Archive for the ‘Announcements’ Category
10/16/11 by Jonathan | Announcements, Blog, Featured, WOD | 9 Comments »
Warm up with: Pistols 3×12, then on to:
“Kelly”
5 rounds of
400m run (big lap)
30 Box Jump 24/20″
30 Wall Ball
Scaling will be by rounds, not reps. Shooting for the CrossFit Games? Try for the low 20′s.
Programming notes:
Wassup with the program, B?
We are 8 weeks into a strength-development cycle. At the end of the week, we will re-test the CrossFit Total we did on 8.27.2011. Allow me to clarify what strength development means, by first noting that we are not trying to “bulk you up”; rather, we are looking for gains in absolute strength (ability to produce force). To do that, we have to move away from the “standard” CrossFit metcons a bit, in order to allow your bodies to adapt to this different stimulus. That does not mean we won’t see those long nut-crushers (today’s “Kelly” being the obvious example), just a bit less often during this cycle. Soon enough, we will be moving back toward power production (the ability to apply all that newly-acquired force, quickly.) and on to to the capacity development (epic metcons, sprints). What we are doing is called block periodization, we are one of very few gyms (and even fewer CrossFit gyms) that takes the time to plan your workouts by the year, not the day or week. We all like the challenge of a really long WOD, where the mental side is as big a factor as the physical. Just as important are the sprint days, the strength days, and the supersets. We do our best to make sure that the workouts are productive, and above all, FUN! Make sure you get after it this week, it is going to be a tough one!
10/16/11 by Dawna | Announcements, Blog | No Comments »
The early-bird recipe submission contest winner is Jen. She has won a copy of Primal Blueprint Quick and Easy Meals, courtesy of Tori. Congratulations and thanks for your recipe submissions!
If you haven’t already checked out the original post on the cookbook project, go take a peek at it (and where have you been?!) All the information you need to submit your recipes can be found there.
As of this afternoon, we have 20 contributors and 68 awesome looking recipes. The cookbook has reached just over 100 pages but it’s nowhere near complete.
We have seen submissions for recipes that vary from ‘as easy as cooking gets’ to more complex. Do you have a quick fall back breakfast when you are running late to work, or maybe a dish you make every year for the holidays that takes a few days to prepare? You may think it’s too simple to be included, but it may end up being someone’s new favorite meal.
The deadline for submissions is November 15th. We have a great start, let’s keep the momentum going!
10/15/11 by Jonathan | Announcements, Blog, Boot Camp, Crossfitters, Featured | No Comments »
this has nothing to do with referral credits.
Fear not brave CrossFitters, your referral credits are coming! If you brought a buddy to Boot Camp, your $50 credit will appear on the Nov. 1 billing cycle. What are YOU going to do with the extra scratch? Personally, I recommend stocking up on toothpaste. An investment in teeth is a solid one.
Thanks again to all of our dedicated athletes who continue to spread the word!
10/12/11 by Dawna | Announcements, Blog | 7 Comments »
Move over Everyday Paleo, CFCDA is putting together a cookbook! (we still love you, Sarah Fragoso)
The finished book will have the CFCDA logo on the cover, a nutritional section with basics on the paleo diet, and answers to your most frequently asked questions along with everyone’s recipes. We are aiming to make this reasonably priced, probably in the $15 range. To make the process as efficient and easy as possible we are using a website that will automatically format the book.
To submit your recipes: go to cookbookfundraiser.com (that’s just the name of the site, this is not a fundraiser). On the right hand side, input the following information:
name of contributor
email address
group name: cfcda
password: recipe
Once you are logged in click the ‘add a recipe’ tab and the template will walk you through the rest. If your recipe is already in electonic format all you need to do is cut and paste. There is a place in the template to add your own personal notes as well. If you’d prefer to submit your recipe in writing there will be flyers at the gym soon.
Ordering your book: There is a place to preorder your cookbook on the homepage after you log in to the website. You may also leave a comment on this post with how many copies you’d like, or let Tori or Dawna know how many copies to reserve for you (in person or via Facebook). We will give a few ‘last call’ announcements at the gym before the order is placed.
We need everyone’s help to make this project a success and the more contributors we have the better our book will be! Easy recipes, complex recipes… if you like it, we want it. Feel free to submit your favorite recipes from the internet or a cookbook, but please remember to cite the source. Since this is a CrossFit CDA cookbook and we encourage paleo-style eating, your recipe should loosely fit those guidelines (some dairy is okay, honey as a sweetener, etc).
The deadline for submitting your recipes is November 15th, but anyone who enters a recipe by 10/7 will be entered to win their choice of Everyday Paleo, Primal Blueprint Quick and Easy Meals, or Paleo Comfort Foods (thanks Tori!). So round up your best paleo recipes and get to posting.
If you have questions or ideas about the project please share them with Tori or Dawna. We will keep you updated on the project as it grows.
10/02/11 by Camille | Announcements, Blog | 7 Comments »
Come say goodbye to Derek before he leaves to Afghanistan! We are having a BBQ at Susan’s house down on Sander’s Beach. If the weather cooperates, we will be rocking out on the private beach! Try out those paleo recipes and bring a dish to share!
Date: Sunday, October 9th
Time: 1pm
Get the address at the gym.
09/28/11 by Jonathan | Announcements, Blog, Crossfitters, Featured, News | 13 Comments »
Derek and I are always talking about our favorite part of being gym owners: the Community of Athletes. We are chock full of great people here at CFCDA, and want to take the time to spotlight an individual with an Athlete Focus! This will be an ongoing series, giving some folks a chance to learn a bit more about your fellow CrossFitter, while letting others finally connect a face with the names you always see up on that whiteboard!
Our first tribe member to be put on center stage: Darcy VanGundy, AKA DVG! Darcy is O.G. at the box: one of our first Boot Camp grads, she has been rocking the evening classes like clockwork for the better part of two years, and it shows. From the coaches standpoint, having DVG in the class always means a few more smiles, a few more laughs, and a dedicated athlete who we can trust to keep pushing herself to achieve more.
It's always sunny when your initials are DVG.
Still smiling, WTF
Recently, Darcy completed her first 1/2 marathon. Here is what she had to say about the experience:
“I wasn’t really sure what to expect during a half marathon, so the only goals I set were to 1) run the entire race, 2) finish, and 3) have fun! Going into it I was super nervous. I trained, went to CrossFit and ran a few days a week. I never ran more than eight miles during training so I was a bit intimidated by running 13.1. I actually threw up my eggs the morning of the race because I was so nervous. I got to the race, did some stretching and squats to get my blood flowing. Then I started running. I couldn’t believe how good I felt! I figured it was adrenaline and would eventually wear off, but it didn’t. Up until the time I crossed the finish line, I felt great! I’m 100% sure that’s because of CrossFit. Like we talked about earlier today, I had never run more than six miles before I started CrossFit and most definitely would never have even thought about running a half marathon. Coming to CrossFit has given me confidence in my fitness and the mental strength to do something like this.”
1. Ten bucks says she is rocking MJ. 2. Seriously, nobody should be this happy while running
Right on DVG! Here's to many more years of achieving your goals! We are with you every step of the way.
Hand over the bling, sucka
If you see DVG around the gym in the next week, she owes you one (1) very enthusiastic burpee (did we mention that comes with being in the focus?)! Make sure you collect!
09/19/11 by Derek | Announcements, Blog, Featured | 3 Comments »
Click for full size
All I can say is wow. 51 athletes participating. $5,400.00 raised. What a humbling experience. If you missed this event, I am truly sorry.
On a Saturday in a little gym in North Idaho, while most people were still in their beds, you guys were warming up, prepping. Weeks of raising funds to help those that have served our country and paid the price with their physical ability, maybe their limbs, or even their life. You were getting ready to pour some sweat, maybe shed a little blood, and show you care.
Four heats of 14 people suffered through the fight, cheering eachother on. Some crazy scores were thrown up; at least half a dozen athletes were well into the 300′s. After each heat, bodies collapsed to the deck and high fives were given. The comradarie was a sight to behold.
Post WOD consisted of a BBQ headed by the grill maestro himself Mike G. We took over the 4th St side walk as we stuffed our faces with bratwurst and plenty of delicious treats and side dishes.
For everyone who raised money, donated money, and/or showed up to show your support, thank you… I have never felt so honored to be a part of something. This community that we’ve fostered is what it’s all about.
Whooping it on
And whooped
Nom nom paleo...
09/14/11 by Derek | Announcements, Blog, Featured | 1 Comment »
Today is the last day to sign up for FGB! Click on the widget below and get on the team!
The WOD will be at the normal 9 am time; we’ll set up in heats when everyone shows up and everyone will have a rep counter. Post WOD, we’ll all march down to the City Park for a BBQ. CFCDA will provide Bratwurst for everyone, drinks and sides are on you. Nothing like punishing yourself with a grueling WOD and feasting on some Brats for your post workout recovery meal!
Oh, and as a gym we have raised $3,436! Let’s get that number over 4k!!! If everyone who hasn’t joined signs up and pitches $20, we would smoke that number! See you there!
09/09/11 by Derek | Announcements, Blog, Featured | 1 Comment »
As of today, the gym has raised $2,321 for Fight Gone Bad. Last year we raised $3,700 and I want to blow that number out of the water! We have about double the number of athletes this year that call CFCDA their home, there’s no reason we can’t crush this together. The money raised so far is from the efforts of 9 people… we have over 100 dedicated athletes, we need EVERY PERSON to get on the team and get at least $25. Strength in numbers, if we work together.
There will be a list of names at the gym… if you are on the FGB team put your name on the list. EVERYBODY should be on there within the next day or two.
Go ahead and click “Join our team” at the top of the page.
To read about the charities and for more info about FGB click here.
09/08/11 by Jonathan | Announcements, Blog, Featured, News | No Comments »
Jeff Tucker: good man.
By now everyone has noticed some of the new elements we have been sprinkling in to the group classes: spotting techniques, fun warmups (salutation pushups!), and other bits of spice. Derek and I have been firm believers in the inclusion of gymnastics in our programming for quite some time, and our weekend with Jeff Tucker of the CrossFit Gymnastics Seminar both supported our commitment to this critical skill set, and gave us some great ideas regarding implementation (plus, we figured out how to talk like a Texan: never move your lower lip).
We are committed to bringing the most effective, challenging, and fun way to stay fit to you- Be ready to challenge yourselves with some new takes on old favorites and a few brand-new movements in the coming months!
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