Thursday, December 30

New Year Resolution's

About 80% of America will have a New Year resolution, but very few will follow through with it till the end or even start. I'll bet a high percentage of those 80% will be either debt/budget stuff or health and fitness related (exercise, eat right, lose 15lbs...). We can't help you with your finances other than stopping you from waisting your money on "Big box" gyms with long term contracts and personal trainers who claim to have the "magic system" (D-bags).

We can help you lose weight, get strong and make the life-style change necessary to maintain a healthy active life. We have a few guidelines to follow if you chose to make health and fitness your New Year resolution; with or without our help.

Guidelines
1. Nutrition comes first.
-Pick an eating plan that you can stick with and FOLLOW IT. This is the foundation of a healthy life-style.

2. Come up with realistic training, fitness and weight lose goals (We can help you with this)
- Keep in mind, losing 2-3lbs of fat a week is a healthy rate to lose about 7000-10000 cal deficit per week.

3. Have fun!!!
-If you don't have fun or enjoy it you won't stick with it, so find something or someone your comfortable working with.

4. Recovery is key (Your muscles recover and grow when you sleep not when you train)

-Sleep 7-8hrs each night or ,if possible, try to take naps during the day (15-20min will recharge you)



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Videos from the week

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Betty, kicking @$$ at the Hanging Power Clean.

This guy works HARD.

Friday, December 24

Are You Over Training


Because of the potential high intensity and energy demands of the way hard charging athletes, weekend warriors or the "excited" novice lifter may train, it is important to pay attention to the recovery period; specifically the frequency and timing of "off days". There are many factors that go into the ratio of training and resting such as nutrition, sleep, stress, daily schedule and the volume, intensity and frequency of training. Without the correct balance of each one may find themselves in an "over trained"state, which is where you don't want to be. One way to combat the effects of over training is to schedule a "deload" week every 4-6 weeks (post for another time).
Basically, when you're over trained, your anabolic hormone levels (Testosterone, HGH...) decrease and your catabolic hormone levels (Cortisol) increase. This causes you to shutdown your anabolic state (growth /recovery) and places you into a catabolic state. Muscle growth comes to a halt, and possible muscle loss and or injury can occur.

If you don't give your body the rest it needs it will make you rest with a decrease in energy or injury.

One or more of the following conditions can cause over training:
1. Too much intensity by using too heavy of a load during training
2. Too much volume by doing a high number of exercises, sets, and repetitions
3. Too much too soon by increasing volume and/or loads faster than the body can adapt
4. Too great of a lactic acid load in the muscles too early in the training cycle
5. Insufficient rest and recovery between workouts
6. Training "to total failure" on too many sets and exercises
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Videos from the week

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John working hard.

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Sheri jumping some rope.

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Bret and Talia warm up with 5 x 30sec shuttle run and 30sec flutter kicks.

Wednesday, December 22

Mobility

Melani and Mike have a great time going through our baseline process.
If you are interested in getting started read here.


video

John came to us a few months ago and had all kinds of mobility issue, which stemmed from being a farmer and sitting on a tractor daily for long periods of time. He has come so far by just doing simple movement exercises; just a few days ago he was able to do a full workout which included 2x25 burpees. Not too bad for an "old timer"

video

Here is Mark doing a simple movement to improve shoulder mobility (Shoulder Pass Throughs).

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I can't over state the importance of a good warmup which includes simple mobility and corrective exercises within it. Doing a little each day will go along way for performance, recovery and injury prevention.

Each day we begin our workouts with various drills to correct and improve common movement pattern issues. More to come on what we do at CrossFit Spokane.

We have several programs to fit anyone.

Saturday, December 18

New CrossFitters

Tools of any great gym.


Every gym should have serious training athletes.
Dan, working hard on some Turkish Get Ups.



Pregnant and still working hard.

Exercising during pregnancy is beneficial to momma and baby and shouldn't be overlooked. However take it slow and check with your doctor prior to starting
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NEW CROSSFITTER ALERT
There must be something in the water, we have several new CrossFitters on the way. Congratulations to Corina and Aaron, they have a new baby girl (picture soon).

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Update
We are experimenting with the site and will be adding more to it over the next few weeks, so keep checking back for updates. I have also began to work on a nutrition blog that will bring you the best recipes and articles from around the web to one place. This will make it easy to find healthy recipes, quick snacks and good info regarding the most important aspect of health, fitness and performance NUTRITION. If you have some great foods you would like to share you can send them to us and we will post them.

Sunday, December 12

Christmas Party

Friends and family are welcome
Saturday December 18th at 6pm
At the Caterina Winery Map
905 N Washington Street Spokane, WA 99201-3210

Tuesday, November 30

Snow

Unfortunately we will not be having the 5:30am class on Wed. morning because of the snow. All other classes will be running as scheduled. Please be safe, drive careful and watch out for the "crazies" on the road.

Wednesday, November 24

Thanksgiving







I wish all of you a blessed and safe Thanksgiving. We are so thankful to have all of you in our Crossfit Spokane family. And especially thankful for our wonderful trainers! Remember to have some of the indulgences you love to have this time of year, but to stop when you are satisfied. Then come in on Friday at noon to work it all off.

Next on the calender of events.....Christmas party at Caterina winery on December 18th at 6pm. It's going to be an awesome event:)

Monday, October 25

Saturday WOD

We are having a Halloween WOD this Sat. at 9am with refreshments after, also there will be some prizes for costumes. This is for family and friends, so be sure to bring someone and show them what you do. We look forward to seeing you there.

Wednesday, October 13

Events

Don't forget we have a women's only class.
If you are a women and interested in CrossFit, but are not sure if it's for you or maybe your a little intimidated then this class is for you.

CrossFit Spokane Women's climbing night. Thanks Jenni


A picture from our end of Summer Arbor Crest get together.


A shot from our women's only class. Looking good ladies.


We have two events coming up this month.
1. Fri Oct. 29th 6:30pm
CrossFit FTP is doing a food drive CrossFit competition, if you are interested let us know so we can get you registered. The cost to enter is 10 canned food items.
2. Saturday Oct. 30th 9am
We are having a Halloween costume workout and contest for the best costume. This is a family and friends event, so bring whomever you like. We will have some refreshments after the workout and judging.
(Check the Flyer in the gym)
Thank you to all our members, you guys are AWESOME.

Monday, October 4

Up next

Pat "Killing It" as usual.

Sam is all smiles when it comes to training.


Crystal makes it look easy.
If you missed the wine tasting at Arbor Crest you missed out; we had beautiful weather, good friends and tasty wine. Don't worry we will have more get togethers. Our next one will be at the gym for our Halloween costume WOD/party/contest, check out the flyer at the gym for details (friends,family,kids welcome).
Hope to see you there it will be FUN.

Tuesday, September 21

Muscle Mistakes

Arnold

Mike Metzer


Here is some good info from Joe Hashey CSCS at Synergy Athletics.


6 Muscle Killing Mistakes

1. TOO MUCH VOLUME. I’ve said it 1,000 times (read “
Turn Down The Volume“). More time in the gym DOES NOT equal more results. After your 5-15 minute warm up, mobility, soft tissue, etc – your actually training time should be 45-50 minutes of well planned out lifts.

2. LIVING BY 23/1 RULE. Spend an hour in the gym and then ignore your health for the other 23 hours in the day murders your muscles. Ever justify a huge meal of pizza, wings (insert any crappy food), because you “had a good workout today.” Probably not good enough if you are eating that….

3. DEATH BY ISOLATION. I remember a quote from another strength and conditioning specialist, Allen Hendricks, “Your body reacts to all that stress by having the anterior pituitary gland issue more growth hormone to compensate for the extra effort.”


So, if you are spending all day on the pec deck or performing concentration curls, your muscle growth will suffer! I prefer to have 50-60 percent of my lifts in a program at Synergy be compound movements. With the exception of addressing weaknesses, we occasionally have up to 90% of our movements fit into the compound category.


4. SACRIFICING MUSCLE TO CARDIO. Are your excess calories going towards cardio or rebuilding muscle? This muscle killer relates more to your personal goals – but if we are looking for overall muscle growth, excess cardio may be sucking up your calories and fatiguing your muscles before your next lift.


I still recommend performing regular conditioning, but cut it to 10-20 minutes, 2-3 times a week and use multiple muscle groups to help avoid over-fatigue. A lot of people don’t understand how to balance their fatigue/energy levels in a workout program!


5. STARVING YOUR MUSCLES. When you are done with a proper workout routine, your body needs glycogen to repair and grow muscles. If you don’t eat, don’t expect any growth!
Fix it by consuming a meal of both carbs and protein as soon as possible (I recommend within 30 minutes of completing workouts).


6. SUGARY DEATH. One of my favorite comedians, Jim Gaffigan, says he hates it when people claim it is a sweet tooth: ”I have a bit of a sweet tooth” – “Oh, so you’re ordering it for your tooth, I see. Cuz it’s going straight to your ass. I think your tooth owes your ass an explanation.”

If you are spending your time eating sugary processed foods, then you are wasting calories that could be spent on nutrient dense foods.


There you have it! Usually I talk about muscle and strength building, but today are 6 ways to destroy what you you have worked so hard for in the gym – muscle growth.


Monday, September 20

"End of Summer" Get Together



We would like to get everyone to get together this Sunday at Arbor Crest. There is a band playing swing music and of course wine.:) We would love to see all of you there. They start at 4:30 and goes until sunset. You could come earlier if you want to go to the tasting room, which closes at 4:30. Please leave a post or let us know at the gym if you plan on coming, if we get enough response we get a group discount and we can reserve a tent encase of bad weather.
If you haven't been there check out thier site... http://www.arborcrest.com/ It is a beautiful place!

Thursday, September 16

Fight Gone Bad 5






What Is It?
Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.


Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.
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CrossFit Coeur D'Alene will be putting on this years FGB5. I would like for CrossFit Spokane to assist and support them with this fundraiser event. If you are interested please let me know. I would like to give them an accurate head count, so they can plan for equipment and time needs. I will have a sign up sheet on the board if you are interested.
If you are someone who is in need of transportation or if you would like to car pool, we could organize some shared rides to their gym if need be.
These group events are always a lot of fun and a great way to support the CrossFit community.
Our goal for CrossFit Spokane is to raise $300.00 for this charity.


Fight Gone Bad 5

When
9AM
Saturday, September 25, 2010


Where
CrossFit Coeur D'Alene
1533 Northwest Blvd
Coeur d'Alene, ID 83814

If you can't make it for the workout you can help by donating at this link DONATE

Friday, September 10

September 11th


Saturday September 11th
9am Team WOD

In memory of all those who perished; the passengers and the pilots on the United Air and AA flights, the workers in the World Trade Center and the Pentagon, and all the innocent bystanders. Our prayers go out to the friends and families of the deceased.

If I Knew

If I knew it would be the last time
That I'd see you fall asleep,
I would tuck you in more tightly
And pray the Lord, your soul to keep.

If I knew it would be the last time
That I see you walk out the door,
I would give you a hug and kiss
And call you back for one more.

If I knew it would be the last time
I'd hear your voice lifted up in praise,
I would video tape each action and word,
So I could play them back day after day.

If I knew it would be the last time,
I could spare an extra minute
To stop and say "I love you,"
Instead of assuming you would KNOW I do.

If I knew it would be the last time
I would be there to share your day,
Well I'm sure you'll have so many more,
So I can let just this one slip away.

For surely there's always tomorrow
To make up for an oversight,
And we always get a second chance
To make everything just right.

There will always be another day
To say "I love you,"
And certainly there's another chance
To say our "Anything I can do?"

But just in case I might be wrong,
And today is all I get,
I'd like to say how much I love you
And I hope we never forget.

Tomorrow is not promised to anyone,
Young or old alike,
And today may be the last chance
You get to hold your loved one tight.

So if you're waiting for tomorrow,
Why not do it today?
For if tomorrow never comes,
You'll surely regret the day,

That you didn't take that extra time
For a smile, a hug, or a kiss
And you were too busy to grant someone,
What turned out to be their one last wish.

So hold your loved ones close today,
And whisper in their ear,
Tell them how much you love them
And that you'll always hold them dear

Take time to say "I'm sorry,"
"Please forgive me," "Thank you," or "It's okay."
And if tomorrow never comes,
You'll have no regrets about today.

Author Unknown

Tuesday, September 7

Strongman Training

Some of our Strongman stuff: Stones, Log, Ropes, Kettlebells, HEAVY Dumbells (150lb), Sandbags, Yoke...

John working on the "Gun Show"

Liz getting in on some of the fun with the "Yoke and Kids" carry.


John working the 200lb stone.


Bret warming up with the log bench press.

Last week we broke out and were messing around with some of the Strongman equipment. If you want to change things up or work on your "functional strength" lifting odd objects and using Strongman equipment will help. Not to mention it's a lot of fun. Using a perfectly balanced barbell can get you strong, but this type of training has the potential to get you "Freaky" Strong; if you train with it and implement it the right way.
If you train with us (CrossFit Spokane) your in luck because we have everything you would ever need. If you don't just look for some of the objects around your gym listed in the first picture.


Here are top 10 indicators that you DON'T train at a serious or hardcore gym
(no particular order).

  • -There are more machines than free weights
  • -No chalk
  • -No music or worse Easy listening
  • -Sign "Don't drop the weights"
  • -Not one object heavier than 100lbs (not including the machines)
  • -1 or less lifting platform
  • -They have a "Cardio Room"
  • -TV's everywhere
  • -Nothing looks used
  • -They offer classes that have "Pump", "Blaster" or "Abs" in the name

If your gym has 3 or more you don't train at a serious or hardcore gym.
Come see us ASAP!

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NOTE
If you are a lady and are a little intimidated or not sure if what we do is right for you (it is right for you), we have a WOMENS only class Tues and Thurs nights.
Contact us for more info

Friday, September 3

Labor Day

I hope you all have some fun plans for the Labor Day weekend. It looks like we will actually have a warm sunny one!! For Monday we will be doing one big "Labor Intensive" wod at 9am. I hope many of you can make it. It will be a fun one, as always.:)

Wednesday, August 25

Unhealthy Parents

My girls.

The girls had a triathlon this past weekend at the Air Force base, which was a lot of fun for them. One thing I noticed while I was there is how many kids were competing as compared to the adult one just a few weeks earlier; there must have been 50 -60 kids as compared to the 20 or so at the adult one (which Angela won by the way). There were more than a few overweight parents cheering on their little athlete while sipping on a 500 cal "Latte". Next time you are at the park or play ground check out the parents vs the kids. What I think you"ll see is happy active kids with overweight parents sitting on the sideline setting the example. I guess my point is how can we expect the child weight, health, activity and type II diabetes problem to get better when the parents aren't even setting a good example.
Unhealthy parents don't make healthy kids.


If you have time watch the video he makes some good points.



Our youth fitness program is coming soon.

Thursday, August 19

End of Summer Fun!

Well, I know, I don't even want to metion it, but summer is comming to an end. We need to get everyone together for some BBQ fun! No wod involved, just some good time of eating and playing.:) We will be letting you know when and where in the next couple days, so keep your eyes open.

Monday, August 16

Race Day

Angela and Alyssa competed in the Wunder Women Triathlon in Medical Lake this Sunday.
They both did very well and had a great time racing. The bulk of their training was done at CrossFit Spokane with some biking and a little swimming here and there. Training with CrossFit Spokane will allow you do things you never thought possible.
Great Job Ladies!


Oh No, is he done?

BAMM!!! Not a chance.

Pat worked ridiculously hard during this workout. It was awesome.

Friday, August 13

Oly cert anyone?

Snatch anyone?
We will be hosting a USA Weightlifting Sports Performance Coach Cert at CrossFit Spokane November 13 and 14th.
Click the link below for info and registration.

USAWeightlifting

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Video of the WEEK.




Mike working hard during our "Triple Threat Challenge"
It's a lot of fun.


Wednesday, August 11

Tuesday, August 10

Fitness, Training and Friends

Janessa "Check out these guns".


Leigh and Mike. Leigh is visiting from CrossFit 210 in San Antonio TX.




Owen Duff, World record holer for the 1 mile Bomb Suit Run.

Wednesday, January 20

Day One of the Vibram Five Fingers testing


Well I started my trial run (no pun intended) of street/trail/park running using the Vibram Five Fingers shoes today. I won't be posting every single day that I run, but I want to hit some significant ones; starting with Day One. I will report on several things during my periodic postings: knees, heels, calves, thighs, time/distance, and the balls of the feet....and possibly any weird questions/looks that I might get:)

Well, today I went short and slow; it is, of course, only the first day and any new training/equipment demands gradual exposure to prevent injury. So today I started with a 15 sequence Tabata with the work period being executed at only 50%. I ran half on the streets and half on the sidewalk. Immediately I noticed that whether I thought about it or not, I was not allowing my heels to strike the ground with as much force as I thought I would (possibly verging on landing flat footed). The following is how I felt either during or by the end of the Tabata:

Knees: After years of running, sports, military related stress and having the pain in my knees go away since starting CrossFit, I was excited to find that there was no pain in the knees whatsoever.

Heels: Due to the thin sole of the Five Fingers and knowing how much we tend to strike first with our heels, I was surprised to find that my heels felt fine by the time I was done. This expected pain may have been eliminated from the need to not heel-strike from the get-go.

Calves: Although I was only going about 50% on the work portions, I expected my calves to tighten quickly. I was again surprised that my calves felt fine and still do even as I write this post.

Thighs: Again, since I wasn't going all out, I did not notice any difference with the upper portion of the legs.

Time/Distance: As stated above, I am starting slow and carefully; probably only went about a mile or so. Obviously there was no timed trial conducted (but I will be shortly for a comparison months from now).

Balls of Feet: Here is where I started to notice a difference about 400 meters into the run. Like mentioned before, I switched back and forth from running on the road and then onto the sidewalk. Because the road I was running on was very rough, I noticed that the balls of my feet quickly got a little sore. Wondering if this was from the different technique in form or from the surface, I would periodically jump up onto the sidewalk; which would prove to be much more comfortable. The difference, I concluded, is quite obvious and expected: the smoother the surface, the less pin-point directed pressure on the front of the foot.

Overall experience was fine. I felt that I was forced to pull the landing foot up and forward quicker and the soreness in the front of the foot wasn't really that bad; part of me understands that this might be from it only being the first day. I am excited to start some early morning runs by my house with my son, and gym mascot, Ben, on roads that are far less jagged. I am also pumped to do a run this weekend on a trail or in a park and see how it goes...my guess, very comfortable.

Other than today, I have been wearing them around the house just doing normal "house" things and I love how comfortable they are! It was weird at first having material encasing every single toe, but that goes away quickly.

Misc. looks/comments: None today...but give it time:) And Ben did give them a thorough sniffing inspection when I brought them home...hopefully I won't have to report on how "chew-proof" they are:)

Monday, January 18

You are what you eat...and drink.

So, let me start off by first asking you all a question: are you doing absolutely everything possible to become stronger? I know I'm not. I want to state that clearly before I go on to explain how you can improve your strength outside the gym. I don't want to appear as a hypocrite. But instead I want to uncloak a "silent" muscle killer that will hinder your progress to build yourself into an unstoppable CrossFit machine. So what am I speaking of?

Alcohol


Now at this time I am wondering how many of our CrossFit rugby players, hockey players, fire breathers....well, actually quite a bit of you just clicked off the website:) I know, I know, anyone who enjoys a good beer from time to time just hates being told how bad it is in the fight to gain muscle and strength; heck, I'm one of them! I am cringing even as I write this! I think a good pale ale after a hard WOD is just heaven! But it is an enemy that we all have to be aware of. Perhaps I should have posted this way back before November; right before the holidays and vacations seem to come week after week until right after the New Year. But it's now 2010 and many of us (hopefully all of us) have started making CrossFit goals. To reach these goals we must look at all the ways that will lead us to victory. Obviously there are the methods within the gym. And we can never forget how excruciatingly important nutrition is, but something that I find among all the CrossFit boxes and people I talk with (once again, I'm including myself) is that I am always hearing this same little speech: "Well, I still have a few drinks here and there. I mean, come on! I still need to have fun in life, right?" True, we can indulge here and there, but something that I want everyone to reevaluate is just how much you may be "periodically indulging". We're always told that everything in moderation is okay, but when it comes to doing your best to become stronger and you feel you aren't, maybe even more alcohol moderation needs to take place?

So if you are serious about truly getting another 35 pounds onto your DL, or breaking that 550 mark on the CrossFit Total (basically becoming an even leaner, meaner, and spartan-ish CrossFitter) then I urge you to read the following and keep my "Alcohol Kills Progress" rambling in mind. Once again, I don't want to come off as a hypocrite. I love to have a few suds from time to time, but since starting CrossFit years ago, I have reduced the intake continuously. And I know that if I have a certain goal that I am having a hard time reaching, an event that I will be competing in, or just feel like I have hit a plateau, alcohol is one of the areas that I immediately eliminate. Here's why:

First, alcohol does limit your growth hormones and along with that the ability for you to build protein which is needed for building muscle and getting stronger. It's a general consensus that this ability to gain muscle is reduced by as much as 20%! Now that low number may not seem like very much now, but the next time you are fighting to get that 1 Rep Max DL off the ground or struggling as you are coming out of the bottom of a Back Squat, that extra 20% might have come in useful:)

Second, alcohol will start to lower your testosterone levels (while increasing estrogen levels). Testosterone is a major player in the muscle-building hormones that your body produces. After some research, I found that this level of testosterone can be lowered up to 25%!!! (If you are a frequent drinker, remember that number, 25%, next time you are struggling with a Shoulder Press)

Third, dehydration. Water is sooooo important for muscle growth but gets stripped from the body because the kidneys have to use lots of water to break down alcohol. Dehydration also will play a major role in your recovery. Depending on the amount that you drink, your training can suffer for days (which again means that more muscle building is reduced once again). Remember that your body is made up of about 70% water. That is obviously an indicator of how extremely important water is in every bodily function; it's only natural that if it's that important and we then take it away, bad things are about to happen (or you could say that GOOD things won't).

Fourth is your sleep. We all know how important sleep is for your body to build itself back up and recover properly. But lets face it, if you decide to go out late and fill your body with alcohol, your sleep suffers (one way is your Krebs cycle; the process your body goes through to turn nutrients into energy). And lets not forget that once again your training the next day(s) will suffer as you begin yawning in the middle of a second pull:)

And finally we have to look at the habits that you tend to have depending on how much you actually consume. Lets face it, if you get a little tipsy you tend to get a little hungry and really don't care as much what kind of food will satisfy that hunger:) Great! Now you're eating crap, late at night, and possibly the next morning! This, as anyone can see, is a recipe for disaster (I haven't even mentioned all the gluten in your average beer; in case you are a Paleo person).

So, like I mentioned before, many of us like to have a cold one from time to time, and I don't believe that this will kill your training. But if you tend to have "more than a few" every weekend and you really want to get serious when it comes to moving more weight, then I strongly urge you to either cut back or accept the fact that your efforts will not be as productive as they could be.

Sunday, January 17

The Walk, the Pause and the Expression...and the Envy

I have a secret to admit. I am jealous of every CrossFitter that is a member of our wonderful gym. Now I am sure that there are many attributes of all of you that I could envy and be in admiration of, but the one that I am speaking of right now is strictly limited to the programming that you are subjected to each and every time that you step foot in the gym. What is it? Let me paint a picture for you.

Being a trainer at CrossFit Spokane is great and has it's perks. Being a trainer does allow me some flexibility with when I can workout. Obviously I am not thrashing myself while I am training, but having a key to the facility allows me to show up early or stay late and provides the opportunity to workout whenever I can fit it in. Most of the time I can get it in during a class time when I am not training, but sometimes not. And if not, it is great mental training tool to conduct a CrossFit WOD completely by myself with nobody around to help push me. But as a head trainer that is responsible for 50% of the programming (and access to the other 50% of Mike's programming) I am confronted with the heart of my jealousy of you, the hard working CrossFitter.

One of the simple, yet entertaining, pleasures I get at the gym is at the very beginning of a class, usually even before it starts as each of you enters the gym a little early to start a personal warm-up for the next session. It's at this time that I enjoy watching the "steps" of everyone that comes in. It usually goes as follows:

First, the "Walk". The CrossFitter swings the door open with energy and enthusiasm. Depending on the time, the individual is either fresh from their home and ready to "get their pain on" early in the day or it might be that they have come from a long day at the stressful office; and now they are ready for a solid hour of vacation away from that commitment. Whichever the case, that entry through the door is strong; it is also full of excitement due to not having any idea what the white board will be directing for the day.

Second, the "Pause". This is where the CrossFitter stops their gait as they approach the white board and proceed with a very close examination of what it says. What happens next is the best part. The third step is usually a back and forth between it and the "Pause".

The "Expression"; my favorite part. As they read the the warm-up and then onto the skill based practice, followed by the main WOD, I dare not take my eyes off of their face. It's a weird change, depending on the person, that happens. It does not matter whether you are considered a fire breather, a beginner, etc, a change happens. Some might squint their eyes and tilt the head like a dog hearing a high pitched sound. Some starting nodding up and down as they immediately begin breaking the WOD down into a way that they know will bring them the best time, intensity and efficiency. And still others, and this is the golden ticket of expressions, will get the "deer in the headlights" look by eyes widening and the jaw dropping as they quietly question why they came in today to subject themselves to this. This stage is also usually accompanied by a low-key four letter word:) No matter what the reaction, everyone will finish reading the board and then continue on to change, switch footwear, and start their personal warm-up while mentally prepping themselves for what is to come. And this brings me to the main point of my rambling....the unexpected.

Since I personally form half of the programming that you do every day and know ahead of time what the other half will be, I am subjected to not having a very key ingredient which is known throughout the CrossFit world...expecting the unexpected. Why? I already know, to some extent, what I will be doing that day long before I drive to the gym. Now, this may seem as not a very big deal, especially because on the weeks I am not in charge of programming I only might have as little as a few hours before I workout where I know what I will be doing, but it doesn't compare to finding out only 10 minutes beforehand.

Now, there may be times when we will let you know if a Benchmark is coming so you can prepare the best in the days leading up to it so you can get the best possible PR, but this is rare. And I encourage you to love it! It's the one thing that I wish I could get back from long ago before I was a trainer. Why, you may ask? Because it is that "not knowing" that truly can get your adrenaline flowing, your energy spiking and your body ready for anything.

So I want to remind you of how empowering that feeling is; to walk into a place after a possibly "chill" day, read the white board WOD and within ten to fifteen minutes find yourself executing high intensity workouts. And believe me, this really is empowering. Think about what you subject yourself to when you train at CrossFit Spokane! Regardless of what level you are at, if you have to scale, if you don't score as high on the score board....it doesn't matter! You test your limits every single day! On the days you walk in and feel like you could move mountains or maybe just feel like crud, you execute what life (read that as 'white board' in this context) throws at you! And you do it!

So think where you can apply this acquired skill in everyday life! With possibly the exception of parenting, everything else in comparison should seem tame and mild (although as a recent uncle I know that better fitness can definitely improve that energy for corralling up those two year old kids...which might put every WOD to shame:).

Being prepared for such quick changes within your environment can allow you to approach the world's challenges with a much greater zest! Let me ask you a few questions, after CrossFitting for awhile, have you attacked snow shoveling in a different way (like utilizing a Deadlift posture and proper midline stabilization)? Have you used your squat and Deadlift skills to move odd objects like couches, trunks, boxes, box springs, etc? Have you utilized your overhead presses to play with kids, lift bags to high cupboards, etc? Have you gone black diamond skiing and found you can "push through the burn" better and longer than in years past? I know I have. And usually these everyday activities are not things you prep for as you go to bed the night before, instead they are the events throughout the day that you do without prior knowledge. They are the things that make up LIFE!

I was asked recently about what the WOD was going to be that following day. Now, every now and then I will actually tell people so they may get a better PR, but other than that, good luck getting it out of me:) In actuality I don't get the privilege of having everything so unexpected. Even when my programming brings up the movements that I am horrible at, I still get a slightly longer amount of time to prep for it. But I wish it wasn't so. I long for the anxiety that you get while walking into the gym. It is a precious gift that you get while being a member of CrossFit Spokane, whether you realize it or not. Relish in it; love it.

Extras:
-The new website is coming very soon! Once it is up we will be updating many of our videos so be camera ready!:) We know it has been taking some time, so thanks for being patient with us while we get all the last minute changes and details made:)
-Due to scheduling, not as many of our former "games" CrossFitters were able to register this year for the Sectionals for the CrossFit Games, but we do have a few already. Please enter if you are able to make it...guaranteed a good time!
-Please refresh yourself on the monthly challenge that is coming up in two weeks (posted on white board). Lets get a good showing!
-CrossFit Spokane's first Boot Camp is going great and we are really excited to have our new members ready to join the normal classes here in a couple of weeks! And we also have several people ready to join the next Boot Camp starting up in February! Can't wait!
-Also, I have just recently been graciously given the gift of the Vibram Five Fingers! Stay tuned for the the start of a month long testing of street/trail running (short to moderate distance) with these new shoes that take a different approach to footwear. Once started, I will keep a weekly journal on my findings using these shoes for running and post a conclusion upon completion. And to Matt A., don't even think about busting my chops...even if I end up loving and recommending them I will still give you a hard time for wearing them; Marines have to make fun of Airmen no matter what...it's an unwritten, unofficial rule we are taught at our Boot Camp:)