CrossFit Human Evolution Labs

. . .And Then Again At 5:45PM!

Sally Altree become the second female to achieve a muscle-up at CrossFit HEL!  While Ingrid struggled with her ring dips, Sally has been working on getting her pull-to-push transition.  After a week of practice, Sally decided she had had enough!  Summoning up mental commitment and focus she pulled hard, drove her head and shoulders through the rings, and found the position of support!  Nice work Sally and Ingrid - our first two ladies to achieve the coveted muscle-up. . .and on the same day less than 12 hours apart!

Guess What Happened At 7:15AM This Morning. . .

The first female to acheive her first muscle-up in CrossFit H.E.L. is Ingrid Johnson.  At about 7:15AM, Ingrid throws her chest over her wrists and starts frog kicking like crazy trying to get her arms to lock out.  After 6-7 hard kicks the arms straighten out!  Being late on the draw with the camera, Ingrid paused for 10 minutes and kicked out her second muscle-up with a huge smile (see the picture above).  Nice work Ingrid - it's all in the hips!

ABC This Weekend

    No testing this Saturday but I will still need the 1:00PM WoD Team to clear the floor so it can be swept and mopped.  Due to the high number of combat athletes entering our family there may be another ABC within the next couple of weekends.  If you are ready to test for either Basic or Advanced, please contact me via email or during a WoD.

Thanks For All The Help!

    On September 15th, CrossFit HEL played host to a Level I Certification Seminar.  Upon completion of that seminar, some of our member athletes volunteered to help coach several WoD throughout the day.  A few of those member athletes are Aaron Finley, John Frieh, Ellen Stenard, and Shannon Kelly.  For the past six months, these four athletes have given up their own personal training time so that they could assist me in coaching WoDs and help build a stong athletic base amoungst our Team.  This blog post is dedicated to their selfless actions for which I am highly grateful.  Your leadership has laid a foundation for a strong group of athletes and an even stronger community.  Thank you for your dedication, support, leadership, and motivation.  A-OO A-OO A-OO!
David Woodhouse - Portland Fire (Left), Aaron Finley - USAF (Right - I never know if Aaron is training or posing.  Nice shades!)
John Frieh - First Muscle-Up, June 9th, 2007
Ellen Stenard - Boasts a 2X BW Deadlift!
Shannon Kelly - Still training with a broken ankle!  Nice K2E!

Updated Schedule

    The schedule has been updated to reflect current times and coaches.  To view the schedule follow the schedule link on the left.  A breakdown of the changes:

• 6:30AM coach is Kevin
• 8:30AM is still restricted access but will now be coached by Kevin
• 7:00PM WOD is moved to 6:00PM, there is no WOD at 7:00PM
• Tuesday and Thursday SPEAR Bad Guy Instruction is moved from 6:00PM to 5:00PM
• Tuesday 7PM guest WOD is moved to Tuesday at 6:00PM
• Boot Camps will run from 7:00PM - 8:30PM
• Tarr will continue to coach the 5:00PM WOD until his ship date, at which time Kevin will take over the 5:00PM WOD

    Just a reminder - all of the WOD's that I coach (M-F 6:30AM, Friday 6:00PM, Wednesday 5:00PM and every other 6:00PM, and Saturday 8:30AM as well as both guest WODs) will begin at the scheduled time.  The doors will open 20-30 minutes early to allow for warm-up and I will demonstrate movements 10 minutes prior. 

Pictures From Thailand

Daniel Nolan sends these pictures from Koh Phi Phi Island in Thailand.  He is doing well and having suffered temporarily to the will of a parasite he is back to training.  He says the hours are long - longer than Kells - and loves to off the island.  He says "Hello" to the whole family and is ready get his Advanced Qulaification done when he gets back. 

Start Time

    For the WOD's that I coach there will be a new operating policy.  When the WOD is scheduled to begin is when the stop watch will begin.  I will make sure that the doors are open a MINIMUM of 15 minutes before the WOD time but feel free to show up earlier as it is likely I will open the door 22-26 minutes before GO time.  If the WOD contains unfamiliar movements, I will demonstrate these movements 10 minutes before the start.
    In other words, the first WOD of the day (the 6:30AM) will begin precisely at 6:30AM.  The doors to the Lab will open no later than 6:15AM, but likely much earlier, to ensure an adequate warm-up.  If instruction is necessary (and likely it will be), movements will be demonstrated at 6:20AM.  The same policy applies to the WOD I instruct in the evening.  Other coaches are not bound to this policy.

Equipment Order Going Through

    I have just sent confirmation emails to everyone who has placed an order for equipment with me.  There is still time to get some discounted gear!  Last minutes additions will be accepted through the weekend. 

Schedule Change - Amended

    The 6:30AM WOD will remain as scheduled at 6:30AM.  There will be a change to the 7:00PM WOD.  The 7:00PM WOD will be moved to 6:00PM beginning Monday the 24th.  This will alter the schedule to have consecutive workouts at 5:00PM and 6:00PM.  There will no longer be a WOD after 6:00PM and the Lab will close at 7:00PM.

Damon Yuzon Completes the Quest!

Damon Yuzon has become another Advanced Member!  Completing the Thrusters and the Work Challenge (Helen) in under an hour he was able to finish the benchmark required for the Advanced Level.  Congratulations to Damon - still several athletes testing, who's the next to make it?

Also, in my absence the coaches will be taking photos of the WOD board and emailing them to me for posting.  Please note your name, first and last, clearly along with your time and any modifications to the prescribed.  This will help them and myself ensure accurate recording.  Please feel free to email any questions to me, I will have my computer with me.  coach@crossfithel.com.  I am already looking forward to seeing everybody on the 18th.