. Who wants to have to meet objective standards of performance?

9. They train too hard- You sweat and breathe hard in every workout. You train at the edge of the redline which makes it too hard to read a magazine while "working out." They won't let you be a part of the program if you just want to go through the motions.

8. They coach you-You can't just sit and peddle on the bike. It doesn't matter if you are an athlete or a de-conditioned out of shape house wife, you receive professional coaching. They make you learn and develop skills. You have to learn how to move better and faster, so you can lift more weight faster-which means you get stronger, faster and lift properly. Who wants to be coached to become stronger and faster?

7.They don't like whining or excuses-Complainers and criers are shunned, ridiculed, run off and are generally treated like lepers. They don't consider the 'woe is me' attitude to be a good thing or a badge of courage. It is the right of every human to paint himself or herself as a victim in everything so they can increase their popularity with their everything-is-wrong-in-life peer group. Who wants to go to a place where you can't complain about everything under the sun?

6.They teach you new things-They make people learn new lifts, workouts and training methods-and expect you to master them. They teach and re-teach the fundamentals so you are good at them. Who wants to learn and perfect movements in constantly changing workouts?

5.They don't have mirrors, treadmills, machines, TV's, etc.-They don't have a place to adjust your make up or to flex while you stand around figuring out your next bicep exercise. You can't check how your cute new outfit looks when you workout. There aren't any TV's with Jerry or Montel or any other car crash program to distract you from your training. They actually make you run, on the ground, the real earth, to do your cardio. Who really wants to focus on training?

4.They tell you the truth- They tell you when you are not moving correctly or 'babying' yourself or just going through the motions. They tell you that you are really eating like crap and they teach you how to truly eat and live a healthy lifestyle. Who wants to be held accountable to actually do things right?

3.They expect you to get better, improve and actually expect you to train- They expect you to add more weight to the exercise, go faster and maintain excellent form and technique as a regular part of your training. They expect you to try harder to overcome your weakest links in your performance. They expect everyone who has a membership to actually come to the gym to workout. Who wants that kind of stress to constantly show up and improve?

2.They measure performance-They keep score and track results. They won't let you fail, plateau or feel like a loser. They record the results of your training. Who wants their performance to improve all the time?

1.They charge too much-They charge enough so you may actually feel compelled to show up and train and receive your money's worth. They think that if they provide you with a top level, fully equipped training space and expert coaches to coach you, it is of value to their members. Who wants to invest in world class coaching and 'olympic' level training equipment and facility, and receive the results they've always hoped for?

(thanks to Doug Chapman, a CrossFit affiliate in Ann Arbor, MI-Hyperfit-USA)

The New Bumper Sticker!

2009-08-25T16:37:00.001-07:00

Says It All!!

2009-08-20T09:45:00.001-07:00

"Shelley Deere"

2009-08-09T13:13:00.001-07:00

In a very creative mind set this past Friday, Chad created a work out for his wife Shelley, Shelley Deere...."she thinks my tractor's sexy," (that's what he said). Shelley pushed Chad 400 meters on the John Deere...without complaining!

Short and sweet is how we do it at CrossFit. When a workout takes little space up on the white board, you know you are in for it! Friday's WOD was 25-20-15-10-5 repetitions of pull ups and box jumps. Great work everybody!

Congratulations "Plug" !

2009-08-07T16:48:00.000-07:00

Today, Rhonda and I were honored to be in attendance at the Change of Command Ceremony for Navy Captain Bradley S."Plug" Russell. Brad and his wife, Marian, have been training with us and Brad recently earned his CrossFit Level 1 certification.

"Plug" assumed command of the Electronic Attack Wing, U.S. Pacific Fleet in February 2008. He led the beginning of the VAQ community's transition from the EA-6B 'Prowler' to the EA-18G 'Growler'.

Captain Russell has participated in Operations Desert Shield/Desert Storm, Deny Flight, Southern Watch, Allied Force, Enduring Freedom, and Iraqi Freedom. He has logged over 3500 flight hours and 925 carrier-arrested landings. His decorations include the Distinguished Flying Cross (with Combat "V"), the Defense Meritorious Service Medal, two Meritorious Service Medals, the Air Medal (individual with Combat "V" and six strike/flight), and various other individual, campaign and unit awards.

For me, it has been an honor to know you, Brad. In all of your efforts, you lead from the front. I've enjoyed watching you 'attack' all of your CrossFit workouts. We are proud of you "Plug", honored to know you, and wish you and Marian the very best during your new assignment and opportunity with the U.S. Navy.

Today I've added a new workout to our 'named' workout list:

"PLUG"-Prowler to Growler
6-18
6,7,8,9,10,11,12,13,14,15,16,17,18.
Repetitions of
Kettlebell Swings (1.5 pood)
Burpees

Fitness Challenge Wrap-Up

2009-08-03T12:07:00.000-07:00

After an exhausting and exhilarating first work out, it was time to move on to the next event.

Work out #2:

8-1 of the following

1) Body weight Dead Lift

2) One half body weight ground to overhead

3) One half body weight Sumo Dead Lift High Pull

YIKES!

Creators/head judges/score keepers whatever title you give them, Skip and Rhonda Chase, the drivers behind Mt. Baker and Whidbey Island CrossFit's made it all happen that day...THANK YOU Skip and Rhonda!

The Champions at the end of the day were:

Ashleigh Moe from Mt. Baker CrossFit and Austin 'Hiro' Hirocheta from Whidbey Island CrossFit. Everybody deserves a huge congratulations, but Ashleigh and Hiro were the lucky two to walk away with the ultimate bobble-heads!

Fitness Challenge

2009-07-28T12:13:00.000-07:00

It was hot, competitors were nervous, spectators were excited and then it was revealed...workout number one. If you expected the first fitness challenge to be easy, think again! That's not how we do it at CrossFit!

Work out number one:

1) run down field around cone and back

2) 10 handstand pushups OR 20 pushups

3) 20 box jumps, Men 24" box/ Women 18" box

4) 30 wall ball, Men 20#/Women 12#

5) 40 kettlebell swings, Men 53#/Women 36#

Not enough? Want some more?

Repeat...THREE times!

We Did It

2009-07-26T14:32:00.000-07:00

The first Fitness Challenge held by Mt. Baker CrossFit was a success! The turn out of spectators and competitors was awesome and we are extremely proud of everybody who came out to support and participate in the event.

Think about where you were a year ago, a month ago, even a week ago. Did you ever imagine you would be this strong, have this much determination or be able to push yourself this hard? It was a hot day, a challenging test of strength and a battle of will power, but all who participated finished the events. The effort you all gave is greatly inspiring. It is because of YOU we love what we do...YOU ARE CROSSFIT!

Fitness Challenge

2009-07-23T16:07:00.001-07:00

It is almost time for Mt. Baker CrossFit's Fitness Challenge! This Saturday, July 25th, people from all over Skagit and Island County will come together to participate in a day full of fitness, friends and fun! We are thankful that the forecast shows sun for the day, but this also means it will be quite hot. Please remember to drink A LOT of water before, during and after the event. To find out more information about Mt. Baker CrossFit's Fitness Challenge, click on our 'events' link to the right.

WE ARE GOING TO MISS YOU, TARA!

2009-07-17T09:49:00.000-07:00

Pictured is Tara McMann. Tara began training with us during the 1st month we opened, April 2008. She has been a consistent CrossFitter and has 'set the pace' for our CrossFitting Gal's. Tara and her friend Holly usually train in the morning. During the day, other gal's have come in to train and walked straight to our white board to see, "What was Tara's time?" They all tried to beat Tara's time for a workout.

Today is Tara's last day with us. Tara's husband, Chris, is with EOD Mobile Unit 11 and is being tansferred to San Diego for reassignment. They leave tomorow morning.

Once again, today, during her last workout, Tara set a new benchmark. We had a 36" box made several months ago. Thus far, many of our guys have jumped to the 36"er. No gals.....until today.
Tara became our first gal to jump to 36"!!

Congratulations, Tara! Thank you for setting the example! We are really going to miss you! GOD bless you and your family!

Heading Back Home!

2009-07-12T18:42:00.001-07:00

We opened Mt. Baker CrossFit Whidbey Island April 2008. We've been blessed with meeting so many young men and women who are serving our country at the Whidbey Island NAS. We are always sad when they are transferred or deployed. We are also THRILLED when those who are deployed are returning home safely.

I recently received an email from Mt. Baker CrossFit member, CDR Scott 'Topper' Farr, (pictured above, 2nd from the left) the XO of VAQ-140 Patriots, informing us he is on his way home and he will be attending the seminar we are hosting with Olympic Coach Mike Burgener on August 15th.

I thank God for your safe return and we are looking forward to seeing you when you arrive on Whidbey Island, soon. I am also so very thankful for the camaraderie, friendship and love created by this incredible 'CrossFit Community'.

THE Fittest Athletes IN THE WORLD!! CrossFit Games THIS Weekend!!

2009-07-11T18:41:00.000-07:00

Watch the video

Then, go to the CrossFit website and follow the action and competition of the 2009 CrossFit games! See the CrossFit athletes. How is your training going? Are you on a plateau? We climb over plateaus and mountains! It's CrossFit, baby!

Our Children!!

2009-07-07T09:58:00.000-07:00

This is the mission of Mt. Baker CrossFit.....the children. Our children are becoming type 2 diabetics at alarming rates. We've been saying that for 15 years. Nothing has changed except MORE of our children are becoming type 2 diabetics. Last year a journal of childrens' medicine released the findings of a study which revealed that our children are displaying signs of heart disease in their teens!

WE HAVE TO CHANGE! It begins at home and learning how to eat properly and feed our children with healthy foods. We as parents MUST set the example. We must learn and change.

This is our mission...teach our friends and members to create a LIFESTYLE of health and fitness and teach our children. You don't want to add the burden in your life of worrying about your children and their quality of life as they age. Nor do you want to worry about yours! Change your lifestyle. Take the steps.

We will tell you the TRUTH and help you get there!

Happy 4th of July

2009-07-02T21:31:00.000-07:00

We will be closed this Saturday for July fourth. Enjoy the sunny weather, good food and great friends. We look forward to seeing you all on Monday when we are back with regular hours. Happy 4th of July!

For those of you hoping to start your day with a little CrossFit joy, we have a special Independence Work Out for you:

Warm up with 150 Jumpinig Jacks

For time, complete 10 rounds of:

10 pushups

10 squats

10 sit ups

CrossFit Kids Program Begins Monday, June 29th.

2009-06-25T09:42:00.000-07:00

Our CrossFit Kids program is kickin' it into gear this summer every Monday and Wednesday at 10 o'clock at the Oak Harbor facility.

We began our CrossFit Kids program at our Mount Vernon facility in 2005. Our kids come in to work hard and have fun! It is amazing what our CrossFit Fit Kids have accomplished and we love their high spirited energy! Now it is time to develop a foundation of fitness and good health with the children of the Whidbey Island community! Call 360-914-7159 for details or just stop in!

For some, the CrossFit workout, 'Cindy' can be a long 20 minutes, but not for some of our CrossFit Kids who ask to do the workout...without any modification!

Trailer of a new documentary called Food, Inc.

2009-06-22T15:41:00.001-07:00