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.

DAYCARE

We wanted to highlight something we are proud to offer and lucky to have here at Sumner Crossfit- our DAYCARE! We have a lot of hard working moms and dads here and tons of kids that need watched in order for you to be able to come in and get your workout in and we are happy to offer that.

Our daycare pricing is $35/month for unlimited daycare. You can also choose to pay child drop in fees of $3.50 per visit for the first child and $2 per visit for any additional children if your children wont be regularly visiting our kids room. We have childcare available at our 9am, 10:30am, 4pm, 5pm, and 6pm classes. Our childcare room is located right inside our gym and has movies, books, toys and lots of space for them to play. 

While we encourage kids to stay inside of the kids room for their own safety during workouts, we love when class is over and they can come out and mingle with our members, give their mom or dad a sweaty high five, or do a lap around the gym once all equipment is put away and athletes are no longer working out. Sumner Crossfit is about more than just a workout. It's about creating a community, and we understand your kids are just as much a part of our Crossfit family as you are. We always want to make sure your kids are in great hands so you can focus on your work out and not be worried about them in our kids room. We have two main child care sitters we'd like to introduce, Nicole and Marlene! 

Hi my name is Nicole, I'm one of the sitters at Sumner Crossfit, I've worked here for over two years some of the kids where just babies when I started now there walking and talking. I love it when they come in, in the morning and are excited to see me cause I'm excited to see them. 

 I have two daughters a son and a baby girl due in November and an amazing man and father to our children. My interests are working out (when I'm not pregnant LOL) playing and watching sports, camping, and riding our quads at The dunes. My favorite things to do is spend time with my family and friends and watch my kids play sports.

I watch the amazing "littles" at Sumner Crossfit. They are so much fun and it is such a blessing to see them grow and learn new things every week. 

I'm retired from working as a retail manager for 30+ yrs. I married my high school sweetheart 43 yrs ago. We have 3 kids and 5 grandchildren.  Our daughter Kari and 2 of her 3 girls are members here. And I get to watch our 2 grandsons in the kids area. My interests are yardwork, crafting, reading, beekeeping and raising chickens.  My favorite things are spending time with our family and watching "littles"

OUR KIDS ROOM RULES!

it's nice to be able to bring them in and know they are being taken care of while you work out. And it's clean too!!!

- Kari McCain

Member Spotlight: Jess Johnston

Name: Jesslyn Johnston

Nickname: Jess

Where Are you From? : Granite Falls, WA.

When Did you Start Crossfit?: 5 year ago but only the last 2 years have been consistent

Most frequented class time: 5pm

Occupation and/or Hobbies : Occupation: Inside Sales for a backhoe brokerage company based in California
Hobbies: Crossfit (obviously!), spending time with my family, eating, reading, and sewing

If you had to write an "About Me" what would it say?: Dan and I have been together 7 years, married 3 and we have Easton (2) with another little boy on the way, hopefully soon! I work from home and get to spend my days with Easton and our dog Harley. I love BBQing with friends/family, lake days, and wine....lots of wine!!

Do you have any pets? : 1 Dog - Harley, who has yet to realize that he's adopted....and a dog:)

Favorite Movements or Workouts: Handstand push-ups, wall balls, and snatches

Least Favorite Movements or Workouts : Deadlifts

2 Goals you're working on: I WILL have muscle ups by this time next year!

Favorite Cheat Meal: Mexican food, pizza, and anything with sugar:)

Biggest Crossfit / Fitness Achievement so far : Returning to Crossfit after Easton was born (starting from scratch) and continuing to workout throughout this pregnancy. Thanks Coaches!

Something people at the gym probably don't know about you: I was a volunteer/resident firefighter in Spokane before I met Dan.

I absolutely HATED anything to do with working out before I started at Sumner Crossfit. Dan would have to drag me to the gym with him to get me to go and I never went by myself. Now, I love it and look forward to working out with everyone.

When not working or at the gym, you can be found doing...: Spending time with family and friends or outside with Easton.

What’s the strangest talent you have?: Not really a talent but I can sing along to any song on the radio in any genre.

What is one thing still left on your bucket list?: I would love to travel to Italy and Greece.

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

Favorite Color: Purple

Favorite Emoji: Crying-Laughing face

She is an amazing wife, mother, friend, and one hell of a hard worker. I don’t know what I would do without her.
— Dan Johnston
Jess is a wonderful wife and mother and an amazing athlete. She’s an inspiration working out her entire pregnancy. Always has a smile for everyone and is joy to have at the gym.
— Carrie Rapp

Nominate our NEXT member spotlight HERE! 

Member Spotlight: Carrie Rapp

Nickname: CareBear

Where Are you From? : Springfield, OR

When Did you Start Crossfit?: Just over 4yrs ago

Most Frequented Class Time: 9am

Occupation and/or Hobbies : CrossFit gym owner/coach, Fitness, reading/watching movies, hanging out with friends and family. Drinking coffee

If you had to write an "About Me" what would it say?: I'm married for the last 18years to my best friend David and we have 5 wonderful very different kids. I was an ACE personal trainer for over 3 years before CrossFit. I love coffee and cats. My favorite thing to do is going on drives with David and having lunch with friends after the gym. I love being a mom even when my kids drive me crazy. I love being home and lazy days on the couch.

 

Do you have any pets? : 3 cats, Neo, Trinity and Nahla
3 chihuahuas, Pixie, Godzilla, Rosie

Favorite Movements or Workouts: Squats, Pull-ups, Burpee Box Jumps

Least Favorite Movements or Workouts : Wall Balls, Karen

2 Goals you're working on: 

1. Outside gym: making more time for my husband and kids. Trying to find balance between work and home.

2. In the Gym: Progress with pushing my limits a little more slowly. Having goals but being safe and patient. And keep striving to make changes, learn from mistakes and make our SCF reach its full potential!

Favorite Cheat Meal: Ice cream

Biggest Crossfit / Fitness Achievement so far : Professionally: owning and successfully operating a CrossFit. 

Personally: that it's ok if my fitness goals are not the same as others, I have goals and I need to focus on achieving them.

Something people at the gym probably don't know about you: Maybe that I didn't play sports growing up, and I never really ever watch sports. And that I was heavy into running before CrossFit, and I only starting lifting regularly after I received my ACE personal training certification at a Globo gym 4.5 years before starting CrossFit.

When not working or at the gym, you can be found doing...: Hanging with my family. On the coach with a blanket, cup of coffee and a cat on my lap

What’s the strangest talent you have?: I don't know if it's strange, but I can remember lots of probably useless information.

What is one thing still left on your bucket list?: Travel somewhere outside of the US, like Italy, or Hawaii.

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

Favorite Color: Red

Favorite Emoji: Smiley face 😂

“Carrie is as nice a person as you could ever meet, always greets you with a smile and is constantly working to improve the gym for our members and coaches.”
— Barry Carel
The thing I admire most about my mom is her patience to deal with people who sometimes don’t deserve it. Patience is something I’m still trying to perfect in my life and it helps that I have an extremely patient mom.
— Alyssa Rapp