Posts Tagged ‘seattle’

Crossfit Fuse was opened by Troy back in 2011. I was, (we think) athlete #12.  Now it has hundreds of people walk through the door.

I recently went back to Seattle for a visit and, of course, after 2 years of travels, I had to drop in on my old box. I felt like I was going home after being away at college for a year. Some familiar faces mixed with new- but all the expressions were the same: Glee, Bliss, Accomplishment.

The decor has changed slightly. There are more achievement-based plaques on the wall (Murph times, Cindy reps, etc) There are more racks for pullups. But the environment is still the same and the community is stronger than ever.

Troy actually does a bunch of really interesting things to build up the Fuse Community that I’m going to list in no-particular order:

1) He has special training class for aspiring coaches. Essentially, after you get your level 1 cert (1 weekend, 16 hours, 1000$USD) you are “certified to teach crossfit”. But anyone who has been to a GREAT crossfit vs a BAD one know that the coaches need to have more experience than just this weekend class. The things you need to know and see are athlete’s bodies. How they move, how they respond to cues, etc. Basically- you need experience. And that level 1 cert doesn’t give you that. Troy figured this out early and has an amazing solution to the problem that doesn’t involve unpaid internships.

2)I remembered the “monthly challenge” board where you put your name on a magnet and counted how many double-unders you did in the month. (10,000 was the goal). If you reached the goal, your name got put into a hat for a prize. The actual prizes weren’t nearly as awesome as the bragging rights you had when your name was at the top. 🙂 This still exists.

3) Whole Life Challenge. 

4) Fuse Throwdowns. (competition within fuse that is scaled and handicapped so everyone gets a fair shot).

5) Baseball/softball league signups

6) Paleo facebook pages. (to keep you accountable, people can post pictures of their food and encouragements. Changing your diet is WAY EASIER if you have a bunch of encouraging things on your FB feed- rather than pictures of drunk chicks.)

7) a PR (personal record) board (otherwise known as “the Brag Board”). A place where you can write down your personal achievements that you’re proud of.

8) The “Fuse Open”. During the Crossfit Open he divides everyone who has signed up for the open and divides them into 4 groups. The groups pick team names and colors, set up facebook pages and then a page of ‘how to earn points’. Teams can earn points in various ways:

a) showing up to class

b) wearing your team color

c) taking pictures of your paleo food

d) guessing what the open wod will be. (couplet, chipper, the moves, how many reps, etc.)

e) achieving 100 kettlebell swings = 1 point.

f) having friends come and do a workout.

g) having friends swing kettlebells with you (you need to get this on tape).

h) challenging other people in the gym to do crazy stuff. (like jump into Lake Washington… In March.)

 

There are heaps of ways to build community within your box and I may be biased, but I think Fuse does the best job of all the boxes I’ve been to so far.


 

I showed up on a Saturday and asked if we could do my favorite WOD of all time:

The Zombie Apocalypse team-wod

-divide group into 2

-everyone runs 200 meters. Slowest member’s group (zombies) needs to push a 400lb sled 200m first while faster group (humans) does “work”. Once the zombies are back, the group switches. Keep repeating until one group finishes.

WORK:

300-wallball (brain toss)

300 pullups (blood on the bars)

300 doubleunders (suppression fire)

600lb sandbag drag (50m) (injured buddy)

300 box jumps (jump high or die)

600lb “dead-body move” 200m (with or without sled).

 

(Note: It’s easier the more people you have in your group. You also have to pace yourself. With 8 people per group it took 32min. With 5 people per group it took 45 min.)

 

With all this said: I had someone ask me “You went to Fuse- but that was ages ago! Would you go back?” And the answer is a resounding “YES!”. If you want to be trained by athletes who LOVE what they do and are passionate about making you comfortable, stronger and better- then go check out Fuse.

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I was invited back to Alpha Martial Arts to try an I ❤ Kickboxing class.

“It’ll be 60-minutes of cardio! You can totally do this.”  Carissa, the kickboxing coach but also my partner in the 14.5 jab crossfit class I took. “You’ll be fine!”

While she was right, I was totally fine, I was pooped! WIPED OUT! EXHAUSTED! But the whole thing made me feel bad ass.

Let me back up: 

Alpha Martial Arts, if you didn’t tune in last time, is a dojo with kickboxing, Muay Thai, Karate, and Crossfit all in 1 location. They also cater to kids, which gets the whole family involved.

The last time I took a kickboxing class was on a cruise ship and was catered towards people that needed a way to burn off calories from the all-you-could-eat pizza bar that was available 24/7. (Don’t judge). So I thought it was a good time to try this again.

After expressing my concern/worry to Carissa that I’m a total n00b, she waved it off and said “Just show up. It’ll be great.” I was mostly worried that my technique would be terrible, that I would be holding up the class because I didn’t know what I was doing, blah blah blah. (all the typical CDO stuff that happens). I showed up anyway.

SO Glad I did!

Kickboxing classes (at AMA) are exactly as Carissa said: 60 minutes of cardio with a crap-ton of new techniques thrown in. (Jab Cross, Uppercuts, roundhouse kicks, etc). You have gloves and are going against a pad or buddy the whole time. She sets timers for 2 minutes and then you have 30-seconds of rest while she explains the next exercise. Basically, it’s a Tabata on steroids… for 60 minutes.

Not to mention that taking your aggression out on a pad is really satisfying. 😀

The other class mates were a hodge-podge of experience levels. Some had been there for 4 years and some were new like me. However, none of that hindered the class because you move at your own pace and do as much as you can. The more classes you attend the more you’ll know the moves and the more you can just jump right in.

After the class I was drenched and shaky (blood-sugar went through the floor). Carissa explained that I had probably just spent 600-700 calories. (read: you should eat breakfast before you work out).

Carissa is a great coach who had the best formula of encouragement mixed with tips on how to correct form. I walked out of the gym with even more confidence (which is saying something because I’m pretty cocky already). So if you’re in the Seattle area and want to try something new to get your heart going, I would totally recommend one of the drop-in classes at AMA!

Today I went to Jab Crossfit near the University District in Seattle, WA. My friend Carissa works here (I’ll be taking her kickboxing class next week- so wait on a follow-up blog on that!) and convinced me to do the last wod of the open with her.

14.5…. guh. 21-18-15-12-9-6-3 thrusters and burpees. I’ll kevetch about that later.

Alpha Martial Arts is a kickboxing, karate dojo and crossfit box all in 1. They have kid classes and multiple spaces so nothing seems chaotic, but it’s awesome that you can drop your kids off and go work out yourself. (FAMILY WORKOUTS!).

They are a small box, so my class size was perfect at 8 athletes and one amazing coach (Tyler) who’s take on crossfit is that it should be fun, “yes, we’re getting a workout, but it doesn’t have to be so serious.”

As far as the culture, Jab felt like a mini-family that was there to have fun. To work out and get the “that kicked my ass!” accomplishment feeling while smiling. Not many (if any) are there to compete, but instead to build a healthy life balance.

In regards to the community that it spawns: everyone knew everyone and the intimate details of their lives. Exhausted and out-of-breath cheering occurred during the WOD, everyone got fist-bumps at the end. I will say that I always feel like Crossfit is a great way of networking and this box is no different. I met a bunch of people that I wouldn’t mind grabbing coffee (hey! It’s Seattle, after all!) with at some point.

In general, everyone has to go through a fundamentals class so nothing is new/scary for the new victim athlete. Tyler has the eye and drive to make your form more efficient, effective and perfect before moving onto something more difficult which I greatly appreciate. He also loves to make his programming fun. Like incorporating the PeeWee Herman dance into kettlebell swings. (Yea, you read that right!)

The WOD we did was the Open’s 14.5. It was terrible. Awful. Dreadful. I’m going to do it again tomorrow. 😛

Lastly, I won’t spoil it for you- but the cool-down was my favorite part. Especially after that wod.

 

So if you’re looking for a box that will treat you like family and that you can have fun with- go check out Jab Cross(fit)! I highly recommend them. 🙂