Month: December 2015

CrossFit-204-Heavy-Lemmy-BWOne of the spiritual fathers of CrossFit 204 was killed by death Dec. 28, 2015. Lemmy Kilmister of Motörhead was 70.

I recall the first time I heard Motörhead. I had called into a radio station to request Zeppelin or Pink Floyd, and the DJ suggested Motörhead instead.

“Who?” I asked.

“Don’t worry. You’ll like it,” he said.

He was right.

But it wasn’t really about the music. Most Motörhead songs sound the same, and if you listen to enough albums back to back, you’ll sometimes become confused as to which one is blasting through the speakers. Critics always seize upon something like that as a sign that an artist is a one-note wonder who lacks the ability to grow as a musician. To me, it’s a sign of relentless dedication.

“We are Motörhead, and we play rock ’n’ roll,” Lemmy said at every concert. It was a simple, direct statement of purpose, and it was deadly accurate. Shut up and fasten your chinstrap. It’s going to get loud.

CrossFit-204-Motorhead-articleYou never had to worry about a new Motörhead album full of weird experiments. Leave that to REM or Metallica or U2—talented all, but bands that sometimes lost their way and never found it again. Motörhead was unapologetically going to play rock ’n’ roll at maximum volume, following the road straight on at top speed with hair blowing in the wind.

And that’s what really sold me on Motörhead: uncompromising vision.

I had a chance to speak to Lemmy in 2005 during the XXX Anniversary/Inferno tour. The manager tried to sub drummer Mikkey Dee when I called for the frontman, and I had to negotiate my way to Lemmy, who eventually came on the line. We talked for about 15 minutes, and I was struck by a humble, genuine and very confident guy who new exactly what he was going to do with his life: He was going to play rock ’n’ roll as loud as he could “till I drop dead doing it. I can’t think of any kind of retirement that would be better than the job.”

The Origins of All Metal lecture.

It’s an attitude we admired so much that we put it at the core of CrossFit 204. When our mission statement and athletes code were created, we agonized over their contents because we knew the documents would guide us from start to finish without deviation. They would validate us in times of happiness and guide us in times of hardship, and they had to be solid. You might boil them down to this: We are CrossFit 204, and we want everyone to be fit.

CrossFit itself is very Motörhead. It was created by and is guided by an uncompromising rebel who had the courage to say, “I don’t care about all this stupid shit.” Greg Glassman and Lemmy are without doubt cut from the same cloth, and we felt the same way about CrossFit as we did about Motörhead. It was loud, aggressive, unapologetic and fun. No frills, no window dressing. Just the goods and the grit. Lift some stuff, make some noise, suffer a little and reap the reward.

The Ümlauts for Power lecture.

When we got a space of our own for CrossFit 204, we felt it was essential to personalize that space. It needed to be representative of everything we believed in, and it needed to be full of the things that inspire us. So we threw a very special pirate flag on the wall and started painting everything black and red—metal and blood, as it were, symbolic of the contents of the gym and the mettle of those in it.

The fire code dictated we seal up a door, and suddenly we had a lot of vacant wall space screaming for decoration. We had long and miserably trained under the strains of god-awful throwaway music totally unsuited to doing anything with commitment and effort, so it seemed fitting to pay tribute to those who would motivate us in the new space. Motörhead was the first inductee to our Rock and Metal Hall of Fame. We’ve added to the space over the years, but the Motörhead banner occupies the most prominent spot.

The T-shirt and associated attitude will definitely add 10 lb. to your lift today.We soon decided to take things a bit further by creating a shirt inspired by the classic Motörhead “Everything Louder Than Everything Else” T, and we started slapping ümlauts on everything. We created workouts named after rock and metal bands. We made competitions themed tributes to our role models. We hid the logos of our favorite bands all around the building (yes, they’re around). We hosted music-education lectures before workouts. We named 204 competition teams after bands and we named our dog Heavy. We didn’t compromise on our beliefs even when challenged. And we have a Motörhead tribute workout coming up.

Renovations sponsored by Iron Maiden.In death, Lemmy inspired us one final time. He hit the wall at top speed. No slowing down. No fading out. No sitting back and releasing greatest-hits albums without touring. Lemmy played his final show Dec. 11 in Berlin, Germany, just 17 days before he died. As usual, when “Overkill” was complete, he cranked the knobs and set his bass down in front of his amps, generating the same piercing feedback I still recall when the band played the Burton Cummings Theater in 2005. And then Lemmy left the stage for the last time, walking tall.

Who among us could ask for much more than the chance to do what we love the way we want to do it until the end?

Video: Motörhead final song 

Over 40 years, Motörhead’s blend of rock, blues and punk influenced a host of bands, all of whom are currently and rightfully offering tributes to Lemmy on social media. If you read the posts, you’ll regularly see an important word used to describe the late Mr. Ian Kilmister and his life: Mighty.

The Rock and Metal Hall of Fame.

Perhaps thrash-metal band Anthrax said it best on Instagram: “There’s nothing we could write here that can live up to the mighty life you lived. You are Rock N Roll. Warrior Always.”

That’s really what we want to do as a gym: We want to give you the tools to live the life you want to lead. We want to teach you to be fierce, dedicated and uncompromising. We want you to squat deep and find the fortitude to grind your way out of the hole with a load of metal on your back. We want you to get up off the floor when you’d rather lie down. We want it to hurt, and we want it to be worth every burning rep. We want you to run hot, lift heavy and play it loud—whatever music moves you. We want you to be fit enough to fight through any challenge and accomplish any goal.

We want you to live a mighty life.

Today’s workout is dedicated to the original rock ‘n’ roll pirate, Lemmy Kilmister. Benchmark workout to come at a later date.

Click here for complete holiday hours.

Pick Yer Poison- A Pirate’s Game of Chance

The goal is to amass as many points as possible in 20 minutes, and we’ve made a few changes since the last time we did this in June 2015.

Athletes can select any activities in any order but must finish all reps before moving on to another activity. Once you start, you’re in for the long haul. You must finish all reps of an activity before the time limit to score points for that activity.

Athletes should select activities based on strategy, their own strengths and weakness, fatigue, and availability of equipment. Log jams = changes of plans, as all equipment is on a first come, first served basis.

You can only do each activity once, except for overhead lunges, which you can do a second time in the last minute only, where each set of 10 lunges is worth 1 point.

__ 20 overhead lunges (45/25 lb.) – 2 points

__ 10 wall walks – 7 points (20 modified wall walks – 4 points)

__ 40 thrusters (95/65) – 12 points (45/33) – 6 points

__ 50 burpees – 11 points

__ 40 pull-ups or ring rows – 8 points (C2B – 12 points)

__ 100 double-unders or 200 singles – 5 points

__ 30 box jump-over (any reasonable box) – 5 points

__ Row 1 km – 6 points

__ 40 wall-balls (20/14 lb, 10/9 ft.) – 5 points

__ 30 toes-to-bars/leg raises – 5 points

__ 20 deadlifts (275/185) – 7 points

__ 20 handstand push-ups – 7 points

__ 30 push-ups – 6 points

__ 20 back squats (225/155 lb.) – 8 points

__ 30 KB swing (35-lb. min. for women, 55-lb. for men) – 6 pts

__ 20 strict shoulder presses (95/65 lb.) – 6 points

__ 15 muscle-ups – 10 points or 10 bar muscle-ups – 12 points

__ 100 air squats – 7 points

__ Block run (inc. mandatory shoe/apparel change) – 11 points

__ 50 sit-ups – 10 points

__ Instagram or FB postworkout pic tag @crossfit204 – 1 point

Scoresheets will be provided at the gym, or download your own here and start planning.