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.

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)

Videos from the week

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
Videos from the week

John working hard.

Sheri jumping some rope.

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

Wednesday, December 22


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

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"

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


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
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).


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