Mr. Vitruvian Man, we're getting close! :)

Well, we hope that you all had a great Saturday! But what would have made it even better, you ask? You could have joined us for CrossFit Spokane's 2nd Annual Snowshoe Trip! We had a great time, was blessed with excellent weather, and had some good laughs (even if most of them were at the expense of every one of us taking turns as we periodically fell while trying to "sled" down hills with snowshoes on:)

Mr. Mike showed everyone some helpful instructions from his vast SERE knowledge in the areas of fire starting and map reading and everyone got in some great exercise as Mike and I continuously decided to head to another hilltop, and then another...and then another:) Great job everyone! We got to know fellow CrossFitters even better and of course took some time to get some great pics of us all doing what we do best...some exercises!:)

I would like to now bring up something that we were discussing earlier today as we huddled around the fire heating up our lunch. We started to talk about our fitness goals. Is it to permanently lose weight in a healthy way or get that first BW pull-up? Could it be to take 2 minutes off of every benchmark WOD or get that CrossFit Total up another 50 pounds? What is/are your CrossFit goals? I'm going to ask something of you, right now, immediately grab a piece of paper or open a Word Document and start writing all of your CrossFit goals down. Nobody is going to see it so just let loose! What do you want to achieve?! I am a firm believer in writing down the goals that you want to achieve. For some mysterious reason, by making these goals physically real on paper you pay attention to them more. You look at them more and focus on how to achieve them with a sense of urgency! They become the driving forces in all of your day to day WODs that make you push yourself even harder because you know that excelling in everything will get you even closer to success!

I personally have a Word Doc. on my computer that has all of my CrossFit goals (short term and long term) written out and categorized into Benchmark WODs, my heavy lifts, my strictly gymnastics exercises (i.e. muscle-ups, max pull-ups, etc.), and goals that are strictly metcon. These are the goals that fuel my intensity as I go into every single WOD day in and day out. I go over them almost every day. By writing them down they have become real, not just periodic thoughts like, "I would like to get 15 BW OHS someday." Without writing it down it becomes a whisper in the wind; you hear it one moment and the next it is gone.

So get to writing! No matter how small and insignificant it may seem or how far out of reach it may appear, write it down and make it real!

The Snowshoe Crew

Starting off the trek from the vehicles

"Over the river and through the woods..."

Master Jedi Garth:)

Gabe and Tira

Bob and Jenni

Is that the Abominable Snowman? No, it's Luke, our trek pack leader:)

Mike's expertise on fires; we supplied him with some snow, water, and a piece of tinfoil and he built a fire....okay, maybe a little exaggerated:)

Ummmm....ladies, wasn't that hill you just hiked up enough? I guess not, time for pushups!

Mr. Mike humbling us all with snowshoe handstands:)

Breaking to take in the scenery

Derek (from CrossFit CDA and a close friend of CrossFit Spokane), this one is for you:) Stay safe over there and get back to us soon!

Saturday WOD

Matt having some fun in the snow. (we miss you, come and see us)

A lot of the CF Spokane gang will be heading up for some fun in the snow on Saturday, but unfortunately some can't make it (including myself (Angela)). So for those of you that are staying behind and want to get a workout in we will be open for one group WOD at 12-1pm. Show up on time, we will start the WOD all together at 12:15.
If you are still deciding if you want to go or not; I can tell you now that we had a blast last year. And learned some good information on survival skills. You shouldn't miss it, if you are able to go. Just make sure to grab a gear list on the desk at the gym.

Mike doing a 165lb snatch followed by 6 OHS's.

Mike finished his snatch workout with a new PR of 175lb snatch @BW of about 165lb then a burnout set of 135lb OHS's for 30 reps.

This Is What Happens When Dogs CrossFit

Okay, not really, but I was just shown this picture the other day and I had to post it! I first thought that it was fake, but upon further investigation, I found the following article explaining what is going on with "Big Wendy" the whippet. Interesting.

Also, remember that this Saturday is the 2nd Annual CrossFit Spokane Snowshoe Trip. If you plan on coming, make sure to grab a gear list at the gym ASAP so you can make sure to get everything (You want to make sure that you can rent snowshoes in enough time if you don't have them; REI is a great place to go).

Hopefully lots of you will be able to make it! Check back soon for confirmation on whether or not there will be a normal Saturday class. If not, we will have a home WOD posted for those of you unable to make it on the trip.

In the Zone

Well, the painting is nearing completion and the place is looking great! We want to thank you so much for being patient during this process.

Just a reminder, Saturday is getting closer and closer so start thinking of someone to bring by that might be interested in CrossFit:)

And also, we are very excited to have four more of our clients making the decision to "Enter the Zone". Good luck to you ladies as you begin this quality of life change. The short and long term benefits that you will gain will be worth giving up bagels and pasta:) From my own personal experience, the hardest part is the beginning when you are first trying to change a lifetime of old eating habits. But be patient and it will gradually become second nature, we promise:) I once heard that for most habits/ways of doing things, your goal should be for 21 days. If you can act everyday towards improving/changing/replacing any habit for 21 days, then you will be successful in permanently achieving your goal. So, congratulations to you and make sure to keep us updated with your progress and results!

***ATTENTION***

We just wanted to let you all know that over the next week we will be repainting a lot of things inside the gym. Obviously we will be painting around your class times to ensure nobody gets painted as well:) But because of this, only small sections at a time will be getting done and the walls might look a little "visually scattered" depending when you come in. So tell your eyes to be patient and we'll get it all done quickly and have the gym looking sharp again in no time! We hope you all had a great Valentines Weekend and we look forward to seeing you all for another great week!