CrossFit Human Evolution Labs

Another Basic Member!

Condratulations Lee Gibson - passed the Basic Qualification Benchmarks in 100 minutes, then finished Christine in under 14 minutes.  Nice work Lee - see you on Wednesday!

Holiday Closure Information

The schedule for the weeks of Christmas and New Years will be as follows:

Saturday, December 22nd - OPEN (normal hours)
Sunday, December 23rd - CLOSED (normal hours)
Monday, December 24th (Christmas Eve) - CLOSED (holiday hours)
Tuesday, December 25th (Christmas) - CLOSED (holiday hours)
Wednesday, December 26th - OPEN (resume normal hours)

Saturday, December 29th - OPEN (normal hours)
Sunday, December 30th - CLOSED (normal hours)
Monday, December 31st (New Years Eve) - CLOSED (holiday hours)
Tuesday, January 1st (New Years Day) - CLOSED (holiday hours)
Wednesday, January 2nd - OPEN (resume normal hours)

This blog will be reposted on Saturday, December 22nd.

Another Non-Member WOD!

Beginning in 2008, Tuesday at 7:00PM will be another chance for current non-members to train with us and get to know our CrossFit HEL family.  Right nowSaturday at 1:00PM is the only time on the schdule for non-members to play with us.  Tuesday, January 8th will be the first Tuesday to be added to the free workout schedule.  The addition of this workout is due to the growing number of non-members who are eager to join our family.  It was exciting to see 8 non-member athletes show up last Saturday for our open WOD.  I know everybody had a great time and a special thanks to Mike Illick who provided a great Tabata CD (20 seconds of thrash metal, 10 seconds of elevator music)!

We will be adding another non-member guest WOD to our weekly schedule on Tuesday's at 7:00PM beginning Tuesday, January 8th.

John's Wyoming and Montana Trip - Welcome Back!

Summary:
Day 0: PDX -> SEA -> BZN -> Cody, WY
Day 1: Sendero Iluminoso (1 p/55 m), The Moratorium (2 p/100 m)
Day 2: Bitches Brew (1st 2 p only/70 m)
Day 3: One Arm Bandit (6 p/235 m)
Day 4: Too Cold to Fire (1 p/70 m), Cody -> Bozeman
Day 5: Bozeman -> East Rosebud Canyon, MT: California Ice (4 p/200 m) -> Bozeman
Day 6: BZN -> SEA -> PDX

These are just a few shots I took from John's BB post.  To see more pics and a complete narrative, cut and paste the following link: http://cascadeclimbers.com/forum/ubbthreads.php?ubb=showflat&Number=753866

The trip looked like a lot of fun - glad to have you back!

Holiday Party Fun

You know, I don't think Ryan ever went more than 10 feet away from the keg!
Ryan Baker and Dorian (I won't forget that again!)  Nice holiday gear you two!
HAMMERED!
Modified keg stand.
Just the girls! (That's Jesse Currie with her back to the camera.)
Matt actually didn't have too much to drink - but he sure looks wasted to me!
CrossFit legs!  Mady Yuzon and Leslie Werschkul after 15 ladder ascents.  Nice ladder hickies ladies!

Team Harro

Just in case you didn't know, our CrossFit HEL family has several alpine climbers.  Two of those climber are "Team Harro" - Daniel and Elisif.  These are a couple of shots from their last trip to Canada.  The picture above is the Weeping Wall.  Below is a picture of Daniel in the blue and Elisif in the red.

New Faces, New Programs

Anybody recognize this face?  It's Nicole DeHart!  Nicole comes to us from Everyday Athlete in NW, but before that she was training at Brand X in California.  Nicole was a pioneer in the CrossFit KIDS movement that began at Brand X and has grown throughout the CrossFit community.  For more information on CrossFit KIDS, go to www.crossfitkids.com.

Can you guess what our new program is going to be?  That's right - CrossFit KIDS is coming to CrossFit HEL!  Right now Nicole and I are in the planning stages but you can count on these classes beginning early in 2008.  We are going to set them up to run simultaneously with current WOD's so parents can train at the same time as their children.  Ages will range from 6 and up, so if you have a child and want to get them involved with CrossFit, email me (Kevin) at coach@crossfithel.com.  The first classes offered will be capped at ten kids so get in early!

Our Future Members!

My stay in S. Carolina is coming to a close and I am looking forward to coming back to the Lab and being with my Team again.  Thanks to John Frieh for keeping the blog running and all the coaches for keeping the WOD's going.  Nick Temple has been running the Boot Camp WOD's and I hear the member candidates are kicking ass!  I am happy to report that this Friday we will welcome several new members to our family.  The member candidates had a unique experience to partake in a member WOD this morning (and with the 6:30AM crew no less) and did such a great job that they merit a HOO YAH!  Check out Lance here doing some HSPU's!  This is not a movement we cover in the application course, but Lance makes easy work of the difficult exercise.  Below is a shot of Morgan and Billy hitting the bag.  Morgan has been extremely sick for the past 4 WEEKS!  Still she continues to stick it out and will graduate this Friday.  McKenzie has suffered a minor injury that has held him back from participation, but still comes out to support his team and will be another solid addition to the family.
The other guy there is Greg Stiles - another pipe hitter who is expecting a baby with wife Sara Stiles.  Congratulations Mom and Dad!  See you all on Wednesday - AOO!

Holiday Party

Thanks to John and all the coaches for running the Lab while I am in South Carolina.  The weather here is in the 60's and rising with lots of sun.  Good times.

It's time for another Lab party!  This party is open to all CrossFit HEL members, member candidates, friends, and family.  Bring your family, bring your friends, bring your holiday cheer!

Alright, the holiday party will be held on Friday, December 14th.  The 5:00PM and 7:00PM WOD's on that day will be canceled and the party will start around 4:00PM.  There will be games, beer, and food.  Like the last Lab party the beer will be provided.  The food this time will not be provided - bring your own meat of choice (I will have a grill brought in for the party) and pot-luck style side dish. 

This is VERY IMPORTANT: please RSVP for this party.  I will need a head count by Wednesday the 12th.  Invite anyone you want to come with you but make sure to tell me how many people are coming with you.  Post questions, comments, and RSVP to comment or email to coach@crossfithel.com.

See you there!

Heads Up, Thanks, and Help Needed!

Hey all-

Thanks for being patient while Kevin is visiting his brother. I will attempt to be as timely as I can with posting the results from the WODs.

It will greatly help your coaches and myself if you make sure your first and last name is on the dry erase board as well as any/all reps, loads, modifications you did for the WOD. Do this before you leave each day.

Related to that: I don't have Saturday's (12/1) WOD results and I am missing some of your info for Moday's (12/3). If you worked out on either of those days post your results to the comments on that day in the WOD blog or email me and I can post them for you. Sorry about the mixup.

Again: thanks for the patience

John