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!

Is there anything that is more impressive looking than an OHS? (Except maybe an Iron Cross:)

Sorry Pat and Tyler, took three pics of that shot and each one had your faces blocked:)

What a perfect OHS!

Joe warming up for some OHS's

Tossing around stuff is FUN!!!! Judging from this pic I would guess that Lindsey is a good bowler:)?

Betty getting after the 'Red Devil'. Just like the 400 m, 3/4 BW Sled Drag, this can bring even the toughest to tears and whimpers!:)

You wanna know something great about CrossFit? (As if there wasn't enough things already:) It's training for GPP (General Physical Preparedness). Besides the functionality of our training that we can apply to everyday things or sports/activities that we already participate in, there is the periodic arrival of events/activities that we don't normally do or specifically train for. And lately I have been hearing quite a bit of them. True, nothing gets you better at that specific thing more than simply doing it. Same with exercises inside of a CrossFit gym. Nothing will make you better at pull-ups more than doing more pull-ups; everything else just helps them:) But what if you don't train specifically for it? How does your CrossFit training shine through? Or doesn't it? I think that we all can agree that it most certainly does! This quote by CrossFit founder Greg Glassman sums it up the best.

"People ask me, 'what do I do for abs? I tell them, stabilize the mid-line like a motherf***er, that's what you do." -Greg Glassman

Wait, that's not it, but that is a goodie:) Here's the one I'm referring to:

"We don’t have the agility of gymnasts, the power of weightlifters, or the endurance of marathoners, but we do have more agility, power, and endurance than any gymnast, weightlifter or marathoner. We do your stuff almost as good as you, you can’t do our stuff at all and we do stuff neither of us does way better than you can."

Geez, that pretty much sums it up:)

In the past week we have had members learning new sports and activities, climbing mountains (summit pics coming soon) and doing adventure races. Several people have mentioned to me how they now go out and hike/bike around and perform/recover much faster than they ever have before. Have most of them been specifically training for such events? No, but that is where the beauty of CrossFit shines through...we can still go out and do it; and usually do it quite well. If one of us goes out and runs one of the Northwest's upcoming half-marathons, can they complete it? Darn right! True that nothing would prepare them better than just focusing on running, but then they would pay the price that accompanies that; loss of power, strength, agility, etc. Another way of putting it is that this individual would sacrifice an overall level of fitness by solely focusing on only one aspect of fitness...i.e. they would overall become weaker:) If you are planning on some type of competition in the future and want to do as well as you can, definitely training in that area is a must. And even in that case CrossFit is STILL essential to your training...like icing on the cake:)

But the point of this post is to drive home how much better CrossFit prepares you for an unexpected "physical surprise". No sport specific training, no preparation, just wake up and do it! And the result is that CrossFit will provide every time. Tyler and Matt proved it this last weekend with a trip up Rainier. Jeff and I experienced it also as we tackled an adventure race over in Rathdrum. And I know of a certain group of gals that got their tennis on recently too:)

I like to sum up the fitness of an "average" CrossFitter in one word...versatile. Not everyone is winning marathons, setting Olympic lifting records or perfecting the uneven bars, but every CrossFitter is getting a taste of everything that fitness is about. Versatility rocks!

Versatile: capable of or adapted for turning easily from one to another of various tasks, fields of endeavor, etc. - Dictionary.com

So what have you done this summer that proves this? Post it in the comments and let us know how things were! And whether you have/have not this summer, what are you thinking of tackling this coming winter? Snowboarding, snowshoeing, skating, etc. Pick something new and make it a goal to at least learn the basics of whatever new activity you choose. Put your CrossFit to use!

*NOTICE*

I will be heading over to Montana this weekend so the Sunday Titan's Class will be canceled. So, what is my recommendation anytime that the Titans class is canceled?...that's right, get out and lift something heavy and odd. Some pics of you doing it would be cool too:) The CrossFitter that sends in to us the most interesting odd object lift for this weekend will win! What will you win? You will get to make up your own WOD for the whole gym and it will be named after you (but we will go over it first to make sure it is not something insane like 2000 burpees for time! We know how twisted some of you are:) The Challenge is on!

Send pics to crossfitspokane@yahoo.com

Some pics from last weekend's sprint adventure race....this stuff is right up a CrossFitters alley.

What would any race be without a Kettlebell? Not fun, that's what!:) Jeff and Jason are up to trouble!:)

Them darn KBs sure make everything more interesting!

Jeff dragging the KB across the finish line!

I'm trying! But it is just sooooo heavy!

*Of course we all know that we didn't really race with KB's strapped to us, but if you even thought for a second that we MIGHT have, then you are definitely a sick and twisted die-hard CrossFitter!:)*

Remember

We will be having a 9/11 memorial WOD this Friday at the 5:30pm class, if you remember last years WOD you won't be disappointed. If you can make it please come. Feel free to bring a friend , family member, coworker or anyone. This event affected all of us, so the more people to honor the fallen the better. We hope to see a great turnout. God Bless America!

If you want to do the 9/11 WOD show up at 5:30pm otherwise class as usual.

Please check back soon for any updates to the event.

Remember!

Paleo Completion

"The food you eat today is the body you wear tomorrow!" - Jack Lalanne

Well, as of yesterday, everyone that I met with to take part in the month long Paleo Challenge should be done...at least with this first month:) So, over the remainder of this week, please conduct any of the baselines that you might have done a month ago so we can compare. Also, we will take the body composition test again and see the results after only one month. So far I have already taken four body fat % tests again and like predicted, everyone has improved. By the end of the week I will look through all of your folders and get everyone's final results so I can get averages; please make sure to not take home or throw out your sheets.

Now here comes the question...how many of you will stick with it for another month or two? Or three? Or 12? Like I have mentioned earlier, one month is not very long to see ENORMOUSLY drastic results, but rather it is usually just enough time to start seeing them take effect (like the drop in BF% that I mentioned earlier). Thank you all for making the commitment to me and to yourselves to try this! Like I warned you, many of you experienced certain "withdrawal" symptoms as you gave up sugar, flour, wheat, etc. cold turkey. But they passed and I can't wait to hear from each of you how this has changed and if you are deciding to go for another month. I really hope you all do:) Remember, there are no magic pills to take, no "secret" plan to make it easy, but rather a stubborn attitude to stick with it and to continue to reap the incredible benefits.

So I'll leave you with this last thought to sleep on and remember as the new month unfolds in front of us. Remember, you put out so much energy, dedication, pain and fortitude from yourselves when you walk through the doors of CrossFit Spokane everyday, but it's when you walk out those doors back to the "real" world that the hardest challenge awaits you. As trainers we are always there, watching, teaching, and correcting as you give your heart out on our mats. But we cannot leave the gym and go home with you into your kitchen. Nor can we be there when you have to squeak in a quick lunch at the office. This is where you have to be your own coach. These moments are where you have to remember what you do inside of the gym and not make it all for nothing. Food is a drug; it's the most powerful drug that you can think of. It's something that no matter who you are, you have to have it. So make sure to take in the ones that are going to give you the greatest benefit. Depending on who you talk to about what is most important when it comes to great health, some will say exercise is first and diet is a close second. And still others will say it's the other way around. Regardless of which one you personally believe, I once heard a quote that fits both opinions in the fact that it is stating how very important both are TOGETHER to achieve optimal health.

"Exercise is king. Nutrition is queen, but put them together and you have the entire kingdom!"
-Jack LaLanne

When you are preparing or buying a meal, remember how hard you push, pull, throw, jump, run and row everyday and let that training and discipline guide you. Dare to give max effort not only inside of the walls of CrossFit Spokane, but also beyond them. Ask yourself if you are happy with your performance, happy with the way you feel, happy with the way you look, concerned with your future health long down the road. If you can answer yes to all of these then good on ya. If not, ask yourself if you are truly doing everything you could to be able to answer yes, and if not, then it's an easy fix....start at the very next meal:)

We hope you all had a great Labor Day weekend and look forward to the hard work and fun waiting inside these walls in the week to come:)

-Brandon

Pictures, pictures, pictures!!!! And more:)

Betty jumping....

...and pushing all the way home:)

Well mates, I managed to get a rare photo of the mysterious Broad Jump Burpee. Ahhh, they are lively creatures! Foreign to the Spokane area, it has been said to have been brought to our land by the one they call, "Mr. Mike". If you look closely we can see the mysterious animal getting ready to take flight!

CrossFit Spokane making quite a spectacle out on the streets!

Hello, this is Angela. How may I direct your call?

Hey, if all else fails, do what works!:)

Tyler reaching great extension at the top of the second pull!

400 m Broad Jump Burpees; never have we gotten so many odd looks:)

Well, it has been a little while since my last posting, but I'll make up for some lost time today. First, a few things to mention. I don't know if it is the result of you all running your mouths about how much CrossFit has impacted your lives, or if it is just the worldwide awakening of a new fitness program that actually works, but we have been pleased to be meeting, training, and paving the way for dozens of new members lately! Many of them are currently steamrolling through our Ramp-Up Program and will be joining the regular classes shortly! Please show them the love and camaraderie that you all felt while drinking the kool-aid:) I remember my first month of CrossFit; the new moves, the awkwardness, the fear stemmed from not truly knowing how those "crazy" men and women can push themselves so hard. Truly a wonderful experience.

Also, slowly but surely, even our "slow" times are becoming packed with so much energy that sometimes I mistake a Thursday noon for a Monday 4:30 class; awesome!

Paleo Challenge

Well, the month long Paleo Challenge is soon coming to an end. I have been reviewing the weekly food logs turned in by those taking on this challenge and for the most part I am really impressed! I just took the Body Fat % for one of those said participants and he already has lost about 3.5%! In only four weeks! Imagine if he goes another month, and then another! Truth be told, only one month is pretty dang short and if these people can continue on for another couple they will really see the true impact that this way of eating can have on all areas of their life. I can only hope that you all are feeling up to the challenge!:) Trust me, it's worth it!

Speaking of Paleo, I just made some good Spaghetti tonight. That's right, spaghetti...I just said it. Let me clear up the questions that I know are exploding out of the Paleo Peoples minds right now....Spaghetti Squash is what I'm talking about:) First time making it (correctly) and it turned out awesome! If you need some tips on cooking it make sure to ask me. But here is the dinner that I had tonight:

Cooked my spaghetti squash correctly for the first time! Yea!!!!!
Sauce:
Packet of Lean, Organic Ground Turkey
Jar of Organic Basil Tomato sauce
Whole onion, diced
Several tablespoons of minced garlic
3 cups of sliced mushrooms
Diced zucchini
Several Swirls of Olive Oil (I know, very precise:)
1/2 Cup of Organic Peanut Butter (I know, peanuts are considered a legume. But seeing as how I still allow myself other things in moderation, I didn't feel bad about some peanuts tonight:)

Stayed tuned for more; like some Paleo Pecans recently supplied to me by one of our members, Megan....they are tasty!

Labor Day Hours

This following Monday we will only be open during the following time: Noon-2
Please stop by for a fun day and hopefully we can get a great turnout!

Faces of pain. Glorious, glorious pain!

Couple of nooners learning a new hatred for the plates

Ahhh, the power of the white board and the things it makes us do!

3,2,1...JUMP! I mean GO!

The clock is always there...watching, waiting, taunting.

Odd object day...too much fun IS possible!

Dig in deep! Almost there! a 400 m sled drag at 3/4 body weight can bring a man to tears, literally.

400 m Broad Jump Burpee pain:)

Cheryl; moving so fast I could only capture a blur. Is that a smile in the middle of a WOD? That is just sick that she can manage that!:)

Pat H. in the middle of the odd object WOD, "Triple Suck"...it really does suck.

Dawn is done!

#7) "The Spartan knows the value of the basics: the push-up, the pull-up, the chin-up, the sit-up, the squat, the deadlift. He also knows the importance of variety and seeks out different techniques of the above."