Get Stronger With Time Off

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. 

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 Take Time Off.  What I mean is schedule in or program in "Deload" weeks throughout the year.

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?

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.

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Winter Sports Conditioning Camp

(Get ready for Spring Sports)

Starting Now

M/W/F 630-730pm

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.

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.

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.

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Fat burning "Machine"

 "Cheese"

 Wait, that's not "Paleo"

 Ya, I know, but it tastes good and there are plenty of strong healthy people who eat cheese.



I love cheese and milk.

"PROOOTTTTEEEIIIIIN"

Want to jump start you metabolism for the day?

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.

Need more help and guidance? We can help you.

cfspokane@gmail.com

Monday, Halloween

We 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.
HAVE A SAFE AND HAPPY HALLOWEEN!!!

Halloween WOD Saturday

It is time once again for our annual halloween WOD! This saturday at 9 am show up in your costume and bring a healthy treat to share for after the wod. There will be some fun surprises this year!

Too Old

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. 

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.

Your not too old or not in good enough shape. You just need to get moving.

Contact us now.

509-325-3198

cfspokane@gmail.com