Jami was doing box jumps the other day when she noticed something: The box jumps felt easier. And she wasn’t totally out of breath like she remembered burpees were supposed to make you feel. Actually, she felt pretty darn strong all over! I emailed her with some questions about her story and she was nice[…]
May 2018
CrossFit: A GPP Program
Video By Coach Josh Workout May 30, 2018
Murph 2018
By Coach Lisa Workout May 29, 2018
Thank you to everyone who joined us for Murph 2018 today. It was a great Crossfit Vashon showing with 28 members participating in the 8:30am and 10:00am workouts. Four people completed it with a 20# weight vest, four did it Rx, and over half were first time Murphers. You all took the time today to[…]
You Can’t Punish with Burpees
By Coach Josh Workout May 24, 2018
After taking the CrossFit Kids course, I had a few lightbulb moments. Here are a few of them i’d like to share with you. You Can’t Use Burpees as Punishment There never seems to be a good way to respond to poor behavior. But that’s because doing so actually sends the wrong message. Responding to[…]
THANK YOU!!
By Coach Lisa Workout May 23, 2018
THANK YOU to the army of volunteers who helped clean and remove the bubble last week and weekend! It went smoothly thanks to great planning, and lots of help from the Seals Team, Lap Swimmers, Josh, Ann & Mark Thorn and the CrossFit Vashon crew. Special thanks to Bruce Jackson for heading up the project.[…]
Hi All, Meet Chris Webb. Chris is a great guy who loves the art of Brazilian Jiu Jitsu. He recently started Northwest Jiu Jitsu Academy here on the island and teaches classes twice a week at CrossFit Vashon. In an interview with Chris, he speaks about his experience with BJJ: “I found[…]
Mom, Entrepreneur, Former Garage Gym CrossFitter: Lauren Evashenk
By Coach Josh Workout May 13, 2018
Hey Guys, meet Lauren! Lauren is a former gymnast, an OG Garage-Crossfiter, and now runs an eco-friendly cosmetics business. She recently became a mom (11 weeks ago). When she’s not doing burpees or holding a perfect handstand, she embraces healthy living through sustainable and non-cosmetic cosmetic products:) I learned about 5 years ago that the[…]
Amy Nielsen: Focus and Fire
By Coach Josh Workout May 08, 2018
My husband found CrossFit while looking for ways to increase fitness for work (Fire Fighter). He showed me the CrossFit main-page when I was 8 mos. pregnant with Hazel – I was not amused. However, once Hazel was 4 mos. old, we found a local Crossfit and started up…slowly. I haven’t looked back since.[…]
The best thing you can do is to schedule either a one-on-one session. At a one-on-one session you can ask the coach specific questions about the things you’ve been wanting to know more about. You and your coach can address your unique fitness goals, and come up with a plan for how to achieve them.[…]
Master the Basics
By Coach Josh Workout May 05, 2018
On-Ramp Essentials When you’re first starting CrossFit you gotta get to know your coach and yourself. And that’s a lot more doable in a small group setting than in a regular busy group class. That’s why the Essentials class on Tuesday’s is so fundamental. In an almost one-on-one setting, you get to know the coaches[…]
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