"FENDER" 2011

Lythanial Fender

We have two days until "FENDER", are you ready are you willing to make the sacrifice and participate on your precious 3 day weekend. Lythanial Fender and many men and women have made the sacrifice, so you can have that 3 day weekend. The least you can do is come and support and remember these brave people for a few hours. Don't be "weak", anyone can do it.

This year we will be having a kids "FENDER" WOD, so bring the little ones and show them where this great nation came from and what kind of people got us here. Oh ya, and they can get outside and be active instead of in front of the TV or Game system. You can kill 3 birds with one stone, an appreciation for our country and it's military, a history lesson and some good hard exercise: what better way to spend time with the family.

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Show Time

9am-930am

Workout Time

10am

Food/Drink

1130am

This will be the first year that we are accepting donations in memory of Lythanial Fender.

100% will be donated to the Wounded Warrior Project.

Friday Night Strength

Every Friday night 530pm we have an intense fun strength training workout. This is the one night and workout I really look forward to. We do a lot of lifts, movement and programing that we can't do at the regular training sessions. Start your Weekend right and LIFT.

If you need an extra day of heavy functional lifting to add to your current training program this is the time and place for you.

Who Does CrossFit

Just a few of the people who train at CrossFit Spokane.

Farmer John.

Crystal is ready to go.


Dustin works hard every time.


Ralph is awesome.

Zach has made so much progress in the last few months it's scary and is ready for college basketball.

Video From The Week

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David doing floorpress and situp combo during our Friday night Open gym/Strongman.

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.
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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).

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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

http://www.FunctionalStrengthCoach3.com

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Work harder.

We can help you do that.

crossfitspokane@yahoo.com

509-328-3198

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.