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Athlete Spotlight: DANIELLE Family: Luis Castillejo & I have been married for over 14 years. Together, we have four spectacular (to me) children: Luca ( 11), Julie (9), Estela (7) & Benjamin (5). Occupation: My daily grind is divided between raising my children, volunteering at school, “house stuff” (cooking, cleaning, ect.) & whatever else comes my way! In the last year I have worked on translation projects – translating various video interviews from Spanish to English to create subtitles for video projects. Athletic background: I played Basketball in High School. Sophomore year at SPU I tried out for the basketball team and played shooting guard. These past years have been a random combination of hiking, some climbing, indoor soccer, running, working out at the gym, and just trying to stay active. How long have you been doing CrossFit? I started CrossFit in February of 2016 (8 months). What brought you to Outcome? I became aware of CrossFit & Outcome from my amazing friend, (now coach) Bethanee Randles. I took her classes at the YMCA and trained with her. I loved it. Then, I noticed her growing athleticism and observed her fitness level. It was inspiring. She had nothing but positive things to say about Outcome and it was contagious. I wanted to work towards being well-rounded and fit, and also loved the idea of the ‘community’ she talked about. After taking Foundations, I was nervous but decided to go for it. What are your hobbies or interests outside CrossFit? Music: playing music (guitar/piano) AND listening to music. I can listen to country, rap, R&B – almost anything. If I can be adventuring outside, I am. Hiking up mountains or strolling on beaches, listening to the calm in nature- I love that. More recently, I started playing tennis and have discovered that I enjoy it. (Finally, I love cooking good, spicy food. I’m not sure that’s a hobby or interest, but it’s definitely a fav) If you could create a WOD and name it after yourself what would it be? My workout would be a chipper. “Don’t Slow Down” 6x200m run, 50 KB swings, 35 Power cleans, 30 pull ups, 25 Russian twists, 15 push ups & 6x200m run What are your CrossFit goals? Generally, improve my form on all of the lifts (clean, jerk, snatch, ect)! I would like to do 10 consecutive strict pull ups before the end of the year and learn to kip. What is your favorite treat? I love Newman O’s, apple pie, dark chocolate and Top Pot donuts. Tanya: I love the commitment and determination Danielle brings to Outcome. She is a strong, bad-ass mama, and it shows. When Danielle misses a day (the reason is typically because she is doing something else bad-assery), everyone notices the void. Also love her quirky sense of humor and hair. Thank you Danielle for the inspiration and spark you bring to those around you. Petra: Danielle drives from Poulsbo every day and in the summer sometimes with all 4 of her kids, to find some time for herself. To do right by herself, to get stronger and fitter. She has a quick wit, will always lend an ear and has the most gorgeous smile that goes on for days. Like her hair, this woman does not quit. She wanted strict pull ups, and she got them, because she worked hard for them. Every day. She wanted to increase her clean weight, and did it because she worked hard to do it. She is also not shy about asking for help and advice, but then again there is not a shy bone in her body. I am not alone in believing that this athlete holds a special place in our hearts. Dave: Danielle is the hardest working momma I have ever seen, she comes in ready to work, attacks every workout like her life is depended on it. She competes at events with no fear of failing. I heard other ladies talk about how she inspired them. Plus sometime she comes in so hot she is forced to wear protective sun glasses! I love this lady and always love receiving her hello hugs! Bethanee: Danielle Rueb has become such an incredible part of the community at Outcome. She has grown in such monumental ways since the moment she walked through our gym doors: she has increased her strength, her confidence, and she has certainly made our community a stronger one. I was extremely fortunate to know Danielle as a friend and client for a 4 years before she took the leap and started CrossFit. She is one of the most driven women I have ever met, and she is ALWAYS up for a challenge. Danielle is the type of person who radiates happiness and motivation. Danielle motivates and inspires everyone who she meets. She juggles her own workouts, being super mom to some of the sweetest kids I have ever met, and still finds the time to make sure her and her family are able to have such a wonderful life full of experiences- whether it be hiking, traveling, gardening, team sports or family projects. One of the best attributes about Danielle is her willingness to help motivate the people around her. Danielle pushes all of us to be better, and she is consistently looking for ways to grow to reach her own personal goals. Danielle is one of the most coachable people I have ever worked with, and she has the best possible drive and momentum with her health and fitness. I am happy and thankful to have Danielle as my friend and as a part of our Outcome community! Timary: Danielle is such an incredible addition to our community! Danielle is always pushing herself and everyone around her to be better, to do better. She has the best attitude and will pull you up mentally and physically if you are anywhere near her. I’m so thankful to have Danielle in the gym every day. She is such an inspiration to all that know her. Keep up the fantastic work Danielle! Sal: Danielle… She is the only person I allow to wear sunglasses indoors. That should explain how I feel about her. On a fitness front, she is awesome. I can remember a time when we were in a competition setting where I walked up to her, asked her to trust me, she did, and we got the result we were looking for. I literally remember her cleaning the bar and me just walking away. I had started to cry and I needed to suck it up till I could make it outside. For a coach, there are these moments that can’t be described. The mind, body, spirt of both you and the athlete sync up and it’s just perfect harmony. Yep, that is my girl Danielle. She is a BOSS! Now if we could just get her to stop spitting in the parking lot…

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Workout of the day for Friday, October 7, 2016. Warmup & Mobility Skills & Drills: Rope Climbs Practice your rope climb skills for the first 5 minutes and then… Partner 1 does 1 Rope Climb Partner 2 holds a Plank Accumulate 10-15 Rope Climbs as a team. Metcon (22 Minute Time Cap) Team Chipper 20 Wallballs 20 Partner Sit-Ups 20 Snatch 30 Wallballs 30 Partner Sit-Ups 30 Front Squat 40 Wallballs 40 Partner Sit-Ups 40 Deadlifts 50 Wallballs 50 Partner Sit-Ups 50 Shoulder to Overhead Use the same weight for each movement. Should feel light for some movements and not so light for others. That is the purpose of this particular WOD. Cool Down/Cash Out Fitness/Performance/Competition: Use the weight that is right for both you and your partner. Be smart, be safe, have fun and crush the WOD!

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Workout of the day for Tuesday, September 20. Partner up for a row :) When they are rowing, you are squatting, push-upping, stretching, etc… Use this time wisely and prep for the rest of the class. Skills and Drills – Overhead Squat Pick a partner that will use similar weight and then over the time allotted, work up to a heavy but doable Overhead Squat. Start with multiples at the same weight and as it gets heavier, do less reps so long as you keep the same awesome form. Metcon(s) Rounds for Time (Pick a number of rounds for yourself and stick with it. Should be around 12 Minutes) 5 Strict Pull-Ups 10 Alternating Pistols 15 Sit-Ups

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Workout of the Day for Monday, August 15th, 2016. Warm-Up Metcon: 15 Minute AMRAP 200 Meter Run 5 Man Makers 15 Sit-Ups Strength: Back Squats 5-5-5-5-5 Warm up to your 65-75% and then repeat the 5 sets at that weight. If you want a little more work, slow your descent and pause at the bottom for a 2 count.

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Team WOD Tuesday, August 2nd, 2016 Warm-Up Strength/Skill – Handstand Progression, Handstand, Handstand Walk Once you are good and warmed up, work for a minute, rest for a minute. One thing we often see are people practicing a movement too fast, too long or too heavy. We want you to have a plan, get good work in, but not burn out or reinforce bad habits or bad movements. This is why we are formatting your practice time with a minute of work and a minute of rest. We want at least a minute rest between minutes of work. If you need more rest, take it but have a plan. Be safe, be committed and have fun. Metcon – Team WOD – 100s (teams of 2) 100 Calorie Row 100 Box Jumps 100 Thrusters 100 Russian Twists Fitness: 16/20 Inch Box 10/20 LB Dumbbells Performance: 20/24 Inch Box 30/45 LB Dumbbells Competition: 24/30 Inch Box 40/55 LB Dumbbells

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Thursday Goal Work Metcon – 15 Minute AMRAP 10 Wallballs 10 Sit-Ups 10 Russian Twists w/Wallball Fitness: 10/14 LB Ball Performance: 14/20 LB Ball Competition: 20/30 LB Ball

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Tuesday, June 14th, 2016 Make this part of the Warm-Up Team – Three by Four or Five :) 3 x 400M Run or 3 x 500M Row Partner Up. Your rest is their run. You should be running/rowing at about 80% effort level. Core Strength Work 3 Sets of: 10 V-Ups 10 Russian Twists w/KB 10 Elevated Presses w/KB Plank for 60 seconds and then rest for 2 minutes between sets. Workout of the Day 12 Minute AMRAP – Get to 10! 1 Power Clean 1 Burpee Over Bar 2 Power Cleans 2 Burpees Over Bar Are you pickin up what we are putting down ;)… Fitness: 65/95 LB Barbell Performance: 95/135 LB Barbell Competition: 115/165 LB Barbell

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Workout of the day for Friday, May 27th, 2016. Strength Deadlift 5/5/5/5/5 WOD AMRAP 10 3 Toes to Bar 3 Box Jumps 6 Toes to Bar 6 Box Jumps 9 Toes to Bar 9 Box Jumps… Fitness: Knee Raises 12/16 Performance: 20/24 Competition 24/30

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Workout of the day for April 18th, 2016. Strength: 20 Back Squats or find your One Rep Max. Remember to add 5 LBS to your weight from last week. Metcon: 15 Minute AMRAP “Simple Dimple” 10 Push-Ups 20 Squats 30 Double Unders Cash Out: 99 Partner Sit-Ups

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General Information

NameCrossFit Outcome
OwnerSal DeRosalia
Websitecrossfitoutcome.com
Phone(206) 599-9777
Emailteam@crossfitoutcome.com
Address9643 NE Business Park Lane
Bainbridge Island, WA 98110

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Over the Thanksgiving break, the family and I house/dog sat at this gorgeous spread of a house nestled in Mandeville Canyon. The house and grounds are immaculate; sprawling kitchen, like 5 fireplaces, a clay tennis court steps from the perfect French doors off the breakfast nook, a pool, a LAUNDRY ROOM ... heaven. I didn't even venture in 2/3's of the house. [ 475 more words ] http://crossfitla.com/holiday-from-working-out/

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This season the South King Fire Rescue will be going up to the Harborview Burn Unit to visit with children and adults that have suffered severe burn injuries. They will be lifting spirits by coming dressed as Santa and his elves and delivering gifts. We have partnered with them in hopes of collecting 30 new, unwrapped gifts ranging from $10-15. All gifts need to be brought to the gym by December 13th. (Any gifts that are not handed out will be stored at the Burn Unit and handed out as new children arrive during the holiday season).

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This is how you know you came to the right class. With the right friends no one finishes alone! #fitnessthroughcommunity #communitythroughfitness #crossfit #5roundof50squats

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Movement RX will be giving a seminar on mobility of the hips & squat. Wednesday 7th 6:30pm at the Encinitas location. We hope to see you there! #carlsbad #encinitas #oceanside #mobility #movementrx @movementrx #daremightythings #romwod

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Here are the finalists for the ugly sweater party this year. Vote now! The picture with the most likes by the end of Wednesday wins!

Foundation CrossFit shared a link on Facebook

What a fun VERSUS 9 this past Saturday, huh? http://foundationcrossfit.com/2016/12/versus-9-recap/

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CFLA featured in Box Pro's latest publication. Awesome!

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2nov2016 #crossfit #crossfitanacortes #crossfitteen #crossfitkid #crossfitpreteen #sweatangels #wod #funnight #family #friends #solid #awesome #love #fitness #health #anacortes #home #handsomemendoprettythings #winner #crossfitcommunity #crossfitlife #crossfitfamily #amazingstrength #youcandoit #positive #livelonger #smilesomeoneiswatching

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Let's get this week started! Reminder: We are having an Ugly Sweater WOD and Secret Santa gift exchange on Dec. 17th. To participate in the secret santa, please fill out a questionnaire and return it by Dec. 6th (this Tuesday!). We will assign Secret Santas shortly afterwards!

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Olympic Weightlifting Program Bridgetown Barbell Club Week 2 Day 3 Clean from Blocks 55/ 2x3 65/3 75/3 80/3x2 75/2x4 Clean Pull from Blocks 85/2x4 90/5x2 Hang Power Clean; mid-thigh + Push Press build up to heavy 4 (100% of 4) 4x2, 2x3 D1. One Arm DB/KB Press: 4x 8/8 D2. AB Wheel; 4x12 D3. One Arm DB/KB Row: 4x 12/12 http://bridgetowncrossfit.com/weightlifting/11/week-2-wednesday-6/

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Olympic Weightlifting Program Bridgetown Barbell Club Week 3 Day 4 Clean from Blocks 55/2x3 65/3 70/3 75/3 x2 Clean Pull from Blocks 85/5 90/4 95/4x3 Hang Power Clean; mid-thigh + Push Press build up to heavy triple (100% of 3) 3x2 D1. One Arm DB/KB Press: 5x 8/8 D2. AB Wheel: 5x12 D3. One Arm DB/KB Row: 5x 12/12 http://bridgetowncrossfit.com/weightlifting/12/week-3-thursday-6/

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Olympic Weightlifting Program Bridgetown Barbell Club Week 3 Day 6 Clean + Jerk (% Jerk) 55/3+2 65/3+2 70/3+2 75/2x 3+1 80/3x 3+1 Hang Clean Pull; mid-thigh + Clean Pull (% Clean) 85/2+1 90/5x 2+1 Clean Deadlift (% Clean) x2 D1. Hang Power Clean; mid-thigh + Press: build up to triple D2. Seated Band Pull-Apart: 6x25 http://bridgetowncrossfit.com/weightlifting/12/week-3-saturday-3/

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This years fundraiser was our biggest success yet! We will be able to buy presents for over 150 children this Christmas as well as sponsor at least two families. Thank you to everyone who competed and donated, we couldn't do any of this without you. Can't wait until next year.

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We could not feel more grateful or blessed to have this coaching staff at CrossFit i1uvit. Thank you all so much for your hard work and dedication, you truly make a difference. #CrossFit #i1uvit #coachingsquad #team #ironsharpensiron #1%bettereveryday #believe #blessed #thankful

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12/5/16 It's OPEN Training Season! We have started the buzz about training for the CrossFit OPEN, a 5-week, worldwide CrossFit competition open to all, that starts in February. Our programming will include strength, cardio, mobility and WOD skills to help any athlete, regardless of their level. Friday nights will be an exclusive OPEN Training time dedicated to preparing athletes for the OPEN. [ 759 more words ] http://crossfitpuyallup.net/wods-for-week-of-12516-2/

CrossFit Southwest Portland posted on Facebook

1) BenchPress Set1 65% x 5 Set2 75% x 5 Set3 85% x 5+ ** Take 90% of 1RM, use that number to get % (1RM*0.90)*0.65 == Set1 2) AMRAP15 7 TTB 7 GobletSquat 24/16kg 27 DU

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Time for everyone to experience a little fun from the comp this weekend WOD 3 to start the week off. We have a bunch of open cubbies right now. Its first come first serve on who gets them.

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Five of our APE crew competed yesterday at Rouge Valley Crossfit for their annual Reindeer Games partner competition. Everyone had a ton of fun! Thanks Rogue Valley CF for putting on and hosting such a fun day!!

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Friends and family day! http://crossfitpuyallup.net/12316-wod-results-2/

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OPEN WOD 16.1! Open prep class! http://crossfitpuyallup.net/12216-wod-results/

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Monday 12.5.16 WOD For Time: 50/35 cal Row -directly into- 3 Rounds: 50′ Walking Lunge 25 Sit-Ups 50′ Walking Lunge 25 Kettlebell Swings (53/35#) Photo: Will working through his barbell complex over the weekend!!!

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12/5/16 Muscles from Brussels! Oh yeah T! Strength 6 x 2 Front Squats @ 70% Every 90 sec. Conditioning 4 Rounds: 12 Pull-ups 10 Box Jump Overs 12 KB Swings 10 Box Jump Overs L1: C2B, 70/53, 24/20 L2: Chin above bar, 53/35, 20/16 L3: Ring rows, 35/25, 16/12 http://crossfitevviva.com/2016/12/04/12516-2

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Sunday REST day. Wendler cycle begins next week: MWTHF 201 Catch a class with coach Brian 6am MWF and 9am Sat. Tue/Thur Dec Open Gym 10am. Make up a missed workout or work on goal work. Check in on our Facebook page in Dec. for a chance to WIN a free hoodie.

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True story: Periodically, people ask me about the name of the gym because somehow, they don't think I look very Mad Dawg-ish. Shocking, I know. The name Mad Dawg came from me giving myself encouragement when I would ride up the "front hill" where I went to school (Fort Lewis College). The hill was short and steep, so at the crucial moment when it would be easier, and probably faster, to walk, I would say to myself "Come on, you're a Mad Dawg, you got this." (Technically, I was a "Mad Dog," but now I have to be a "Mad Dawg" because of, you know, domain name availability, I think you get the point. You are spell and grammar checking your inner dialogue right?) When you are struggling, do you have an alter-ego that you name your inner athlete? Do you have a secret phrase that you tell yourself? Do you count your steps in hexidecimal so you rest a little less than in decimal (another story for another time)? The reality is that you are going to self-talk, so why not make it solution-oriented? (Thanks to Leigh Anne Dennis for posting this)

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Get ready to grow. #crossfitcypher #crossfit #321go

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Sunday is a Recovery Day.

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We are offering some limited time membership specials to help you with your New Year’s Resolution. Whether your goal is to lose weight, decrease body fat, build muscle, train for an upcoming race, or just feel better we have just what you need. Starting on December 31, 2016 (through January 31, 2017) when you buy one month you’ll get the second Free! This discount applies to unlimited membership plans. *Cannot be combined with any other discounts or promotions. Unlimited: $125 for 2 months In addition, we are offering a referral bonus for existing members. Get one person to sign-up in the months of January or February and you will get a 50% discount on your next month! Get two people to sign-up in the months of January or February you will get your next month free! Bring your friends and family to experience all the amazing things we do every day at CrossFit Dark Element To purchase, please contact us at 209.639.1408 or email: crossfitdarkelement@gamil.com

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Somebody at CFO wants these! $80 brand new never worn!

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Spirit of the Event

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Winner winner chicken dinner!!!!!

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RX winners!

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Scaled winners! @sav_up @hidden_alley_crossfit

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#thathurt #butitwasworthit

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