tag:blogger.com,1999:blog-45898908405185153922024-03-12T21:30:14.154-07:00Spokane's Most Complete Strength/Conditioning & Athletic Training Facility (509)328-3198CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.comBlogger334125tag:blogger.com,1999:blog-4589890840518515392.post-67961507343833809622011-12-09T16:30:00.000-08:002011-12-26T14:53:58.527-08:00NEW SITE IS UP<div align="center" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-VsjjM_06E08/TuKnpBqmLEI/AAAAAAAACbk/TRNi1obqeGE/s1600/NewWebsite-1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="152" mda="true" src="http://1.bp.blogspot.com/-VsjjM_06E08/TuKnpBqmLEI/AAAAAAAACbk/TRNi1obqeGE/s320/NewWebsite-1.png" width="320" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;"><a href="http://www.crossfitspokane.com/" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><strong>PRESS HERE</strong></span></a></div>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com3tag:blogger.com,1999:blog-4589890840518515392.post-24204525440969425522011-11-22T10:57:00.000-08:002011-11-22T10:57:49.866-08:00Christmas Party December 3rd<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-9p9rOuqmpyc/TsvveC60aCI/AAAAAAAACZM/mOadZb2UE0c/s1600/christmas.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" hda="true" height="224" src="http://4.bp.blogspot.com/-9p9rOuqmpyc/TsvveC60aCI/AAAAAAAACZM/mOadZb2UE0c/s320/christmas.jpg" width="320" /></a></div><span style="color: red; font-size: large;">Our annual Christmas party is almost here. Make sure you save the date for December 3rd at 6pm. Bring a side to share and a gift for secret santa(limit is $20) There will be some wine provided, but if you have a favorite you would like to bring and share, feel free! Attire is anything but sweaty gym clothes:) Dan and Sheri will be hosting at their house. There is a flyer at the gym with directions and details.</span>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com5tag:blogger.com,1999:blog-4589890840518515392.post-78299022083722238602011-11-17T15:44:00.000-08:002011-11-17T15:44:36.565-08:00Attn. Coaches<div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><u><strong>USA Weightlifting </strong></u></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"><u>Sports Performance Coach Level 1 Certification</u></span><br />
<br />
<span style="font-family: Arial;">At CrossFit Spokane</span></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-eQCjpgyigWQ/TsWYg266p8I/AAAAAAAACY0/E9u73copROE/s1600/snatch+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" hda="true" src="http://2.bp.blogspot.com/-eQCjpgyigWQ/TsWYg266p8I/AAAAAAAACY0/E9u73copROE/s1600/snatch+2.jpg" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-35EuUaI4fgw/TsWYjFaALFI/AAAAAAAACY8/qULW5_8ndUk/s1600/snatch1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" hda="true" src="http://4.bp.blogspot.com/-35EuUaI4fgw/TsWYjFaALFI/AAAAAAAACY8/qULW5_8ndUk/s1600/snatch1.jpg" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-GzIX9Cz7BgU/TsWYlLb-RvI/AAAAAAAACZE/949Cl79o1AA/s1600/snatch-sequence.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" hda="true" height="54" src="http://4.bp.blogspot.com/-GzIX9Cz7BgU/TsWYlLb-RvI/AAAAAAAACZE/949Cl79o1AA/s320/snatch-sequence.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Sat/Sun December 3-4 </span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Registration deadline is Monday November 21</span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><a href="http://secure.mycart.net/catalogs/catalog.asp?prodid=5210701&showprevnext=1"><span style="font-family: Arial, Helvetica, sans-serif;">Register Here</span></a></div><div style="text-align: center;"></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/HFM3dHOulOI" width="420"></iframe></div>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com2tag:blogger.com,1999:blog-4589890840518515392.post-79403065309022356942011-11-16T14:33:00.000-08:002011-11-16T14:33:30.975-08:00A Good Trainer?<span style="font-family: Arial, Helvetica, sans-serif;">What makes a good coach or training facility? </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">The market is flooded with gyms, personal trainers, and fitness and nutrition products. So how is one to know what they are getting when they begin training with a coach, trainer or at a gym? Basically, it comes down to the experience of the coach or trainer which will more often than not dictate the quality. </span><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-0qAS0cK2Zw0/TsQfeYJDGjI/AAAAAAAACYU/l3Ehx7uY0oU/s1600/bad1.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" hda="true" src="http://3.bp.blogspot.com/-0qAS0cK2Zw0/TsQfeYJDGjI/AAAAAAAACYU/l3Ehx7uY0oU/s1600/bad1.bmp" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Not so good</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"> </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">Experience come from many contact hours with a lot of people, in various settings, using a variety of movements and equipment over the course of many years. You could find a trainer or coach with every certification and/or degree under the sun, but they may not know their ass from their elbow when it comes to instructing movements, being personable to the client, effectively coaching a group of people or even knowing the “why” of the exercises you are doing. Here is a test, ask them why they are having you do a certain movement, why is it done in this particular way and how it can be modified? "Because" is not a good answer.</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-KyayNPQUW34/TsQfgvF6QTI/AAAAAAAACYc/EN69KwnXY0A/s1600/bad2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" hda="true" src="http://2.bp.blogspot.com/-KyayNPQUW34/TsQfgvF6QTI/AAAAAAAACYc/EN69KwnXY0A/s1600/bad2.jpg" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">UUHHH, not so good</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">While I was attending a Strength and Conditioning mentorship with Mike Boyle 2 years ago, I was introduced to the idea of “10,000 hours of practice”. There is a book written by Malcolm Gladwell called Outliers. In his book Malcolm says that it takes roughly 10,000 hours of practice to achieve mastery in a field. Just so you have some reference to the volume of experience and training that is, one would have to dedicate 15hrs a week for 12yrs, 20hrs a week for 9 ½ years, 30hrs a week for 6 years or 40hrs a week for 4.8yrs. In the fitness or strength and conditioning field a trainer may have a certification or even better a 4 year degree. How many hours of experience is that? A 2 day weekend certification 12-16hrs, a 4 year degree 120 classroom hour, 240 internship hours; we are up to 376hrs of experience; that leaves 9,624 hour left. </span></div><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-kVhyGtzdxoo/TsQgidm65-I/AAAAAAAACYk/TK3lxF3jF0E/s1600/bad3.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" hda="true" src="http://2.bp.blogspot.com/-kVhyGtzdxoo/TsQgidm65-I/AAAAAAAACYk/TK3lxF3jF0E/s1600/bad3.bmp" style="cursor: move;" unselectable="on" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"></span><span style="font-family: Arial, Helvetica, sans-serif;"> HOLLY CRAP, that's a big stone</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;"></span> <span style="font-family: Arial, Helvetica, sans-serif;"></span><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">So what is the point? The point is, are you getting what you paid for, hopefully experience and not just the shinny equipment. A great coach or trainer should have several “certs” but more importantly to you, experience. </span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;"></span> </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">Something to remember, a shinny new gym doesn’t correlate with good training, experience, knowledge or practice. </span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-w6hhVpDxFS4/TsQxrKdk1TI/AAAAAAAACYs/t6Cmz1_Jipw/s1600/bad4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" hda="true" height="320" src="http://3.bp.blogspot.com/-w6hhVpDxFS4/TsQxrKdk1TI/AAAAAAAACYs/t6Cmz1_Jipw/s320/bad4.jpg" width="255" /></a></div><div align="center" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial;">A perfect example of "Functional Stupidity", but a shinny gym.</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial;">If you like the post please leave a comment below</span><img height="71" src="http://2.bp.blogspot.com/-kVhyGtzdxoo/TsQgidm65-I/AAAAAAAACYk/TK3lxF3jF0E/s1600/bad3.bmp" style="filter: alpha(opacity=30); left: 367px; mozopacity: 0.3; opacity: 0.3; position: absolute; top: 1016px; visibility: hidden;" width="96" /></div></div>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com5tag:blogger.com,1999:blog-4589890840518515392.post-87852022329083570202011-11-15T13:59:00.000-08:002011-11-15T13:59:30.991-08:0040lbs in 6 months<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-X1PdPK2fhFc/TsLdNyYmFUI/AAAAAAAACYM/Zpi6SSI5J-Q/s1600/jeff_squats.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" nda="true" src="http://4.bp.blogspot.com/-X1PdPK2fhFc/TsLdNyYmFUI/AAAAAAAACYM/Zpi6SSI5J-Q/s320/jeff_squats.JPG" width="240" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Jeff first week</span></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-K0_uydnrzR8/TsLdNke-ikI/AAAAAAAACYE/8FgXK6DyY1Q/s1600/jeff+FS.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" nda="true" src="http://4.bp.blogspot.com/-K0_uydnrzR8/TsLdNke-ikI/AAAAAAAACYE/8FgXK6DyY1Q/s320/jeff+FS.JPG" width="240" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Jeff second month</span></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">I reluctantly joined Crossfit Spokane, “Crossfat” as I call it, after being encouraged by a co-worker who is sold on your program. I joined to get in better shape for water skiing. The results were evident; I had the best water ski season in 25 years. So why didn’t I stop participating in Crossfit once the water ski season began? That is the question I ask myself every night when I leave your gym exhausted and wringing wet. The answer is complicated, but lies in some combination of the results and the environment you have cultivated. It is almost addictive. I didn’t really think I was in that bad of shape when I joined, but before the first WOD was complete I knew otherwise. You guys have addressed my special needs and seem to really know how to balance between pushing to success without pushing someone overboard. Thank you, your staff and family for the knowledge and dedication. I have been working out at your gym now for six or seven months and have lost over 40 pounds. Now that we have worked off that weight I look forward to putting some of it back on in the form of muscle. </span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">Thanks again, Jeff Van Leuven</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div align="center" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial;">--------------------------------------------------------</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-NPwteccbw3A/TsLdMObkQQI/AAAAAAAACX8/2ciZx6ZSy6I/s1600/DSCF2728.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" nda="true" src="http://2.bp.blogspot.com/-NPwteccbw3A/TsLdMObkQQI/AAAAAAAACX8/2ciZx6ZSy6I/s320/DSCF2728.JPG" width="240" /></a></div><div align="center" class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Jeff 40lbs lighter after 6 months</span></div>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com3tag:blogger.com,1999:blog-4589890840518515392.post-38281776096411578292011-11-14T16:00:00.000-08:002011-11-14T16:00:04.846-08:00Get Stronger With Time Off<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">For most people whom are eager to build muscle, get stronger, burn fat or what ever physical change they are striving for, will believe that more is always better; more reps, more intensity, more volume, more training days. However, this is not always the case. Sure you want to train hard, but you have to train smart. </span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-pWWDnw9iJr4/TsGm0siyyDI/AAAAAAAACXE/N_txGQptGJQ/s1600/Becoming_a_fitness_model.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" nda="true" src="http://3.bp.blogspot.com/-pWWDnw9iJr4/TsGm0siyyDI/AAAAAAAACXE/N_txGQptGJQ/s320/Becoming_a_fitness_model.jpg" width="212" /></span></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><span style="font-family: Arial, Helvetica, sans-serif;">Now there are many factors that going into an effective program that will illicit the most progress possible, but I want to touch on one factor that most people don't even think about or do until their bodies make them do it by way of injury and that is to <strong>Take Time Off.</strong> What I mean is schedule in or program in "Deload" weeks throughout the year.</span><br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-HEvaGmIZ47U/TsGm3Ny7XFI/AAAAAAAACXM/2-1iIVaV5X0/s1600/bench.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="204" nda="true" src="http://3.bp.blogspot.com/-HEvaGmIZ47U/TsGm3Ny7XFI/AAAAAAAACXM/2-1iIVaV5X0/s320/bench.jpg" width="320" /></span></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">What is a "Deload" week? It is a deliberate time off or away from the gym to allow your body (physiologically and psychologically) to recover from the hard training it has been going through. Have you ever been training hard for a long period of time and go away for a few days or a week (family, vacation...) to come back and feel stronger than before? Why not take advantage?</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-cp-U3RDCdkU/TsGm43WFrqI/AAAAAAAACXU/XrvVslRac0A/s1600/deadlift.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="222" nda="true" src="http://1.bp.blogspot.com/-cp-U3RDCdkU/TsGm43WFrqI/AAAAAAAACXU/XrvVslRac0A/s320/deadlift.jpg" width="320" /></span></a></div><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I would recommend a "Deload" week every 8-12 weeks of consistently training. If your messing around on a few machines or doing "Zumba Kick Boxing" at OZ fitness two days a week than this may not be necessary. If you're on a more intense and structured strength program this may be the trick to you breaking through the plateau.</span><br />
<br />
<div align="center"><span style="font-family: Arial;">-----------------------------------</span></div><div align="center"><span style="font-family: Arial; font-size: large;"><strong>Winter Sports Conditioning Camp</strong></span></div><div align="center"><br />
</div><div align="center"><strong><span style="font-family: Arial;">(Get ready for Spring Sports)</span></strong></div><div align="center"><br />
</div><div align="center"><span style="font-family: Arial;">Starting Now</span></div><div align="center"><br />
</div><div align="center"><span style="font-family: Arial;">M/W/F 630-730pm</span></div><div align="center"><br />
</div><div style="text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">This is a 2-3 day a week 1-1 ½ hr training session for middle school, high school and college athletes only. This program is for the athletes who are looking to make it to the next level: Varsity, All Conference, All State, College Starter, scholarship athlete, AFL/NFL… No weekend warriors or noncompetitive athletes allowed.</span></div><div style="text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;"></span></div><span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<div style="text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">This is not your average weight room S&C program, this “Underground, Renegade, Dinosaur” style training. We utilize ropes, sleds, chains, bands, sandbags, body weight training, Olympic lifting, Strongman training… This program will make you bigger, stronger and more athletic, the kind of athlete that is noticed by coaches and is feared by competitors.</span></div><span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<br />
<div style="text-align: left;"></div><div style="text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">The other guys are doing the same old camps, weight room routines and conditioning programs; if you want to be a standout athlete and get to the next level, you need to do something different then your competition.</span></div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><span style="font-family: Arial;"></span><br />
<br />
<div style="text-align: center;"><iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/y_3JoWCfOEE" width="420"></iframe></div><br />
<div align="center"><span style="font-family: Arial;">-----------------------</span></div><div align="center"></div><br />
<div style="text-align: left;"><br />
</div>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com0tag:blogger.com,1999:blog-4589890840518515392.post-56055491696121669792011-11-12T11:26:00.001-08:002011-11-12T11:43:09.169-08:00Fat burning "Machine"<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-C_K1oVqJwd8/Tr7H1EaulDI/AAAAAAAACVo/E-qBKrtsvIg/s1600/nov121.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" nda="true" src="http://4.bp.blogspot.com/-C_K1oVqJwd8/Tr7H1EaulDI/AAAAAAAACVo/E-qBKrtsvIg/s320/nov121.JPG" width="240" /></span></a></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"> "Cheese"</span></div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-vrJMHBFx17U/Tr7H6U3gq6I/AAAAAAAACV4/QWtczxwwNuY/s1600/nov123.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" nda="true" src="http://3.bp.blogspot.com/-vrJMHBFx17U/Tr7H6U3gq6I/AAAAAAAACV4/QWtczxwwNuY/s320/nov123.JPG" width="240" /></span></a></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"> Wait, that's not "Paleo"</span></div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-wCiaCZu27bI/Tr7H7z2wGZI/AAAAAAAACWA/kl5fBr2y7bY/s1600/nov124.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="240" nda="true" src="http://1.bp.blogspot.com/-wCiaCZu27bI/Tr7H7z2wGZI/AAAAAAAACWA/kl5fBr2y7bY/s320/nov124.JPG" width="320" /></span></a></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"> Ya, I know, but it tastes good and there are plenty of strong healthy people who eat cheese.</span></div>
<div align="center">
<span style="font-family: Arial, Helvetica, sans-serif;"></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-CZNsQQNRZo4/Tr7H_G18CWI/AAAAAAAACWQ/9QbpXDhpdvc/s1600/nov126.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" nda="true" src="http://1.bp.blogspot.com/-CZNsQQNRZo4/Tr7H_G18CWI/AAAAAAAACWQ/9QbpXDhpdvc/s320/nov126.JPG" width="240" /></span></a></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;">I love cheese and milk.</span></div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-nKKQ-oZjFOk/Tr7INNFrbmI/AAAAAAAACWY/pfTm0QMfLNA/s1600/nov127.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="240" nda="true" src="http://1.bp.blogspot.com/-nKKQ-oZjFOk/Tr7INNFrbmI/AAAAAAAACWY/pfTm0QMfLNA/s320/nov127.JPG" width="320" /></span></a></div>
<div align="center">
<span style="font-family: Arial, Helvetica, sans-serif;">"PROOOTTTTEEEIIIIIN"</span></div>
<div align="center">
<br /></div>
<div align="center">
<br /></div>
<div align="center">
<span style="font-family: Arial;">Want to jump start you metabolism for the day? </span></div>
<div align="center">
<br /></div>
<div align="center">
<span style="font-family: Arial;">Try having about 15-20gms of protein and 16oz of water with in 30min of waking up. If you don't like breakfast or don't have time, make time for this and so it; it takes about 1 min. If you're not eating breakfast and your fat or out of shape then what you're currently doing is not working, so give it a try. You will give your body the nutrients it needs to perform well mentally and physically and you will begin to burn more fat.</span></div>
<div align="center">
<br /></div>
<div align="center">
<span style="font-family: Arial;">Need more help and guidance? We can help you.</span></div>
<div align="center">
<span style="font-family: Arial;"><a href="mailto:cfspokane@gmail.com">cfspokane@gmail.com</a></span></div>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com0tag:blogger.com,1999:blog-4589890840518515392.post-67668520814001786372011-10-30T17:12:00.000-07:002011-10-30T17:12:41.697-07:00Monday, HalloweenWe will be closing early on halloween. SO, there will be one WOD in the afternoon at 4:30. Please come dressed up in your costumes! Even if you came saturday dressed up, that's okay, you have one more reason to dress up again! The morning 9am and noon classes will still be running as well. <br />
HAVE A SAFE AND HAPPY HALLOWEEN!!!<br />CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com0tag:blogger.com,1999:blog-4589890840518515392.post-66217172416782118972011-10-27T22:09:00.000-07:002011-10-27T22:10:01.472-07:00Halloween WOD Saturday<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-QDxh8jXhiJY/Tqo4OeYCPnI/AAAAAAAACVg/sJyTqjRBWE8/s1600/is%255B1%255D.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ida="true" src="http://2.bp.blogspot.com/-QDxh8jXhiJY/Tqo4OeYCPnI/AAAAAAAACVg/sJyTqjRBWE8/s1600/is%255B1%255D.jpg" /></a></div>
<span style="color: orange;">It is time once again for our annual halloween WOD! This saturday at 9 am show up in your costume and </span><span style="color: orange;">bring a healthy treat to share for after the wod. There will be some fun surprises this year! </span>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com0tag:blogger.com,1999:blog-4589890840518515392.post-48409587248397089132011-10-11T19:27:00.000-07:002011-10-12T10:57:11.541-07:00Too Old<span style="font-family: Arial, Helvetica, sans-serif;">Do you use the excuse "I'm too old to train at CrossFit Spokane" or here is another common one "I'm not in shape enough". How many other excuses can you think of. Did you think about this; everyone needs to squat, lift, press, sit up, carry things and the longer you can do those things on your own the longer you'll be independent and not in a home for "old people". So sure, you may not be "in shape" or "too old", but you're not doing yourself any favors by not doing anything. We are excellent in modifying and tailoring workouts, movements and exercise to meet the needs of the individual; old or young, fit or not. </span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">At CrossFit Spokane, we see a wide variety of people: young, old, over weight, skinny, athletic and clumsy. They all have one thing in common, they are ready to train, get healthy, get fit and get strong.</span><br />
<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="274" src="http://www.youtube.com/embed/folIky4brRo" width="480"></iframe><br />
<br />
<br />
<div style="text-align: left;">
<div style="text-align: center;">
<span style="font-family: Arial;">Your not too old or not in good enough shape. You just need to get moving.</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-family: Arial;">Contact us now.</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-family: Arial;">509-325-3198</span></div>
<div style="text-align: center;">
<span style="font-family: Arial;"><a href="mailto:cfspokane@gmail.com">cfspokane@gmail.com</a></span></div>
</div>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com1tag:blogger.com,1999:blog-4589890840518515392.post-73015126773404503442011-10-11T13:10:00.000-07:002011-10-11T13:10:34.568-07:00Great Nutrition<span style="font-family: Arial, Helvetica, sans-serif;">No matter who you are or what your training goals are nutrition is going to be the foundation of your results and improvement, good or bad. A good solid nutrition program will yield greater result and a poor nutrition program will yield poor results regardless of how hard you train. You could have the best coach in the world with the best programing and mess all the effort up with bad nutrition. Nutrition is 80% of working out. One thing you can do is to think of food as a fuel and not for pleasure. </span><br />
<br />
<div style="text-align: center;"><span style="font-family: Arial;">Need nutritional guidance we can help.</span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"> <em>"If you want top fuel performance you need top fuel you can't just piss in the gas tank" Greg Glassman</em></span></div><div align="left" style="text-align: center;"><br />
</div><div align="left" style="text-align: center;">------------------------------------------------</div><div class="separator" style="clear: both; text-align: center;"><a href="http://www.theprehistoricpalate.com/"><img border="0" height="140" kca="true" src="http://2.bp.blogspot.com/-JtibpM4qXSk/TpSTdsG46FI/AAAAAAAACVQ/QzbHsmP9634/s320/paleo+site.png" width="320" /></a></div><div style="text-align: left;"><span style="font-family: Arial;">For anyone looking for some good ideas and great recipes we recommend <a href="http://www.theprehistoricpalate.com/">theprehistoricpalate.com</a>. There you will find great tasting and most importantly healthy meals with Ingredients and instructions for each meal. They are SO GOOD! It's hard to believe that its healthy and balance nutrition.</span></div>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com0tag:blogger.com,1999:blog-4589890840518515392.post-64082442814268764342011-10-10T20:02:00.000-07:002011-10-10T20:02:37.288-07:00Spring Sports Conditioning<div align="center"><span style="font-family: Arial, Helvetica, sans-serif;"><u>Spring Sports Conditioning </u></span></div><div align="center"><br />
</div><span style="font-family: Arial, Helvetica, sans-serif;">We will begin our spring sports conditioning program on Oct 31, 2011 and go through Jan 6, 2012. If your a spring sport athlete and are not currently participating in another fall or winter sport this is your opportunity to better prepare yourself for the upcoming season. With our program you will have a better chance of remaining injury free, making the varsity team, having a more successful season or possibly getting that college scholarship. Having been a prior collegiate athlete and a strength coach I can't stress enough the importance of training in the off season, preseason and maintaining during the season. We can help.</span><br />
<div align="center"><br />
</div><div align="center"><span style="font-family: Arial, Helvetica, sans-serif;">Contact us NOW to reserve your spot. </span></div><div align="center"><span style="font-family: Arial;">509-328-3198</span></div><div align="center"><span style="font-family: Arial;"><a href="mailto:cfspokane@gmail.com">cfspokane@gmail.com</a></span></div><div align="center"><br />
</div><div align="center"><br />
</div><br />
<div style="text-align: center;"><iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/y_3JoWCfOEE" width="420"></iframe></div>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com0tag:blogger.com,1999:blog-4589890840518515392.post-90067813205815059782011-10-10T17:21:00.000-07:002011-10-10T17:21:58.757-07:00Functional kids<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-W5-MwEWMXoM/TpNzoyAHEcI/AAAAAAAACVM/8jYW4_Q9UuI/s1600/DSCF2361.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" kca="true" src="http://2.bp.blogspot.com/-W5-MwEWMXoM/TpNzoyAHEcI/AAAAAAAACVM/8jYW4_Q9UuI/s320/DSCF2361.JPG" width="240" /></a></div><div align="center"><span style="font-family: Arial, Helvetica, sans-serif;">"Functional" strength for your kids.</span></div><div align="center"><br />
</div><div align="center"><span style="font-family: Arial;">Make them carry their own pumpkin. How bad do they want the BIG one?</span></div><div align="center"><br />
</div><div align="center"><br />
</div><div align="center"><span style="font-family: Arial;">Video from the week</span></div><div align="center"><span style="font-family: Arial;">------------------------------------------</span></div><br />
<div style="text-align: center;"><iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/YVUAkJNSwQs" width="420"></iframe></div><br />
<div></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">The gym is awesome, we have a lot of motivated people, a high energy and a great training environment.</span></div>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com0tag:blogger.com,1999:blog-4589890840518515392.post-85490554654902173522011-10-06T15:11:00.000-07:002011-10-06T15:11:41.615-07:00Jacked n' Tan Friday Fundraiser<div style="text-align: center;"><a href="http://3.bp.blogspot.com/-Cb28JzpkZJc/To4hW-EmUiI/AAAAAAAACVA/1i9COL5__VQ/s1600/columbo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" kca="true" src="http://3.bp.blogspot.com/-Cb28JzpkZJc/To4hW-EmUiI/AAAAAAAACVA/1i9COL5__VQ/s1600/columbo.jpg" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-HrLcp2yhuno/To4hY7cNK_I/AAAAAAAACVE/_PXpvxJEKBc/s1600/female-abs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" kca="true" src="http://3.bp.blogspot.com/-HrLcp2yhuno/To4hY7cNK_I/AAAAAAAACVE/_PXpvxJEKBc/s200/female-abs.jpg" width="185" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Come and Get </span><a href="file:///C:/Users/Michael/Desktop/Jacked_N'_Tan[1].htm"><span style="font-family: Arial, Helvetica, sans-serif;">Jacked n' Tan</span></a><span style="font-family: Arial, Helvetica, sans-serif;">. </span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Friday night Fundraiser for<span style="font-size: large;"> </span><a href="http://www.oraldeafed.org/schools/hope/index.html"><span style="font-size: large;">Spokane Hope School</span></a>.</span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Hope School is the area's only listening and spoken language preschool for children with hearing loss. The non-profit program offers a comprehensive, state-of-the-art preschool for families who want their deaf and hard of hearing children to learn to listen and talk.</span> </div><br />
<br />
.<br />
<div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"> Come support us with the fundraiser.</span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Arial;"><span style="color: red; font-size: large;">Friday 5:30pm</span></span><span style="font-family: Arial;"></span></div><br />
<div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.beautifullybronzedairbrushing.webs.com/">Beautifully Bronzed Airbrushing</a> will be here to offer a greatly discounted full tan for $15 and all the proceeds will go to the school.</span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Arial;">If your not into tanning we will be accepting donations as well for the Hope School. </span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Arial;">We will have our Strongman workout for the guys, <a href="http://www.beautifullybronzedairbrushing.webs.com/">Beautifully Bronzed</a> Tanning for the ladies and BBQ and fun for everyone, rain or shine.</span></div>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com1tag:blogger.com,1999:blog-4589890840518515392.post-60108670716769079892011-10-01T20:23:00.000-07:002011-10-01T20:23:31.301-07:00Some of Our People<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-_Dyyb8Syvk4/Toe9WtXyEtI/AAAAAAAACUs/zaZu9XXQZPw/s1600/Bret.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" kca="true" src="http://4.bp.blogspot.com/-_Dyyb8Syvk4/Toe9WtXyEtI/AAAAAAAACUs/zaZu9XXQZPw/s320/Bret.JPG" width="240" /></span></a></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"> Bret working on "Old Man" Grip strength</span></div><div align="center"><span style="font-family: Arial, Helvetica, sans-serif;"></span></div><div align="center"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-4hPcHlQQnL0/Toe9pPyEuDI/AAAAAAAACUw/yNQeFpM1OXU/s1600/Chris.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" kca="true" src="http://3.bp.blogspot.com/-4hPcHlQQnL0/Toe9pPyEuDI/AAAAAAAACUw/yNQeFpM1OXU/s320/Chris.JPG" width="240" /></span></a></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"> Chris is one of the hardest working athletes we have.</span></div><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-yPG64K2uDB4/Toe9v9LT_yI/AAAAAAAACU0/KOywR1OySKw/s1600/Even.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" kca="true" src="http://3.bp.blogspot.com/-yPG64K2uDB4/Toe9v9LT_yI/AAAAAAAACU0/KOywR1OySKw/s320/Even.JPG" width="240" /></span></a></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"> Evan, Killin it.</span></div><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-97xnic3JznA/Toe91ObjexI/AAAAAAAACU4/dXpwDf7TvxM/s1600/Sindy.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="240" kca="true" src="http://2.bp.blogspot.com/-97xnic3JznA/Toe91ObjexI/AAAAAAAACU4/dXpwDf7TvxM/s320/Sindy.JPG" width="320" /></span></a></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"> Sindy, is part of our "Top Secret" program. Being released in November.</span></div><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-zZLHkFZy4iE/Toe98SN3g6I/AAAAAAAACU8/QyxFA27hdQ0/s1600/Susan.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" kca="true" src="http://4.bp.blogspot.com/-zZLHkFZy4iE/Toe98SN3g6I/AAAAAAAACU8/QyxFA27hdQ0/s320/Susan.JPG" width="240" /></span></a></div><div align="center"><span style="font-family: Arial, Helvetica, sans-serif;">"Just a little longer mom".</span></div><div align="center"><span style="font-family: Arial, Helvetica, sans-serif;">Our 9am class is very kid friendly.</span></div>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com0tag:blogger.com,1999:blog-4589890840518515392.post-78299266991732889832011-09-05T09:01:00.000-07:002011-09-05T09:01:57.522-07:00Labor Day Foods to Avoid<div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Sean Croxton is a great resource for quality information when it comes to nutrition. Check out his video about common "Health Foods"to avoid. </span><br />
<br />
<iframe allowfullscreen="" frameborder="0" height="345" src="http://www.youtube.com/embed/0nGPlZawoRU" width="420"></iframe><br />
<br />
<br />
<span style="font-family: Arial;">We have a new weight lose program that will be beginning soon. The program is currently going through a trial period and will be open to the people who are very overweight and ready to make the lifestyle change. It will have 3 days a week of training, some "homework" as well as nutritional guidance from a dietitian. </span><br />
<span style="font-family: Arial;">One of our test subjects has lost almost 20lbs in the 1st month.</span><br />
<br />
<span style="font-family: Arial;"> Not everyone will be accepted or be ready for this program.</span></div><br />
<div style="text-align: center;">------------------------------</div><div style="text-align: center;"><span style="color: red; font-family: Arial, Helvetica, sans-serif;"><em><strong>We will be closed for Labor day.</strong></em></span></div>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com3tag:blogger.com,1999:blog-4589890840518515392.post-41702424641968275862011-08-22T16:35:00.000-07:002011-08-22T16:35:18.202-07:00Strongman and Food<div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">We will be having another Summer Strongman BBQ this Friday.</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">530pm Show</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">600pm Workout</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">700pm Eat, Drink, Be Happy</span><br />
<br />
<span style="font-family: Arial;">We will provide burgers, dogs and some drink (beer), bring a side dish and any special meat and/or drink you would like.</span><br />
<br />
<span style="font-family: Arial;">All are welcome.</span><br />
<br />
<span style="font-family: Arial;">These are always a great time, see ya there.</span><br />
</div><div style="text-align: center;"></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">-------------------------------</span></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Video From The Week</span></div><br />
<div style="text-align: center;"><iframe allowfullscreen="" frameborder="0" height="345" src="http://www.youtube.com/embed/wLUbocaKysc" width="420"></iframe><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">This was the workout from last Thursday. Very Heavy.</span></div>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com0tag:blogger.com,1999:blog-4589890840518515392.post-50258172629096709612011-08-18T12:33:00.000-07:002011-08-18T13:54:42.817-07:00Youth Sports Nutrition<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-FAWmkRulnW4/Tk1kfZeSilI/AAAAAAAACUg/6ef4qQPwWk4/s1600/SCP+soccer.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="240" qaa="true" src="http://1.bp.blogspot.com/-FAWmkRulnW4/Tk1kfZeSilI/AAAAAAAACUg/6ef4qQPwWk4/s320/SCP+soccer.JPG" width="320" /></span></a></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"> Sports Conditioning Soccer Game</span></div><div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-M9DO9G_gX4c/Tk1klkrdkoI/AAAAAAAACUk/USpy8BRpTDs/s1600/cassidy+zurcher+carry.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="240" qaa="true" src="http://3.bp.blogspot.com/-M9DO9G_gX4c/Tk1klkrdkoI/AAAAAAAACUk/USpy8BRpTDs/s320/cassidy+zurcher+carry.JPG" width="320" /></span></a></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"> Cassidy "The Worlds Greatest Intern" working hard on the "Zercher" Carry</span></div><div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-MA8-NTwRsjQ/Tk1ksmwm-hI/AAAAAAAACUo/JrVPsjco718/s1600/DSCF2071.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="240" qaa="true" src="http://1.bp.blogspot.com/-MA8-NTwRsjQ/Tk1ksmwm-hI/AAAAAAAACUo/JrVPsjco718/s320/DSCF2071.JPG" width="320" /></span></a></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Dylan always smiling and working hard.</span></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span> </div><span style="font-family: Arial, Helvetica, sans-serif;">Nutrition is the foundation to any successful athlete and most people simply don’t understand the importance let alone provide themselves or their children with the proper nutrition needed to maximize performance and recovery. Nutrition for young athletes doesn’t have to be complicated, however it is important. When it comes to nutrition and performance there are 3 main factors that will help your young athlete performance and success.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 Healthy eating, </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">This is kind of a no brainer. Most people know that we should eat healthy and they probably have some concept of good vs bad foods. The bad part is that most people simply don’t make the wise choices and more importantly the wise choice for their children and hard training athletes. If you eat healthy they eat healthy. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2 Nutritional timing,</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">There is a lot of evidence that shows proper nutritional timing has a huge benefit to hard training athletes; your young athlete is no different; particularly pre and post nutrition. Pre nutrition should come 1-2 hrs prior to hard training or an athletic event and post nutrition should be immediately after. A good simple post workout drink is low fat chocolate milk. In addition, they should eat regularly balanced meals throughout the day; breakfast, lunch, dinner and some healthy snacks. Minimize the BAD FOOD. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 Water</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">This is simple, DRINK WATER. It’s cheep, it’s necessary and you’ll perform better, recover better and feel better when your well hydrated. No sport drinks, WATER.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Nutrition is very important; it is the foundation of top athletic performance regardless of the age, level or ability. Why would you not provide your future star with optimal nutrition they need to succeed?</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">If you have any questions or would like more guidance with off season, preseason, in season, training or nutrition guidance for your athlete we can help.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">CrossFit Spokane Strength and Conditioning</span><br />
<br />
<br />
<div align="center"><span style="font-family: Arial;">Videos From the Week</span></div><div align="center"><span style="font-family: Arial;">--------------------------------------------------------</span></div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzGUSWaenL8yuDJNOjtopGr9k1aWrkUPP9f6gjKz-x9rYe45YnqykwsndSyvtnigwgJXtWOwB8XDbh_9qVbcw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><div align="center"><span style="font-family: Arial, Helvetica, sans-serif;">Ny killing some heavy Box Squats</span><br />
<div class="separator" style="clear: both; text-align: center;"><br />
</div></div>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com0tag:blogger.com,1999:blog-4589890840518515392.post-8384197048390358802011-08-10T19:56:00.000-07:002011-08-10T19:56:44.103-07:00CNS Warm up/Workout<div style="text-align: center;"><br />
</div><br />
<div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Video From The Week</span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><iframe allowfullscreen="" frameborder="0" height="349" src="http://www.youtube.com/embed/NM47I915sI4" width="425"></iframe></div><br />
<br />
<br />
<div align="center"><span style="font-family: Arial, Helvetica, sans-serif;">This is a great CNS warm up, Activation or workout depending on the weight used. Give it a try and let me know what you think.</span></div><div align="center"><br />
</div><div align="center"><u><span style="font-family: Arial, Helvetica, sans-serif;">5 rounds</span> </u></div><div align="center"><span style="font-family: Arial, Helvetica, sans-serif;">1) 10 back Squats</span></div><div align="center"><span style="font-family: Arial, Helvetica, sans-serif;">2) 10 BS, 10 Muscle Snatch</span></div><div align="center"><span style="font-family: Arial, Helvetica, sans-serif;">3) 10 BS, 10 MS, 10 Back Extensions</span></div><div align="center"><span style="font-family: Arial, Helvetica, sans-serif;">4) 10 BS, 10 MS, 10 BE, Dumbbell Complex</span></div><div align="center"><span style="font-family: Arial, Helvetica, sans-serif;">5) 10 BS, 10 MS, 10 BE, Dumbbell Complex</span></div><br />
<br />
<br />
<br />
CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com0tag:blogger.com,1999:blog-4589890840518515392.post-20447530022866906342011-08-09T23:15:00.000-07:002011-08-09T23:15:12.706-07:00Your Place To Train<div style="text-align: center;"><iframe allowfullscreen="" frameborder="0" height="349" src="http://www.youtube.com/embed/_sOcKMeE784" width="425"></iframe></div>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com0tag:blogger.com,1999:blog-4589890840518515392.post-48467172990094334202011-07-07T12:20:00.000-07:002011-07-07T12:22:05.843-07:00A Quote To Live By<div style="text-align: center;"><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-srIOCdrUEI4/ThYBE90HSCI/AAAAAAAACUA/yu_6pTrrRnM/s1600/Clean+%2526+Throw+ground+-+Copy+%25282%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="195" m$="true" src="http://4.bp.blogspot.com/-srIOCdrUEI4/ThYBE90HSCI/AAAAAAAACUA/yu_6pTrrRnM/s320/Clean+%2526+Throw+ground+-+Copy+%25282%2529.jpg" width="320" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"> <span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: center;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;"><strong>“There are two kinds of people in this world. The ninety-nines and the ones.</strong></span></div></div></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<div style="text-align: center;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">The Ninety-Nines...that’s what I call 'em. Ninety-nine out of a hundred people can't fathom what I do. They scratch their heads, can't believe my dedication to this great sport. Many don't even think this a sport or that I have a life. Never let others define your 'life' for you. This is what I have chosen. This is the road I've taken, with all the potholes, bumps, and turns. The Ninety-nines, they can't commit 100% to being their best, to step up one day and stand tall among the giants.</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-7dn2aFkk_vU/ThYBkJQtrKI/AAAAAAAACUE/-N_A1r8WNWs/s1600/Clean+%2526+Throw+crazy2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="310" m$="true" src="http://4.bp.blogspot.com/-7dn2aFkk_vU/ThYBkJQtrKI/AAAAAAAACUE/-N_A1r8WNWs/s320/Clean+%2526+Throw+crazy2.JPG" width="320" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div></div></div><span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<div style="text-align: center;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;"><strong>There are those who rely on luck, and those who don't know the meaning of the word.</strong></span></div></div><span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<div style="text-align: center;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">I don't play the lottery. I don't have the winning ticket. Everything I have, I busted my ass for. The only thing I ever got handed to me are the genetics my old man passed down. From him, I learned the value of a work ethic and getting your hands dirty. To those who've always wanted more, stand with me. We are few and we must stand on the mountaintops to be heard. When the day is done, our voices will carry. It shall be a call to all those who have always dreamed of something greater.</span></div></div></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;"><br />
</div><div style="text-align: center;"><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-RfQvudzlUcg/ThYC5zMvP7I/AAAAAAAACUM/XC3o0lxajtc/s1600/ron+paul+%25283%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" m$="true" src="http://1.bp.blogspot.com/-RfQvudzlUcg/ThYC5zMvP7I/AAAAAAAACUM/XC3o0lxajtc/s320/ron+paul+%25283%2529.jpg" width="298" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;"><strong>There are those who tear down others to build themselves up and those who just build.</strong></span></div></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<div style="text-align: center;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">To the naysayers, I say your words will fall on deaf ears. To the doubters, take your misgivings elsewhere. To the envious, do not desire what we will achieve. I will beat back mediocrity with a fierce hand, will demolish conformity, so that when it's time to cash in my chips, I won't leave a legacy of regret, that I didn't go for mine. In each of us lies the power to start something... So to those of you out there who can hear, let me say again, who are you and will you stand with me?”</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial; font-size: xx-small;">From ANIMALPAK.com</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-Doo4Gc9FhRM/ThYFWROkdSI/AAAAAAAACUQ/MNL64pGgcyo/s1600/Gun+Show+-+Copy+-+Copy.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="120" m$="true" src="http://3.bp.blogspot.com/-Doo4Gc9FhRM/ThYFWROkdSI/AAAAAAAACUQ/MNL64pGgcyo/s320/Gun+Show+-+Copy+-+Copy.JPG" width="320" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;">-----------------------------------------------------</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">It's Time to Get Training</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><span style="font-family: Arial; font-size: large;">509-328-3198</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div></div></div><div style="text-align: center;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div></div><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;"><br />
</div><br />
<div style="text-align: center;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div></div></div><div style="text-align: center;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div></div></div>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com2tag:blogger.com,1999:blog-4589890840518515392.post-74433684479875532102011-07-05T20:16:00.000-07:002011-07-05T20:16:09.265-07:00Serious Training<div align="center"><span style="font-family: Arial, Helvetica, sans-serif;">Videos of the week</span></div><div align="center"><span style="font-family: Arial;">-----------------------------------------------------</span></div><br />
<div style="text-align: center;"><iframe allowfullscreen="" frameborder="0" height="349" src="http://www.youtube.com/embed/-T6AKbS2Lq0" width="425"></iframe></div><br />
<br />
<br />
<div style="text-align: center;"><iframe allowfullscreen="" frameborder="0" height="349" src="http://www.youtube.com/embed/KjjU3aLKf3E" width="425"></iframe></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">Stop Wasting Time</span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">Get Started NOW!</span></div><div style="text-align: center;"><span style="font-family: Arial; font-size: x-large;">----------------------</span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">CALL- 509-328-3198</span></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Email- </span><a href="mailto:cfspokane@gmail.com"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">cfspokane@gmail.com</span></a></div><div style="text-align: center;"><br />
</div>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com0tag:blogger.com,1999:blog-4589890840518515392.post-81702111908201994122011-07-01T22:40:00.000-07:002011-07-05T16:00:55.964-07:00Friday Night Sports Conditioning ProgramWe had an AWESOME training night tonight. The energy was high, the work output was great and everyone had a great workout. We did a 5 station circuit "Strongman Style". 2min at each station w/ 1min rest between: Farmer carries, Stone load, Tire Flip, Sled Rope Pull, and Log Clean and Jerk. The warm up was focused on power and explosion, we did a newer dumbbell complex and some new plyo-box drills, again AWESOME.<br />
<br />
We have many people call email and stop by to check out the Sports Conditioning Program over the last few weeks. Just to be clear this "IS NOT FOR EVERYONE" not only do you need to be an athlete, but you need to have the desire to "WORK" and "WIN". Some people want the win without the work and that's fine, but not here. I would rather train the worst athlete with the best work ethic than the best athlete whom is lazy. One day the worker will be on top, guaranteed.<br />
<br />
If you have stopped by and thought this is too hard or this is not for me, than you're right, Peace and good luck. Only the dedicated will make it. Our athlete have already seen HUGE improvement in the last few weeks and they will be the ones with scholarships and championships.<br />
<br />
Some videos to come. Stay tuned.<br />
<br />
MikeCrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com0tag:blogger.com,1999:blog-4589890840518515392.post-84208400080755781272011-06-30T17:32:00.000-07:002011-06-30T17:32:33.964-07:00Some of our people<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-DgY3KWoJ30E/Tg0SmvXYPYI/AAAAAAAACTc/WyOYMp8vGW0/s1600/abby+leg+raise.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" i$="true" src="http://3.bp.blogspot.com/-DgY3KWoJ30E/Tg0SmvXYPYI/AAAAAAAACTc/WyOYMp8vGW0/s320/abby+leg+raise.JPG" width="240" /></span></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"> Abby finishing with some extra "core" work.</span></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-cV0Kc3eO04w/Tg0SrW28c8I/AAAAAAAACTk/e5aDRz_koZE/s1600/jeff+FS.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" i$="true" src="http://1.bp.blogspot.com/-cV0Kc3eO04w/Tg0SrW28c8I/AAAAAAAACTk/e5aDRz_koZE/s320/jeff+FS.JPG" width="240" /></span></a></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"> Jeff has seen a 100% improvement in his squatting ability. </span></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"> (The office can stop making fun of him now)</span></div><div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-67qjW29jGDA/Tg0StM14d3I/AAAAAAAACTo/muxVLcyIjDs/s1600/julene+hang+clean.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" i$="true" src="http://2.bp.blogspot.com/-67qjW29jGDA/Tg0StM14d3I/AAAAAAAACTo/muxVLcyIjDs/s320/julene+hang+clean.JPG" width="240" /></span></a></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"> Julene working on hang cleans.</span></div><div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-T0vaKgfegYI/Tg0SvfYa8QI/AAAAAAAACTs/gp3JFX2wEOM/s1600/laura+jump+rope.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" i$="true" src="http://3.bp.blogspot.com/-T0vaKgfegYI/Tg0SvfYa8QI/AAAAAAAACTs/gp3JFX2wEOM/s320/laura+jump+rope.JPG" width="240" /></span></a></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Laura has improved SSOOOOO much over the last few months. Very STRONG.</span></div><span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-v2LuG9HJbDA/Tg0SpvOKikI/AAAAAAAACTg/ixkTUVX6ctY/s1600/dan+fininshed.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="240" i$="true" src="http://4.bp.blogspot.com/-v2LuG9HJbDA/Tg0SpvOKikI/AAAAAAAACTg/ixkTUVX6ctY/s320/dan+fininshed.JPG" width="320" /></span></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Dan impressed his doctor so much they had to do a double take at his last health check up to confirm the outstanding results.</span></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><span style="font-family: Arial;">Here he doesn't look too good:)</span></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Video of the week</span></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><span style="font-family: Arial;">----------------------------------------------------------</span></div><br />
<div style="text-align: center;"><iframe allowfullscreen="" frameborder="0" height="349" src="http://www.youtube.com/embed/-T6AKbS2Lq0" width="425"></iframe></div>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com0tag:blogger.com,1999:blog-4589890840518515392.post-42268223187852615032011-06-24T06:01:00.000-07:002011-06-24T06:01:37.598-07:00Question about youth sports<span style="font-family: Arial, Helvetica, sans-serif;"><strong><u>Question from the parent</u></strong> - I need to put together a summer plan for my 9 yr </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">old hockey team. Obviously I don’t want to look like a crazy </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">person, but it would be something that I think could be good </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">for my own kids as well. Is it too young?</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">My first reaction was to say “are you crazy”? Instead, slightly </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">tongue-in-cheek I developed the plan below.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><strong><em><u>Step 1</u></em></strong>- play another sport. Lacrosse is highly recommended as </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">it has similar skills to hockey although baseball is fine. This </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">does not mean another sport in addition to hockey. Summer is the </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">off season.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><strong><u><em>Step 2</em></u></strong>- Cancel all hockey camp registrations except 1 week. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Pick your favorite that has the largest number of y our friends </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">attending and go to that one. Ideally look for a camp that only </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">has you on the ice once a day. No need to get blisters. You won’t </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">get better in a week anyway.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><strong><em><u>Step 3</u></em></strong>- Cancel any summer hockey leagues you are scheduled for. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">The best players in the world never play summer hockey and, they </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">never have. The only conceivable exception would be a weekly skill </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">session lasting one hour. Another exception would be “play”. If </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">ice is available and the kids can play, let them. Please remember </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">play means NO COACHES or COACHING.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><strong><em><u>Step 4</u></em></strong>- Reread steps 1-3. Acknowledge that the key problem in </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">youth sports is applying adult values to children’s activities.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><strong><em><u>Step 5</u></em></strong>- Go to the nearest bike shop. Get nice bikes for everyone </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">in the family</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><strong><em><u>Step 6</u></em></strong>- Ride the bikes, not in a race. For fun. Maybe put a few </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">hockey cards in the spokes to make noise.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><strong><em><u>Step 7</u></em></strong>- Head to Walmart and buy fishing rods.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><strong><em><u>Step 8</u></em></strong>- Take the fishing rods to the nearest lake and fish.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Now That is an off-season plan for any nine year old.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><strong><em><u>Step 9</u></em></strong>- repeat steps 5-8 while continually rereading steps 1-3</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">-------------------------------------------------</span></div><div style="text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">The best way to set your kids up for success next season is to have them participate in our Youth Fitness Program (CrossFit Kids). They will develop speed, agility, quickness, strength, power, endurance and coordination as well as take a mental break from their sport and return stronger healthier and mentaly ready.</span></div><div style="text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">We offer the youth program on Wednsday at 430pm and Saturday at 10am. The Saturday classes will be at various parks and splash pads as well as the gym throughout the Summer. </span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Only <span style="color: lime; font-size: large;">$50</span> per month for 2 days a week of fun. </span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><strong><u><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Sign up your little athlete TODAY and get started.</span></u></strong></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">509-328-3198</span></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><a href="mailto:CFSpokane@gmail.com">CFSpokane@gmail.com</a></span><br />
</div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Video of the week</span><br />
----------------------------------------------</div><span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<br />
<div style="text-align: center;"><iframe allowfullscreen="" frameborder="0" height="349" src="http://www.youtube.com/embed/Ln1nYIB_tNs" width="425"></iframe></div>CrossFit Spokanehttp://www.blogger.com/profile/07641012416168400828noreply@blogger.com0