Empire Classic Games 2015

Written by crossfitmike. Posted in Events, Information


Get ready!

The Spokane Empire Classic Games will be visiting the Northern Quest Resort & Casino!

This is a 1 day CrossFit competition which will include three events plus one final event.

-Men’s RX division
-Women’s RX division
-Men’s Scaled division
-Women’s Scaled division

Spots are limited to 30 per category so be sure to register before it’s too late! Registration deadline is Sunday, April 26.

Sign Up Below

Competitors sign up here:


Want to volunteer? Sign up here:



More information (including the workouts) will be posted soon!

Athlete check-in: 7:30-8:15am
Athlete briefing: 8:30-8:45am
Workouts start at 9:00am

Empire Classic Facebook Page

My Journey Part 2

Written by crossfitmike. Posted in Uncategorized

Here I am going in an opposite direction from my last post. In “My Journey Part 1” I talked about the part of pregnancy where my body was strong and how great it was that my body would allow me to continue with my workouts. There are also times when we find out we need to back off and how important it is to once again listen to our bodies.

Here is that part of my journey:

“ I am going to have a beautiful, natural childbirth with no drugs and it’s going to be so wonderful. Then after baby I will recover so quick I will be back to myself in no time.” These are the words I spoke to myself while I was pregnant with my first daughter.

My dreams of that beautiful, natural childbirth were quickly squashed at one of my doctor’s appointments about halfway through my pregnancy when they were performing a routine ultrasound and found that I had a condition that would prevent me from ever birthing a child naturally. It devastated me. I wanted so bad to have the “perfect birth” that all the mamas dream about and I had heard one too many stories about how c-sections ruin your body and that your stomach will never be the same. That I would never be able to use my abs the way I had used them before, but those thoughts quickly diminished when I thought of the safety of my unborn child.


About 3 more months went by and the day had come. At 8:30pm on June 14,2000 Kayla came into our lives. She was beautiful.

As I started to come to and have feeling from the chest down again, I realized how sore I was going to be. It hurt to sit up, it hurt to walk, it hurt to laugh, to cough, really anything that made me move. Back then they closed the incision with staples, so I when I looked down I believe I saw what resembled Frankenstien. Not to mention the pain from the rocks someone stuffed in my breasts! I knew then the road to recovery from this would not be exactly easy.


The first week was hard. Those were the days I just laid in bed and was barely able to roll over to nurse my child or I would ask for hubby to fetch anything and everything I needed. The only time I got up was to use the bathroom or if I just need to move my legs for a few minutes.  But during that week and the next several weeks I enjoyed my time recovering by cuddling, relaxing and soaking up every  minute I had bonding with my sweet little baby.


By weeks 2 and 3 I was walking a little; around the block one time with baby in the stroller. That one lap made me tired and sore. By week 4 I was walking a couple times around the block and was regaining some energy. Then by week 6 I got the go ahead to start working out again but to take it easy. I gradually started to add back in my strength training, but I had no idea how much I had lost. Pushups were hard due to my weak core. Anything overhead, forget it, back to the empty bar; again my core couldn’t take it. It was a struggle, but everyday I told myself to just get in there and do what I could. Planks hurt, but they seemed to be the one thing I could do (and I did a lot of them)!

It took several months to feel like myself again and every day I would get just a little bit stronger. It took a whole lot of humbling myself and accepting myself right where I was. That was the hardest part; accepting where I was. I had to remember that wherever I was, it was good enough and if I wanted to get strong again I needed to have confidence in the process.


I have since had three more beautiful daughters via c-sections and have recovered well. No, my stomach isn’t damaged for life. No my body isn’t ruined. It is still a strong vessel that has recovered from 4 major surgeries and I have become a stronger person because of it. Each one I recovered slightly different from. The last one was definitely the hardest, but it wasn’t my first rodeo and I had learned patience and knew what I needed to do to restore my body again.

With all this said, I hope that my story will bring you peace if you are faced with the decision of having to have a c-section. It won’t be easy, but it isn’t impossible to be just the way you were before the pregnancy, if not even better! As far as the scar goes, well it’s there, but I look it as a badge of honor. It’s a mark of 4 of the most beautiful days of my life.

We are all different and we all have to treat our bodies accordingly. You need to trust the process and take those weeks that your body is healing to bond with your new bundle of joy. Believe me, those sweet newborn moments are gone so fast that the last thing you need to be doing in those moments is worrying about where you used to be! You will get there. Just be consistent and trust the process.  Above all else, enjoy the fact that your body grew a human life no matter how they were brought into this world.






My Journey Part 1

Written by crossfitmike. Posted in Uncategorized

There is something in the water here at Crossfit Spokane. I am loosing count of all the ladies that have drank it and have noticed their growing bellies before my eyes. Some have just recently gave birth to their beautiful babies and some are still waiting patiently for the day of arrival.



Thinking back to my first pregnancy I remember picking up every book on pregnancy I could find. I needed expert advice. I needed to know that I was going to do everything “right by the book.” I would sit on my butt, I would not pick up anything over 15 pounds, I would make sure I didn’t get my heart rate up, and I would have everyone I know start doing things for me because I was somehow now a very fragile human being that could hurt my baby by simply living my life as I usually did.

HA!! I had you going, didn’t I?  That wasn’t at all what I did. I did collect the books (that part is true) but the rest of the statements were what the books and magazines told me I should be doing. I couldn’t stand reading literature that was stating that I needed to treat myself like I was disabled by my pregnancy. Everything in me told me to go against the norm. I wanted to treat my body like the strong vessel that it was designed to be. (despite the dirty looks and unwelcome remarks I would get). I had visions of ladies in times past working in the fields harvesting their food, carrying the laundry from the lake or river where they just got done bending over tirelessly for hours washing it all with the other child strapped to their back. So, why then, in 1999(when I was pregnant with my first), would anything be different with my body than what it was capable of 150 years ago or what woman in some other countries still do today!


(She looks pretty strong to me!)

This body was stronger than what the “experts” were calling it. I knew that I had trained hard and was good to my body before I was pregnant. Why in the world would I want to stop treating it that way when I am nurturing and growing another human being? Wouldn’t I want to be that same strong, healthy woman that I was before I became pregnant after baby arrives?


(8 months along here with baby #4)

So, I just did it; I went to the gym, or the pool, or strapped on my running shoes and hit the pavement with my big belly in tote. I had people come up to me and tell me I was going to harm my baby because I was running or doing a pull up or lifting some weights. I would brush it off, smile and thank them for their concern, but I was listening to my body. I wasn’t pushing my limits,  I was just simply keeping up what I had been doing all along.

Continuing my workouts allowed me to recover quick, elevate my mood and give me the extra boost of energy my body and mind needed for the birth and the days ahead.

So all you pregnant ladies keep up the great work! Believe me I will be the last one to give you a dirty look when working out with that sexy belly!

Next topic: What to expect from a c-section.




Don’t Quit (9 Ways to Help)

Written by crossfitmike. Posted in General, Information, Motivation

We are now 4 weeks into 2015, the time when most people have already bailed on their resolutions. Today I’m here to encourage you to override that urge to quit with these nine ways…

1. Remember Why You Started
In the middle of a workout, it can be hard to push through another set of lunges, squats, or deadlifts. Don’t let the difficulty stop you. Remember why you’re there in the first place—the resolution you made at the beginning of the year, the desire to be healthier than you’ve ever been, the plan to trim extra pounds off your frame. Whatever the reason, keep this front and center to stay the course.

why you started

2. Speak Positive Truths

A few weeks before you felt like giving up, you could take on the world. In that mindset, you were continuously telling yourself that you could tackle whatever monsters showed up at the gym. What’s different now? Remind yourself over and over that you can do it! Then take your words to heart and get back on the treadmill and under the barbell.

3. It’s Just a Valley
Like all of life, the desire to work out comes in waves. Yesterday, there was nothing you’d rather do. Today, working out is the last thing you would do if given a choice. So don’t give yourself a choice. Because as difficult as it may be today, once you knock out this routine, tomorrow may be the day you fall in love with exercise all over again.

winning is a habit

4. Play It Loud
Having problems staying focused in the gym? Get back on track by turning up you favorite workout tracks. By making it loud enough to drown out the distracting noises all around you, you may find that you become more engaged in your routine and have greater endurance during each day’s workout. Should you find both of these because of your music, don’t be surprised. Researchers have found the exact same benefits.

5. They Expect You to Quit
Over the years, you may have made big plans. Whether to travel the world, change the world, drop a bad habit, or pick up a good one, your friends have seen you fail at more than one attempt. Or maybe they’ve failed at their own attempts. Whatever the cause, they doubt you’ll succeed. Walking away from one workout may not seem like a big deal, but it can lead to a lifetime of walking away, ultimately proving the naysayers right.

never quit

6. Look at the Ladies
Or the guys. Whoever gives you motivation to look and feel better, keep them in mind when you feel like giving up. Married with kids? Keep your spouse in mind. Because while you may have already landed the best-looking guy or gal around, nothing says, “I love you” like continued dedication to look your best for your sweet thing.

7. Eat Well
Getting fit and losing weight often go hand in hand. However, if you think you can increase your fitness while also cutting the calories you’re consuming, you may be mistaken. If your body doesn’t get enough good fuel, you’re not going to feel like doing much of anything—especially rigorous exercise. So be sure to fuel up properly before and after your workout to keep your body working on all cylinders.

8. Get to Bed
No matter what time of day you work out, you’re going to fall flat if you don’t get the shuteye you need. Not only does sleep give you energy to get through the day, but it also helps keep your body in rhythm so it reacts properly when pushed. Hit the hay at a decent hour each night and watch your urge to quit go away like a bad dream.

wake up kick ass

9. Picture the New You
I know you can see it. You, at your goal weight, tight, trim and looking like a million bucks. Don’t lose sight of this picture, until it becomes the reality that you see in the mirror every day. You have what it takes to become your best self – I know this because I’ve seen scores of my clients before you achieve greatness. Don’t lose sight of your potential – I know I won’t.

If you aren’t yet one of my clients, then take this opportunity to do something wonderful for yourself. Call or email today to get started on the most effective fitness program that you’ll ever find.

Remember that…Winners never quit and quitters never win.

Our BIGGEST Promotion EVER

Written by crossfitmike. Posted in Fat Lose, General, Information, Motivation

In the celebration of my 40th birthday I want to share this time with you by offering our best Promotion we have ever offered. If you, a friend, family member or coworker want to get into your BEST shape ever then check this out.

Best offer

If you ever wanted to give CrossFit Spokane a try this is the best time.


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