CROSSFIT SPOKANE

2009-11-13T14:04:00.001-08:00

Well, it's been quite the week here inside the gym. Everyone has really been stepping it up. I've been seeing weights going up, but I have also been seeing some come down. Why can this sometimes be a good thing? Well, focusing on improving form and efficiency is always our number one goal; way more important than the time on the board that sometimes can distract us from what is most important. So, sometimes getting yourself to lower that weight and strive for perfection all over again is just what is needed. Thank you for receiving our suggestions to lower that weight a little and focus back on the basics. We know that it can be very hard to do....that darn competitive side starts getting in the way!

I also feel the need to mention how many PR's were achieved on Monday during the Benchmark "Jackie". Besides many PR's for the whole WOD itself, half a dozen people also got a PR on their solo 1k row time, while in the middle of a WOD! Very impressive! It may be time for a 1k row day!:)

*ANNOUNCEMENTS*

-A little late, but this week we celebrated the United States Marine Corps Birthday and also honored our veterans on Veterans Day. Thank you to all who have served our country and happy birthday Marines!

-Last weekend we ran a Fight Gone Bad and had two outstanding performances that need mentioning. In case you don't know, getting to the 400 mark in a FGB is quite an achievement and testament to elite fitness. Pat W. managed to get within a few reps with an impressive 396! Trust me, that 400 is history next time seeing as how we trashed his legs with heavy back squats the day before! And Tyler managed to pull off an amazing 423! Unbelievable! Form was mechanically sound and everything was Rx'd for both CrossFitters....great job guys!

-Another congrats goes out to Matt A. Matt just got back from successfully completing Jump Master School down in Georgia. He is now qualified to kick people out of an airplane:) May sound easy, but let me tell you that this course is considered one of the most stressful ones you can take. There is literally no place for even one single mistake. So congrats Matt!

So, trivia of the day...is this me or is it Jon?

Prior post comment

2009-11-11T21:56:00.000-08:00

Please don't go to this guy's site. He's an asshole trying to sell stuff that has nothing to do with what we do, nor did he ask. I think you will just because I said not to and you are curious. If you want maybe send him some hate mail or a virus or something.

Mike

Just so you know who he is this is his BIO and picture.

· Age: 25
· Gender: Male
· Astrological Sign: Leo
· Zodiac Year: Rat
· Industry: Investment Banking
· Occupation: nasabah
· Location: bangil : jawa timur : Indonesia

USAW Itinerary and some Halloween pics!

2009-11-06T07:27:00.000-08:00

Scroll down to the Halloween post to view recently posted pics from the day. Also, remember that if you are looking at doing a WOD tomorrow, I'm running a 10 am class up at CrossFit 509 with their members and EVERY CrossFit Spokane member is encouraged to attend. I'll give you a guess what we might be doing. It sounds very similar to "Night Yawn Sad" :) See the post preceding this one for a link to directions to get there.

Here is the itinerary for the course this weekend.

USAW SPORTS PERFORMANCE COACH COURSE

Saturday November 7th
8:00am- 8:15am Introduction and Expectations
8:15am- 8:45am Safety Concerns in Weightlifting
8:45am -9:45am Basic Biomechanics of Weightlifting
9:45am- 10:00am Break
10:00am -10:30am Basic Teaching Principals
10:30am -11:00am Agilities, Plyometrics, Med.Ball and Conditioning
11:00am -11:30am Strength and Power Principles
11:30am-12:00pm Warm-up and Flexibility
12:00pm- 1:00pm Lunch
1:00pm - 1:45pm Basic Weightlifting Movements
1:45pm - 2:45pm SNATCH PROGRESSIONS: PRACTICAL
2:45pm - 3:45pm CLEAN & JERK PROGRESSIONS: PRACTICAL
3:45pm - 5:00pm Program Design and Rational

Sunday November 8th
9:00am - 10:00am Power Assistance Exercises
10:00am - 11:00am SNATCH and C&J TRAINING: PRACTICAL
11:00am-11:15am Break
11:15am-11:30am Exam Review
11:30am-12:40pm Exam

Participants are expected to dress properly for the practicals,

Notice! We will be having a Saturday Class, but at a different Gym!

2009-11-05T18:33:00.000-08:00

So folks, here's the deal. Due to us holding a USAW Course at the gym this weekend, we originally weren't going to be holding any classes. But as it turns out, CrossFit 509's owner who many of you already know, Kevin Steel, will be attending that course and would also have to close up his shop as well. So, to be able to still have a Saturday class for both his clients and ours, he is graciously allowing us to use his gym for our clients (which would allow his to be able to come in also).

I'll be up there for a joint gym WOD at 10 am on Saturday morning, so all CrossFit Spokane members should try and make it up for a "painfully" fun time with some fellow CrossFit community members

See link below for directions.

Also, I have been having some computers problems that have stalled my posting the Halloween pics, but I should have them up by tomorrow!

Directions

Halloween and Notice for gym closure this weekend

2009-11-02T15:01:00.000-08:00

The Crew, Halloween 09

Rowing, pulling, pushing....in the best of fashion

Ab Rollers...Lady Bug style:)

You Should have seen them doing Jumping Squats, with their wings they looked like they were about to take flight!

Speachless, I don't even know what to say about this one

The Lady Bug's were in full force!

The Run Away Bride getting her dress ready

Hip Extensions can be a real Killer!:)

Well we had a pretty good turnout this past Saturday for our Halloween WOD. Costumes were great; we had ladybugs, some "blast from the past" attire, cats, cheerleaders, ghosts, a run away bride and then there was the costume winner...me! Well actually it really wasn't me, but it was. I never realized how we each kinda have our own style when it comes to WOD attire, but Jon made me realize that I do. He showed up in running shoes, black socks, board shorts, gym shirt, trucker hat, Ipod on arm and coffee in hand....later he even went for a jog with my boy Ben. Everyone, myself included, was surprised that it really did look like me:) Great job Jon, enjoy that prize this winter!

We also want to give notice for this coming weekend. We will be closed for our normal operating hours because our gym is hosting a USAW Sports Performance Coaches Course that will run both Saturday and Sunday. So, I bet you all can guess what we're gonna say next...get out while the weather is still good and move something odd, heavy, and do it many times. Send us a pic to our yahoo account and we'll make ya famous the next blog post!:)

Some announcements!

2009-10-28T21:52:00.000-07:00

First off, we apologize for the decline in posts. We all have been really busy and are also in the process of having a new website put together so our focus has been on that; but we will be starting to get them going again! The new site should be up shortly and with all of the things it will offer it will definitely be constantly worked on bit by bit. Until then, we would like to share a few things that have been happening.

First, our very own Jenni Neiman has just recently gotten back from her Level One Trainer Course! Congrats Jenni!

Second, Gabe just found out he successfully passed the Bar exam...impressive Gabe!

Third, we want to remind you all that this Saturday we are holding a Halloween WOD, so come on in at the regular time wearing your costume and be prepared to do a WOD in it! Best costume gets a prize!

And last, if you have not filled out a Billing Agreement yet, make sure to get in and fill one out before Friday to ensure everything runs smoothly for November!

So, like mentioned earlier, we will be getting that new website up soon and getting back to more regular posting. Have a great holiday weekend and try to not eat too many of those non-Paleo treats!:)

Titans Class Cancellation and Halloween Notice!

2009-10-17T10:17:00.000-07:00

Tomorrow's Titans class will be canceled. We know this is last minute and apologize for any inconvenience.

Also, Halloween is in two weeks and we will be having a Halloween WOD (costume optional) that Saturday morning. Just wanted to give ya all some notice!

Something to think about

2009-09-27T13:45:00.000-07:00

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed

Something to think about as the new week is about to begin. Sometimes we all lose sight of our goals from time to time, get slightly impatient, or maybe don't even make goals (or make enough:). So this is just a reminder to sit down, look over/make your goal(s) list and get yourself energized if need be:) I only mention this because from time to time I lose sight of my own, and when I do and then get myself back on track it compels me to remind everyone else in case similar things are happening with them.

So remember, dare to fail. Dare to once again push yourself to a different boundary; one that might only be just a step further than the one that you are currently living at. The results that you achieve will be in direct proportion to how much effort, discipline and focus you apply.

Have a great rest of the weekend and we'll see y'all next week!:)

Also, make sure to congratulate Lindsey G. on getting her 1st Muscle-Up this past week! That is quite the achievement and is a memorable milestone in any CrossFitters training! Awesome!

Is there anything that is more impressive looking than an OHS? (Except maybe an Iron Cross:)

2009-09-16T20:48:00.000-07:00

Sorry Pat and Tyler, took three pics of that shot and each one had your faces blocked:)

What a perfect OHS!

Joe warming up for some OHS's

Tossing around stuff is FUN!!!! Judging from this pic I would guess that Lindsey is a good bowler:)?

Betty getting after the 'Red Devil'. Just like the 400 m, 3/4 BW Sled Drag, this can bring even the toughest to tears and whimpers!:)

You wanna know something great about CrossFit? (As if there wasn't enough things already:) It's training for GPP (General Physical Preparedness). Besides the functionality of our training that we can apply to everyday things or sports/activities that we already participate in, there is the periodic arrival of events/activities that we don't normally do or specifically train for. And lately I have been hearing quite a bit of them. True, nothing gets you better at that specific thing more than simply doing it. Same with exercises inside of a CrossFit gym. Nothing will make you better at pull-ups more than doing more pull-ups; everything else just helps them:) But what if you don't train specifically for it? How does your CrossFit training shine through? Or doesn't it? I think that we all can agree that it most certainly does! This quote by CrossFit founder Greg Glassman sums it up the best.

"People ask me, 'what do I do for abs? I tell them, stabilize the mid-line like a motherf***er, that's what you do." -Greg Glassman

Wait, that's not it, but that is a goodie:) Here's the one I'm referring to:

"We don’t have the agility of gymnasts, the power of weightlifters, or the endurance of marathoners, but we do have more agility, power, and endurance than any gymnast, weightlifter or marathoner. We do your stuff almost as good as you, you can’t do our stuff at all and we do stuff neither of us does way better than you can."

Geez, that pretty much sums it up:)

In the past week we have had members learning new sports and activities, climbing mountains (summit pics coming soon) and doing adventure races. Several people have mentioned to me how they now go out and hike/bike around and perform/recover much faster than they ever have before. Have most of them been specifically training for such events? No, but that is where the beauty of CrossFit shines through...we can still go out and do it; and usually do it quite well. If one of us goes out and runs one of the Northwest's upcoming half-marathons, can they complete it? Darn right! True that nothing would prepare them better than just focusing on running, but then they would pay the price that accompanies that; loss of power, strength, agility, etc. Another way of putting it is that this individual would sacrifice an overall level of fitness by solely focusing on only one aspect of fitness...i.e. they would overall become weaker:) If you are planning on some type of competition in the future and want to do as well as you can, definitely training in that area is a must. And even in that case CrossFit is STILL essential to your training...like icing on the cake:)

But the point of this post is to drive home how much better CrossFit prepares you for an unexpected "physical surprise". No sport specific training, no preparation, just wake up and do it! And the result is that CrossFit will provide every time. Tyler and Matt proved it this last weekend with a trip up Rainier. Jeff and I experienced it also as we tackled an adventure race over in Rathdrum. And I know of a certain group of gals that got their tennis on recently too:)

I like to sum up the fitness of an "average" CrossFitter in one word...versatile. Not everyone is winning marathons, setting Olympic lifting records or perfecting the uneven bars, but every CrossFitter is getting a taste of everything that fitness is about. Versatility rocks!

Versatile: capable of or adapted for turning easily from one to another of various tasks, fields of endeavor, etc. - Dictionary.com

So what have you done this summer that proves this? Post it in the comments and let us know how things were! And whether you have/have not this summer, what are you thinking of tackling this coming winter? Snowboarding, snowshoeing, skating, etc. Pick something new and make it a goal to at least learn the basics of whatever new activity you choose. Put your CrossFit to use!

*NOTICE*

I will be heading over to Montana this weekend so the Sunday Titan's Class will be canceled. So, what is my recommendation anytime that the Titans class is canceled?...that's right, get out and lift something heavy and odd. Some pics of you doing it would be cool too:) The CrossFitter that sends in to us the most interesting odd object lift for this weekend will win! What will you win? You will get to make up your own WOD for the whole gym and it will be named after you (but we will go over it first to make sure it is not something insane like 2000 burpees for time! We know how twisted some of you are:) The Challenge is on!

Send pics to crossfitspokane@yahoo.com

Some pics from last weekend's sprint adventure race....this stuff is right up a CrossFitters alley.

What would any race be without a Kettlebell? Not fun, that's what!:) Jeff and Jason are up to trouble!:)

Them darn KBs sure make everything more interesting!

Jeff dragging the KB across the finish line!

I'm trying! But it is just sooooo heavy!

*Of course we all know that we didn't really race with KB's strapped to us, but if you even thought for a second that we MIGHT have, then you are definitely a sick and twisted die-hard CrossFitter!:)*

Remember

2009-09-08T22:10:00.000-07:00

We will be having a 9/11 memorial WOD this Friday at the 5:30pm class, if you remember last years WOD you won't be disappointed. If you can make it please come. Feel free to bring a friend , family member, coworker or anyone. This event affected all of us, so the more people to honor the fallen the better. We hope to see a great turnout. God Bless America!

If you want to do the 9/11 WOD show up at 5:30pm otherwise class as usual.

Please check back soon for any updates to the event.

Remember!

Paleo Completion

2009-09-07T20:25:00.000-07:00

"The food you eat today is the body you wear tomorrow!" - Jack Lalanne

Well, as of yesterday, everyone that I met with to take part in the month long Paleo Challenge should be done...at least with this first month:) So, over the remainder of this week, please conduct any of the baselines that you might have done a month ago so we can compare. Also, we will take the body composition test again and see the results after only one month. So far I have already taken four body fat % tests again and like predicted, everyone has improved. By the end of the week I will look through all of your folders and get everyone's final results so I can get averages; please make sure to not take home or throw out your sheets.

Now here comes the question...how many of you will stick with it for another month or two? Or three? Or 12? Like I have mentioned earlier, one month is not very long to see ENORMOUSLY drastic results, but rather it is usually just enough time to start seeing them take effect (like the drop in BF% that I mentioned earlier). Thank you all for making the commitment to me and to yourselves to try this! Like I warned you, many of you experienced certain "withdrawal" symptoms as you gave up sugar, flour, wheat, etc. cold turkey. But they passed and I can't wait to hear from each of you how this has changed and if you are deciding to go for another month. I really hope you all do:) Remember, there are no magic pills to take, no "secret" plan to make it easy, but rather a stubborn attitude to stick with it and to continue to reap the incredible benefits.

So I'll leave you with this last thought to sleep on and remember as the new month unfolds in front of us. Remember, you put out so much energy, dedication, pain and fortitude from yourselves when you walk through the doors of CrossFit Spokane everyday, but it's when you walk out those doors back to the "real" world that the hardest challenge awaits you. As trainers we are always there, watching, teaching, and correcting as you give your heart out on our mats. But we cannot leave the gym and go home with you into your kitchen. Nor can we be there when you have to squeak in a quick lunch at the office. This is where you have to be your own coach. These moments are where you have to remember what you do inside of the gym and not make it all for nothing. Food is a drug; it's the most powerful drug that you can think of. It's something that no matter who you are, you have to have it. So make sure to take in the ones that are going to give you the greatest benefit. Depending on who you talk to about what is most important when it comes to great health, some will say exercise is first and diet is a close second. And still others will say it's the other way around. Regardless of which one you personally believe, I once heard a quote that fits both opinions in the fact that it is stating how very important both are TOGETHER to achieve optimal health.

"Exercise is king. Nutrition is queen, but put them together and you have the entire kingdom!"
-Jack LaLanne

When you are preparing or buying a meal, remember how hard you push, pull, throw, jump, run and row everyday and let that training and discipline guide you. Dare to give max effort not only inside of the walls of CrossFit Spokane, but also beyond them. Ask yourself if you are happy with your performance, happy with the way you feel, happy with the way you look, concerned with your future health long down the road. If you can answer yes to all of these then good on ya. If not, ask yourself if you are truly doing everything you could to be able to answer yes, and if not, then it's an easy fix....start at the very next meal:)

We hope you all had a great Labor Day weekend and look forward to the hard work and fun waiting inside these walls in the week to come:)

-Brandon

Pictures, pictures, pictures!!!! And more:)

2009-09-04T21:49:00.000-07:00

Betty jumping....

...and pushing all the way home:)

Well mates, I managed to get a rare photo of the mysterious Broad Jump Burpee. Ahhh, they are lively creatures! Foreign to the Spokane area, it has been said to have been brought to our land by the one they call, "Mr. Mike". If you look closely we can see the mysterious animal getting ready to take flight!

CrossFit Spokane making quite a spectacle out on the streets!

Hello, this is Angela. How may I direct your call?

Hey, if all else fails, do what works!:)

Tyler reaching great extension at the top of the second pull!

400 m Broad Jump Burpees; never have we gotten so many odd looks:)

Well, it has been a little while since my last posting, but I'll make up for some lost time today. First, a few things to mention. I don't know if it is the result of you all running your mouths about how much CrossFit has impacted your lives, or if it is just the worldwide awakening of a new fitness program that actually works, but we have been pleased to be meeting, training, and paving the way for dozens of new members lately! Many of them are currently steamrolling through our Ramp-Up Program and will be joining the regular classes shortly! Please show them the love and camaraderie that you all felt while drinking the kool-aid:) I remember my first month of CrossFit; the new moves, the awkwardness, the fear stemmed from not truly knowing how those "crazy" men and women can push themselves so hard. Truly a wonderful experience.

Also, slowly but surely, even our "slow" times are becoming packed with so much energy that sometimes I mistake a Thursday noon for a Monday 4:30 class; awesome!

Paleo Challenge

Well, the month long Paleo Challenge is soon coming to an end. I have been reviewing the weekly food logs turned in by those taking on this challenge and for the most part I am really impressed! I just took the Body Fat % for one of those said participants and he already has lost about 3.5%! In only four weeks! Imagine if he goes another month, and then another! Truth be told, only one month is pretty dang short and if these people can continue on for another couple they will really see the true impact that this way of eating can have on all areas of their life. I can only hope that you all are feeling up to the challenge!:) Trust me, it's worth it!

Speaking of Paleo, I just made some good Spaghetti tonight. That's right, spaghetti...I just said it. Let me clear up the questions that I know are exploding out of the Paleo Peoples minds right now....Spaghetti Squash is what I'm talking about:) First time making it (correctly) and it turned out awesome! If you need some tips on cooking it make sure to ask me. But here is the dinner that I had tonight:

Cooked my spaghetti squash correctly for the first time! Yea!!!!!
Sauce:
Packet of Lean, Organic Ground Turkey
Jar of Organic Basil Tomato sauce
Whole onion, diced
Several tablespoons of minced garlic
3 cups of sliced mushrooms
Diced zucchini
Several Swirls of Olive Oil (I know, very precise:)
1/2 Cup of Organic Peanut Butter (I know, peanuts are considered a legume. But seeing as how I still allow myself other things in moderation, I didn't feel bad about some peanuts tonight:)

Stayed tuned for more; like some Paleo Pecans recently supplied to me by one of our members, Megan....they are tasty!

Labor Day Hours

This following Monday we will only be open during the following time: Noon-2
Please stop by for a fun day and hopefully we can get a great turnout!

Faces of pain. Glorious, glorious pain!

Couple of nooners learning a new hatred for the plates

Ahhh, the power of the white board and the things it makes us do!

3,2,1...JUMP! I mean GO!

The clock is always there...watching, waiting, taunting.

Odd object day...too much fun IS possible!

Dig in deep! Almost there! a 400 m sled drag at 3/4 body weight can bring a man to tears, literally.

400 m Broad Jump Burpee pain:)

Cheryl; moving so fast I could only capture a blur. Is that a smile in the middle of a WOD? That is just sick that she can manage that!:)

Pat H. in the middle of the odd object WOD, "Triple Suck"...it really does suck.

Dawn is done!

#7) "The Spartan knows the value of the basics: the push-up, the pull-up, the chin-up, the sit-up, the squat, the deadlift. He also knows the importance of variety and seeks out different techniques of the above."

WOW

2009-09-02T21:11:00.000-07:00

Just a quick note to let everyone now that we are sorry for the lack of website updates. We have been growing like crazy and have been very busy. Keep in mind our focus is to provide the best quality training in Spokane and sometimes we have so much fun it's easy to get side-tracked from the site:), however we are working on a new website and we will (very soon) have a dedicated website person to keep everyone updated and entertained. There are a lot of big things happening here soon, so stay tuned.

Some upcoming events at CrossFit Spokane

Nov 7-8
USA Weightlifting Sports Performance Coach Certification
Check out the USA Weightlifting website course dates for details.

Coming soon, one more Krav Maga class a week

Dec. Christmas party location TBD (Big And Fun)

New class time

2009-08-13T22:22:00.000-07:00

Jennet and Brandon are having fun carrying heavy things.

This is the old Carlos.

You should see the new Carlos! Check him out it's free.

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Starting September 1st the 8am and 9am class will be changed to 8:30am and 9:30am. If we keep growing like we have been then there may be a 7:30am class soon too. Don't forget the 5:30 am class too, we had our biggest one yet last Wednesday.

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If you have nothing to do from 4:30 am - about 8am KXLY 4 will be here to talk about Brayson's Krav Maga Spokane. The best self defense system/style/class in Spokane. We would love to see you. Stop by .any time during those times and say HI. "We'll Make You Famous"

Paleo Updates

2009-08-11T23:51:00.000-07:00

So after only a couple of days into the Paleo Challenge it sounds as though most of you are going strong! Keep it up!

I just want to mention that periodically I will be putting some handouts, recipes/links to, and other information on the Paleo in the binder for you to pick up. It will be in the file labeled "Misc Handouts". Feel free to take them for your own use.

I understand that when you are first starting off on the Paleo that meals seem to quickly get "boring". I understand, I was there once. But I encourage you to use your imagination! Here is a great example. I found this long ago; it's simple and quick, but is a great example of how to switch things up and create "interesting" food:)

Scrambled Egg Cucumber Sandwich

One large cucumber (cut one end off and hollow inside out with a butter knife)
Create some scrambled eggs with onions, chives, pepper, etc.

Stuff the cucumber and there you go! I only picked this one because it is really simple and quick. There are sooooooo many recipes out there for every meal! You could literally have a different meal every single time this entire month if you wanted to! So stay tuned on this blog and also in the Paleo binder for more to come. Feel free to throw any in the comments if you have found a good one. Until next time for those on the Challenge...stay strong, stay Paleo:)

Paleo Challenge

2009-08-04T16:38:00.000-07:00

I would like to announce a month long Paleo Challenge. What is the Paleo Diet?

The Paleo Diet is basically a diet that tries to replicate what our ancestors (Paleolithic/Caveman) ate prior to the Agricultural Revolution. Nothing fancy; these foods basically include the following: lean meats, seafood, fresh fruits, vegetables, nuts and seeds. These are high in the beneficial nutrients (soluble fiber, antioxidant vitamins, omega-3 and monounsaturated fats, and low-glycemic carbohydrates) that promote good health and are low in the foods and nutrients (refined sugars and grains, saturated and trans fats, salt, high-glycemic carbohydrates, and processed foods) that can typically be the cause of weight gain, cardiovascular disease, diabetes, and a slew of other health problems. The Paleo Diet encourages dieters to replace grain products (and in some cases even most dairy) with fresh fruits and vegetables -- foods that are more nutritious than whole grains or dairy products.

I started with the Zone about two years ago and within a week felt better than I ever have in my entire life. I continued on the Zone (which deals with combining good foods in proper amounts; i.e. quantity control) for about a year and a half, gradually improving the quality of the food I was eating as time went by and I became more accustomed to the lifestyle. But about 6 months ago I decided to build my foundation of nutrition on the Paleo diet, get used to it and then bring back the great benefits of the Zone by starting to balance out my food quantity once again. And just like before, I did so in small baby-steps (too intense too soon and I believe it would have beaten me:). The results have been incredible! And I will never go back.

Are there times when I have my "cheat" days? Yes. Can I honestly say that I will never have a handful of chips or crackers ever again or sit down with some friends over a couple of beers? Of course not. But these moments are so far and few between that it really doesn't destroy my eating lifestyle. And now, even my "cheat" days aren't that bad. Let's face it, when your body responds positively to something and makes you feel good, it's not hard to let go of other things.

This monthly challenge will start with a brief meeting for those of you that are interested. I have some things to pass out and some guidelines to give you. I know that dramatically changing your eating habits can be quite an assault on your lifestyle....at first. I won't get into too much detail on the "what", but more on the "how". I will ask people to keep daily food logs and have periodic consultations with me. I will also be asking those who decide to take on this challenge to sign a contract. This will be a contract with yourself; to hold your own self responsible for trying to make a change in your health and lifestyle for the better. As with anything, there are always different levels of intensity that you can apply to things. Same with this. But because this can be quite the change, I will only be asking a certain amount of strictness for this challenge. As you get better adapted, then we can look at "getting even more Paleo strict".

This won't be easy. There, I said it. With nutrition, as with CrossFit, there is no magic pill to take. Just showing up to the gym and going through a WOD isn't enough. You have to push hard, reach for a new level and aggressively go after it. Changing to a Paleo diet is the same way. If you want changes, you have to be willing to do what is necessary to change. You have to be ready to hit walls, face temptation, and be patient. Otherwise, the Paleo diet will die quickly before it even starts to produce results; right alongside many other numerous diets that you may have attempted in the past.

I plan on being available two separate times to get interested people started. First I will make myself available this Friday at 7:30 pm at the gym and also will plan on hanging around the gym on Sunday at 11:30 am following the Titans class. Like I mentioned earlier, these will not be long, drawn out classes. I will just need a little bit of time to let you know what the Paleo is about and to get you started. I also plan on taking some before and after pics (completely optional and 100 % private outside of you and me) so please think about wearing some attire that is appropriate.

So, think about it. Ask yourself if you really, truly, deeply are ready to make a significant change in your health, body, and performance. Hope to see some of you later this week!

The baby is here.

2009-07-28T14:00:00.000-07:00

Angela and baby Gwyneth shortly after she was born.

Angela and Gwyn are doing great. Thank you to everyone who came by the hospital and for all the flowers and gifts we appreciate everything. Angela is eager to get back to training, so both should be back to the gym in a couple of weeks ready to go. There will be plenty of pictures to come as she grows up into a CrossFiter.

Best gym in Spokane

2009-07-28T10:29:00.000-07:00

Kelsey's shirt says it all.

Fundamentals.

Doreen cruising on the treadmill during a WOD.

Donell mid burpee. She is also a great hairstylist, check out Koi Salon .

Shawn is using CrossFit to improve his cycling and having great success.

Janelle hydrating after a WOD.

Erik from KXLY channel 4 came by for about 3 hrs to broadcast from our gym. We don't have any video because it was a live broadcast, but we should be able to get something soon. Thanks Erik, KXLY and everyone who made out at 4:30am. We all had a good time and a great workout.

Mary is motivated and always ready to work hard.

Mari always smiling:)

Brandon's Bench press clinic during the Sunday "Titan" class.

Sunday Class Canceled!

2009-07-24T08:26:00.000-07:00

Be aware that this Sunday's Titan Class will be canceled. I will still be in Seattle attending a Nutrition Seminar by Robb Wolf and won't be making it back in time. But it's been a rough week and you all deserve an extra recovery day:) Have a great weekend and I'll see y'all next week!

-Brandon

Almond Cookies, Sat. Lady Luck WOD, Some More New Hours and New Equipment!

2009-07-12T16:05:00.000-07:00

Almond Cookies...recipe below

Alright CrossFitters, we hope you all had a great weekend! Us trainers sure did at the gym. Saturdays WOD was a great "Lady Luck" WOD with the deck of cards. Although there really isn't any luck since you have to perform every card regardless:) The only luck one can wish for on these WODs is to not get too many of the same suit in a row; no other WOD causes so many curse words than after pulling the same suit over and over again (don't blame the shuffler, blame Pukie:).

We also had a great Titans Class on Sunday. Like mentioned earlier, we went over the Bench Press. I think everyone came away from it with a good bit of things to remember and work on for their next bench day. We had some great weight being pushed, and also had quite a few heavy attempts that weren't, but remember that you have to reach that limit occasionally to know where it is and work to break past it! Great job everyone!

We would also like to announce that starting this WEDNESDAY, we'll be having a 5:30-6:30 a.m. class on Mon, Wed, and Fridays. Just like the Sunday class, we'll be testing these days out for a little while to see if they get enough attendance to make them worthwhile.

And, like promised, here is my end result recipe for the Almond Cookies that I have been trying to perfect. I got the original starting recipe from a post on 'Mark's Daily Apple' but I took some things out, substituted some others, and then tried to make it taste good:) So give it a shot and let me know at the gym how they turned out (if bad, let me know and I can maybe find where you and I differed:)

I picked the Almond Meal up at Huckleberry's on the south hill (kinda on the expensive side, but I don't plan on making them everyday so I think it's worth it).

1 3/4 cup Almond Meal
1/2 tsp. Baking Soda
1/4 cup honey
* Mix these together and then blend in the following:
1 large egg
1 tsp. Vanilla
1/4 cup butter (room temperature)

Preheat oven to 350 degrees
Once a consistent batter has formed, place in the fridge to harden for 30 minutes.
On a baking sheet/pan/etc, roll mixture into small balls and slightly flatten. I have been getting about 12 of them but you could probably get even more by making them smaller which I would suggest (maybe go for 15). Sprinkle with cinnamon (optional) and then bake for 8-10 minutes making sure to not get them too browned. Once done, stick in fridge to help them cool down and harden a little (they tend to still be pretty soft coming out of the oven). Depending on how many you make and different brands of food, etc, I roughly estimate that each cookie comes out to be around these zone block: 4 (Fat) and about 1 Block of Carb and Protien each. But no flour!!!! And since these add nothing but good and healthy fat, I have been chopping up 1/2 a cup of either macadamia nuts or pecans to throw in there as well. Pretty good for a Zone/Paleo-friendly treat!

Sat WOD, Vegas style

Always changing it up!

Working hard as a team on Sat.

Lindsey and Marissa wasted this WOD!

Mr. Mike teaching a fundamentals class...welcome.

"Please don't be another spade, please don't be another spade...ah, sh**!"

Great kip Marissa!

Team Two knocking out one of the rows

Also, we have finally gotten the new plates to replace "The Green Tens". They have been so good to us, but no longer serve a good purpose. And although they have been replaced (we now have 2 sets EACH of black, Hi-Temp 10's and 15's), we have put them on display in the gym for two reasons. The first, similar to that first dollar made, these plates have been with Mike and Angela since the very beginning of CrossFit Spokane. And as CrossFitters keep getting strong and prove they can't be stopped, the fate was not the same for the "Green Tens". But could they have lasted longer? Yes. Which leads me into the second reason for them on display...caring for your equipment. Yes, YOUR equipment. It may belong to the gym, but it is yours. These weren't intended to be bumper plates, but no matter how many times we would mention this, they still managed to get used as such. Don't get me wrong, safety rules above all and if something HAS to be dropped, so be it. But many a times we would see the obviously conscious decision to let them smash into the ground. Not good. And although we now have replaced them with bumper plates, the skinnier ones still have a tendency to bend a little if dropped hard. So, please be as kind as possible to our new circular friends:)

You can also use this care in a few other areas. We know not everyone does these, but they do occur every so often. So from here out at CrossFit Spokane, if a trainer catches you ever doing any of the following....10 burpees on the spot!:)

-Letting an EMPTY bar drop hard onto the floor (not good for the bars)
-Using a Jump Rope outside without a mat underneath
-Dropping a Kettlebell from anything higher than a couple of inches (ouch!)
-Coating your hands with so much chalk it looks like you strangled a box of powdered doughnuts
-Leaning empty bars or solo plates against the racks or walls (ouch!)
-And last but not least, if you are using "change"/small steel plates which don't allow for the collars to clear the floor when the bar is on the ground and they are left with the collars pointing down, it's burpee time! If you wonder why some of the collars have been getting "flexible", see the second picture below.

RIP Green Tens, you've been good to us.

Naughty, naughty CrossFitter:(

-Brandon

CrossFit Rocks!

2009-07-09T16:00:00.000-07:00

Incredible recent video of Mr. Mike hitting 16, yes 16 OHS's at BW...with great depth! Way to set the bar bro!!!! Look closely at the last few at the bottom to really see that midline stabilization controlling the balance of the bar overhead....AWESOME!

Well, it's been a little while since I have posted any blogs, so I will start making up for it today. I have been acquiring a good amount of photos and have been thinking of many subjects that I would like to share with y'all at the gym. Following this post, over the next couple weeks, here are some of the subjects I will be covering (not to mention the good stuff Mike will be posting):

-Great recipe for Almond Cookies that are flour/oat/refined sugar free (finally got it right:)
-CrossFit Game WODs that will actually be posted tomorrow on the HQ Games site
-The importance of proper warm-up and some suggestions to add to your current one
-More means less : Why all women should be trying to gain as much muscle as possible
-Some thoughts on ROM: How the stopwatch can hinder your progress
-Some thoughts on the prescribed weight: Are you really improving by just taking seconds off?
-Hitting the "motivational wall" and getting through it: Setting goals rather than "just exercising"

So, before the photos, I would like to give you notice to something that will periodically be added to our programming soon. Sprints. (I am now wondering how many of you just cursed?)

I was chatting with my long time friend, XF CDA owner, and great trainer, Derek, the other day about various CrossFit training subjects and we eventually started talking about the importance of short, hard, and multiple sprints and how they can greatly benefit your performance and fitness. He has started throwing them into his programming every so often and has noticed great results. So, just like everything else in CrossFit, if it works, we'll do it:) That is why CrossFit is the most superior fitness program in the world.

Now I know that we occasionally conduct "longer distance" sprints here at the gym mixed in with the WOD, but what I am talking about are WODs that might be nothing but sprints, allowing you to not hold back for anything. Trust me, an all out effort in a sprint style WOD can leave you begging to do 5 Fran's in a row or 400 Burpees for time. As a former cross country runner (I know, hard to imagine a 220 pound dude running distance, I was smaller back then:) and having helped coached a high school XC team, I can attest to how great the benefit is at running multiple hard sprints with little rest between. Will we be doing these all the time? Of course not, but when they do come up, there is one area that requires immediate attention....the proper warm-up for working into your max effort sprint speed.

There are few movements out there that can increase the chance for injury more than hitting sprints without a proper warm-up into it. Remember this.....don't think that your normal crossfit warm-up alone is adequate to prepare you for an all out effort sprint!!!!! I can't stress this enough. The two most common injuries that can result from this are pulled muscles or shin splints (which usually comes from several exposures to "pounding the pavement" too hard, too soon.) And it's because of this that we'll introduce hard sprinting in short doses in the beginning. Don't worry, we'll instruct you and make sure you get the proper warm-ups when these days come up, but make sure to follow them! Hmmmmm...my week for programming is next week....I wonder what one of the days will be?....hmmmmmm?:)

A notice for Sunday's Titan Class: I will tell you now that it is going to be covering the Bench Press. There are many things that I would like to go over before even starting the WOD on Sunday that can greatly increase your skill at the Bench Press. I had the privilege to attend Ripptoe's Barbell Certification several months ago over by Seattle. Of all the lifts covered, I thought that the Bench Press would be the one that I would learn the least on (I have always done it and have had a strong bench)....by the time the cert had ended, with the exception of the Back Squat, I had learned more about that lift than any of the others. None of the specifics were too big, just lots of little things to help improve that lift. If any of you felt weak while doing Lynne this past Tues, try to stop by!

"Strong people are harder to kill than weak people; and more useful in general." -Ripptoe

Our own Nick Grant (on loan to CrossFit Montana for the summer), Kelly, and Alex. Root for these guys in the Affiliate Cup this Friday! It was great meeting all of you and I'll stop by CrossFit Montana next time I head that way. Thanks for stopping by! Good Luck!

These are our tools. All you need for Elite Fitness...actually, you can get it with even less than this!!!!!! Don't let the Globo Gyms fool you with all that expensive equipment!!!

Eddie (fighter on the left) will soon be spending a few days a week with us training for a fight this September! We love the diversity of the people in this gym! He'll be training right along side doctors, lawyers, students, hockey players, grandmas, beauticians, military, etc, etc,.

Great full extension at the top Janelle!

Teams of two: Misery loves company:)

Mike has HOPS! On the way up to nose-height tire jumps!

Controlled Chaos and Mayhem in action:)

Hitting the streets....CrossFit norm.

And again:)

Pregnant style Plank Holds....watch out ladies, she'll be back to "normal" soon and will be setting the bar again in no time....time to step it up! That's right, Angela will be back to 100% soon, tremble with fear ladies...and men:)

Matt's secret to success...PurePro (nasty tasting) Protein Drink. It does require you to go shirtless afterwards to take full affect!

Having some skill-based warm-up fun with mother-daughter duo, Cheryl and Mari, they have great form; expect some great things to come from them in the future!

Is that Superwoman? Nope, just your normal CrossFitter doing something abnormal:)

Working smarter, not harder...as a team; actually they are working smarter AND harder...go figure:)

Doing it right and getting some summer sun!

Kristen!, you forgot your jump rope! Oh wait, that's just some high tuck jumps:)

My son Ben; nothing specific to say here, I just thought this was a badass picture:) He looks tough, but we all know he is a little wussy lover dog:) Make sure to pet him for good luck!

-Brandon

Krav Maga

2009-07-08T20:38:00.000-07:00

Just to let you know there will not be a Krav Maga class this Saturday. However, to compensate, Thursdays class will be about 2 hrs and cover both classes.

It's been a while since we have anything from Sean Croxton undergroundwellness.com, so here you go. Enjoy.

Join Us

2009-07-06T21:05:00.001-07:00

No sense in wasting a chance to challenge your self.

Running with kettlebells, FUN!

Angela keeping track of her teams reps.

Brandon focused!

This is very short notice, but if you would like to get a workout and be on the news at the same time we will be here at 4:30am-7:30am Tuesday morning for KXLY 4 news. They will be doing live feeds from our gym every half hour starting at 5am. If you can't make it check it out on TV channel 4.

Fire Fighter's 10 Week Results and Notification of 4th of July Park WOD

2009-06-30T21:40:00.000-07:00

Well, we have received the results from the eight fire recruits during the 3 days a week, 10 week long CrossFit Spokane program, and like we expected, they were great! Thanks Jason for sending us the final results!

The time elapsed between pre and post fitness assessments were 10 weeks. Keep in mind these are already fit individuals who have passed all necessary entry level fitness exams. Ages ranged from 23 to 40 years old. The following were the results passed on to us, but let us not forget the "inside of the gym" improvements such as all of them cutting anywhere from a minute and a half to four minutes off of their Baseline test, or the fact that all but one of them had to use assistance bands for pull-ups in the beginning and none of them had to at completion. Being able to push and pull your own body weight is such an extremely important skill no matter who you are! And although the recruits may have been quite sore from time to time:), it's important to note that NO RECRUITS WERE INJURED FROM THIS PROGRAM!

- Every recruit had a drop in resting heart rate (an indicator of good heart health).

- Every recruit had a drop in body fat percentage. 2.14% was the average

- Every recruit had an increase in aerobic capacity. 5.4% was the average

- Every recruit had an increase in flexibility (specifically the lower back). 28.4%

- Recruits averaged a 14% improvement in grip strength

- Recruits averaged a 9.1% improvement in leg strength

- Recruits averaged a 27.6% increase in core strength

The recruits collectively lost over 32 pounds of fat and gained over 15 pounds of muscle!

Way to go fire fighters!!!

4th of July Park WOD

Also, this 4th of July we'll be conducting another Park WOD with some members of CrossFit 509. The location and time of this WOD will be 10 a.m. at Audubon Park. This park is easy to find from the gym and below is a map. Parking can be done on either the east or west side of the park, but there is also a small parking lot on the west side two blocks up off of Northwest Blvd. Hope you all can make it!

Another notice!!!!!!! The Titans Sunday class on July 5th will be canceled! Get out and enjoy the sun!!!!

View Larger Map

Another Reminder on Some New Hours and an Updated Krav Maga Contact Number!

2009-06-26T17:40:00.000-07:00

We just wanted to post a last minute reminder about the new hours starting tomorrow for the Saturday class.

The CrossFit class will start and end one hour earlier, making the new Saturdays (starting tomorrow) run from 9 a.m. - 11 a.m. Then, as posted earlier, Brayson Buckner will be holding his Saturday Krav Maga Class from 11 a.m. - 12:30 p.m. Along with this, Thursdays will also be changed. The last CrossFit class will run 5:30-6:30 followed by the Krav Maga class running from 6:30-8 p.m.

Also, Brayson has an updated Krav Maga number to contact him at: 509-496-6336. If you didn't notice, there is now a sidebar link to his Krav Maga site located on the left of this site; check it out!!!

Thanks a lot and we'll look forward to seeing y'all bright and early!:) And to those participating in Hoopfest, good luck and have fun!