Cascade Classic Schedule 10/21

We have 8 athletes who QUALIFIED and are COMPETING in the Cascade Classic THIS WEEKEND! The competition is THIS weekend, Saturday October 21st. The first event kicks off at 8am, the competition will go all day long and with so many athletes competing you can stop in any time and cheer someone on! 

The event is at Magnuson Park 7400 Sand Point Way NE, Seattle, WA 98115

Our coaches who are not competing will be up there all day cheering them on, judging, and posting to social media so if you can't make it check in on Facebook and Instagram for updates! 

 

GOOD LUCK tomorrow athletes! 

 

 

COMMUNITY: Congrats Pete! 40 under 40 Recognition

The BEST thing about our gym here at Sumner Crossfit is the incredibly amazing group of individuals who make up our Crossfit community. We come from all different backgrounds, we spend our days doing different things and all have different goals- but we all come together for an hour each day to work hard, hold each other accountable, laugh, lift, and make both ourselves and each other better. THAT is what OUR gym is about: community. 

That is why we feel its so important to recognize when one of members receives an award in our community! Peter Beckwith is being recognized by the Business Examiner Media Group as an outstanding South Sound business and community leader under the age of 40. They select 40 individuals who have made great accomplishments and contributions towards their communities, and our very own Peter Beckwith is one of the 40! 

Be sure to congratulation him if you see him around on this accomplishment, you can read more about it below! 

Beckwith, Peter(1).jpg

Peter Beckwith

 

40 UNDER 40 AWARD

http://www.businessexaminer.com/forty/

http://www.businessexaminer.com/blog/September-2017/40-40-Learning-for-life-public-service/

Despite being 6 feet, 6 inches tall, Peter Beckwith says his sport was soccer and his passion has always been helping organizations achieve their goals. As general counsel for South Sound 911 – Pierce County’s newer emergency calls and dispatch agency – he’s had a unique opportunity to effectively define and create new operations, policies and procedures.

“Since junior high, I’ve had an interest in public service,” Beckwith says, going beyond political science studies into law school. After graduating, it took him over a year to find a job as an attorney, before getting a call “out of the blue” from a local firm. “I interviewed and was given the job (with) the experience demonstrating to me the importance of networking and being persistent.”

Involved in leadership at his church and with Step by Step (an organization providing maternity support services) and being past president of Auburn Public Schools Foundation all demonstrate his passion, too.

“Success to me is a mindset. It’s asking myself whether I’ve given my best effort,” this young leader explains. “If I have, the achievement often follows. But having this mindset also allows me to find success even in failure.”

Get to meet Judy Loveless-Morris and Peter Beckwith, plus 38 other remarkable members of 2017’s cohort at the 40 Under Forty celebration of their honors on Wednesday, October 11, at Foss Waterway Seaport in downtown Tacoma. It begins with a social hour at 5:30 p.m. and the recognition program will conclude before 8 o’clock.  Tickets will be available at this event website.

Member Spotlight: Brittany O'Malley

Name: Brittany O'Malley

Nickname: Britt

Where Are you From? : Lake Tapps/Sumner

When Did you Start Crossfit?: July '16

Most frequented class time: 5AM yayy early morning crew! 😴

Occupation and/or Hobbies : Occupation: Certified Athletic Trainer at Sumner High School
Hobbies: of course crossfit, and watching/working/participating in anything athletic related

If you had to write an "About Me" what would it say?: Undergraduate degree in athletic training at WSU, Go Cougs! Master of Science from Univeristy of Hawai'i, Go Bows! Super close to my family, #1 reason I moved back home from Hawai'i! (Plus I missed fall and winter weather!!) I have to cutest niece ever and love auntie life! I recently put all of my HGTV watching to good use remodeling my house. Still can't cook but working on that skill with the Food Network 😜

Do you have any pets? : Anyone giving away free puppies? 🐶

Favorite Movements or Workouts: Deadlifts and Squats

Least Favorite Movements or Workouts : Thrusters and Double Unders (so many whip marks)

2 Goals you're working on: Going upside down! And a Pull-up

Favorite Cheat Meal: Hershey's Dark Chocolate Chips

Biggest Crossfit / Fitness Achievement so far : becoming consistent in my attendance and getting close to/sometimes (very rarely) being able to do rx weights in wods!

Something people at the gym probably don't know about you: I can tape an ankle in under 1:30

When not working or at the gym, you can be found doing...: Watching sports or hanging out with family

What’s the strangest talent you have?: I don't think I have one

What is one thing still left on your bucket list?: Visit Ireland and New York to see the Rockefeller Christmas Tree 🎄 Also skydiving

If you could have any one superpower, which would you choose?: X-Ray vision (would be very beneficial in my job and probably get me a pay raise 😂)

Favorite Color: Crimson and Gray (Go Cougs!)

Favorite Emoji: 😂💩

Anything else !?: Thanks for making 5am workouts enjoyable coaches and athletes! Love the sumner crossfit community! 😍❤️😊

I LOVE having Brittany in 5am class! She always shows up, on time, with a good attitude and ready to work hard. It’s not an easy thing to do that early in the morning, and her dedication to getting better is so great. Seeing her get stronger and improve as an athlete so much in less than a year has been really cool and I can’t wait to see her continue to progress in the Crossfit world! (It’s also a huge perk to have a resident athletic trainier in our gym!)
— Coach Gina

NOMINATE OUR NEXT MEMBER SPOTLIGHT!

Snatch Clinic with Mike Cerbus

We had the opportunity to invite Mike Cerbus into our gym this past weekend for a small snatch clinic with some of our coaches. For those who haven't heard of Mike, he competed Nationally and Internationally in Weightlifting for the last 10 years. He medalled at 3 National Championships and 5 American Open Championships, taking out the title in 2011 as American Open Champion, while also being selected to the United States Pan American & Olympic Qualification Teams in 2012. So it was pretty exciting to get to have someone with this knowledge and experience come work with us on this. 

Our coaches had a great time during this clinic, and learned a lot. They're excited to relay some of the information onto our athletes so everyone can benefit from this. A few takeaways: 

- You may see more work coming in with snatch balance, OHS, working those full depth squats, and mobility. We can ALL benefit from this, it's not easy but takes practice. 

- Our coaches are going to start really encouraging EVERYBODY to hit that bottom position of their squat. By bottom, we mean BOTTOM. Most of us at the clinic sat down as low as we thought we could, then Mike had us sit even lower. This may mean taking some of your loads down a little bit in order to reach that full depth position but you will benefit from this in the long term. 

- For athletes with knee issues, back issues, wrist issues, etc. we took away a handful of mobility drills that we can incorporate for you guys. If you're really wanting to see improvement with mobility, ultimately its going to be on you guys to add these stretches and exercises into your routines throughout the week, coming in a little early or staying after class to work on some of these stiff spots. Be sure to talk with the coaches on these so we can make sure you're moving correctly and being smart.

- Additionally for movements like OHS, where we hear a lot about wrists hurting. Yes, they do hurt at first. As Mike put it, think about the first time you did a lunge or squat, you were sore from it because you hadn't developed those muscles yet. But working your wrists in these positions a little more often will help strengthen them and you'll slowly begin to notice it being less painful. 

- 1 rep snatches. The amount of time we spent focused on the full snatch was minimal in comparison to the clinic as a whole. We spent a lot more time focusing on the fundamental building blocks of that lift, working proper movement through those key points at lighter loads, pausing in the correct positions, and working the basics of our squats. Everyone can benefit from this moving forward with our training, really focus on proper form before loading on weights. 

Feel free to check out Power Monkey Fitness for more information on this and we look forward to sharing some of this with all of you! 

Member Spotlight: Graeme Parnell

Name: Graeme Parnell

Nickname:

Where Are you From? : Originally Woomera, Australia (dad was in the Air Force)

When Did you Start Crossfit?: 2013

Most frequented class time: 6 PM woo hoo!

Occupation and/or Hobbies : Technical program manager (aka IT project manager)
Bagpiping

If you had to write an "About Me" what would it say?: I have a wonderful wife and (almost) 8 year old son.
I only work to support my CrossFit and bagpiping habits. :)

Do you have any pets? : 3 cats, 2 geckos, fish, and a turtle

Favorite Movements or Workouts: Snatch
Wallballs
Box jumps
Squats

Least Favorite Movements or Workouts : Snatch
Wallballs
Box jumps

2 Goals you're working on: 185# snatch
405# deadlift
Sequential bar and ring muscle ups
Top 200 in the next Open :) Team Cerberus!
Qualify for American Ninja Warrior :)

Favorite Cheat Meal: Chocolate!

Biggest Crossfit / Fitness Achievement so far : Muscle ups

When not working or at the gym, you can be found doing...: Sleeping or watching Hulu or Netflix

What’s the strangest talent you have?: Bagpiping or juggling

What is one thing still left on your bucket list?: Visit Hawaii

If you could have any one superpower, which would you choose?: Flying

Favorite Color: Green

Favorite Emoji: poop!

There’s only positive things to say about Graeme! I appreciate that he is always in a good mood and smiling. Also, his commitment, attention to detail, and competitive drive make him fun to coach and take class with. Plus he plays bagpipes!! How many people do you know do that?!?
— Coach Mel
Graeme always comes to the gym with a great attitude. He is always pushing himself to learn new skills and he plays the bagpipes like a boss. He is an all around great guy.
— Coach David

NOMINATE OUR NEXT MEMBER SPOTLIGHT! 

Have you seen someone totally killin' it in the gym lately and think they should be spotlighted? Or maybe there is someone new that you don't know yet but want to! Send in a nomination for them here and we will take care of the rest! 

Member Spotlight: Merben Mercadal

Name: Merben Mercadal

Nickname: Merb

Where Are you From? : Auburn Washington

When Did you Start Crossfit?: A little over a year sgo.

Most frequented class time: 6 pm (Best class ever!)

Occupation and/or Hobbies : Occupation: facility maintenance technician

Hobbies: Crossfit, muay thai, and anything artsy fartsy.

If you had to write an "About Me" what would it say?: Married to a gorgeous Eva mercadal. I have 2 beautiful daughters Kiana Mercadal 12, and Sophia mercadal 4 yrs. Old. We love to camp when we can, and travel as much as possible.

Do you have any pets? : Just my 2 kids, their potty trained!

Favorite Movements or Workouts: Pistols
Gymnastics
Cleans
Snatches

Least Favorite Movements or Workouts : Running!!! I hate running!!!
Burpees
Wallballs
Kb swings
Sometimes thrusters!

2 Goals you're working on: I want to make it through a warm up without looking like I just ran marathon. 

Ring muscle ups (consistently) 
400 lb Back squat
225 lb snatch
Handstand walks

Favorite Cheat Meal: Hop jacks menu!

Biggest Crossfit / Fitness Achievement so far : Bar and ring muscle ups
Handstand push ups

Something people at the gym probably don't know about you: I hate spiders with a passion! 
Terrified of heights.

When not working or at the gym, you can be found doing...: Out with the family doing family things, like hitting buckets of golf balls at driving range and other athletic activities.

What’s the strangest talent you have?: I can walk and talk without falling.

What is one thing still left on your bucket list?: Learn to ride a motorcycle.
Sky dive

If you could have any one superpower, which would you choose?: Time travel

Favorite Color: Orange

Favorite Emoji: THE FINGER

Merben is a hard working member who is always showing up early or staying late after class to improve his abilities.
— Tyson Rickerson
He’s definitely some one who works really hard to get better AND likes to have fun while he does it. He’s constantly pushing himself to get better, not afraid to try new things, and always cracking jokes. (go team alicorn!)
— Gina Paulson

NOMINATE OUR NEXT MEMBER SPOTLIGHT

Crossfit Team Series 2017 Announcement

From the Crossfit Games website: 

Grab a partner, the Team Series will use pairs.

The 2017 CrossFit Team Series, presented by Compex, has a new format. The competition is simpler, but just like an elegant couplet, that doesn’t mean it will be any easier. Two women, two men or a man and a woman are allowed. Age groups have been added for all divisions. You and your teammates don’t have to train at the same affiliate or even live in the same state or country. You do have to complete all of the Team Series workouts together, though.

The series will take place over two consecutive weeks, starting in late September.

PAIR UP AND WORK OUT

Two sets of partner workouts will be released with a live announcement on Wednesday, Sept. 20, and Wednesday, Sept. 27. In Week 1, pairs will have until Monday, Sept. 25, to complete the workouts and submit their scores. The deadline for Week 2 will be Monday, Oct. 2. This means pairs have five days to complete the workouts once they are released.

Pairs will be able to choose between the Rx'd and scaled version of each workout. Choosing scaled for one workout will not prevent a team from doing the next workout as prescribed.  

This year, the competition will offer the same age groups as the Open: All, 14-15, 16-17, 35-39, 40-44, 45-49, 50-54, 55-59 and 60+.

If two people of different age groups team up, they’ll be listed in the most competitive age group. For example, if two athletes aged 36 and 61 team up, they’ll go in All Ages and 35-39. If two teenagers aged 17 and 14 team up, they’ll go in All Ages and 16-17. If a teenager and a masters athlete team up, they’ll only go in All Ages.  

Also like the CrossFit Games Open, pairs can perform the events in front of a judge at a participating affiliate or film their performances and submit a link to the video on YouTube with each score.

PRIZE MONEY

The prize amounts listed below are for teams and not payable to each participant on a team.

All Divisions - Overall Standings

  • First Place: $10,000

  • Second Place: $5,000

  • Third Place: $3,000

  • Fourth Place: $2,500

  • Fifth Place: $2,250

  • Sixth through 10th Place: $2,000, $1,750, $1,500, $1,250, $1,000, respectively.

  • 11th through 15th Place: $900, $800, $700, $600, $500, respectively

*In order to claim any prize, teams must provide a video record of all of their workouts. Videos must include each athlete on the team. These videos must be submitted to CrossFit Inc. even if the workouts were completed at an affiliate with a registered judge.

NOTE: All teams are advised to record and retain video of all of their Team Series performances should these be required by CrossFit Inc. All prizes are subject to applicable taxes and withholding, and prize winners’ compliance with and agreement to CrossFit Inc.’s prize affidavit.

SIGN UP!

Registration will start at 5 p.m. PT on Aug. 1, 2017, and end Monday, Sept. 25, at 5 p.m. PT,  right here on Games.CrossFit.com.

Send your team captain to the site to register the pair. As part of the process, the captain will pay and send email invites to their partner. Registration costs $40.

Grab your husband, wife, sister, brother, boyfriend, girlfriend, best friend or arch enemy and pair up for CrossFit’s 2017 Team Series, presented by Compex.