Check out this post from last year on vitamin D. Very relevant info considering what time of year it is. I’m not a big supplement guy; I get plenty of good stuff from whole foods. Fish oil is one thing I do take, but I also supplement with vitamin D during the winter months. Check it out, especially if you tend to get depressed/moody this time of year!
FYI, the gym will be closed on Christmas Eve and Christmas day. Normal hours on the 23rd. In case two days is too long to go without your CrossFit fix, we will post a WOD for you hard chargers to do at home so check WOD Club.
The Party at Capones was a blast. Some pretty glorious sweaters were being sported, here are just a few pics. If you have more, throw ‘em on Facebook so we can all have a look!
"Bless my lucky stars, it's another party!"
Clear the calendar’s folks, the Christmas Party is scheduled for Saturday, Dec. 18th at 7 pm, at Capone’s! Derek will be back also, so if you haven’t seen him yet you can come say hi and make fun of his beard!
Oh, and there will be an ugly holiday sweatshirt contest, so dig that thing grandma knitted you in ’92 and represent!
Merry Christmas!
Photo courtesy of crossfit.com
For the next few weeks, we will be offering Boot Camp gift certificates that can be gifted to friends and family. The gift cert is available at a discounted price, grab one at the gym. What better way to show someone you care than signing them up to get their @$$ kicked 12 times! Seriously though, I can’t think of a better gift than starting someone on their path to TRUE fitness!
Check out this interesting article from CF West Santa Cruise on joint health. Just another reason why range of motion is key!
Also, watch this video of Nicole Carroll doing a 15 rep BW overhead squat. A perfect example of what strength combined with flexibility can do for you. Do you think she has healthy joints?
Summer is over, the cold weather is here, and the holidays are around the corner. It’s the perfect time to get back in the gym, and there is no better motivator than challenging yourself to eat whole, unprocessed foods.
By popular demand, CrossFit CDA will be kicking off another Paleo Challenge! You guys all know the basics of Paleo; here is a refresher and here are the results from the last challenge.
This challenge is going to be a bit different from the rest. The basic premise is the same:
-Eat paleo foods (meat, veggies, nuts, seeds, fruit), don’t eat sugar, grains, legumes, or dairy.
-Keep a food log.
-Record your workouts, sleep, and stress levels.
-Take a before pic at the gym.
Here is where the challenge differs from previous PC’s:
You will partner up and help each other out; check food logs, share recipes, provide motivation and accountability, etc. You must communicate with your partner at least 5 times a week. This can be done in person, via phone, text, email, whatever. There will be no monetary buy in this time. The winning team will be chosen by your favorite coaches, and there will be prizes. Get your partner and pics by Monday the 18th. The challenge ends before Thanksgiving, so the sooner you start the better you will do.
FAQ:
What about dairy substitutes?
Coconut milk (from the can) is your best bet here. Almond milk is great, but beware of the sweetened stuff. Butter is ok. Check here for more info on dairy subs.
What about alcohol?
I am going to go easy on you guys for this one. You have a 3 drink limit per week. All 3 cannot be consumed in the same outing. Stick with wine, beer has gluten (I know, so depressing). Cider is another option. However, the best thing to do would be to cut it out altogether.
You can’t take my coffee!!!
I wouldn’t dare, as the ramifications would be dreadful. However, I can take away your 5 dollar, 500 calorie frappalatte-grandechino with cream and pumpkin spice syrup. Black coffee is ok. Tea would be a better choice.
How much vegetables should I eat?
A LOT. Green leafies, as much as you can.
Won’t all this fat make me fat?
Nope. Though historically (from 1970’s on) fat has been considered an enemy to the body, we assure you that this is not true. As long as the fat source is non-hydrogenated, unprocessed, and as natural a source as can be found, it is great for your bodies, brain, joints and as a fuel source.
Yep, we just graduated several hard working new CrossFitter’s from our Beginners Bootcamp. If ya see these guys in the gym, introduce yourself and show them the way… teach them the hula hoop shake weight while you’re at it.
In the top pic we have the Perry Clan: Stacey, Harrison, and Taylor. Next to them are Katie, Dane, and Gavin (asleep).
In the bottom photo we have Savahna and Tina Marie. Not pictured: Chelsey, Chrystie, Rami, and Sherri. See you guys on Monday!
And remember, out new bootcamp starts Monday the 11th at 6 am or 7 pm! Slots are still available, so tell your friends to call us for a spot!
FGB 5 was a huge success! We had good turnout and raised over $3,500 for the charities! Out of the 1,500 participating CrossFit affiliates, we are in the top 100 for money raised! Special thanks to the CDA Fire Department and the athletes from CrossFit Spokane for showing up. Trent had the top score at 368- be sure to congratulate him! Check out the pics on Flickr.
301 N 4th
Coeur d'Alene, ID 83814
Email: info@crossfitcda.com
Phone: (208) 623-8136
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