Thursday, April 28

Want to Burn Fat

We will miss Jessie.

Girls having fun.

WOW, you mean I can actually get in shape, have fun and enjoy working out at a gym in Spokane.

Here is a good article about the "Fat Burning Zone" from Mike Boyle. He is one of the best strength and conditioning coaches in the world and has a ton of knowledge. I had the opportunity to spend a week with him going through his "Mentorship" program at his facility in Massachusetts, it was a learning experience to say the least. Anyway, it's a cool article and makes a good point as to why our style of training is superior to your 'traditional" idea of working out and fitness (Big Box Gyms).


Is There a Fat Burning Zone and Does It Matter?

If you’ve been reading this blog on a consistent basis you probably already know where I’m going with this one.

You guessed it. The Fat Burning Zone is another of the urban legends of fitness.

Does anyone think that when they are in the so-called fat burning zone that stored bodyfat melts off them like butter?

A little reality therapy is in order. The Fat Burning Zone is a big fat lie. Here’s the truth.

1- The “fat burning zone” supposedly describes a level of exercise that results in a larger number of the calories burned during exercise being derived from fat. This does not mean that stored bodyfat is the selective source. It only describes the relative percentage of utilization of three substrates, fat, carbohydrate and protein.

2- The fat burning zone actually describes what percentage of calories burned are derived from fat as an energy source.

Do you know when you are burning the most calories from fat? Sorry. The highest percentage of fat utilization is at rest. The more intense the exercise becomes, the more carbohydrate is used as a source.

Guess what. It doesn’t matter. The reality is that it’s about the number of calories burned, not the number of those calories that come from fat as a source. If the fat burning zone idea actually worked we could get extremely lean by simply sitting still.

Guess again. That doesn’t work, does it.

Confused, let’s use a mathematical example.

Lets assume that we have two identical exercisers who are going to exercise for twenty minutes. Exerciser one is doing a slow walk to stay “in the fat burning zone”. Exerciser two is going to run hard for twenty minutes. To keep the example simple we will assume that

exerciser one will derive forty percent of his or her calories from fat. Exerciser two will move out of the fat burning zone and only derive 20 percent of his or her calories from fat.

Exerciser one will walk at 3 miles per hour and will cover one mile in twenty minutes. This will result in a caloric expenditure of 100 calories with 40 calories coming from fat.

Exerciser two will run at 7.5 miles per hour and will cover 2.5 miles in twenty minutes. This will result in a caloric expenditure of 250 calories with 50 calories coming from fat.

Hmm, seems interesting. The exerciser in the “fat burning zone” burned less calories and less calories from fat in the same amount of time? The exerciser working harder and leaving the fat burning zone burned 2.5 times as many calories and, 10 more calories from fat.

I rest my case. Figures lie and liars figure. Stop worrying about burning fat and start worrying about working harder

Yours in strength,

Mike Boyle


Work harder.

We can help you do that.


Some Pictures

The Gym

A nice Sandbag run.

"I'm done"

"Just one more rep"

Great Over Head Squat.

The atmosphere and energy in the gym has been AWESOME. Thank You to all our members for working hard and making this the best place to train in Spokane.

We appreciate you.

Tuesday, April 26

"FENDER" is coming

Lethanial Fender


With a team of 4

2 mile run and ruck

300 Pull ups

300 KBS
300 Push-ups

300 Box Jumps

300 Wall Balls


-2 of the 4 man teams must carry the KB in a "Alice Pack" while running together.

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


We will be doing "FENDER"

Saturday May 28th 10 am

All are welcome, bring a team or just yourself.

There will be a Pot Luck BBQ after, Location TBD

More information to come

KXLY NEWS Report from last year

Friday, April 15


Will an ice cold shower make you fitter or just miserable? Recently some of our gym members have been experimenting with cryotherapy as a means to aid in recovery and build mental toughness. Cold rinsing and ice baths are common among athletes who require speedy recoveries, they aid in reducing inflammation and muscle soreness.

While researching the subject I came across a very interesting article on the subject of hormesis, cryotherapy and fasting.( ) Hormesis in a fitness context refers to enduring a certain physical stress which in turn makes you more resistant to other types of mild or acute stress.

We Crossfit types experience the benifits of Hormesis from our training all the time. Ever notice your Deadlift max go up after a cycle of hard met-con? That's hormesis in action! So why cold showers? The answer is non-shivering thermogenesis, and the possible benefits it can provide. In an effort to combat the stress of the cold, our bodies crank up our metabolic rates in order to normalize body heat, upping our BMR and increasing calorie expenditure. There is also some interesting research into the possible anabolic effects of post workout cold rinsing.

While cryotherapy and other concepts presented in the above article may not be for everyone, they could prove to be useful tools in helping you reach the next level of your training.