Saturday WOD

We are having a Halloween WOD this Sat. at 9am with refreshments after, also there will be some prizes for costumes. This is for family and friends, so be sure to bring someone and show them what you do. We look forward to seeing you there.

Events

Don't forget we have a women's only class.

If you are a women and interested in CrossFit, but are not sure if it's for you or maybe your a little intimidated then this class is for you.

CrossFit Spokane Women's climbing night. Thanks Jenni

A picture from our end of Summer Arbor Crest get together.

A shot from our women's only class. Looking good ladies.


We have two events coming up this month.

1. Fri Oct. 29th 6:30pm

CrossFit FTP is doing a food drive CrossFit competition, if you are interested let us know so we can get you registered. The cost to enter is 10 canned food items.

2. Saturday Oct. 30th 9am

We are having a Halloween costume workout and contest for the best costume. This is a family and friends event, so bring whomever you like. We will have some refreshments after the workout and judging.

(Check the Flyer in the gym)

Thank you to all our members, you guys are AWESOME.

Up next

Pat "Killing It" as usual.

Sam is all smiles when it comes to training.

Crystal makes it look easy.

If you missed the wine tasting at Arbor Crest you missed out; we had beautiful weather, good friends and tasty wine. Don't worry we will have more get togethers. Our next one will be at the gym for our Halloween costume WOD/party/contest, check out the flyer at the gym for details (friends,family,kids welcome).

Hope to see you there it will be FUN.

Muscle Mistakes

Arnold

Mike Metzer


Here is some good info from Joe Hashey CSCS at Synergy Athletics.

6 Muscle Killing Mistakes

1. TOO MUCH VOLUME. I’ve said it 1,000 times (read “

Turn Down The Volume“). More time in the gym DOES NOT equal more results. After your 5-15 minute warm up, mobility, soft tissue, etc – your actually training time should be 45-50 minutes of well planned out lifts.

2. LIVING BY 23/1 RULE. Spend an hour in the gym and then ignore your health for the other 23 hours in the day murders your muscles. Ever justify a huge meal of pizza, wings (insert any crappy food), because you “had a good workout today.” Probably not good enough if you are eating that….

3. DEATH BY ISOLATION. I remember a quote from another strength and conditioning specialist, Allen Hendricks, “Your body reacts to all that stress by having the anterior pituitary gland issue more growth hormone to compensate for the extra effort.”

So, if you are spending all day on the pec deck or performing concentration curls, your muscle growth will suffer! I prefer to have 50-60 percent of my lifts in a program at Synergy be compound movements. With the exception of addressing weaknesses, we occasionally have up to 90% of our movements fit into the compound category.

4. SACRIFICING MUSCLE TO CARDIO. Are your excess calories going towards cardio or rebuilding muscle? This muscle killer relates more to your personal goals – but if we are looking for overall muscle growth, excess cardio may be sucking up your calories and fatiguing your muscles before your next lift.

I still recommend performing regular conditioning, but cut it to 10-20 minutes, 2-3 times a week and use multiple muscle groups to help avoid over-fatigue. A lot of people don’t understand how to balance their fatigue/energy levels in a workout program!

5. STARVING YOUR MUSCLES. When you are done with a proper workout routine, your body needs glycogen to repair and grow muscles. If you don’t eat, don’t expect any growth!
Fix it by consuming a meal of both carbs and protein as soon as possible (I recommend within 30 minutes of completing workouts).

6. SUGARY DEATH. One of my favorite comedians, Jim Gaffigan, says he hates it when people claim it is a sweet tooth: ”I have a bit of a sweet tooth” – “Oh, so you’re ordering it for your tooth, I see. Cuz it’s going straight to your ass. I think your tooth owes your ass an explanation.”

If you are spending your time eating sugary processed foods, then you are wasting calories that could be spent on nutrient dense foods.

There you have it! Usually I talk about muscle and strength building, but today are 6 ways to destroy what you you have worked so hard for in the gym – muscle growth.

"End of Summer" Get Together

We would like to get everyone to get together this Sunday at Arbor Crest. There is a band playing swing music and of course wine.:) We would love to see all of you there. They start at 4:30 and goes until sunset. You could come earlier if you want to go to the tasting room, which closes at 4:30. Please leave a post or let us know at the gym if you plan on coming, if we get enough response we get a group discount and we can reserve a tent encase of bad weather.
If you haven't been there check out thier site... http://www.arborcrest.com/ It is a beautiful place!