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Pacific Coast Throwdown Movement Standards

6/16/2019

CrossFit Lacey’s 2nd Annual Pacific Coast Throwdown is less than 5 weeks away! It’s time to get
registered! All movement standards have been posted and workout #1 has been released! We will
continue to release workouts as the event gets closer.

We have designed and tested all the workouts to make sure they are fun to do AND watch! Also, this year we added the RX division so there is something for everyone! Beginner, Scaled, Masters and RX! And just like last year, we have an Olympic Lift-Off immediately following the CrossFit competition! Athletes and spectators are invited to stick around to watch the lifting meet while enjoying a cold beer from the beer garden!

This year we have some of our favorite vendors returning, as well as some new vendors! Karen of Hand Sanity massage, Dr. Jaron Banks from Russell Chiropractic, PNW Athletics, Boka Island Fusion, Victory Meal Prep and more are still being added!

Registration is still open, so be sure to get Registered ASAP!! Be sure to check out the movement
standards video and get ready to have a blast at the Pacific Coast Throwdown, July 20th, 2019!

Movement Standards video:
Movement Standards by division:
Beginner/Masters 50+
Push-ups to a target (chest to ab mat) from knees
Air squats
Box step-ups 24/20
Ring rows
Row
Burpees
Kettlebell swings (Russian) 35/26
Deadlift 95/65
Athlete 1- Max load Snatch (only 1 athlete from each team)
Athlete 2- Max load Clean (only 1 athlete from each team)
Dual dumbbell shoulder to overhead 20/10
Single arm DB snatch 20/10 (alternating)

Scaled
Hand release push-ups
Air Squats
Box jumps 24/20
Pull-ups (Both teammates are not required to do this movement, 1 teammate could do all)
Row
Burpees over the bar (bar facing)
Kettlebell swings (American) 35/26
Deadlift 135/95
Athlete 1- Max load Snatch (only 1 athlete from each team)
Athlete 2- Max load Clean (only 1 athlete from each team)
Dual dumbbell shoulder to overhead 35/20
Single arm DB snatch 35/20 (alternating)

RX
Hand release push-ups
Air squats
Box jumps 24/20
Bar muscle-ups (Both teammates are not required to do this movement, 1 teammate could do all)
Row
Burpees over the bar (bar facing)
Kettlebell swings (American) 53/35
Deadlift 225/155
Athlete 1- Max load Snatch (only 1 athlete from each team)
Athlete 2- Max load Clean (only 1 athlete from each team)
Dual dumbbell shoulder to overhead 50/35
Single arm DB snatch 50/35 (alternating)

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American Muscle Weightlifing Camp!

6/10/2019

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CrossFit Lacey is excited to attend American Muscle Weightlifting’s in-house training course in upstate New York to gain new skills and expertise and bring all of this new knowledge back to CrossFit Lacey!
American Muscle Weightlifting is the home to over 250 weightlifters and CrossFit Athletes around the country. The team is led by father and son Dave and Jared Fleming. Dave is a USAW level three national and USA team coach, and Jared is national record holder weightlifter. If you want to know more about the Flemings, check out our past blog post about them! This July they are holding a weightlifting camp for American Muscle Weightlifting athletes, hosted at the Fleming Ranch in upstate New York. Athletes will train hard and hone their technique for one week along with enjoying camaraderie with the American Muscle Weightlifting team members from around the country. This camp is limited to 10 athletes and two of CrossFit Lacey coaches, Kimberly Lewis and owner Ronnie Kington, will be attending.
We can’t wait to experience this awesome event with our peers and bring back new knowledge and techniques to better help our fitness community and fitness family.
American Muscle confidently backs CrossFit Lacey to provide a sound and effective training environment to help you reach your fullest potential in weightlifting. Whether you’re looking to lift recreationally, compete, or lift better for CrossFit. This program will effectively help you reach your goals.
For more information, check out our barbell club tab on our website.
http://www.crossfitlacey.com/barbell-club.html

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Our Fitness Family!

6/1/2019

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Family comes first, and here at CrossFit Lacey, were all part one big family. We offer our childcare services because we love our community and are constantly looking for ways to give back. We treat our kids in our childcare services like they are our own. We know that it can be a very intimidating experience for parents to find a daycare they trust, that’s why we take extreme pride in how we respect and love our families here.
One of the reasons news members tend to find us is we offer own very own childcare services! We wanted to offer this service to better help serve our fitness community! Often parents can’t find time in their schedule where they have enough time to work out, and their child is being taken care of. That’s why we made this service so parents could get a great work out in and feel safe and secure knowing their child was being watched. This is also great for the kids in our program who love to see their parents keep up with their fitness! We also fully embrace that when kids watch their parents work out and strive to be healthy, it inspires them to be healthy in their future as well.
As evidenced by this program and programs like Reclaim! We put a strong emphasis on community and family here at Cross Fit Lacey. We proudly serve over 40 families and we always have room for more. See our when we offer our childcare services on our schedule page.
Training Day offers supervised childcare. Parents can enjoy a workout knowing their children will be cared for in a fun, safe environment. All childcare employees are experienced in working with children and are background checked. See gym schedule for childcare class times. For questions regarding childcare, please contact us at TrainingDayChildCare@gmail.com

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Changing The Way We Think About Fitness

5/24/2019

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Running a gym, I often get question like this, “If I workout here can I lose 10lbs before I go on vacation next month?” I have to give the honest answer which is “I’m not sure this is the best method for you”. It might sound weird, because we are all abut health and fitness, but the truth is, our goal as coaches is not just to help you look better in a bikini, our goal is to help you move better, feel better, and help you to perform better at the things you enjoy doing in your life. So much emphasis has been put on aesthetics in the fitness world. Everyone has a different “why” and if your “why” is to train to be a bikini model, there is no shame in that! In fact, we have worked with several athletes over the years that had goals like this, and we are in full support of helping anyone reach their goals. However, generally speaking, CrossFit isn’t really about just looking good, but looking better is usually a natural bi-product of staying committed to training and eating better.
We are re-shaping how we view what healthy looks like. When I started CrossFit 6 years ago, I was very lean, and what I considered to be in great shape. I limited calories, avoided carbs, fats, and spent about 15-20 minutes on a piece of cardio equipment and then did some weight training with headphones in my ears and didn’t talk to many people. When my husband convinced me to try a CrossFit class with him, I went in overconfident thinking I was in great shape (because I looked like it) and quickly got my teeth kicked in by people of all ages and of every shape and size. I learned that my idea of what it looked like to be healthy was very different than reality. Over the course of my 6-year CrossFit journey, I have learned that I needed to eat more, and YES, even carbs and fats!
Many women grossly under eat using the old school notion that limiting calories will keep you skinny! I could go an and on about that topic alone, but we will save that for another day! From other athletes and peers, I learned how to choose healthy food options and eat well for “performance” not just aesthetics. It was mind blowing to me how much better I looked and felt by eating more. I have also gained 10lbs, which seems contrary to popular belief that our goal in fitness should be to lose weight NOT gain weight. With an extra 10lbs on my body, I perform better, feel better, look better, and have a lower body fat percentage and higher muscle mass. All of these concepts are backwards from what many of us have engrained in our minds about health and fitness.
I’m so glad I took the headphones out of my ears and joined a CrossFit community 6 years ago. I have created deep relationships with a hugely diverse group of people all there for the same reason, which is to be better at life and get healthy as a result of coming back day after day. I’ve seen people in their 60’s start working out for the 1st time in their life and become the fittest they’ve ever been! I’ve seen women in their late 30’s go from not being able to squat with any weight due to injuries and mobility issues, to competing in Olympic lifting meets and squatting with heavy weight and perfect form! I’ve witnessed teenagers go from being shy, unsure, and move like baby Bambi, to moving like mini-games athletes, building tremendous confidence and self-esteem. We are rehabbing injuries, building mental grit, supporting one another, pushing our physical and mental limitations, and leaving the gym physically able to do the things we love, snowboarding, hiking, playing with our grandkids, running our first race. It’s pretty incredible what happens inside the walls of CrossFit Lacey! Inside these walls we are reshaping what it means to be physically fit. We are throwing out the idea that we have to look a certain way and living out our full potential and becoming better versions of ourselves inside out.

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Dave and Jared Fleming - A Father and Son Family Business

5/17/2019

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Jared always wanted to be strong and fit even when he was 10 years old. His Dad, Dave, had been weightlifting for years and knew about the benefits but was also worried about starting his son too young. But Dave knew his son was determined so he helped his son along and they began weightlifting together.
Fast forward years down the line and Jared has been weightlifting for 15 years and even went to college for it, and Dave has been weightlifting for 30 years and has some serious accolades! Experience is in abundance with these two.
Dave and Jared were part of several different weightlifting programs, but they always wanted to make their own with a focus on community and family. So, they decided to make a new program, American Muscle Weightlifting. They started this program with a goal to get people weightlifting, but more importantly, build a community, bring people together, and make it feel like a family.
While working out obviously has health benefits in terms a muscle strength and bone density, it also has a profound effect on mental health as well. Weightlifting gives people a moral boost that helps people push past barriers, mentally and physically.
This program is more then just your average weightlifting program, you are truly part of the family. Jared and Dave even have a camp coming up where people are staying at THEIR house with them. They put their money where their mouth is and double down on community and family. That’s why we are so proud to be part of their team as official American Muscle Training Center.
American Muscle confidently backs CrossFit Lacey to provide a sound and effective training environment to help you reach your fullest potential in weightlifting. Whether you’re looking to lift recreationally, compete, or lift better for CrossFit. This program will effectively help you reach your goals.
For more information, check out our barbell club tab on our website.
http://www.crossfitlacey.com/barbell-club.html

5 Comments

Pacific Coast Throw Down & Lift Off

5/10/2019

4 Comments

CrossFit Blog: Pacific Coast Throwdown & Lift-Off
Are you ready to Throw Down and Lift-Off? CrossFit Lacey’s 2nd Annual Pacific Coast throw Down & Lift off is right around the corner and registration is already live! Everyone from beginners to fire breathers are welcome to compete or spectate. We have something for every level competitor. If you have ever considered competing, the Pacific Coast Throwdown is the perfect place to give it a try!

Divisions: Beginners, Masters 50+, Scaled and RX, MM/FF teams of 2. Teens ages 12-18 are invited to compete in the Beginner division and/or in the BB lift-off. Our certified judges are amazing and will ensure that everyone has an awesome experience!

Immediately following the CrossFit Competition awards, we will start the Barbell Lift Off! This is a non-sanctioned event that is perfect for new competitors or experienced lifters looking for a fun, low-key competition to test new strategies for your lifts.

We invite non-competitors to come cheer on the athletes from the beer garden and check out some of the awesome vendors. This is a competition but it’s important to remember it’s a chill event where everyone is welcome! The Pacific Coast Throwdown will be held on July 20th at CrossFit Lacey. Register before it sells out! So, grab your partner and get ready to Throw Down!
Cost: $140 per team (shirt included in registration fee).
Lift-Off $60 (shirt included in registration fee).
Tentative Schedule:
7:30am Check-In
11:00am Beer Garden Opens
The barbell lift-off will take place immediately following the CrossFit portion of the competition.

4 Comments

Age Is Nothing But A Number.

5/3/2019

3 Comments

In our society, we constantly come up with excuses to avoid working out. Meet Ina Ziegler, someone who was tired of using excuses. After retiring Ina was looking for something or someplace that she could be a part of. She also wanted to keep up with her granddaughter, who was a brand-new ball of energy in her life. She had tried other gyms, but nothing seemed to stick. That’s when she found CrossFit Lacey, In Ina’s word’s “everyone here is accepting and wants to help you to be the best you can be”.
One of Ina’s favorite things to do at CrossFit Lacey is Barbell Club, which is our official weightlifting program with American Muscle. Ina was reaching the “workout plateau” where you reach maximum effect from working out and you plateau and may even see a dip in output. Barbell club helped her reengage her fitness regimen. Barbell club also helped with her injury recovery when she tore her MCL and Meniscus in her knee. It was a long road to recovery, but CrossFit worked with her orthopedic protocol which called for a specially designed 12 weeks recovery course. Now Ina and her friend Amy are our first master’s team registered for the Pacific Coast throwdown.

Ina has also noticed how CrossFit Lacey and Barbell Club has helped her daily life. While working out obviously has physical benefits it also has tremendous benefits for the mind. Ina has noticed a general increase in well-being since starting at CrossFit Lacey and now even schedules her day around when she can go to work-out. Ina also works out with her husband and loves what it has done for her relationship. She described it as being bonus date nights during the week. They push each other to do better and go further.

Once Ina dreaded lifting heavy objects in her daily life. She described a time where she was lifting a heavy pressure washer into a vehicle. She had done similar tasks in the past and always struggled with it. However, this time she lifted it with no problem and was shocked how easy it was.
Ina retired into a loving community, which accepted her for who she is but also pushed her to be the best version of herself.
For more information on Pacific Coast Throw Down and Barbell club, explore the featured tab on our site.

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Reclaim - A support group/Workout Class

4/26/2019

2 Comments

Reclaim – A Support Group/Workout Class
Pregnancy can be one of the most turbulent times in a woman's life. There are countless issues and stressors that can cause strain on both the mind and the body. Julie Denny, a mother herself, wanted to create a place where women could come and be themselves throughout any stage in their pregnancy or motherhood journey. Where they can feel safe, secure, and have an open friendly dialogue about their pregnancy and postpartum issues.

When Julie was pregnant, she began her research on how to safely modify her workout routine during pregnancy and post-partum to help limit side effects she would experience from pregnancy and giving birth. While doing her research she came across Pregnancy and Postpartum Athleticism certifications by Brianna Battles. Julie became inspired to become certified and learn how she can give back to the women in her community. Julie knows that there is an unreasonable amount of expectations put on women during and after pregnancy. Ranging from the pressure to decline maternity leave, and a rush to return to “form” quickly after pregnancy. Pregnancy and motherhood changes everything about a woman's life, yet for some reason, society tends to expect women to just deal with it. Julie and the staff at CrossFit Lacey know the reality of the situation. Reclaim is a place where people’s feelings are respected and valued. A place where women can come at any stage in their motherhood journey, whether that be 1 day after finding out, 6 months after, or years down the line, anyone is welcome at Reclaim.

Working out at any level can be a daunting task for pregnant women and working out incorrectly can cause even more distress to the body. This is why we put a heavy emphasis on safety and adaptation. Julie, a certified Pregnancy and Postpartum trainer, can adapt almost any workout routine to better fit women throughout their pregnancy. This is NOT a CrossFit class; this is a functional strength class with 3 different levels of exercise. We focus on strengthening the whole body with an emphasis on the core to better address common issues women face during and after pregnancy.

Every woman's pregnancy is unique, and no two journeys are exactly the same. Reclaim offers more than just a steady workout routine. Our goal is to take some of that burden away and help anyone and everyone we can.

For those who are intimated by this experience, Julie would encourage you to take a class before you say no. She wants you to see how everyone supports each other and how much it has helped other people. See how Reclaim is different than your standard workout and see what Reclaim can do for you. From women who are in their 2nd trimester, to women who have been a mom for several years, Reclaim is here from them, and can be here for you.

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Timberline High School Summer Training

7/13/2016

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As you may have noticed, at Training Day we spend a lot of time training student athletes. In addition to our year round Fit Kids program (ages 3-12) and our High School Strength & Conditioning Programs, we train many various youth sports teams throughout the year such as The Olympia Area Rowing Club, 90Ten girls basketball, Sandberg Baseball, Olympia High School Ladies Soccer & Timberline High School Girls & Boys Swim Teams. This Summer we have had the awesome opportunity to train Timberline High School Athletes from ALL sports! Since school has released for the Summer, athletes have been piling into the gymnasium to work on speed, agility, flexibility, strength & conditioning with emphasis on injury prevention. Coach Ben Thompson has overseen the program with Coach Hayden Maliska right by his side every morning from 7:00am to 11:30pm, Monday through Thursday. Timberline opened the program to all Timberline Students to attend for FREE, and over 200 athletes have participated!

Because of the high number of student participation, groups were broken up with all female athletes training from 7:00-8:30am, upper classman boys from 8:30-10:00am and freshman boys from 10:00-11:30am. Several of the Timberline Coaches from various sports have also been in attendance, particularly Coach Bush who has been at every single morning training! It has been amazing to see all of the students progress in just 4 short weeks!. It has also been wonderful to witness the students take the training seriously, showing up every day, on time, ready to work when they have the option to stay home and sleep in if they choose to. We have thoroughly enjoyed working with these outstanding students and look forward to seeing them all excel in their upcoming sport seasons! GO BLAZERS!

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Washington State CrossFit Affiliate Owners Spring Meeting...

4/13/2016

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Last Sunday, CrossFit Lacey had the privilege of hosting the Spring CrossFit Affiliate Gym Owners meeting. Typically these meetings happen annually sometime in September however, this year we gave a spring meeting a go and had a pretty good turnout. This was the first time Training Day had the opportunity to participate in one of these meetings since opening in August 2014, and it was an awesome experience! These meetings are coordinated and mediated by CrossFit Affiliate pioneer, Laurie Bowler who owns Rainier CrossFit in Sumner with her husband Curtis. Laurie and Curtis opened their gym in 2004 and were the the 2nd CrossFit affiliate in Washington State and the 8th in the world. As you can imagine, they bring a wealth of knowledge to the community not only about CrossFit and how it has evolved over the years, but also in gym ownership. Gym owners came from as far as Spokane to take part in this meeting. We also had local gyms from right in our neighborhood, CrossFit Olympia, and Northwest Iron.

When organizing these meetings, Laurie puts out a feeler to the community about what topics are of current importance to determine what should be on the agenda. In the past she has arranged for different experts to come in and speak on specific subjects that effect gym ownership and functionality. This meeting was all about how we can better serve our gym members needs at every stage of their fitness journey. We started the meeting with social time, about 30 minutes of meet and greet, catching up, and getting to know each other. Laurie then busted out a hilarious ice breaker game and we all had a chance to introduce ourselves. After the introductions, she gave a quick briefing on the CrossFit Open, the upcoming CrossFit Regionals, and a quick check in. It was really awesome to hear the perspectives of other gym owners and to have everyone share in their knowledge and experience.

In this community, we don’t have turf wars, or see our businesses as being in competition with one another. You don’t get into CrossFit gym ownership to get rich, or for notoriety and fame. We all do this because we are passionate about helping people in our local community get healthier and more physically fit and in turn enjoy an overall better quality of life. It was very clear to see that the gym owners who took the time out of their busy lives to drive to Lacey Washington, just to discuss how we can do what we do better, genuinely care about their gym and every member in it. Thank you Laurie for keeping this community tight, and to everyone who came out for the meeting. We look forward to the next one!
Melissa Knighton

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