Archive for March, 2012

“My Swagger is Mick Jagger…”

Posted in Articles on March 29, 2012 by oldcountrystrong

This is it folks, last calls for the Limited Edition I/C RedNose Hoodys.

We will stop taking orders at 9pm, so if you want in get your order into the I/C Store(Click Here) before you miss your chance.











Posted by: Z

“They’re Here…”

Posted in Articles on March 27, 2012 by oldcountrystrong

“It’s not the size of the Dog in the Fight. It’s the size of the Fight in the Dog…” – Mark Twain

Dig Deep enough in yourself and you’ll find it. It’s the Fight vs. Flight feeling, it’s a belly full of gravel, it’s the Game that every fighting spirit has.

Somewhere along the lines with the Club, the term “Game” got replaced with “RedNose.” RedNose sums up the grit and tenacity that goes with training, RedNose is challenging your body with an unrelenting purpose.

But more than anything, RedNose is doing it all with unmatched intensity and SWAGGER. You may have the Intensity, but it’s time to gear up that Swagger.

The I/C Store just got hit with TWO new releases. The much anticipated Limited Edition I/C RedNose Hoody is now available for order along with our first Club Hats.

The RedNose Hoody is available for limited order so get them while they last.


We will be taking orders as soon as this post goes up and closing the order process at 9pm Friday or when we run out of stock on the RedNose Edition.

Hoodys and Hats can both be ordered through the I/C Store. CLICK HERE TO GO TO I/C STORE PAGE.

Get em while they Last…

Posted by: Z 

“You Skin that Smoke Wagon and we’ll see what Happens…”

Posted in Articles, Competition on March 25, 2012 by oldcountrystrong

This Never Gets Old…

SixShooters Baby, this Year the I/C more then doubled our Regional Qualifying athletes. The final call of time in our 2012 Crossfit Open yesterday signified the beginning of training for FIVE Iron Club Athletes. Five athletes qualified and all Five found themselves in the top 30 for the NorthWest Region, and lets not forget one of those in the top 10.

The I/C will also be sending a Team that ended the Open in Tied for 6th place in the Region. Feel free to check the Competition Teams Results Click Here.

Proud is an understatement, enjoy Stage 5 though cause we got work comin.

Posted by: Z


“Are we clear?!”

Posted in Articles on March 22, 2012 by fiman61

You are all in for a treat. I was able to get the transcripts of the last meeting of NFL Commissioner Roger Goodell and New Orleans Head Coach Sean Payton concerning the allegations that his defensive coordinator Gregg Williams had in place a bounty system based off hurting opposing players. If these transcripts are accurate it may explain why Goodell suspended Payton for so long. Hope you enjoy this investigative reporting at it’s finest.

Goodell: So now onto the topic of bounties and Brett Farve in the NFC Championship Game. You heard rumors that your players were offering $10,000 to injure Brett Farve and take out of the game. And you are saying here today that you were opposed to that?

Payton: That is correct.

Goodell: And why is that?

Payton: Those type of hits are a danger.

Goodell: A grave danger?

Payton: Is there any other kind?

Goodell: And your defensive coordinator Gregg Williams was clear on what you wanted?

Payton: Crystal.

Goodell: Any chance Gregg Williams ignored the order?

Payton: (Left eyebrow lifted to indicate astonishment) Ignored the order?

Goodell: Any chance he… forgot about it?

Payton: (Confidently) No.

Goodell: Any chance Gregg Williams left your office and said “The old man is wrong?”

Payton: (Flatly) No.

Goodell: When Gregg Williams spoke to the defense, and ordered them not to injure Farve and take him out of the game, any chance they ignored him?

Payton: You ever play professional football, son?

Goodell: No, sir.

Payton: We follow rules, son. We follow rules or people die. It’s that simple. Are we clear?

Goodell: Yes, sir.

Payton: Are we clear?

Goodell: Crystal; sir I just have one more question before I bring Jonathan Vilma in….If you gave an order, that Brett Farve wasn’t to be purposefully injured, and your orders are always followed, then why all the late hits on Farve in the game?

Payton: (Silence)

Goodell: Coach? Those hits you said are a danger. I said grave danger? You said “is there any other kind?”

Payton: I know what I said.

Goodell: I can have the court reporter give back to you

Payton: I know what I said! I don’t need to have it read back to me like I’m some kind of-

Goodell: Then why all the late hits? Coach?

Payton: (Awkwardly) Sometimes men take matters into their own hands…

Goodell: No, sir. You made it clear just a moment ago that your men never take matters into their own hands; your men follow the rules or people die. So Farve shouldn’t have been in any danger at all, should he have, Coach?

Payton: You snotty little bastard.

Payton’s Lawyer: Your Honor, I would like to ask for a recess.

Goodell: I’d like an answer to the question.

Arbitrator: We will wait for an answer.

Goodell: If Gregg Williams gave an order that Brett Farve wasn’t to be injured on purpose, then why did he have to be transferred? Coach? Gregg Williams ordered the Bounties, didn’t he, because that’s what you told Gregg Williams to do.

Payton’s Lawyer: Objection!

Goodell: And when it went bad you cut him loose!

Payton’s Lawyer: Damn it, Goodell!

Goodell: And now I’m asking you Coach Payton, DID YOU ORDER THE BOUNTIES?!

Arbitrator: You don’t have to answer that question!

Payton: I’ll answer the question. You want answers?

Goodell: I think I’m entitled.

Payton: You want answers?!

Goodell: I want the truth!

Payton: You can’t handle the truth! Son, we live in a world that wants their offenses to score more touchdowns but still wants the defense to knock people out. Who’s gonna do it? You? I have a greater responsibility than you can possibly fathom! You weep for Farve and you curse the Saints. You have that luxury. You have the luxury of not knowing what I know: that those hits on Farve, while tragic, made that game a classic. And my existence, while grotesque and incomprehensible to you, makes this game great! You don’t want the truth, because deep down in places you don’t talk about at press conferences, you want my defenses trying to knock out players! You need my defenses trying to knock out players! We use words like “honor”, “code”, “loyalty”. We use these words as the backbone of a life spent playing this game. You use them as a punchline! I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very popularity my team provides, and then questions the manner in which I provide it! I would rather you just said “Thank you,” and went on your way. Otherwise, I suggest you put on some pads and lace up. Either way, I don’t give a damn what you think you are entitled to!

Goodell: Did you order the Bounties?

Payton: I did the job that—-

Goodell: Did you order the Bounties?!

Payton: You’re goddamn right I did!!

Sometimes the Universe provides.

Posted by Nickay

“And you must be Doc Holliday…”

Posted in Competition on March 20, 2012 by oldcountrystrong

That’s the rumor…
You retired too?
Not me. I’m in my prime…

While we wait for the announcement of of WOD 12.5 today lets not forget every inch the Club fought for last week in 12.4. Clutch performances all over the board made for a dramatic Saturday morning.

Posted by: Z

“All work and No Play, Makes…”

Posted in Articles on March 18, 2012 by oldcountrystrong

One more Week is left in this years Crossfit Open. Current standings have 5 Club members ranked in the Top 30 individually in the NorthWest Region. The Club is also ranked 7th as a team in the Northwest and thus will be sending another 6 marauders to Regionals, there is gonna to be a lot of Red and Black on the big stage this May in Puyallup.

I’m a very proud Coach. I’m also a very busy Coach. I have the I/C’s main program to tend to which is wrapping up its fourth week of the 10th Edition Cycle, I have my duties as a Coach/friend/therapist/asshole/Task Master for all the competing RedNoses, then theres the private logs, the new dog I adopted, and then I still have my job running a gym.

What do I do to relax when I have time? Chamber music and a book? Na, I watch old lifting videos…

Those Russian sure know how to suffer, Back to work…

Posted by: Z

“Well, I guess I just followed the crowd at chow time sir….”

Posted in Nutrition on March 15, 2012 by oldcountrystrong

This request and question just keeps coming in: How Does The I/C Eat?

Well I hinted at a diet we were wrapping up a few months back on this blog. I didn’t realize that I had created such a cliff hanger when I didn’t follow that post up. Well, that series of posts isn’t ready. I’m tired. I’ve been working 7 days a week for too many week now. But with 2 more workout left in this year Crossfit Games online Open Competition, I’ll just keep plugging away. Sleeps for the weak. That being said I won’t be writing out the I/C Nutrition plan series just yet, you guys will have to wait a bit longer.

What I will do is give everyone a taste of what it  is we do. Without much of a breakdown, here is a link to a powerpoint a friend put together after one of my lectures. It doesn’t go in depth on the Elimination Phase or Food Supplementing Phase but it does give an overview of the way we eat.  The other things will all get  covered in my write up when I finally get to it. We pretty much reference to this Diet as “Eat and March.” Just a little shout out to the Spartans.

Click Here for something that doesn’t taste as good as Wings and Beers: I/C Sports Performance Nutrition Plan

I know there a lot of people in my industry that will turn their nose up at this way of eating. But I’m tired. So if they wanna argue they can Eat a….Sorry. Sleep Dep started talking there, my bad, focus. If people don’t like it, dont read it, dont try it and quit wondering why the Club does as well as it does at the things we do.

Always Marching to the Beat of our Own Drum. GFY

Power Point by: Gym (Thanks big guy)
Posted by: Z

“We really shook the pillars of heaven, didn’t we Wang”

Posted in Articles on March 13, 2012 by oldcountrystrong

It’s time for a serious discussion. This started off as a little joke between me and Z the other day on facebook. But the joke soon turned serious as a heated debate ensued. Witty comments turned to observations to recitation of long known facts. I didn’t know the can of worms I had opened, I didn’t think it was really an argument but I was wrong. Many people have chimed on both sides of the argument, so I thought nay I decided that this deserved a more in depth look. It is a simple premise, you take two people and whom amongst  them would win in a fight? Well this should be easy to figure out, whom are our combatants?

The Hulk and Superman? Oh yeah, we’re going there. What did you think this be a battle between, Kansas and Kentucky, go watch Sportscenter. Katniss Everdeen and Bella Swan? Fuck no, get back to hanging out in front of Hot Topic. We need a battle to shake up the world, both metaphorically and figuratively.

Fighting first out the Red, White and Blue corner, he is the most famous superhero in comic book history. He has super strength, flight, heat vision, super breath, super speed, and is neigh invulnerable. He has been saving the Earth since 1938 from the likes of Lex Luthor, Brainiac, and Bizarro. Weaknesses include Kryptonite and being poorly drawn. Standing 6’3″, weighing 225, fighting out of Metropolis by way of Smallville, Kal “Superman” El.

And fighting out of the Green corner, he is the greatest force of nature perhaps imagined. Immeasurable strength, ability to recover almost instantly from an assault, the ability to jump miles at a time, and a wicked temper. Weaknesses include limited intelligence at times and ever present temper. His rogues gallery include the Leader and the Abomination as well constant run ins with the super hero community. Standing 8′, weighing 1400 lbs, hailing from parts unknown, the “Worldbreaker“, the Incredible Hulk.

Now for those of you who have never picked up a comic with the two in it…or watch either of their numerous TV shows…or movies (by this point if you are still shaking your head no you may be on the wrong site), I just so happen to have a fan made mock up of the two in action.

Since we live in a democracy, I put this to the people. Who do you got?

Posted by Nickay

“No Pain…”

Posted in Competition on March 11, 2012 by oldcountrystrong

One of my favorite scenes from the Rocky Saga took place while Rock was training for his fight with Ivan Drago in Russia. 

In the scene Duke, Apollo’s former trainer, stands by Rock as he’s training in a frozen barn on a desolate farm. Rocky was in Russia to avenge the loss of his friend Apollo Creed. The incident in which Apollo was lost was a “exhibition match” with Drago the Soviet Superman. It would be the last fight of Apollos career or life, it would go on to be know as “Death from Above.” 

Rocky traveled to Russia for a showdown with Ivan on Christmas because of that match, but first he had to train…

Anyone who considers themselves a real Coach knows what scene I’m talking about. It’s the one where Duke keeps saying, “No pain… No Pain…”

The Crossfit Open WOD 12.3 was a grinder. The Game plan was set now all that was needed was the mental aptitude to apply it. And the Club was ready to answer the bell.


Posted by: Z

“Because we’re in the Spirit World, Asshole…”

Posted in Articles, Athletes on March 8, 2012 by oldcountrystrong

Any long time reader of this blog knows the love of movies the Filer boys have. Every blog post is a movie quote, we refrence life situation not only back to lifting but also to movies.

There is one movie that finds it’s way into my writing more often then not though. Young Guns…
That’s right the story of Billy the kid and the Regulators. Man I love that movie. So when I heard about this little incident I was youtube searching for it right away.

If this reenactment of classic American cinema doesn’t jump right off the screen at you need to get yourself educated on Emilio Estevez’s best work followed by Young Guns 2 and The Mighty Ducks.

And if your unfamiliar with Chael Sonnen its time to get your learn on.

Nickay has even offered to add more light to the situation. 

Chael Sonnen is the number #2 middleweight (185 lbs) fighter in the world. The former Oregon Duck wrestler and Team Quest standout cannot be denied to be described as a great fighter. He has great wrestling, a never ending gas tank, and he knows how to speak Portuguese. He throttled Anderson Silva for over 4 rounds before getting caught in a submission with 1:30 left (a common occurence for him). But what words can be used to describe Chael Sonnen?

Eloquent. Locquacious. Relentless. Brash. Obnoxius. Opinionated. Unapologetic. Rabble rouser. Delusional. Convicted felon. Cheater.

All those words apply but the one that truly matters is lightning rod. Chael has adopted a classic persona to sell his fights, that of the heel in professional wrestling. By putting forth a bigger than life personality, he is attempting to get your attention to watch him. And it is working. Chael has become dare I say the most electrifying man in mixed martial arts today.

A Nickay and Z Joint