Are you being “Lazy”?

Written by crossfitmike. Posted in Uncategorized

The cure for lazy

I know a lot of lazy people…People who would rather spend the day planted on their couch than anywhere else…who choose take-out over home cooked, every night of the week… who would rather have a root canal than go to the gym.

Sure, I know that we all have our occasional lazy day on the couch, but lately it seems that more and more people are turning laziness into a career.

What about you? Check if the following describe you:

  • You are habitually inactive.
  • You’d rather be a passive observer than an active participant.
  • You’re a master excuse-maker.
  • You find shortcuts in order to avoid the long haul.

If that’s you, don’t get down on yourself. There are many legitimate causes of laziness. Here are just a few…

1. Sleep Deprivation: When you’re short on sleep it’s easy to become unmotivated, which quickly turns into laziness. Get a minimum of eight hours of sleep each night in order to maintain enough energy to get you through the day. Some experts even say that ten hours of sleep each night is what you need to function at your best.

2. Caffeine Abuse: Starting your day with a jolt of java may help with your initial alertness, but the dip in energy that takes place a few hours later could be the reason that you become lazy later in the day. Avoid the rush and crash of caffeine and instead rely on your steady supply of natural energy.

3. Bad Habit: At some point being lazy simply becomes a habit. If every night after work you head straight to the couch, it soon becomes automatic and not a conscious decision. Breaking the habit of laziness is actually quite easy. Simply take yourself off of autopilot and make the conscious decision to do something productive instead—like heading to the gym rather than the couch.

4. Inactivity: If your job keeps you in a chair for hours at a time, and you don’t exercise when off the clock, then your body is just accustomed to inactivity. It’s time to wake up your under-used muscles and to reacquaint yourself with the joy of motion. A simple way to get back into the swing of things is to go on a 30 to 60 minute walk either before work or after you return home. Once you’ve broken yourself in with consistent walks, contact me to get started on a fitness program that will quickly get your body back into great shape.

Laziness begins when you ignore that little nagging voice in your head. You know, the one that reminds you when you should take action on something rather than sit by and let the opportunity slip away.

Is today the day that you will kick laziness to the curb…the day that you will take action toward achieving your goals…the day that you will listen to that little voice of reason?

Call or email me today to start working toward the new you. I’ll give you the cure for lazy…



Summer Transformation 2015

Written by crossfitmike. Posted in assessment, Events, Fat Lose, Health, Motivation, Nutrition, Strength Training

Look and Feel Your Best

Summer is almost here and you want to look and feel your best, Right?  Imagine hanging out at the pool, beach or on a cruise wearing that bathing suit that you look awesome in and feeling comfortable with it.  Maybe you have a physical event or challenge (hiking, biking, triathlon…) that you need to be ready for, but need help getting prepared. It’s a fact that it’s much easier to reach your goals when you have guidance, motivation and accountability.  Well, guess what?  CrossFit Spokane has the perfect “Transformation” program for you.

Crossfit Spokane is here to help you reach your goals and get you on the road to being the best you!


We Have Your “Summer Body” Solution!!!




The Pre-Summer Transformation Challenge will begin on Monday June 1st


Absolutely NO experience is necessary


It is a 6 week Challenge designed to Lose Weight, Burn Fat and Boost Your Metabolism

Get your Summer 2015 fitness goals off to a running start


Fun, Supportive, Energetic and Safe Environment


Everyone who participates and follows the program WINS!!!



Who wants to Burn Fat and Get into great shape can register and you will



old ladies



Start Date:

Monday June 1st – Sunday July 12th 


Rules, Weigh-in, Before Picture and Measurements

Will be Done on Sunday May 31th at 6:30pm at

(CrossFit Spokane) 116 E Augusta Ave Spokane WA

Note: If you have have a current before picture (2-3weeks) and want to use it, you are welcome to.

How Long:

6 Weeks

What’s Included:

  • Unlimited Coaching and Workouts

  • Unlimited Spin and Yoga Classes

  • FREE 2 week “Beginner Series”

  • Weekly Motivational Emails

  • Nutrition Plan

  • Online Food Journals (To be reviewed weekly by your coach)

  • Fitness Tracking

  • Weekly One on One Meeting to Review Your Progress and Keep You on Track


$97 (Non-CrossFit Spokane Members)


 $55 (2 Payments 3 weeks apart)



Q1) Why is it only 6 weeks?

A1) We do it for 6 weeks because in our experience its much easier for most people to stay focused and motivated for a shorter period of time than the typical 12week Transformation challenges. Because they are shorter 6 week Challenge you can have several highly focused and motivated periods in a year, so your results last longer.  (Longer does not mean better)

Q2) Do I have to do the 2 week “Beginner Series”

A2) No, but if you have not done one before it is highly encouraged.  The “Beginner Series” is designed to set you up for success by preparing you and instructing you on the various movements, form and technique.  However our coaches are very capable of assisting you through the daily workouts if you are not able to make it work.

Q3) When are the “Beginner Series”

A3) Mon/ Wed/ Fri at 830am or Tue/ Thur/ Sat 730pm (Sat at 11am)

Q4) Is it an intimidating atmosphere?

A4) 100% NO.  99% 0f the people at CrossFit Spokane are just like you; they just want to feel better, look better, move better and live a better life.  Our members are what CrossFit Spokane so great. Come see for yourself:)

Q5) How often can I come in and get coached/workout?

A5) You can come in to as many of the scheduled training times you want to. This is including Spin and Yoga.  Most people will start with 3 days a week of CrossFit and 1-2 days of extra work: walk/jog, Yoga, Spin…


Time to get Back Into your Skinny Jeans!!!

Skinny Jeans


This is Your BEST Chance To Have Your BEST Body Ever


Get ready for Summer & Get the Body You Want




If you have questions about the challenge please contact us at




2015 “FENDER”

Written by crossfitmike. Posted in Events




The Workout
4 man team
Travel 2 miles w/ 2 “Rucks” per team
300 reps of each
*Kettlebell swings
*Box Jumps
*Wall Balls
*Pull ups
*Push ups
This can be done in any order
The team must travel together
Only 2 people workout at 1 time
The team will carry their Kettlebells in the Ruck
This year we will be doing the “FENDER” Memorial workout on Saturday May 16th at 9am.  This year will be very similar to years past: an awesome workout, a lot of people participating, good BBQ (POT LUCK STYLE), and all for a good cause.  If you are coming with another affiliate or you have some equipment and you are able to, please bring: Kettlebells, Med Balls and Military style “Alice” Pack if you have it (please clearly mark your gear).


Lythanial Fender and many many more men, women and their families have made the ultimate sacrifice, so you can have the freedoms and way of life we sometimes take for granted. The least you can do is come and support and remember him and the brave members of our military for a few hours. Don’t be “weak”, anyone can do it.
Bring your 4 man team or just bring yourself and we will group you up accordingly to your ability.


Show Time
Workout Time
“FENDER” in the NEWS

Being the Example

Written by crossfitmike. Posted in Uncategorized

I decided to sit down and watch a movie this evening, which is a rare opportunity for me. As I scrolled through the choices on my Netflix account, I saw a documentary called “Fed Up” and decided to go with that. It’s a documentary about the child obesity epidemic in America today. Listening to the parents say they can’t afford to feed their family healthy foods, or that they can’t keep their kids from eating the junk made me cringe!




Parents need to get out of the idea that has been fed to Americans that we need to be buying all these extra snacks for our children. You know, the kind in the box that they can grab quick because “the kids are growing”. I am sorry, but if my child’s body is in the process of growing, that is, growing up and growing strong, then shouldn’t I be feeding them food from its natural form with nutrients that will grow a healthy human body?? Because the box says low fat and high in fiber does not mean it’s healthy. For goodness sake, it can sit on a shelf for months! Not to mention the extra money all those processed snacks cost!  Why cant we as parents give our kids an apple, carrot sticks, or the good ol staple…ants on a log (yum!) ?



It makes me wonder if the parents are setting the example themselves. As parents we need to set a standard and be an example of what we want our children to grow up and be. Do parents really want their kids to grow up with horrible health issues? Of course not. Maybe they haven’t been taught what healthy looks like or they have just been fed lies from the food industry for too many years and struggle to know how or what to eat most of the time (however, this is a whole other topic for another time)



I have been a health nut for many years. I was very blessed to have grown up in a healthy family and was taught what good health and nutritions was from a very early age. No dieting, no starving ourselves, just fueling our bodies with nutritious, natural foods. Granted, we ate a chocolate chip cookie here and there, or a bowl of ice cream, or my favorite, lucky charms. However, it was an occasional treat and we were so used to not having those things  that one treat was plenty.


As I started having my own children and continued to pass my healthy habits on to them, I would often find myself being confronted by people about my “strict rules”. Comments like “they’re kids, let them be kids” or “they just played a soccer game let them have the soda and candy bar” were all too common. Sure, I let my kids have a soda here and there, or cake on their birthday or popcorn at the movies, but why do my children need to feel that every time they play a 45 minute soccer game they need eat a fruit by the foot containing 35 grams of sugar along with a soda that contains another 45 grams of sugar just because “they earned it”? No they didn’t earn a sugary treat! They earned self-confidence when they scored that goal. They earned the importance of teamwork and they learned how amazing some exercise outdoors makes them feel. They didn’t earn sugar and quite frankly I don’t want them growing up thinking that every time they do something active they earned their junk food.



I have gone against the norm for many years and have taken a lot of crap for it. As the fitness industry continues to grow and people are learning the dangers of these foods I don’t get made fun of or mocked quite so much anymore. Instead I get questions. Questions about how I convince my children to eat healthy or say no to the junk. Questions about what I do as a mom of four to stay healthy.


The truth is I don’t have to convince my kids to do anything as far as good nutrition goes; it is part of what we have always done and it is all they know. We all have to start from the beginning. We as parents have to make the conscious decision to be eating nutritious food ourselves that will make us strong and demonstrates what it looks like to be happy and healthy.


With all this said, I just hope to see more parents being the example. For parents to understand that good nutrition and health habits start from an early age and our children learn their habits by watching ours. If we don’t teach our children when they are young, they will be in for a lifetime of struggles.  We cannot be surprised as parents when our children are struggling with their health when we ourselves are struggling with ours. What are you doing today to be that example?





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

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