5.22.12-Dead Reckoning

05/21/12 by Jonathan | Blog, WOD | No Comments »

5.21.2012- Regional Team WOD 4

05/20/12 by Jonathan | Blog, WOD | 6 Comments »

Baby Boot Camp!

05/20/12 by Derek | Announcements, Blog | 7 Comments »

Photo courtesy of CrossFit Kids.com

CrossFit Coeur d’Alene is proud to announce that we’ll be starting a new children’s summer fitness program, Miss Amy’s Baby Boot Camp!

The Camp will start June 12th and run for 12 weeks; it will be held at the gym and run twice a week, Tuesdays and Thursdays at 9:30. This will fit perfectly for moms and dads that want to work out at the 9:30 CrossFit class. Cost will be $139 for the entire 12 week camp (a second child will be $89). The classes will be a fun, active environment for children between 4 and 8 to develop their minds and bodies; curriculum will include teamwork, fun workouts, singing games, and all sorts of healthy activities. This camp is limited to the first 9 children, so if you’re interested let us know ASAP.

Most of you know Miss Amy from our 6 am CrossFit class. She has been a teacher at Kinder Magic for 8 years and will receive her CrossFit Level 1 Certification in July. We are excited to add her to the coaching staff and we feel lucky to have someone with the level of experience she’s acquired from working with this special population. Anyone who knows Amy can appreciate her passion for CrossFit and cheerful demeaner. Here is a quick word from Miss Amy:

I am so excited to be joining the amazing Crossfit Coeur d’Alene team of trainers, and I’m thrilled to have the chance to teach CrossFit  to your KIDS! I have been crossfitting now for over a year and a half, and I can honestly say that Crossfit has changed my life in many positive ways. I am more fit than I have ever been, stronger physically and mentally, and I have dialed in my nutrition which has me feeling more alive than ever. My husband (Paul) and I have found something we both love and we share our enthusiasm for Crossfit together.

For those of you who know me, or if I have had the blessing of working with your children, you know that my greatest passion in life is teaching. I have been teaching at a wonderful little school called “Kinder-Magic” for eight years, teaching pre-school and kindergarten age children. My goal as a teacher is to engage my children in a way that enables their imaginations to take over and allows them play with abandon. Teaching through play is how a child learns best…

I have been blessed with my little boy William. Being a mom is my biggest accomplishment and I can’t wait to get William excited about coming to the gym for Baby Bootcamp!

Throughout my life I have picked up many hobbies; I’ve lived abroad in Japan and Spain and have developed a deep love for language and culture. I LOVE to paint, I grew up singing and acting in the theatre and I love to garden. Introducing these concepts to my kids brings depth and richness to the curriculum.

I am thrilled to be coaching Baby Bootcamp! I know your kids will love it as we rev up their little engines and get them excited to see just what their amazing little bodies can do!

Miss Amy - always smiling!

Memorial Day Hours

05/20/12 by Derek | Announcements, Blog | No Comments »

Between Regionals and memorial Day, we will have a very limited schedule at the end of the week. We will be closed as follows:

Thursday: No evening classes (am and noon classes still on)

Friday and Sat: Closed for Regionals

Monday (memorial day): We will have one Memorial Day Hero WOD (TBA) at 5:30. Boot camp will still be a go at 6:30.

NW Regional + CFCDA

05/19/12 by Jonathan | Announcements, Blog, Featured | 1 Comment »

booyah.

The Northwest Regional is finally here! Next Friday, Saturday, and Sunday Team CrossFit Coeur d’Alene will be competing with 29 other teams from Washington, Oregon, Idaho, Montana and Alaska for  a chance to represent our region at the 2012 CrossFit Games in Los Angeles! Just getting to the Regional was a feat to be proud of; our region had 120 teams competing during the open, with 75% not making the cut to the next phase of event. The competition will be stiff, with only 3 of the final 30 teams punching a ticket to The Games at the end of 3 days and 6 workouts.

Our team qualified 19th in the open; we are looking to improve on that finish next weekend. Over the last five weeks, we have taken the top 4 athletes from The Open (men: Jonathan, Derek, Trent, Paul; women: Camille, Mandy, Meagan, Ziggy) and have been trying different combinations on the various workouts, plugging in athletes where we think they will be most effective. Many of you have seen us working out, testing, and discussing the various permutations. We have improved immensely, both individually and as a team over the selection process- with every athlete putting up PR’s across all movements and measures: strength, skill, and conditioning. Games rules forces us to cut the team from 8 to 6 by day 1 of competition; and the fierce competition to make the Regional squad has played a huge part in everyones’ improvement. Knowing what workouts we will be performing is a huge advantage from a coaches’ perspective; it allows us to pick our team based on which group of athletes are best for the given work, not just which athletes are the most well-rounded. Now that we are at the end of the selection, we are confident that we have found that best combination that will allow us to maximize our potential next weekend: on the men’s side, Derek, Jonathan, and Paul will compete, with Camille, Meagan, and Ziggy representing CFCd’A on the women’s side. Trent and Mandy will be coming to Regionals as coaches, and have been invaluable throughout the selection process! It is a testament to our depth as a gym that we have so many strong athletes that can contribute to the team.

All eight of us are excited to show what we can do on the Regional workouts! We have been putting up some great numbers in comparison to the Regions that have already competed, now we just have to wait for our turn! The Northwest Region has traditionally been stacked on the team side, with 2 of the last 3 CrossFit Games champions coming from our neck of the woods. This year looks to no different, with many of the top individual athletes opting to go Team rather than Individual. Last year, we qualified 31st (we only got in because the previous year winner was auto-qualified) and finished 15th; this year we want to make the same kind of move and snag that top-3 placing!

CFCDA Team and coaches going to Regionals!

 

 More information on the Northwest Regional can be found here.

More information on the Regional Team WODs can be found here.

For more information on Cheer Squad, get in touch with Team Mom Tori via comments, or post to the Honey Badger Facebook group.

Let’s go CFCd’A!

5.19.2012- Sledding/Biking

05/18/12 by Derek | Blog, WOD | No Comments »

“Sledding/Biking”

In teams of three, AMRAP 30 minutes:

Partner A will be Airdyning

Partner B will be doing a sled drag down and back the entire length of the gym

Partner C will be resting and yelling at the Parter A to pedal faster

When the sledder returns, the team rotates. Use roughly half BW.

Fender Memorial WOD Tomorrow!

05/18/12 by Derek | Announcements, Blog, Featured | 1 Comment »

Every year in May, members of CrossFit CDA migrate to CrossFit Spokane to suffer together in honor of Llythnaniele Fender. Fender was a resident of Spokane, and his mother is a member at CF Spokane. It is a very moving experience to suffer in honor of someone who fought for this country and paid the ultimate sacrifice.

CFCDA athletes will meet at CF Spokane this Saturday at 9 am for the Fender WOD.  CF Spokane is located right off Division on Augusta St.

I apologize for the short notice, we literally just found out the memorial WOD is tomorrow (typically it is on Memorial Day, but that conflicted with Regionals this year). For this reason, we will have normal hours at our gym, but I highly encourage you to make the short drive and honor this young man.

Article about Fender

Women’s Self Defense TOMORROW May 19th!

05/18/12 by Camille | Announcements, Blog | 2 Comments »

When: Saturday May 19th from 12:30pm to 3:00pm

Where: Crossfit Coeur d’Alene

LADIES!  Come join us for a self-defense seminar run by Krav Maga Spokane! Krav Maga is a simple, effective Reality-Based Self -Defense system that emphasizes instinctive movements, practical techniques, and realistic training scenarios. Its’ powerful, easy to learn techniques can empower you, make you more confident, and give you the tools to protect yourself and your loved ones.

The goal of the class is to teach the basics of self defense and fighting. Students will learn Krav Maga’s fighting stance and movement, various punches, kicks from standing position as well as from the ground, elbows and knees, and how to defend against punches, chokes, headlocks and wrist grabs.

If you haven’t attended one of the seminars before, this is a great opportunity to attain skills that could potentially save your life. If you’ve attended before, then this is a great chance to get in more practice as repetition and muscle memory are key for any self defense system. The seminar is open to members and non-members.

The instructor, Brayson Buckner, started his Krav Maga training several years ago in Boise, ID. Over the years Brayson has trained with some of the best Krav Maga Worldwide instructors in the nation.  In turn Brayson advanced quickly through the Krav Maga Worldwide system to become fully certified and one of the highest ranked instructors in Washington and Idaho.

Sign up now, or show up at the class with CASH!

HOW TO REGISTER:

Send an email to info@crossfitcda.com, subject line “Krav Maga.” Leave your phone number and we will call you to and get your payment information.

BBQ’d Jerk-Spiced Shrimp

05/18/12 by TinaMarie | Nutrition, Paleo Recipes | No Comments »

• 1 Tbs. honey
• 1 Tbs. paprika
• 1/2 tsp. salt
• 1/2 tsp. garlic powder
• 1/2 tsp. ground red pepper
• 1/4 tsp. ground thyme
• 1/8 tsp. ground allspice

Combine the above ingredients in bowl, set aside.

• 2 Tbs. olive oil
• 1 1/2 lb. peeled, deveined large shrimp

Combine olive oil and shrimp by tossing together in a bowl.

Thread shrimp evenly onto skewers.  Place on grill rack for a total of 6 minutes, turning once.  Enjoy!

Spartan Race

05/18/12 by Camille | Blog | 6 Comments »

Spartan in the making...

If you are planning on training for the 12 mile Tough Mudder, you might want to consider starting off with a nice 4 mile mud run…. Groupon.com is having a sale on Tough Mudder in Washougal WA. It is normally $100, but they are offerring it for $39. Could be fun!

MORE TO COME ON TOUGH MUDDER. Yes, CFCDA will have a team