Olive Oil And Another Regionals Contestant!

Olive oil. God Bless it. It has made my life so much better! But like many things out there in the health world, there is always a recent study or rumor that "this is better than that" or "hey, did you know......". I love it when these type of questions come up. When it comes to our health we should never just accept what a bunch of "experts" tell us and blindly follow. Recently I had one of our Fire Fighters mention to me that he had heard that cooking olive oil over 200 degrees sorta canceled out the nutritional value of it (if you are unaware, it provides incredibly healthy fats). Well, I love this type of input. So, I got to researching. So far, from numerous different places, I have concluded with the following. First, SOME do agree that cooking your olive oil (or any oil for that matter) does start to slightly decrease the health benefits from it. Note that I said it slightly decreases, not eliminates. Second, assuming that this is true, soaking your food in the olive oil prior to cooking rather than getting the oil hot first, will help it retain its healthy qualities.

What does this mean to me? Well, since I have began eating a Paleo/Zone type of diet, olive oil has become my close friend. I go through a bottle of it at a cyclic rate. Why? Because it has those healthy fats, it provides great flavor, and it is a great substitute for coating your cooking pans with as apposed to those aerosol type, fat-free, ozone-destroying canisters of death. There is no question that these points will improve your health. Not to mention the numerous things you can do with olive oil without cooking it (mix it with some balsamic vinegar and mustard and you have a great salad dressing! You will have to experiment with the proportions to fit your needs, but it will have no HIGH FRUCTOSE CORN SYRUP:).

Biggest thing to understand is that olive oil IS healthy for you in moderation as long as it's combined with a proper diet and fitness program. Even if cooking it to those temperatures does start to take away some of its healthy qualities, remember this....it's still healthy for you and WAYYYYYYY better than any other type of oil out there by far.

Also, I just found out this week that Owen, another member of CrossFit Spokane, has signed up for the Regional Qualifiers on May 16th. Since the military has him bouncing around over the next couple of weeks till the competition, he will be a great example that anyone can train with CrossFit ANYWHERE, ANY TIME! Awesome! The hour is approaching and I can't wait for our members to compete against the regions best of the best! Good luck to all of you!

Titan's Total

One day she'll be outperforming us....you all know it's coming.

Well, our Titan's Sunday class this weekend was once again an incredible time! We had conducted a long overdue CrossFit Total and the PRs were amazing! We had an especially incredible increase in weight on most of the lady's Deadlifts; with one of them even increasing her 1RM by 20lbs...since our last DL day a few weeks ago! There were some failed attempts, but like an earlier post last week, it's those failed attempts that are necessary for individuals to set new goals, get stronger, and develop a new mental attitude towards pushing themselves. Great work everybody! Below is a great quote that can be definitely applied to CrossFit (and everything else in life) and the daily challenges which that darn WOD white board brings us everyday. No other place in our training is this "trouble" thrown at us more than when we have those heavy lifting days:)

"If I had a formula for bypassing trouble, I wouldn't pass it around. Wouldn't be doing anybody a favor. Trouble creates a capacity to handle it. I don't say embrace trouble. That's as bad as treating it as an enemy. But I do say, meet it as a friend, for you'll see a lot of it and had better be on speaking terms with it."

- Oliver Wendell Holmes, Jr.
(1841-1935, American Judge)

Heavy weight is cool....you know it is:)

Looking down the line

Getting ready

Got your tickets to the gun show? Pat on the way up to full extension.

Get some!!!!

Matthew is making great progress very quickly; expect great things from him.

Stare her down Kristen, stare her down.

Strongman Zach

Ninja training at CrossFit Spokane

Well it's not Ninja training, but we will be hosting our 2nd of a 3 part series of Krav Maga seminars on May 2nd from 1-3pm. This one will pick up where the last one left off. However if you missed the first seminar you can still attend this one and will not be lost or out of place.
CrossFit Spokane will be hosting a 2 hour Krav Maga self defense seminar.
Where
CrossFit Spokane
When
Saturday May 2nd (1pm-3pm)
Cost
$20.00 (CrossFit Spokane members)
$25.00 (General admission)
$30.00 (Day of the seminar)
If you have a large group or organization let us know sooner than later, so we can ensure space for everyone. If you are unable to contact the gym, or have questions specifically concerning Krav Maga, you can also contact CrossFit Spokane's member Brayson Buckner. Brayson is a current student under Mike Satz and has been taking the steps to become a certified Krav Maga Instructor which will allow him to begin instruction up here in Spokane...very exciting! You can contact Brayson at (208) 724-0123.

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Upcoming events.

2nd Annual Memorial Day WOD

MAY 23 2009 10am

"FENDER"

With a team of 4

2 mile run and ruck

300 pull-ups

300 KB swings

300 push-ups

300 box jumps

300 wall balls

(RULES)

-2 of the 4 man teams must carry two KB's in two "Alice Packs" while running together,

the 4 person team must run/ruck together.

-Only 2 of the 4 can do any of the "300 reps" at any given time (2 work 2 rest).

http://www.crossfitspokane.com/2008_05_01_archive.html

Army Cpl. Llythaniele Fender 21

Medical Lake, Wash; assigned to 5th Battalion, 5th Air Defense Artillery Regiment, Fort Lewis, Wash.; died June 10 in Lutifiyah, Iraq, of wounds sustained from an improvised explosive device.

This is a special day for CrossFit Spokane. I've been looking forward to this workout for a year now. This WOD gives us a chance to stop and remember our local hero's and all the hero's who gave the ultimate sacrifice so, we can live how we want to (free). Last year we had a huge crowd and look foward to an even bigger group this year. This year I would like to have a post WOD BBQ and gathering at the gym; more to come. We look forward to seeing you here, so mark your calender. MAY 23, 2009 10am

Death Race and Krav Maga

Don't be either of these guys.

Thurs at 6pm Brayson will be doing a Krav Maga style conditioning WOD (no teaching just conditioning). If you want to learn how not to get your ass kicked you will have to wait until the next Krav Maga seminar on May 2nd or until we begin lour regular Krav Maga classes in the next couple of months or so. This will give you a jump on the training.

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We got an email regarding a cool race some where in Vermont. Peakraces.com (http://www.peakraces.com/index.php?inc=deathrace).

It looks like some fun and something we might do well at, check it out and let me know if it is something a few of us would be interested in, I am!

Race Name:

2009 Death Race

Location:

Pittsfield Vermont

Date and time:

June 27 2009

Pre Race Meeting at 1:00 a.m.

Race Starts at 3:00 a.m.

What:

Challenging race that may kill you - 10 miles.

Course:

TBA - You can expect barbed wire, mud boggin, wood choppin, tunnels, deep water diving, running, crawling, crying, screaming, and sweating. Doubtful you'll finish but be proud of yourself for trying.

Last Call

Last call for the crevasse rescue class in Canada this coming weekend. It will be a day and a half or so of intense training and skill development. If you have ever wanted to learn climbing mountains and do it safely, this is your chance. Also, if you are interested in or are planing on going on the Mt. Hood climb with us this summer you will want to attend this weekend. The best part is it FREE, the only thing you have to pay for is your way there (gas) and a hotel unless you want to sleep in a car. If you want to go ask us about it and pick up one of the information packets and packing list from the front desk (also talk to Troy).

2nd annual CrossFit Spokane mountain climb.

Where

Mt. Hood

When

Late Summer 09

Who

CrossFit Spokane Members

More to come!

Lets get together!

Allways a good time.

Keep going.

It hurts.

I can do it.

We are here to learn and work hard.

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Krav Maga at CrossFit Spokane

We will be hosting our 2nd of a 3 part series of Krav Maga seminars on May 2nd from 1-3pm. This one will pick up where the last one left off. However if you missed the first seminar you can still attend this one and will not be lost or out of place.

CrossFit Spokane will be hosting a 2 hour Krav Maga self defense seminar.

Where

CrossFit Spokane

When

Saturday May 2nd (1pm-3pm)

Cost

$20.00 (CrossFit Spokane members)

$25.00 (General admission)

$30.00 (Day of the seminar)

If you have a large group or organization let us know sooner than later, so we can ensure space for everyone. If you are unable to contact the gym, or have questions specifically concerning Krav Maga, you can also contact CrossFit Spokane's member Brayson Buckner. Brayson is a current student under Mike Satz and has been taking the steps to become a certified Krav Maga Instructor which will allow him to begin instruction up here in Spokane...very exciting! You can contact Brayson at (208) 724-0123.

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Food, Friends and a Movie night

Mark your calender, this Friday night (Apr. 17) at 8pm we will be having a little get together at the gym. It will be a good chance to get to know some of the other members of our CrossFit family that you've seen on the board, but maybe have never met. We will be doing potluck type food, snacks and "drinks", so be sure to bring something or both. We also will be showing a cool documentary movie "Strong" about a gym out in New Jersey (see trailer).

Great Week!!!

What a great week this was! Between the great weather, several new CrossFitters joining and also stopping by from other affiliates and some brutally fun WODs, this week had the gym bleeding out energy from it's doors at a constant rate. Great job gang! We actually started the week off on Saturday with an amazing Fight Gone Bad! It was such an awesome turnout; over 25 total members showed up! As some of the following pictures show, it was crowed, but like always, CrossFit Spokane ran with it and made it happen. And the scores? Well, there was so many high scores and records broken that I was completely floored! Not everybody turned in their sheets, but here are a couple of the scores from a few of our FireBreathers. The focus, intensity and power that Tyler, Pat, Nick, Mark and many others put into this FGB was insane! I was just making sure to stay out of their way; they would have rolled over me like a train if I was in their way!

Tyler 381
Pat 374
Nick 372
Sully 320
Mark 288
Angela 279
Lindsey 275
Janessa 263

I wanted to post everyone's scores, so next time make sure to get them all back on the desk with your first and last names on them!:)

Also, we have put up another board in the gym for pictures. The summer is coming and you CrossFitters will no doubt be traveling all around and doing fun stuff. So, make sure to bring something CrossFitter-ish and take a picture from wherever you find yourselves. Climbing mountains, mountain biking, travels outside the states, skydiving, or graduating from college, it doesn't matter! Bring in a photo and post it on the board!

"2nd also", beginning today and continuing for the next couple of months, we are proud and honored to have several recruit firefighters conducting their physical training here at CrossFit Spokane. We have already put them all through the Fundamentals Class and they will now begin their journey into the world of CrossFit!

"3rd also", the Sunday Titans classes have been excellent! Although it will be Easter, we'll be open and it will be our 5th one and the turnout is still growing. The extra time spent on refreshing the mechanics each and every time down to the tiniest detail is producing great results. In fact, last Sunday Lindsey increased her 3 rep max by 15 pounds on her Deadlift; in only a couple of weeks! Impressive! As one of our shirts points out, CrossFit Chicks Rock! Being strong rocks!!!!

"4th also", be expecting a "Benchmark" week coming up sometime soon!:) Nothing but Benchmarks. That PR Board in the gym isn't completely updated, but it soon will be:)

"5th also', in our constant pursuit to better our fitness, we all know that we must constantly be evaluating our diet. For about a year and a half now I have been following the Zone. I have felt better than I ever have. But I am now adding something to it. Over the past several months I have bit by bit become more Paleo. Where the Zone deals more with proper quantity, the Paleo deals more with proper quality. So doesn't it make sense to combine them? So I have been trying to be as Zone-Paleo as possible, but recently I took a hard look at myself and wondered if I could get even better at it. Starting a week ago I have become even more strict. I even went through my fridge and basically threw out most of my condiments and dressings....even those considered to be "healthy" (making your own really isn't that hard). I will be going very strict on this new Zone-Paleo (with a few "treats" here and there) and will keep you posted on the results. I encourage you all to do the same; treat the new season as an opportunity to do a once over on your own kitchen:)

Alright! Who stuck the medicine ball to the target!?

A couple of backs...built by CrossFit

Why won't that medicine ball fall faster? Gravity is slowing me down!

Box jumps ain't got nothing on me!

Pat and Nick were in a tight race!

Like I mentioned earlier, CrossFit Chicks Rock!

Box Jump station

Tyler pressing it out. He's within reach of a 400 FGB score!

FGB Madness!

Pulling hard! And what do you think Lindsey and Marissa are "Paper, Rock, Scissoring" over?

Going strong!

FireBreather time!

Rowing for calories!

I love FGB faces! And below are some FGB aftermath pics!

3) "The Spartan runs, rows, swims, and bikes. The Spartan does not waste time with pointless, weird and limiting machines; the Spartan runs, rows, swims, and bikes."

Making Progress in Leaps and Bounds!!!!

Real quick before the weekend begins, I would like to throw out there what kind of amazing progress we are making here at CrossFit Spokane. Just in the past week I have had two members mention to me that they have destroyed some previous PR's on some of our "girl" WODs. Heather completed Helen this week and took 3 minutes off of her previous time! If that is not amazing enough on such a hard WOD, she did this while moving up in weight on her Kettle Bell swings and moving down a size in her pull-up band! Damn that's awesome!!!!! And just today Nick G. completed Jackie. Nick has been with us for about six months and since he started till today, he has turned into quite the FireBreather! The result of his recent Jackie after only six months....he cut his time in half which has currently placed him as #1 in the gym for that WOD! Great job Nick!

Soooooo, Fight Gone Bad tomorrow! Lets follow Heather and Nick's example and crush this thing tomorrow! When each one of you walks into the gym tomorrow I want to see "that look". You know, that look that screams of aggression and intensity. It's that look that makes people take a step back. It's that look which slightly resembles a mix between a shark and a wolverine (actually that might be kinda funny, don't have that look:). What I am trying to get across is this.....lets make tomorrow a day that will be a memorable day in your CrossFit training. Lets make it a day that you once again discover that you can push yourself harder and faster than the day before. I want you all to be like caged animals waiting for that glorious command........."3, 2, 1...GO!!!!"

I'll leave you with the second Spartan Rule which is conveniently appropriate for tomorrow's WOD seeing as how FGB requires a quick turnover rate between exercises to get a great score.

#2) "The Spartan (CrossFitter) takes no breaks between exercises, unless it's to shove a non-Spartan out of the way."

New faces and good friends

Krav Maga class learning.

Krav Maga class warm up

Good by kisses.

Focus.

We welcome all the new members and are thankful for all of our CrossFit Spokane family.