Hero WOD this Saturday

This Saturday the CrossFit community across the world will be conducting a memorial hero WOD in honor of the soldiers that lost their lives or were injured in the recent Ft. Hood attack. As you can see from below, it's quite the doozy. But please come in and show your support; remember the weights shown can/will be scaled as needed just like always:) The name comes from CrossFit Lumberjack which is located on Ft. Hood.

Lumberjack 20
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24") /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m

NEWS and TIDBITS
-We still have just a little bit to finish up with on our new site, but it is getting really close to being online!
-Expect to be seeing another order form for some sweatshirts/long sleeves soon.
-Reminder that as the seasons change and it gets colder, it's easier to start drinking less and less water....so, make sure you are staying properly hydrated!

Have a great Thanksgiving!

We would like to wish all of our members a preemptive Happy Thanksgiving! We definitely can be thankful for our health, our gym, and all of you who help make it possible! We hope you all have a great holiday weekend and wish you safety on any travels you may have this week. As for our hours of operation for the rest of the week, they will be the following:

Monday-Wednesday: normal hours of operation

Thursday: closed (Mmmmm...turkey:)

Friday: only one class starting at noon

Saturday: normal 9 a.m. class

Sunday: closed


So come on out on Friday and work that Thanksgiving feast off!:)

Also, I will be doing some early morning hill sprints over on Doomsday hill on Thursday at 8 a.m. Not a gym sponsored WOD, but if anyone wants to join me, I would love to have company while I suffer:) Nothing quite jump starts the body like some early morning hill sprints:) There is a dirt parking lot at the bottom right by the bridge in case you are unfamiliar with that area.

Well, it's been quite the week here inside the gym. Everyone has really been stepping it up. I've been seeing weights going up, but I have also been seeing some come down. Why can this sometimes be a good thing? Well, focusing on improving form and efficiency is always our number one goal; way more important than the time on the board that sometimes can distract us from what is most important. So, sometimes getting yourself to lower that weight and strive for perfection all over again is just what is needed. Thank you for receiving our suggestions to lower that weight a little and focus back on the basics. We know that it can be very hard to do....that darn competitive side starts getting in the way!



I also feel the need to mention how many PR's were achieved on Monday during the Benchmark "Jackie". Besides many PR's for the whole WOD itself, half a dozen people also got a PR on their solo 1k row time, while in the middle of a WOD! Very impressive! It may be time for a 1k row day!:)



*ANNOUNCEMENTS*



-A little late, but this week we celebrated the United States Marine Corps Birthday and also honored our veterans on Veterans Day. Thank you to all who have served our country and happy birthday Marines!



-Last weekend we ran a Fight Gone Bad and had two outstanding performances that need mentioning. In case you don't know, getting to the 400 mark in a FGB is quite an achievement and testament to elite fitness. Pat W. managed to get within a few reps with an impressive 396! Trust me, that 400 is history next time seeing as how we trashed his legs with heavy back squats the day before! And Tyler managed to pull off an amazing 423! Unbelievable! Form was mechanically sound and everything was Rx'd for both CrossFitters....great job guys!



-Another congrats goes out to Matt A. Matt just got back from successfully completing Jump Master School down in Georgia. He is now qualified to kick people out of an airplane:) May sound easy, but let me tell you that this course is considered one of the most stressful ones you can take. There is literally no place for even one single mistake. So congrats Matt!

So, trivia of the day...is this me or is it Jon?

Prior post comment

Please don't go to this guy's site. He's an asshole trying to sell stuff that has nothing to do with what we do, nor did he ask. I think you will just because I said not to and you are curious. If you want maybe send him some hate mail or a virus or something.

Mike

Just so you know who he is this is his BIO and picture.

· Age: 25
· Gender: Male
· Astrological Sign: Leo
· Zodiac Year: Rat
· Industry: Investment Banking
· Occupation: nasabah
· Location: bangil : jawa timur : Indonesia

USAW Itinerary and some Halloween pics!

Scroll down to the Halloween post to view recently posted pics from the day. Also, remember that if you are looking at doing a WOD tomorrow, I'm running a 10 am class up at CrossFit 509 with their members and EVERY CrossFit Spokane member is encouraged to attend. I'll give you a guess what we might be doing. It sounds very similar to "Night Yawn Sad" :) See the post preceding this one for a link to directions to get there.

Here is the itinerary for the course this weekend.

USAW SPORTS PERFORMANCE COACH COURSE

Saturday November 7th
8:00am- 8:15am Introduction and Expectations
8:15am- 8:45am Safety Concerns in Weightlifting
8:45am -9:45am Basic Biomechanics of Weightlifting
9:45am- 10:00am Break
10:00am -10:30am Basic Teaching Principals
10:30am -11:00am Agilities, Plyometrics, Med.Ball and Conditioning
11:00am -11:30am Strength and Power Principles
11:30am-12:00pm Warm-up and Flexibility
12:00pm- 1:00pm Lunch
1:00pm - 1:45pm Basic Weightlifting Movements
1:45pm - 2:45pm SNATCH PROGRESSIONS: PRACTICAL
2:45pm - 3:45pm CLEAN & JERK PROGRESSIONS: PRACTICAL
3:45pm - 5:00pm Program Design and Rational

Sunday November 8th
9:00am - 10:00am Power Assistance Exercises
10:00am - 11:00am SNATCH and C&J TRAINING: PRACTICAL
11:00am-11:15am Break
11:15am-11:30am Exam Review
11:30am-12:40pm Exam

Participants are expected to dress properly for the practicals,

Notice! We will be having a Saturday Class, but at a different Gym!

So folks, here's the deal. Due to us holding a USAW Course at the gym this weekend, we originally weren't going to be holding any classes. But as it turns out, CrossFit 509's owner who many of you already know, Kevin Steel, will be attending that course and would also have to close up his shop as well. So, to be able to still have a Saturday class for both his clients and ours, he is graciously allowing us to use his gym for our clients (which would allow his to be able to come in also).

I'll be up there for a joint gym WOD at 10 am on Saturday morning, so all CrossFit Spokane members should try and make it up for a "painfully" fun time with some fellow CrossFit community members

See link below for directions.

Also, I have been having some computers problems that have stalled my posting the Halloween pics, but I should have them up by tomorrow!

Directions

Halloween and Notice for gym closure this weekend

The Crew, Halloween 09

Rowing, pulling, pushing....in the best of fashion

Ab Rollers...Lady Bug style:)

You Should have seen them doing Jumping Squats, with their wings they looked like they were about to take flight!

Speachless, I don't even know what to say about this one

The Lady Bug's were in full force!

The Run Away Bride getting her dress ready

Hip Extensions can be a real Killer!:)

Well we had a pretty good turnout this past Saturday for our Halloween WOD. Costumes were great; we had ladybugs, some "blast from the past" attire, cats, cheerleaders, ghosts, a run away bride and then there was the costume winner...me! Well actually it really wasn't me, but it was. I never realized how we each kinda have our own style when it comes to WOD attire, but Jon made me realize that I do. He showed up in running shoes, black socks, board shorts, gym shirt, trucker hat, Ipod on arm and coffee in hand....later he even went for a jog with my boy Ben. Everyone, myself included, was surprised that it really did look like me:) Great job Jon, enjoy that prize this winter!

We also want to give notice for this coming weekend. We will be closed for our normal operating hours because our gym is hosting a USAW Sports Performance Coaches Course that will run both Saturday and Sunday. So, I bet you all can guess what we're gonna say next...get out while the weather is still good and move something odd, heavy, and do it many times. Send us a pic to our yahoo account and we'll make ya famous the next blog post!:)

Some announcements!

First off, we apologize for the decline in posts. We all have been really busy and are also in the process of having a new website put together so our focus has been on that; but we will be starting to get them going again! The new site should be up shortly and with all of the things it will offer it will definitely be constantly worked on bit by bit. Until then, we would like to share a few things that have been happening.

First, our very own Jenni Neiman has just recently gotten back from her Level One Trainer Course! Congrats Jenni!

Second, Gabe just found out he successfully passed the Bar exam...impressive Gabe!

Third, we want to remind you all that this Saturday we are holding a Halloween WOD, so come on in at the regular time wearing your costume and be prepared to do a WOD in it! Best costume gets a prize!

And last, if you have not filled out a Billing Agreement yet, make sure to get in and fill one out before Friday to ensure everything runs smoothly for November!

So, like mentioned earlier, we will be getting that new website up soon and getting back to more regular posting. Have a great holiday weekend and try to not eat too many of those non-Paleo treats!:)

Titans Class Cancellation and Halloween Notice!

Tomorrow's Titans class will be canceled. We know this is last minute and apologize for any inconvenience.

Also, Halloween is in two weeks and we will be having a Halloween WOD (costume optional) that Saturday morning. Just wanted to give ya all some notice!

Something to think about

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed

Something to think about as the new week is about to begin. Sometimes we all lose sight of our goals from time to time, get slightly impatient, or maybe don't even make goals (or make enough:). So this is just a reminder to sit down, look over/make your goal(s) list and get yourself energized if need be:) I only mention this because from time to time I lose sight of my own, and when I do and then get myself back on track it compels me to remind everyone else in case similar things are happening with them.

So remember, dare to fail. Dare to once again push yourself to a different boundary; one that might only be just a step further than the one that you are currently living at. The results that you achieve will be in direct proportion to how much effort, discipline and focus you apply.

Have a great rest of the weekend and we'll see y'all next week!:)

Also, make sure to congratulate Lindsey G. on getting her 1st Muscle-Up this past week! That is quite the achievement and is a memorable milestone in any CrossFitters training! Awesome!