Sunday, December 28
Angela Golden trying the L-Sit challenge.
A quick video of Kurt on his Pipes.
Tuesday, December 23
Going over the plan during a team workout.
As the New Year approaches people begin to think about their resolutions. Each year thousands if not millions of people will say this is the year they make a change in their lives; whether it be no smoking, less alcohol, better nutrition, more exercise, less debt…
Unfortunately our society has made it incredibly easy to become overweight, unhealthy and lazy; it’s no wonder that every year a vast majority of resolutions fail. Most people will make it a couple of months some will last a little longer, but in the end most will fall short of their objective.
It is difficult to change a lifestyle habit/routine and one must be 100% committed and willing to make the necessary sacrifices that go along with it. I think most people go into it not realizing how challanging it may be. However it is possible for someone to make a positive lifestyle change if they are willing to work for it; nothing worth while in life comes easy. The few who succeed have the discipline, focus and intensity needed to get through the challenging times and those who fail often lose site of their goal and take the easy way out.
For those members who are interested and willing, this New Year at CrossFit Spokane we will be getting a group together to participate in “The Hard Routine” which is a one month reoccurring program. The program will provide workouts, goals, bench marks and accountability for your resolution progress. This will be more of a support group to get you where you want to be (misery loves company). We will have “The Hard Routine” board at the gym for posting comments, achievements or whatever. I challenge myself and anyone else to “The Hard Routine” each month of 2009.
The principles of setting up a hard routine are simple. Following them is too, but it takes total commitment.
1. Recognize that there is a benefit to not getting everything you want.
2. Understand that mental toughness is born of adversity; that it will atrophy if not consistently
engaged; and that it carries over to everything you do.
3. Objectively scrutinize one or a handful of things in your life that you think you need but could
actually do without.
4. Deny yourself those things for a specified period of time.
You can get a copy of "The Hard Routine" at CrossFit Spokane
Monday, December 22
Saturday, December 20
Thursday, December 18
We are planning on opening Friday morning at 8 a.m. and running our normal schedule for the rest of the day. Since most of you probably spent the better part of today doing the "Arctic Deadlift" (i.e. shoveling), we promise deadlifting won't be part of Friday's WOD......or will it? :)
But even with the roads getting cleared, it could still be nasty so please be safe driving and we will look forward to seeing you all tomorrow!
Now, that being said, this doesn't mean that every one of us can't keep up with our disciplined training and get a WOD in today. So get out there and get some functional fitness in! We're sure that there is more than enough snow to keep you busy shoveling all day! But how creative can you get? Igloos? Monster snowmen? 10x10 foot walls? Take a few pics and send 'em to us! And if your inclined to stay inside as much as possible, there's nothing quite like 100 Burpees for time!:)
Wednesday, December 17
We are still planning on having Sean Croxton http://www.undergroundwellness.com/index.php in for a seminar sometime in January or February, so stay tuned. The price will be $75 for the day and will be worth every penny. If you want in early let us know.
We have also been planning for a two day seminar with Rob Shaul from Mountain Athlete http://www.mtnathlete.com/ sometime in March or April. This guy knows his stuff. Think of a mixture of Mark Twight (Gym Jones), CrossFit (Greg Glassman) and Mike Boyle rolled into one. This is a two day weekend seminar (You will learn a lot). The price is $500 for the two days of training and again it will be worth every penny. When it comes up, you can sign up at his site however, space will be limited to keep the best possible student instructor ratio (learning outcome).
Monday, December 15
Monday, December 1
Pastor Ken working on hang cleans. CrossFit is why he did so well during the Saturday football game. If it works for him, it will work for you.
Pat approaches his KB for more swings. Pat was also at the football game on Saturday and represented CrossFit Spokane very well.
Kathy doing one arm squat thrusters. She is a very intense and hard working person and we love having her.
Wednesday, November 26
We just wanted to say thanks to all of our members and supporters and hope you have a safe and happy Thanksgiving. We appreciate you , and we look forward to seeing all of you soon .
Mike and Angela
Friday 28th -
Saturday 29th -
8-10am fundamentals class (new and old welcome)
9am-? flag football (Franklin Field by North Town Mall)
Monday, November 24
Jodi learning the medicine ball clean.
Monica always smiling, even doing 100 double unders.
If you trained like this at a globo gym they would call the medics or ask you to not come back.
Mike and Brandon discuss the game plan for the team WOD.
As a team of 2
-200m tire flip w/400-500lb tire (jump in jump out each flip)
-200 KB swings (70lb KB)
-200 ring push ups
-200 floor wipers
-200 double unders
We will be playing football this Saturday at 9am at the park across from North Town Mall. Look for the flyer in the gym for more specific info, but if something changes we will post it here.
Just a little reminder that the holidays are close which usually means more food, so pay attention to what you are eating. it is extremely easy to over eat as well as eat too many processed foods (any processed food is too many). All our members work too hard to sabotage their progress from a couple of days/weeks of holiday treats. So go light on the mashed potato's and stuffing and stay active if you are away from the gym for a few days. Let us know if you need some ideas for workouts while away.
We will be having our Christmas party Saturday December 20th at about 6pm. We our not sure of the location yet we are researching a couple of options as far as cost and availability. We will keep you posted as we get closer, so mark your calender. Last years as a lot of fun, so we expect this year to be bigger and better.
Tuesday, November 18
Brian and Bob (Valley Fire) working on the Secret Service Snatch Test (snatch a 53lb KB as many times possible in ten minutes).
We are going to try and have an annual CrossFit Spokane Flag Football game in the next week or so. It would be cool if we could get some of the other local CrossFit affiliates to show up. Look for flyer's in the gym and on the site for more info. The ladies are welcome to play as well.
Wednesday, November 12
Marissa always shows up with a smile on her face.
Brian another one of our firefighters from Spokane Valley fire department.
We are now set up for auto payments, see Mike or I when you come in next and we can set you up. If anyone is interested in getting a discount, we offer 6 month and 1 year contracts on the auto payment program, and if you are not interested in that you can still do month to month on it too.
On our last post we mentioned about the nutrition seminar with Sean Croxton, (Underground wellness). After speaking with him, it sounds like the beginning of January would be the best time, please post to comments and let us know if we still have plenty of interest.
Thursday, October 30
Christmas always smiling
We haven't seen Ted since the day we moved in when he stopped by to help. It was a nice surprise to see him training at CrossFit CDA.
Derek talking about the small leg.
This last Saturday we had a get together with CrossFit CDA. It was a lot of fun and we had a good turn out for the WOD. It is always a good time when we get together and we look forward to meeting up with them again sometime soon.
We will be getting some new equipment in with in the next couple of weeks (j.ropes, med balls, bands and plates). We also are debating if we should get another treadmill or something else. If you have any input let us know or put it in the comments at the bottom.
We are considering having Sean Croxton from Underground Wellness http://www.undergroundwellness.com/ come and give a nutrition and health seminar. He is in the videos that we have posted several times on our site. He has a lot of great nutritional information and presents it in a way that is entertaining and easy to fallow and understand. The price would be about $75-$100 for about 5-6hrs.
Sunday, October 19
I could have not said it better!
Friday, October 17
Thursday, October 16
Friday, October 10
Wednesday, October 8
Sorry for the lack of posting lately, it's been hectic the last couple of weeks. Nonetheless we have been growing and are getting better everyday. If you haven't noticed we got some new equipment in : 3 bars, 4 squat stands, an adjustable jump platform, Sorinex "Land Mine", a massive GHD, another rower, 200sq ft of black mat and coming soon more pull-up bars.
Just as a heads up, we would like to sponsor a couple of CrossFit Spokane athletes to go to the CrossFit games next year and represent us. We will be asking for some help from our CrossFit Spokane family, so we will keep you posted.
A great clip about our military.