Tuesday, September 21

Muscle Mistakes


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.
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

Saturday, September 25, 2010

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!

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.:)