Archive for June, 2011

“Drums… Drums in the Deep…”

Posted in Competition on June 14, 2011 by oldcountrystrong

The Dust at the Puyallup Rodeo rink where this year’s Crossfit Games Northwest Regional qualifier has still yet to settle. But the wear and tear from the weekend left on the competitors and those that came to watch them has already set in. Sore bodies and hoarse voices (and a few hungover minds) try to recover.

I happen to be suffering from all 3 of these, as well as a case of hamburger hands.

So I haven’t yet had the chance to sit down and really do the full weekend justice in a write up. I’m hoping to have that article for you guys on Monday. I will say that there wasn’t a single athlete of mine that didn’t fill my heart with pride as a Coach over the course of the event.

With the close to Iron Club‘s Crossfit Games competition season. Some competitors heave a heavy sigh of relief and prepare for an off season full of beers, barbecues, and squats. Others stare at lifting shoes untied with ears turned toward the window listening. Listening for Drums.

Drums in the Deep…

The Drums sound for one thing: a call to arms. A reason to get back under the bar to train. A reason to ignore torn hands and sore backs. The Club only holds it once a year, and it’s that time again.

The Second Annual PipeHitters Classic

It’s a simple jail house rule. Viking or Victim. You wanna be Top Dawg? Your first day in the yard you walk up to the biggest guys and take the title. That’s how it is at PipeHitters, on August 13th you get that chance. You wanna run the yard?

One day, Four Events, No Second Chances

If you’re looking for a traditional Crossfit competition, this isn’t it. Forget however you were just training for the Games season. Caliber Cycle 7th Edition starts Monday and if you’re looking to King Kong PipeHitters this year, I suggest you get ready to bang for 6 more weeks.

The question is, who’s ready? Who’s coming to take down the Top Dawgs this year? Who’s ready to…

Posted by: Z 

“The suspense is killing me”

Posted in Articles on June 12, 2011 by oldcountrystrong

Z will have a more in-depth rundown of the Northwest Regionals for y’all tomorrow, until than enjoy.

Posted by Nickay


“Traditions never Die…”

Posted in Articles on June 9, 2011 by oldcountrystrong

I always post this before competition. Come out this weekend and support our girls in the individual and the rest of the Club as they compete in the Crossfit Games Northwest Regional qualifier.

Posted by: Z

“The Circle is Now Complete…”

Posted in Athletes, Competition on June 7, 2011 by oldcountrystrong

I always fancied myself more a Sith then a Jedi. I think Luke really blew it when he didn’t side up with Vader on taking down the Emperor. And What’d he end up? One freaken hand? I can relate to that.

Another thing that I don’t have in common with the  Sith is the whole, “Always two, a Master and a Apprentice.” I don’t only have one person to carry our banner.

I’m lucky enough to have two girls representing our program this weekend at the Crossfit Northwest Regional qualifier. There may be a couple differences, but Fuck it, we are bad ass like the Sith and Rock Black and Red. And if you remember when you Rock Black and Red it means your here to fuck shit up.

Here’s this weekends schedule hope you all show up to support the ladies as well as our team.


Workout 1

10:30-11:10 Team Heat 1
11:10-11:50 Team Heat 2
11:50-12:30 Team Heat 3
12:30-12:50 Break
12:50-1:10 Women Heat 1
1:10-1:30 Women Heat 2
1:30-1:50 Women Heat 3
1:50-2:00 Break
2:00-2:20 Men Heat 1
2:20-2:40 Men Heat 2
2:40-3:00 Men Heat 3
3:00-3:20 Break

Workout 2

3:20-3:50 Team Women
3:50-4:30 Ind. Women
4:30-4:50 Break
4:50-5:20 Team Men
5:20-6:00 Ind. Men


Workout 3

9:00-9:25 Team Heat 1
9:25-9:50 Team Heat 2
9:50-10:15 Team Heat 3
10:15-10:30 Break
10:30-10:45 Women Heat 1
10:45-11:00 Women Heat 2
11:00-11:15 Women Heat 3
11:15-11:30 Break
11:30-11:45 Men Heat 1
11:45-12:00 Men Heat 2
12:00-12:15 Men Heat 3
12:15-12:35 Break

Workout 4

12:35-1:15 Team Heat 1
1:15-1:55 Team Heat 2
1:55-2:35 Team Heat 3
2:35-2:50 Break
2:50-3:20 Women Heat 1
3:20-3:50 Women Heat 2
3:50-4:20 Women Heat 3
4:20-4:35 Break
4:35-5:05 Men Heat 1
5:05-5:35 Men Heat 2
5:35-6:05 Men Heat 3


Workout 5

9:00-9:25 Team Heat 1
9:25-9:50 Team Heat 2
9:50-10:00 Break
10:00-10:20 Women Heat 1
10:20-10:40 Women Heat 2
10:40-10:50 Break
10:50-11:10 Men Heat 1
11:10-11:30 Men Heat 2
11:30-11:40 Break

Workout 6

11:40-12:05 Team Heat 1
12:05-12:30 Team Heat 2
12:30-12:40 Break
12:40-1:05 Women Heat 1
1:05-1:20 Break
1:20-1:45 Men Heat 1
1:45-2:00 Break
2:00-2:25 Women Heat 2
2:25-2:40 Break
2:40-3:05 Men Heat 2

Get Some
Posted by: Z

“Symbols matter. Uniforms, flags, banners- even mascots. They’re like pieces of your heart that you can see…”

Posted in Articles on June 5, 2011 by oldcountrystrong

One Year.
Two Years..
Three Years…
Four Years…….

Man time moves fast. Faster than you think really. And so much changes, but it’s not always bad. Some people fear change. I know I’m not a huge fan of it but I certainly accept it when it comes and roll with the punches. No this isn’t a Chin down, Hands up, Keep moving post. It’s really the opposite.

Four years ago I made a choice to start working in the fitness industry. It was a path that would eventually lead me to Crossfit. And after getting involved in the program it led me away from my time with the Fire Department. I found a new career and made the goal to some day have my own Program and run my own Gym.

Three years ago during a rough spot in my life, myself and a group of friends pulled together and formed the West Seattle Barbell Club. I started designing my own programs which were geared a little more towards goals we had in strength, fitness, and competition. The Club turned out to be more than just a lifting crew and I really started to discover what the Iron had to offer mentally as well as physically. Those lift sessions back in the basement squatting in socks on a concrete floor seeing your breath in front of your face are still some of my favorite training memories.

Two years ago I came to my current position as a Head Trainer for a gym where I have been able to really institute a quality Strength and Conditioning Program that I could be proud of. But more importantly I tried to bring the grass roots lifting I was used to into the gym. So for me that meant bringing West Seattle Barbell Club with me, which I did. I’ve talked about what the Club is and means before and I’m not gonna get off track here with it now. But I will say the Club does, has, and will always stand for one thing: Brotherhood. Yes ladies you’re in the Brotherhood, all my ladies know I love them.

One year ago this site went up. Yeah, it’s been a year. It’s been one crazy year. In that time we’ve seen the Club shed its “West Seattle” title and become the Old Country Barbell Club. Now not only did we have a name and a program, we had an ideal. A way to live life, a way to view strength and how to stand against the tide. We’ve celebrated lost friends, the beauty of strong women, some rowdy Club outings and general nonsense from movies to eating challenges. It’s been a Crazy year.

So what’s next?

More Change…

As most of you that follow us here know, I just returned from a trip to Russia to truly learn where kettlebell training started. Kettlebelling is a huge part of my life. I’m as much known for my kettlebell Coaching as I am for my Barbell training. The trip was a once in a lifetime experience and really left me with a lot to think about. The different style of the Russian kettlebell “Sportmen.” A lot of their methods were foreign to me. But my training, diet, etc. was just as foreign to them and the other participants of the 5 day certification. We were oddities to each other.

Those that follow what Old Country does seem to find themselves in that boat a lot. We can’t really claim to be “Crossfitters” even though our program follows the CF model. While we do squat ourselves out of our jeans, we can’t call ourselves “Powerlifters” as we vary our program for different goals outside of competing in Meets. We definitely aren’t Girevoy “Sportsmen” but we do love our kettlebells. So what are we?

It finally came to me and it seemed so simple. We’re weightlifters.

We take the Iron and our bodies and move them through space to learn more about ourselves. It’s not just about the barbell. It’s about the Iron. Be it loaded on a barbell when you pull that PR deadlift, or in your hand when you finish the last rep of your Kettlebell snatch test, maybe its moving the sinewy Iron of your body over the rings for your first muscleup. It’s more than just the Barbell. The program is more than just the Barbell. The Club is more than just the Barbell.

So now I’m announcing the big change, a change I never thought would happen three years ago. I’m accepting that we are more than just the Barbell.

We’re the Iron, we use it to harden our bodies, strengthen our minds and build our friendships.

I will be laying to rest “Old Country Barbell Club,” it will be burned like a Viking Captain on his Long Boat. And from the fire we forge something new.

The Old Country Iron Club.

Changes are coming and it all starts here. Wear your Colors with Pride.

Posted by: Z