Mt. Baker Crossfit

'STRONGMAN' Class - Monday 1/30

2012-01-25T18:17:00.000-08:00


Moe Kelsey

CrossFit 2009 & 2010 Games Competitor Moe Kelsey will hold a 'StrongMan' Class Monday January 30th @ 5:30pm

This class is free to members of Mt. Baker CrossFit.

Non members = $20

(must call to reserve a space)

What is CrossFit? I'm glad you asked!

2012-01-17T12:56:00.001-08:00

"It is January and I have a lot of choices. Riverside Health Club. Urban Fitness. Anytime Fitness. Bayside. Why should I train at Mt Baker CrossFit?"

2012-01-11T09:13:00.000-08:00

RESULTS AND EXPERIENCE!

100's of Success Story's. Walk in our door and ask any of our members. They will tell you their success story and why they have been training with us for so long!

REEBOK CrossFit Anthem!

2011-11-30T09:38:00.000-08:00

It's a way of life, improving the quality and the experience of life!

2011-10-29T17:05:00.000-07:00

BARBELL for BOOBS a Great Success!

2011-10-22T14:16:00.000-07:00

Our CrossFit Family who participated in the

Barbell for Boobs

Fund Raiser

in Mount Vernon.

We did "Amazing Grace" and then had a 'Melon Run' & 'Jug Race'!


Alex & Adam & some inappropriate touching!

Thomas & Jeremy


Marie & Eryn

Thank you to all who came out, AND those who could not be here but supported us online.

Sue & Merry


Lacey & Michelle

9am Boot Camp Crew!

2011-10-11T08:47:00.000-07:00

HAPPY BIRTHDAY TO US! NO ENROLLMENT FEE ALL MONTH!

2011-10-05T06:38:00.001-07:00

This month marks our 6th year in business. We were the 5th CrossFit affiliate in the state of WA and the 47th in the world!(today there are 99 in WA and over 3000 worldwide)

We began October 1st, 2005 by renting 600 square feet from Gordy at Mt Baker Gymnastics in Burlington. April 1st, 2006, we moved into 2400sf on Roosevelt in Mount Vernon. April 1st, 2007 we added the adjoining 2400sf. May 2010 we moved into the new 10,000sf facility on Blackburn!! WOW! Explosive growth!

Thanks to all of our members and staff, past and present, for your faith and trust in us.

In celebration, during this month of October, we are waiving the membership enrollment fee for all new members!!

THANK YOU!!!!

It's THAT Time Again!!

2011-09-12T11:08:00.000-07:00

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 12^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 V'ups this year!

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

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

2011-08-08T15:43:00.000-07:00

Dakota & Erica workout #1

3rd PLACE!!!

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!

Sammy Jo selected as a 'Firebreather Athlete'!

2011-07-16T21:07:00.001-07:00

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....

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

2011-06-14T16:03:00.000-07:00

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!

2011-06-05T16:56:00.000-07:00

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

We have our 6 member Affiliate Team Competing + Individual Competitor Adam Beardsley all vying for a spot at the CrossFit World Games in Carson California July 29th - 31st.

We will be closed on Saturday June 11th

to support our athletes. Come on down to the Puyallup Fairgrounds at see the fittest athletes from 7 states and cheer on our family! It will inspire you!

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

3 Generations of CrossFitters!!

2011-05-23T09:29:00.000-07:00


From the left, 79yo Richard and Patricia, daughter, Dianne and granddaughter, Sarah. Daughter, Dianne began training with us in 2006. She came to us after being diagnosed with osteoporosis. In 2007 we wrote this about Dianne: Dianne Williamson is 40 something. In 2004 she was diagnosed with osteoporosis. On February 27th, 2004, on a bone density testing scale ranging from 0.457(good) to 0.149 (very poor) she was at 0.304. She was retested Sept. 1, 2006 and the results were worse, scoring a 0.277. Even though the number differentiation was small, this was a HUGE difference. Dianne was concerned and worried. Shortly thereafter she joined Mt Baker CrossFit. Dianne did not want to have to take medication, and I assured her she would experience improvement through exercise, and specifically, the CrossFit Method. Dianne was retested August 17th, 2007. She entered Mt Baker CrossFit Monday morning sporting a big smile and the results of her test. Her bone density had improved to 0.294. Her physician was amazed by such a marked improvement and said, "Whatever you are doing, keep doing it!" CrossFit= Results. Also in 2006, we wrote this about Patricia and Richard: How sweet it is! We send our blessings and congratulations to Mt Baker CrossFitter's Richard and Patricia Smith!! They recently celebrated their 52nd Wedding Anniversary!!! Wow! I was 2 when they married. The happy couple train 3 times a week at 6am, Monday, Wednesday and Friday. 5 years later they are still CrossFitting and improving health and quality of life. Granddaughter, Sarah, began training with us in 2008.

Congrats to All our CrossFit Open Competitors!!!

2011-04-24T20:01:00.000-07:00


Adam Beardsley

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!!

Giving a big shout out to trainer Adam Beardsley for finishing in the top 60 and moving forward to Regionals in June in Puyallup!

We will have to wait and see how the teams 'shake out' after the scores of the individuals who are moving on to the regionals are taken away from the equation, but for now, our team is in 29th place, and will move forward to Regionals in June.

Next PALEO DINNER Night May 13th!

2011-04-03T15:46:00.000-07:00

This is the Paleo Food Pyramid -thanks to Mark Sisson

Our First Paleo Dinner Night was a Success!!
4 families participated and we ate like Paleo Kings!
Next Dinner = May 13th @ 7pm
THEME: MEXICAN!!!!

Open to everyone- you can sign up to bring Appetizer, Main entree, Side dish, Dessert, etc.

We will provide plates, cutlery, etc.

Must bring recipe to share!

Sign up for this month at Mt. Baker Crossfit Mt. Vernon

Bon Appetit!!

PALEO RESULTS!!

2011-03-10T18:15:00.000-08:00

We recently completed our

2nd Whole 30 Paleo Challenge

and the results are in!!!

We have partnered with Whole 9 Nutrition to give our members all the tools needed when eating Paleo for optimal health. When starting the challenge, all members were given a 40 page nutritional guide which included shopping lists, charts, and recipes, along with support websites, & reading recommendations.
At the start of the challenge members were weighed in with body fat %, muscle mass, bone mass, & water weight and encouraged not to weigh again until finishing.

Some results thus far:

Dianne: Lost 4 lbs overall / Lost 2.5% Body Fat / Gained 1.5 lbs Muscle
              (so Total Fat loss = 5.5 lbs)
Helen: Lost 1.5 lbs / Lost 3% Body Fat / Gained 2 lbs Muscle
              (Total Fat Loss = 3.5 lbs)
Adam: Lost 6.5 lbs / Lost 2.5% Body Fat
Sean: Lost 10 lbs / Lost 7.5% Body Fat / Gained 6.5 lbs Muscle
              (Total Fat Loss = 16.5 lbs!)
Angela: Lost 12 lbs / Lost 4.5% Body Fat / Gained 3.5 lbs Muscle
              (Total Fat Loss= 15.5 lbs!)

The most rewarding part of this event was hearing the participants marvel at how they felt differently by eating this way and most of them continuing this change from now on.
We now have a recipe board where we share successful recipes, and are starting a 'Paleo Dinner Club' next month where we'll get together for dinner to share dishes, ideas, and recipes.

CONGRATS TO ALL WHO SUCCEEDED IN THIS CHALLENGE!!

The Difference is DRAMATIC!

2011-02-08T21:41:00.000-08:00

Thank you Tom and Lesha for sharing these pictures. The pictures were taken on different trips during their annual cruise. The difference is obvious! CrossFit and the TRUTH about nutrition changes lives.

Do you notice the 'other' difference? They aren't smiling in the before picture. Of course, they didn't have any idea, at the time, that the picture would result in being a 'before' picture.

CrossFit is the 'after' for life. There aren't ANY reasons to go back to before.

Are you ready to have your 'before' pictures taken?

Change Your Life in 30 Days!

2011-01-23T14:30:00.000-08:00

We are thrilled to announce our new partnership with Whole9 and the Whole 30 Program. Whole9's 30 day program is designed to change the way you eat for the rest of your life.

Join us this Wednesday evening at the Mount Vernon facility at 6:30pm for the launch of this easy to learn success plan. All who attend will receive their 30 page implementation guide with all the tools you need to succeed:

* Our nutritional "elevator pitch", and a list of food groups that detract from your health and fitness.

* A detailed Shopping Guide, including helpful hints for making the best meat, fish, egg, produce and healthy fat choices.

* The Whole9 MealSimple(tm) meal planning template, designed to meet your individual needs.

* A comprehensive, multi-category FAQ to help you hit the ground running.

* A number of helpful resources - nutrition web sites, recipes, books and movies.

ALL ARE WELCOME!!!

PaulsTestimony

2011-01-11T07:42:00.000-08:00

I originally walked into Mt. Baker CrossFit to take Commando Krav Maga in Sept. 2009. When we left after talking to Skip we looked at each other and said, " Man, those guys were getting after it!". Since CKM was on hiatus, Shaun and I decided to give CrossFit a try.

The workouts reminded us both of our days as Marines and that appealed to us both.
Fast forward a year and we were introduced to the Paleo diet, which bumped us over the edge.
Shaun is down over 45 pounds and I'm down 25 pounds. We feel stronger, more energetic, and, of course, healthier. My body fat went from 36% to 24%. My blood pressure is so low that my doctor asked if I run marathons, and my resting heart rate is 45 bpm. All thanks to Mt. Baker CrossFit.
Now when I see potential CrossFitters talking to Skip about joining I wonder if they are thinking, "Man, those guys are getting after it!" It makes me feel good.

CrossFit and that 'warm and fuzzy feeling'

2011-01-08T15:31:00.000-08:00

Shortly after I discovered the CrossFit website in August 2005, and after doing the workouts for about a month I said to Rhonda, "CrossFit has really 'changed' me in such a short period of time. I am unable to determine which is changing the most...my body or my mind."

My body or my mind. I began training in traditional gyms in 1975 after my discharge from the U.S. Army. I held memberships in various states and various clubs from 1975 until 2005. Never once did I say nor think that my 'mind' was changing.

What do I mean....my mind has changed? It's that 'warm and fuzzy' thing. The 'feels so good' attitude. CrossFit has taught me I am able to do things I never imagined I would or could do. Handstand push-ups! Sure, I did them in junior and senior high school, but in my 50's?

I am doing muscle-ups on the rings? You know, what those young, chiseled college aged athletes use in the Olympics. RINGS! A few months ago I did 120 muscle-ups in 64 minutes...at the age of 58!! Why? BECAUSE I COULD! Talk about being good for my 'head'! I never saw a pair of rings in Gold's Gym, Bally's, 24 Hour Fitness, Han's Gym, World Gym nor any other fitness facility. I was trained and educated to be a personal fitness trainer and fitness manager. No rings in that program.

Pictured above is Michelle R. She's performing a handstand hold. Why? Because she can....in her 50's. Michelle has learned and has done many physical feats she never imagined she would do.

Below is Shona. Last week Shona attended Jodi's 'CrossFit and Kettlebells' class. The workout included a rope climb. (when was the last time you saw a rope to climb at a 'traditional fitness' facility?). Shona had never climbed a rope. But, she did. Why? Because she could. She learned how to climb a rope. She got that 'warm and fuzzy' feeling.

CrossFit. Good for your head!! Come get that warm and fuzzy feeling and a little more spring in your step.

Story on King 5 Evening Magazine

2011-01-05T13:14:00.000-08:00

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!

Are you ready for LIFE?

2011-01-05T07:48:00.001-08:00

WHY SHOULD I TRAIN AT MT. BAKER CROSSFIT?

2011-01-03T07:30:00.000-08:00

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 Skagit County.

Our 10 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 largest CrossFit facility north of Seattle!

10,000 square feet of 'indoor playground' for adults and kids. INDOOR RUNNING TRACK, ketlebells, 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-Walk in the door....
our members will enjoy telling you their success story. We all have one!

Discover the Mt Baker CrossFit Difference-1st workout free! Call for appointment. 360-661-1393

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

This place is FUN! Thanksgiving morning workout.

2010-11-25T13:43:00.001-08:00

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

2010-11-23T12:15:00.001-08:00

2 year old Gracie, daughter of CrossFit Coach Samantha Jo Peterson, performs a bodyweight deadlift.

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

2010-11-17T16:41:00.000-08:00

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!!

2010-11-14T16:49:00.000-08:00

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!

2010-11-06T19:44:00.000-07:00

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.....

5th CrossFit Birthday for the Monroe Family!

2010-11-04T20:50:00.000-07:00

On November 4th, 2005, Rich and Jodi Monroe walked in our door. Rich wanted to get in shape for ski season and Jodi....well...she was ready to take on anything. Jodi has more desire to improve, get better, get to the top and works harder than anyone I have ever known. Her work ethic is second to none. She puts 160% into everything she does.

After earning the CrossFit Level 1 certification, she attended the CrossFit Olympic Weightlifting Certification with Senior Olympic Weightlifting Coach, Mike Burgener. She also developed a strong interest in the Russian Kettlebell and trained with me to perfect her technique. She began teaching a kettlebell class over 2 years ago.

Jodi is the most experienced Russian Kettlebell instructor in Skagit County and teaches her class every Tuesday and Thursday at noon.

When Jodi is not at Mt. Baker CrossFit, she is leading our state's future farmer's as the WA State Director of Future Farmers of America.

Pictured is the Monroe family with Coach Greg Glassman. From left to right, Jacqueline, Julia, Rich, Greg Glassman, Robert and Jodi.

Happy CrossFit Birthday, Monroe's!!!

5th Year Anniversary/Member Appreciation Celebration!

2010-10-24T19:10:00.000-07:00

We opened Mt. Baker CrossFit in October 2005. This month marks our 5th successful year!

YOU are invited to our 5th Year Anniversary/Member Appreciation Celebration this Thursday, October 28th, from 4 to 7pm.

Join us for food (we provide meat and drink. You bring your favorite side dish-Paleo if possible-if not, we will still eat it! ;^) ) door prizes and fun!

All are welcome! If you've never been to our facility, stop in, have a bite to eat and see what this 'CrossFit' thing is all about.

FREE-Before school CrossFit Kids Program

2010-09-28T10:25:00.000-07:00

FREE CrossFit Kids Before School Program

We have several Mount Vernon school teachers training with us and during the summer we learned from them that our children have only one PE class per week. After reading the book "Spark" by Dr. John J. Ratey and the studies regarding exercise and the brain, Rhonda and I decided to offer a before school CrossFit Kids program.

In his book, Dr. Ratey brings attention to a school district in Naperville, IL that introduced a revolutionary PE program that "has transformed the student body of nineteen thousand into perhaps the fittest in the nation." He continues, "What's more surprising-stunning- the program has also turned those students into some of the smartest in the nation......This is not good old gym class. This is Zero Hour PE (the name refers to its scheduled time before 1st period), the latest in a long line of educational experiments conducted by a group of maverick physical education teachers who have turned the nineteen thousand students in Naperville District 203 into the fittest in the nation-and also some of the smartest."

The objective of Zero Hour was to determine whether working out before school gives these kids a boost in reading ability and the rest of their subjects. PE teacher, Neil Duncan, creator of the program said, "Basically, we're getting them to that state of heightened awareness and then sending them off to class." The results? At the end of the semester the Zero Hour classmates show a 17% improvement in reading and comprehension, compared with a 10.7 percent improvement among the other literacy students who opted to sleep in and take standard phys.ed.

"The essence of the physical education program in Naperville 203 is teaching fitness instead of sports."

The new PE curriculum has been in place for 17 years now, and its effects have shown up in some unexpected places-namely the classroom. In recent years, students from China, Japan and Singapore have outpaced American kids in the crucial studies of Math and science. (TIMMS test-Trends in International Math and Science Study). Naperville is the conspicuous exception: when its students took the TIMMS, they finished 6th in math and 1st in the world in science.

The program has evolved to a program called PE4LIFE. and we are hoping to gain cooperation with the local school districts to advance the program to ALL students in Skagit Valley someday.

For now, we want to do our part. Monday, Wednesday and Friday morning at 7am we are offering a FREE CrossFit Kids Before School Program. Yes it is free. It is the least we can do for a community that has supported us for the past 5 years. We want to give our children what we believe they need and deserve. A solid foundation of health and fitness. We begin accepting registrations this week. Please call, email or stop by to register your elementary or middle school student.

For more information on the CrossFit Kids Program, click HERE.

9am 'CrossFit with Tricia'-every morning=FUN TIMES!

2010-09-27T10:04:00.000-07:00

The kids are off to school. Morning chores are finished. Now it's time for YOU. 'CrossFit with Tricia'-fun, camaraderie, encouragement and success!!

What is Paleo? Paleo Challenge Begins Monday.

2010-09-23T10:00:00.000-07:00

3rd Annual Burpee Challenge!

2010-09-15T09:24:00.001-07:00

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)

2010-09-14T12:42:00.000-07:00

Life Changing Experiences Happen Here!

2010-09-10T08:41:00.000-07:00

15 year old, "JD", takes on the CrossFit workout, 'Nate'-2 muscle-ups, 4 handstand push-ups, 8 kettlebell swings. AMRAP-20 minutes.

2010-09-07T09:06:00.001-07:00

"JD" began training with us nearly 2 years ago. He is a student in Mount Vernon. He has been consistently building his 'fitness foundation', attending 3-5 times a week every week. In this youtube clip he is performing 'Nate', a CrossFit HERO workout. 2 muscle-ups, 4 handstand push-ups and 8 kettlebell swings- perform as ,many rounds as possible in 20 minutes. The kettlebell he is using is 70 pounds!!

How is your child's 'fitness foundation'? We learned at the end of the school year last year that our elementary and middle aged school students only have PE once a week. We want to help establish a healthy foundation and habit by offering 'Zero Hour'. A before school FREE PE program for the students of Skagit County.

Information will be in our soon to be released September newsletter. Subscribe by clicking on the link on the right column.

They CRUSHED the Competition, finishing 1st!!

2010-08-30T08:44:00.000-07:00

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!!

2010-08-26T11:50:00.000-07:00

Trans Rockies Run

Currently in 3rd Place!!

2010-08-23T08:26:00.000-07:00

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.

CrossFit Gymnastics Certification!

2010-08-02T13:15:00.000-07:00

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!

2010-07-28T17:18:00.002-07:00

2010-07-28T17:18:00.001-07:00

2010-07-28T17:16:00.001-07:00

CrossFit Kids!!

2010-07-27T17:28:00.000-07:00

KIDS GET FIT AT CROSSFIT-Read the story!!

Mt. Baker CrossFit Competition Team

2010-07-26T20:03:00.000-07:00

I had the pleasure of traveling to the 2010 CrossFit Games and supporting our athletes, Moe Kelsey and Ashleigh Moe. It was an incredible experience watching the top athletes in the WORLD, competing for the title 'Fittest Athletes On Earth'.

Upon my return I discovered many of our members were glued to their PC's and laptop, watching the Games webcast. The Games were an inspiration to us all.

Last week I asked several members, "Were you inspired to want to compete in the 2011 CrossFit Games?" Thus far, we have several yes'.

The 2011 WA Sectionals, (if they are scheduled similar to the 2010 dates) are only 7 months away. We've decided to add a program to the schedule titled, 'CrossFit Competition Team' which will begin next week. We are currently working on the schedule, however, we will have a meeting Monday, August 2nd, to discuss the program and expectations. The meeting will be at 5:30pm.

Do you understand?

2010-07-15T17:35:00.000-07:00

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 CrssFitter'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.

Student Athletes-Are you CrossFitting?

2010-07-08T10:15:00.001-07:00

Building a Healthy Foundation!!

2010-06-24T12:36:00.000-07:00

The summer CrossFit Kids program is under way with new kids joining the fun every day! Bring your kids to participate and build a healthy and fit foundation, Tuesday and Thursday morning at 9am and Monday, Wednesday and Friday at 4pm.

Click on the CrossFit Kids link on the right for more information about our organized, international CrossFit Kids program.

The Lesson has not changed....this is from the 50's.

2010-06-06T17:26:00.000-07:00

Ashleigh is going to the 2010 CrossFit Games!

2010-05-17T09:08:00.001-07:00

The CrossFit Games are the ultimate test of fitness. It's a grueling two-day competition in which the world's fittest athletes 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. Mt. Baker CrossFit Coach, Ashleigh Moe, competed against the 50 very top CrossFit women from Alaska, Oregon, Idaho, Nevada, Utah and Washington.

Ashleigh finished in 1st place, earning the opportunity to compete in the 2010 CrossFit Games. She will compete against athletes from 7 National Regions and from the Africa, Asia, Central American, South American, European, Canadian and Australian Regionals.

The 2010 CrossFit Games are July 16th-18th at the Home Depot Center Sports Complex in Carson, CA. Click on the 2010 CrossFit Games logo on the right for more info!

WE ARE SO PROUD OF YOU, ASHLEIGH!!!

The new place is ROCKING!!

2010-05-11T09:08:00.001-07:00

Everyone seems to be enjoying the new home of Mt. Baker CrossFit. We are now located at the base of 'Little Mountain' at 2464 E. Blackburn. The facility is spacious with lots of parking. We really enjoy the benefit of being able to run both INDOOR on our perimeter track as well as outdoor. We will soon begin working on the trail going up Little Mountain.

We have several schools nearby and are accepting new registrations for our summer 'CrossFit Kids' program. We have also learned that the kids at the local schools only have PE one day a week. During the school year, we are going to offer FREE before school PE for those kids who want to start early and build a solid 'fitness foundation' for life.

All moved in!

2010-05-04T10:58:00.000-07:00

Yesterday, Monday, was our first full day in the new building. So far, so good! The schedule will not change during May, however we are planning to add new classes soon.

As we grow in this awesome building, we are open to your suggestions and comments. Please share your thoughts with us!

(pictured-Scott Hundahl's first 'Sport of Kettlebell Lifting' class in the new building)

It's Official!

2010-04-08T16:39:00.001-07:00

We are so happy and excited to announce that we are moving!! We are moving into a new space and will begin training there in May. The new space is at 2464 E. Blackburn in Mount Vernon at the base of 'Little Mountain'. (Rhonda and I were married on the new lookout on Little Mountain!)
Our new space is a whopping 10,000 square feet. (our current space is 4600) It has artificial turf flooring and indoor running track! Oh my....what kind of workouts can we create on the trails on Little Mountain.....hmmmmm....I think it is going to be a BLAST!!

Our Newest CrossFitter!!

2010-04-05T13:03:00.001-07:00

What a Blessing!! Introducing CHASE JAMES NEVARES, born 4/1/10 at 6:34pm. He weighed 6 pounds and 11 ounces and is 19" long. Congratulations Danny and Sarah Nevares.

Sarah was our first CrossFit client. I began training Sarah in 2004 and began training Danny shortly thereafter.

Sarah was here in the gym last week, still performing kipping pull-ups and WOD's at 9 months pregnant.

Welcome to the CrossFit family, CHASE!

THE BIG CLIMB for LEUKEMIA!

2010-03-22T15:34:00.000-07:00

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!

The Fittest Woman in the State of Washington!

2010-03-07T16:52:00.000-08:00

What are your goals? What are your fitness goals? What are your performance goals? Ashleigh will help you achieve them! She is one of our CrossFit Certified trainer's!

Congratulations to our Athletes!

2010-03-02T08:23:00.000-08:00

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

2010-02-04T14:21:00.000-08:00

Click here-KING5 Evening Magazine and CrossFit

WALL STREET JOURNAL STORY

2010-02-02T18:25:00.000-08:00

Is your fitness plan working for you? Are you experiencing life altering changes?

Read this young man's story- click on Fitness as a Full Time Pursuit.

It's THAT time of year?

2010-01-12T17:55:00.000-08:00

Dec 31st, 2009- "I'm going to go to BIG BOX Gym this week, get a membership and I'm gonna go every day and I am going to swim and play racquetball, and use ALL of their machines and take classes and I am going to finally get in shape!"

June 30, 2010- visits to the BIG BOX Gym-5 visits. Total cost with special enrollment fee-approx. $400. Cost per visit-$400 divided by 5=$80 per visit. Still owe 6 more months of dues.
(read the report and findings of a study of health clubs)

RESULTS- Once again, psychologically conditioned to failure. No motivation. No reward. Gained 9 more pounds.

Haven't we learned yet?

Mt Baker CrossFit-No Specials! No TV's! No Mirrors! No Chrome! No Pool! No Racquetball! No vultures! No hot tub! No pilates! No step class! No body pump!

Just RESULTS! You get EXACTLY what you pay for!

Are you wasting your time?

2010-01-06T07:19:00.000-08:00

How old are you? I turned 58 on January 1st. I've spent 58 years on this planet, one day at a time. As of today, that's 21,176 days.

My dad and my paternal grandfather both passed away at the age of 66. They lived approximately 24,090 days.

If I were to pass away at 66, that means I have approximately 2914 days remaining on earth. 2914 more days to enjoy Rhonda, kids, grandkids and future grandkids, friends and family.

Compared to the 21,176 days that I've lived, 2914 days remaining does not sound like very many. IT'S NOT!

Of course there are some variables to consider. My grandfather smoked cigarettes starting in his teens and continued to smoke 'Lucky Strikes' and a pipe until he died due to heart disease. My dad was also a smoker. He also consumed a lot of alcohol during his life. My dad also disliked going to the doctor and had not had any medical check-ups during the years of 1969 through 1990. He finally went to the doctor after complaining of abdominal pain and passed away shortly thereafter due to colorectal cancer. Their generations' were not influenced to 'work-out' nor participate in exercising. They worked hard in their respective careers to pay the bills and raise families.

I made different choices. I smoked during my teen years, but then we began learning about the hazards of smoking and I quit smoking. After the death of my dad I began having annual check-ups and having proper screening.

Most important, thanks to CrossFit I've learned of the benefits of EFFECTIVE EXERCISE and PROPER NUTRITION, improving my health and quality of life.

IF I live to be 86, I have 10,214 days to live on this earth. Of course, only God knows when HE will take me home, but, I don't want to waste any of my time remaining here. I am doing EVERYTHING I can to maintain the very best health and the very best QUALITY OF LIFE!

How old are you? How much time do you think you have remaining. What lessons have you learned? What is your current quality of life? What is the quality of life of your parents? What could be your quality of life when your are your parents age?

Regardless of how days you will remain on this earth, DO NOT WASTE ANY OF THEM!

We Are Thankful For YOU!!

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

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

2009-11-18T06:28:00.001-08:00

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?

2009-10-30T08:05:00.000-07:00

Kettlebells and the High School Athlete

2009-10-26T07:01:00.000-07:00

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

2009-10-15T16:57:00.000-07:00

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!!

2009-10-14T07:05:00.000-07:00

Another Kick Butt Week

2009-10-01T15:32:00.001-07:00

It has been another WOW of a week at Mt. Baker CrossFit. Starting off with the women we love to hate 'Angie' and the sets of 100 pull ups, 100 push ups, 100 sit ups and 100 squats, and followed closely by 'Helen'...to name a few.

Ladies Bootcamp is still going strong, as well as our Burpee and Double Under Challenge!

Finishing a CrossFit workout is a huge accomplishment. Often times you would like to celebrate, but sometimes laying on the floor is just about all you can do!

Another job well done!

Q & A with Jodi Monroe

2009-09-25T09:18:00.001-07:00

Jodi Monroe has been with Mt. Baker CrossFit since its early beginnings. Her attitude, drive and spunk are just a few of the factors that inspire our members and trainers at Mt. Baker CF on a daily basis. Jodi teaches our noon time Kettlebell boot camps on Tuesdays and Thursdays. When she is not teaching or kicking butt in the gym, she is spending time with her family or hard at work with her career. This summer, Jodi took part in the 27th edition of the Ride from Seattle to Vancouver BC and Party. The RSVP is an event hosted by Cascade Bicycle Club--a non profit organization that wishes to create a better community through bicycling. We caught up with Jodi and asked her a few question about her journey on the bike and how CrossFit helped her along the way.

Give us a little background about the RSVP.

The RSVP was and event born of calamity. In 1980, the eruption of Mount St. Helens interrupted Cascade Bike Club's event-the Seattle to Portland-leaving uncertain road conditions in southwest Washington. It was because of this the RSVP was born.

What inspired you to participate in this event?

My husband, kids and sister Heidi, have been riding the Seattle to Portland for the past three years. Andrea, my other sister, suggested that this year we go north and try the RSVP instead.

How many miles did you ride altogether?

It was 183 miles total.

Did you spend much time off of your bike, or 'out of the saddle'?

Since the ride is so small, (about 1,500 compared to Seattle to Portland's 10,000) we didn't stop but a couple of times for H2O and to get warm.

Did anything interesting happen to you on your journey?

Yes, my lips turned blue! It was windy and rainy and I was not wearing any rain gear...go figure.

Was there ever a time when you thought, "man, I would much rather be at CF right now?"

The thing is, I was always thinking about CrossFit because the ride was so easy. I could hear folks along the way talking about all the pre-miles that they put in, when I was asked about my training, I would tell them to checkout Crossfit.com, that's all I needed.

In other words, you believe that CF benefited you greatly in this experience?

Yes. CF allows me to be confident at any sport I do. I can remember Skip, Coach Glassman and Coach Burgener always saying just that. Now, I really believe it because I never trained on the bike, not once, and I still did and felt great!

You have always been an active person, but how would you say your life/lifestyle has changed since becoming a CrossFitter?

I have always been health conscience and worked-out with intensity. CF has enabled me to fine tune my workouts and diet. The new bumper sticker says it all...'training to look good naked!"

Being an exceptional CrossFitter, many people think you never 'hit the wall.' How do you tell yourself to push through when something becomes extremely difficult?

From a young age, I learned to push through. I am hard wired that way and come by it honestly. I had parents and coaches who always motivated me to work through it and do well. It is simple really, I am competitive and I like to win. I don't know anyone who doesn't.

Would you recommend this event to others? What piece of advice would you give for someone who wanted to tackle the RSVP next year?

I highly recommend the RSVP to others. My advice to folks wanting to partake in this ride is to CrossFit and Zone. I kid you not, it was the best training I could have done. I know the biking enthusiasts would tell you differently, so bring it on...lets go!

Back to School...

2009-09-18T21:31:00.000-07:00

Rule number ONE in CrossFit...NO EXCUSES! With everybody's schedule being busy as summer comes to an end, vacations come to a close and school is back in session, our members always find time to CrossFit it up!

You guys ROCK!

The Reality of the Food Pyramid

2009-09-08T10:36:00.000-07:00

Hitting it Hard Before the Weekend!

2009-09-04T15:13:00.000-07:00

Warming up...
The work out begins...

Ladies and gentlemen, we present the LEVER:

Seconds 1-2-3...

and 4-5 & 6

Nice work Nate!

We will be closed Saturday through Monday for Labor Day weekend. We wish you all a happy and safe three days off and great end to the summer. See you on Tuesday!

CrossFit!

2009-09-02T09:07:00.001-07:00

CrossFit Najaf, Iraq

2009-08-31T18:40:00.000-07:00

I am so thankful for our men and women serving our country. They have all VOLUNTEERED to serve. When you see one of our service members in uniform, please approach them and thank them for their service!

10 Reasons NOT to train at Mt. Baker CrossFit

2009-08-27T16:45:00.000-07:00

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. Real life changing 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 put up with having 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)

Strength in Numbers...

2009-08-26T15:13:00.000-07:00

It is no secret; working out alone is never as fun or motivating as when you are with a group of people. At Mt. Baker CrossFit, there is always a buddy to work out with, sweat with and maybe even grit your teeth with. Mix up your routine a little and join us for one of our many class offerings!

Try a new kind of BootCamp...with barbells! Core strength, balance and cardio! Kettlebells offers it all.

How much weight can you lift? Get stronger with our Olympic Weightlifting Class.

Click our 'Training Schedule' for a full list of classes.
Watch our website and schedule for the NEW CLASSES beginning in September!

The New Bumper Sticker!

2009-08-25T16:15:00.001-07:00

Q & A with Tricia Milstead

2009-08-18T14:59:00.000-07:00

Tricia Milstead has been an avid CrossFitter for almost 4 years. A trainer at Mt. Baker CrossFit, Tricia helps teach, inspire and motivate others through their everyday routines. As the 'All Gals Boot Camp' Instructor, CF Kids Instructor and Barbell Boot Camp Instructor, (not to mention mother and wife), Tricia already had her hands full, yet some how she managed to sneak in running 26.2 miles this summer at the 'Rock & Roll' Seattle Marathon. We asked Tricia a few questions about her training regime and how CrossFit helped in her endeavor to running a marathon.

Tricia, what inspired you to run a marathon?

I was really ready to have a goal to work towards. My running partner was doing it, so I decided to join in.

Do you think CrossFit benefited you with your training? How (mentally/physically)?

Yes!!! I truly believe my CrossFit training helped with my running. When you are able to do some of those crazy CrossFit workouts, what's running 10 miles?

What was going through your head during that long 26.2 miles?

I just wanted to finish...to be done! I knew I had done everything right (in my training), so I knew I could do it.

You continued to train daily at CF even with your running; some people would think that's crazy, others would wonder how it is even possible. What are your thoughts? Why did you continue with CF training?

I really truly think CF helped me with my running. I saw running and CF as two different things. Yes I was training for a run, but I am also a CrossFitter and I would have missed working out at CF too much, had I taken a break from it. CrossFit makes me a better runner.

Was there ever a point where you just wanted to give up? What kept you going?

Yes at mile 23! My husband kept me going, he is always so proud of me. I knew I had to finish to see him at the finish line.

Tell us a little bit about the charity you raised money for.

It is called CampKorey. It is a local charity (down south). I raised money for kids terminally ill, who otherwise, could not go to camp. Check out the website at campkorey.com

What piece of advice would you give someone who is thinking about doing a marathon in the future?

Train well, eat well and have a good running partner! Especially for those really long runs.

Are there any plans for another even like this in the future? Or for now are you just going to soak up two-a-days at CF?

I would like to think I will do it again, maybe next year. For now I am loving CrossFit!

CrossFit...it's what makes us HAPPY

2009-08-13T22:09:00.000-07:00

We love it when people enjoy a hard workout. What we love even more, is when members and trainers are smiling while doing an exhausting, sweat pouring routine. It is their determination and guts that keep them going, but our members awesome attitudes that keeps us going.

Have a great weekend everybody, hopefully the sun will be back and summer will continue!

Poison, Poison, Poison!

2009-08-13T21:23:00.000-07:00

I have been speaking and writing rants about sugar being POISON for years! I discovered this lecture on Facebook, posted by Leonid Subbotine, a CrossFit affiliate. It is nearly 90 minutes long, but is worth investing the time to learn and gain knowledge from the scientific research and the FACTS and Truth. Turn off the TV and watch this, please!

Winner's!!

2009-08-09T13:12:00.001-07:00

(standing, from the left-Austin Hiracheta, Jason Ethridge, "Blake" Sewell, Justin Hendren and Chad Hamm)

Yesterday, Saturday, a team of athletes from Mt. Baker CrossFit (CrossFit Whidbey Island) competed in the 2nd Annual Kirkland CrossFit Firefighter/Law Enforcement/Military CrossFit Challenge. The event is also a fund raiser with all proceeds going to the Northwest Burn Foundation.

The 1st event was the 2 man event and we were represented by David "Blake" (aka CYBORG) Sewell and Austin "Little Hiro" Hiracheta. The two-some took 1st place earning a trophy, blue ribbons and metals with an incredible effort!

The 2nd event was the 4 person team event with Blake, Hiro, Justin Hendren and Chad Hamm competing. The foursome took a red ribbon and metal for a 2nd place finish.

The last event was the individual competition. I cannot express how proud I am of our men, having taken 3 of the top 6 positions in a field of 32!

Blake crushed the field, earning 1st place with a combined score of 451 taking home the coveted 1st place trophy and metal.. Hiro was just 21 points behind earning 2nd place.

Justin, with 380 points earned the 6th place spot.

Jason Ethridge also competed in the individual competition and we are proud of his effort.

My thanks goes out to Kirkland CrossFit for an outstanding, well organized event.
I also want to thank all of you who joined us at the event in support of our team

Crisp, Crunchy...Delicious!

2009-08-06T10:54:00.000-07:00

Several of you have requested the delicious Cabbage Salsa recipe from our Fitness Challenge. For those of you who have been turned away from the dish simply because of 'cabbage,' we urge you to try it. This salsa is delicious, nutritious and a great accompaniment to just about anything.

Ingredients:

- 1/2 head of cabbage (recommended green)
- 1/2 red onion
- 1 jalapeno
- 1 to 2 tsp cumin
- sprinkle of sea salt, both fine and course
- lime
- 1 and 1/2 Tbs olive oil (more if wished)
- cilantro (recommended fresh)

Chop cabbage, red onion and jalapeno. Combine them in one medium size bowl. Add cumin and toss. Juice lime over top and add remaining ingredients. Toss again and taste (add salt to taste).

This cabbage salsa is great over burgers, in tacos, mixed up in an egg scramble, or served as a good old dip. Two cups is approximately one block of Carbs.

Thank you Alexis Kowitz for your delicious recipe!

Congratulations!

2009-08-06T10:48:00.000-07:00

This past month one of Mt. Baker CrossFit's outstanding dedicated members tied the knot! Congratulations to Sam, Shaun and the whole family.

We wish you many years of happiness!

Fitness Challenge Wrap

2009-08-02T13:39:00.000-07:00

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

2009-07-27T13:32:00.001-07:00

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 return

2)10 handstand pushups OR 20 pushups

3) 20 Box Jumps

4) 30 Wall Ball

5)40 Kettlebell Swings

Not enough? Want some more?

Repeat...THREE times!

We Did It

2009-07-26T14:49:00.001-07:00

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!

We will be posting more pictures from the Fitness Challenge all week. If you have any you would like to contribute please email them to Mt. Baker CrossFit. Thank you.

Fitness Challenge

2009-07-22T09:35:00.001-07:00

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.

Thank you sir, may I have another!?!

2009-07-18T20:06:00.000-07:00

Kids Summertime FUN!

2009-07-16T15:10:00.000-07:00

TAG...you're it! Even our CrossFit Kids trainer gets involved in the activities.

Waiting for the tag...and GOTCH-YA!

Nothing wrong with hangin' around after a workout

There is nothing small about these muscle ups!

Oh what JOY

2009-07-15T11:04:00.000-07:00

Who says working out isn't fun? Clearly our members did not get that memo... These members are in the air with excitement!

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

2009-07-11T18:29:00.000-07:00

Watch the video!

Be sure to go to the main CrossFit Website and follow the CrossFit Games!
How is your training going? Are you, on a plateau like everyone else at Riverside, Urban Fitness, Bayside and all of the other 'preschools'!

We climb over plateaus, mountains and anything else that is an obstacle to excellent health, fitness and quality of life! It's CrossFit, Baby!

Not the Size of the Dog in the Fight...

2009-07-10T14:34:00.000-07:00

But the size of the fight in the dog!

This is only the second week of the new Commando Krav Maga class for women at Mt. Baker CrossFit, and the ladies are already showing they are not to be messed with.

Women's Street Survival teaches ladies how to defend themselves in all types of situations, training them both physically and mentally.

Happy 4th of July

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

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 Jumping Jacks.

For time, complete 10 rounds of:

10 pushups

10 squats

10 situps

Simple as W...O...D

2009-06-28T11:36:00.000-07:00

They are the three letters you love to hate. By love, we mean, you love the heart, sweat and tears it takes to push oneself during the Workout of the Day (WOD), and by hate, we really mean love again because even though we know it will be a workout that challenges our bodies and minds, when it is all over the feeling of completion, exhaustion, determination and will power we put into it, will leave us with nothing less then one little smile and a whole lot of PRIDE.The WOD can be as simple as two exercises,

Pullups and wall ball...maybe even as short as 10 minutes,

But no matter the pain we may feel, the effort it may take,

one thing is always the same...

the accomplishment we get at the end of a W.O.D

New Class Beginning in July- Women's Street Survival!

2009-06-24T20:47:00.000-07:00

Click Here for information, and attend one of the free classes July 2nd.

Liquid Poison!!

2009-06-22T14:29:00.001-07:00

I am often invited to various health/wellness fairs. A few weeks ago I was invited to attend a wellness fair for a local large corporation. Many vendors attended. Insurance companies, a chiropractor, a nutritionist, an employee's benefit company and many others. Skagit Vally Hospital had a very nice display and they were providing health screenings to include body fat, hydration and BMI testing.

To my surprise one of the vendors at a health and wellness fair was a 'fruit smoothie' company, Jamba Juice. Yes, I was surprised. However, for those who have never read the nutritional facts, it was no surprise. Pictured above on the left is the table of Jamba Juice samples. This table was the most popular attraction. Most of the day there was a waiting line of attendees waiting for their sample of "the world's freshest, most fruit-filling experience'. (as written in the JJ brochure) The image presented by JJ is that of a healthy product. After all, it's just fruit! Fruit is healthy, right?

Let's look inside the brochure. More 'marketing'. "At Jamba Juice we're 100% committed to you, your health and happiness." There is a lot more 'marketing' but I want to get to the truth. (or more non-truth) On the second page of the multi-folded brochure they begin to list their 'All Fruit' drinks. The brochure also reads, 'No sugar added.' (the latest 'hype phrase' on many products) The first drink listed is a "Strawberry Whirl" with 3.5 fruit servings. Hmmmmm....they do not define a SERVING. What is a serving?

Now, I look to the nutritional facts. The Strawberry Whirl (and most of their drinks) come in two to three sizes. Twelve (12oz.), Sixteen (16oz.), Original (24oz) and Power (32oz). The Strawberry Whirl Twelve has 59g of carbs (SUGAR), the Original size has 85g and the Power size has 103g! What does that mean?

Are you ready...the Twelve has the equivalent of 14.75 teaspoons of sugar; the Original has the equivalent of 21.25 teaspoons of sugar and the Power size has the equivalent of 25.75 teaspoon of sugar! It gets far worse...their 'Strawberry Surf Rider' Power size has 149g or 37 teaspoons of sugar!!!!

One cup of strawberries (approximately 6-7 large strawberries) equals 9g of carbohydrates. How many strawberries do they squish to make a serving???? This is NUTS!!!!

Jamba Juice is more than aware that they average american is addicted to sugar. They also realize that the average american is NOT aware that sugar and carbs are what is making us FAT!!!!

Starbucks and Jack in the Box are also learning from the success of Jamba Juice. Last year Starbucks introduced their new smothie called 'Vivanno' and were handing out samples for the month to give us that free dose of sugar so we would want more (in an effort to increase the profits they lost on coffee due to the economy and competition from McDonald's coffee). The Vivanno has 44-47g of carbs or the equivalent of 11-11.75 teaspoons of sugar.
Jack in the Box is in the middle of their multi-million dollar advertising campaign to introduce their new 'smoothie'. (TV ads with a 'menopausal woman' who gets 'relief' from her hot-flashes with the new smoothie. In case you can figure it out the target market is women. And when you pull up to the drive-up window with a van filled with kids, they will be screaming for their dose of junk as well) Their smoothies have between 108-114g of carbs!!! 27-28.5 TEASPOONS OF SUGAR!!!!

I love smoothies....I am addicted to sugar...but since I began reading nutritional information, and after learning from CrossFit and Dr. Sears (www.zonediet.com) and the truth about what is making us fat and unhealthy, I stopped drinking them. I sat next to those samples for 4 hours. Yes, I was tempted, but I kept repeating to myself POISON,POISON,POISON! I did not give in to my temptations. I love VICTORY and being at my high school body weight!!

You can do the same thing. Stop buying them. Change the paradigm... give your children a healthy chance and stop buying them for your kids.
PLEASE!!!

Oh yeah, the above picture on the right....that was a table with veggies and cheese....no body there....no line! What the heck is goning on...when will we change? When will we learn? YOU start today!

Cool trailer of a new documentary called FOOD, Inc.

The things we do

2009-06-21T14:06:00.000-07:00

From rope climbs to hurdle hops....

deck squats to thrusters....

ring dips to lunges....

members are ALWAYS up for the challenge!