I just wanted to give an update to everyone out there with regards to what is going on at CrossFit Spokane over the next 6 weeks.

If you haven’t heard Angela and I are headed to New Jersey for the Amped/Power Seminar with Joe Defranco and Jim Smith.  These two guys are some of the best Strength coaches in the country and we are supper excited to have the opportunity to learn from them.  We will also be working with some of NFL’s top hopefuls as they are preparing for the NFL combine. It’s going to be SICK.

February is going to be a HUGE month for the gym, we have a ton of things going on for the members.

1. We are getting a bunch of new equipment. Bars, Bumpers, Medballs, Pullup System.  Basically the main room will have the Rouge Pullup system from one end to the other and the turf room will have about 24ft of the same system as well as a few squat cages. This is all so you can have a better service and experience when you train.

Similar to this

2. Sometime in February we will begin a 5pm training time as well, so the schedule will be 430pm,5pm,530pm and 6pm. which is partly why we will be putting in the extra equipment.

3. February 4th we are headed to CrossFit Bellevue for the second annual CrossFit Bellevue/Interbay Throw Down. We will have a few individual competitors and one team entering the contest.  Angela and I will also be assisting with the judging as well.  This will be awesome, so if you can make it out to support we would love to have you.  We can arrange for car pool and group hotel if needed, that would keep the cost down for everyone.

4.  February 11th will be our next fundamentals class.  (Because of our Seminar and the contest)

5. February 11th we will also be having a Nutrition Seminar for any of our members.  Nutrition is the foundation af any training program, so YOU NEED THIS! We will be covering the basics of nutrition (fats, protein, carbs and  calories).  We will also talk about the “Zone” diet and it’s proportions and the “Paleo” diet for the food choices.  There will be a few vendors to showcase their services and products as well as samples of “Good” food that can be made quickly and easily.

6. February 11th after the Nutrition Seminar we will be kicking our fist “Paleo Transformation Challenge“. This will be a 90day challenge and it will be the kick in the pants you need to get on track with your nutrition.  We will have prizes for the winners and you will be ready for the Summer Bikini season.  This contest will have an entrance fee (TBD) because there will be prizes for the winners and MORE Importantly we want only people who will take this seriously and follow through (NO HALF ASS EFFORT).  If I’m going to put my time and energy into your success I would expect the same from you.  We will have a body composition category and a performance category.  The week prior we will do the baseline events and we will take the before pictures the day of.  More to info to come SOON.

7. February 25th and 26th we will be offering a Women only sudden violence and restraint seminar.  This is for Women only and Members only.  It will be about a 4-5hrs each day (Sat/Sun) and will be a huge eye opener for the ladies.  Home invasions, carjackings, rape attempts and muggings happen everyday, don’t let yourself, wife, child be unprepared.  This is FREE and could safe your life.  Limited to 25 participants

CT Home invasion

Phoenix Home Invasion

Rape Attempt 

Just a reminder that we will be closed on Mon. December 26. We will be open again on Tue. December 27 for our regular training times. Our family wishes all of you a Merry Christmas and God Bless.

  80 Ideas, thoughts and rules to live by.

For those who want to be strong, healthy, fit and get the most out of life.  

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• Do something memorable with family, kids, wife/husband, parents
• Train 3-5 days a week
• Play with your kids as often and as long as possible

• Enjoy a good wine on a summer day with someone
• Try something new. Snow shoeing, climbing, instrument…
• Don’t procrastinate
• Figure out what you want to do when you grow up and work towards it
• Eat clean. Start looking here for good recipes
• Don’t be an A$$ H#$%

• Bless a stranger with something unexpected
• Do something very hard/challenging (mental/physical)
• Stop doing endless amounts of aerobics and lift weights to lose fat 

( ladies don’t worry about getting too bulky or big, you have a better chance of getting eaten by a shark in Spokane) 

• Like to run and lose fat and gain muscle, sprinting is the ticket
• Read a book to better yourself; nonfiction
• Get plenty of sleep 

• The glass is half FULL
• Stop doing crunches for 6pack
• Make at least one person laugh or a least smile everyday
• Tuck your children in every night and make sure they know how much you love them
• Get JACKED. For the guys who want to have rugged strength

• Eat more protein
• Drink more water
• Enjoy a cold beer with great friends watching a sporting event
• Want strength and size LIFT HEAVY OBJECTS!!!

• Say your prayers; you never know when your time is up
• Visit an old friend
• SLOW DOWN; Life isn’t a race it’s a journey and its short one
• “I want it now” will be the death of America; you earn it and work for it.

 Occupy this

• Be honest
• Live with integrity
• Belly Laugh everyday
• Fail fast and learn from your mistakes
•  Your freedom isn’t free someone sacrificed a lot for it, so don’t take it lightly.

• Do mobility work everyday
• Don’t care about what people think of you
• Push, pull and carry heavy objects often

• Train smart; you can’t train how you did 15, 20, 30yrs ago
• As you change, priorities change also and that is OK
• You are entitled to what your worth and contribute to the world

• Sometimes more is less; take time off/deload, you will be stronger and healthier
• Affliction T-shirts don’t mean you are tough

• Take care of your shoulders; do band work
• Have a lot of tools in your training tool box; CrossFit is one tool (a multi tool, but one tool)
• Eat breakfast every day; 30gm of protein within 30min of waking (no matter what)
• Use your fitness outside; what’s the point if you don’t apply it to life

• Hug and kiss your wife/husband and kids every morning
• Grip and neck need to be worked too
• Have your kids watch: Goonies, Indiana Jones, ET, Farris Bueller’s Day Off.  Maybe it will inspire  them to get outside, be active and use their imaginations

• Foam roll daily
• Carbs in the morning and post workout
• Top 3 supplements to take: Glucosamine/Chondroitin, Fish oil, Multi vitamin
• Top 3 sports Supplements:  quality Whey protein, Glutamine, Creatine

http://crossfitspokane.getprograde.com/

• Don’t stop trying to be better at anything
• Simplify your life; more isn’t always better
• Every movement has a full optimal range of motion; strive to reach it every rep
• “Give Finkle some Dinkle” “Do it, Do it”

• WARM UP.  Not a few arm circles then go bench ; Think General Physical Preparedness
• Test yourself weekly or monthly
• Your kids should see you exercise and being active; make it a part of your life and theirs
• Take Action!
• Fat bar deadlift and towel pullups = strong grip and big forearms

• If you’re a coach/trainer; attend at least one cert/seminar/course per year and one online or ebook every 6 months minimum.
• If you’re at a desk a lot do scapula pushups and pass-throughs a few times a day

• Strong core = strength, Power and Speed; you can’t have any of them with out it
• Use a training journal
• Who gives a crap about what people think of you; be yourself and do what you love (as long as; refer to earlier post)
• I you’re out of shape or over weight, it’s no accident or anyone’s fault but your own; it’s up to you to fix it and you can

• When you get knocked down (you should and you will), you get back up and try again
• Take naps when possible

• Being weak SUCKS
• Strong people are more useful
• Functional fitness isn’t standing on a BOSU ball with 10lb DB’s

• Functional fitness is using you fitness powers for good
• Watch “300” 10 times

• Good Squats are good for the knees 
• Bad squats are bad for the knees
• Women can be strong and feminine 

• It’s kind of fun to do the impossible – Walt Disney
• Go to church and get right with God
• What will you be remembered for when you’re gone?

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This by no means is the end of the list, but a good place to start.

Please post any questions comments or other USEFUL ideas.

Our annual Christmas party is almost here. Make sure you save the date for December 3rd at 6pm. Bring a side to share and a gift for secret santa(limit is $20) There will be some wine provided, but if you have a favorite you would like to bring and share, feel free! Attire is anything but sweaty gym clothes:) Dan and Sheri will be hosting at their house. There is a flyer at the gym with directions and details.

What makes a good coach or training facility?



The market is flooded with gyms, personal trainers, and fitness and nutrition products. So how is one to know what they are getting when they begin training with a coach, trainer or at a gym? Basically, it comes down to the experience of the coach or trainer which will more often than not dictate the quality.

 

So what is the point? The point is, are you getting what you paid for, hopefully experience and not just the shinny equipment. A great coach or trainer should have several “certs” but more importantly to you, experience.

  

Something to remember, a shinny new gym doesn’t correlate with good training, experience, knowledge or practice.

A perfect example of “Functional Stupidity”, but a shinny gym.

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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.

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.

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!!!