Archive for the ‘Announcements’ Category
07/07/11 by Jonathan | Announcements, Blog, Crossfitters, Featured, News | 18 Comments »
We have been getting lots of Q’s recently, mostly along the lines of “Where is the effing WOD posted?!”… …quick answer: WODClub is down for the moment; D and I are determining if we will be continuing it’s use. For the time being, we will be posting the workout of the day on the our 4′x8′ iPad, aka the white board.
Every day of the week is posted in the gym, so all the athletes can easily compare scores. As for recording your workouts, we are firm believers in the tried-and-true method of writing shit down. To that end, we have ordered 40 units of a custom-made WODbooks from sports-journals.com (30+ are already spoken for), at a cost of under $14 a pop. We will be providing alphabetized storage for the books (you can bring your own, too) at the gym.
For the handful of athletes who have been diligently logging their score on WODclub, we plan on making arrangements to allow you guys to continue it’s use for a set period of time- long enough to transition to the new (old) system.
Our primary goal with workout tracking has to be adoption; meaning that we want a greater percentage of athletes writing down what they are doing on a daily basis than we are currently seeing with our online tracking system. Plus, no more not showing up when you see airdyne sprints (you know who you are…)
J n D
07/03/11 by Jonathan | Announcements, Blog, Featured | No Comments »
Reminder: we will be open at 6am (CrossFit) and 7:30am (CrossFit High School) on Monday, July 4th. Come in early for a fun team workout early, and enjoy a guilt-free fourth!
06/25/11 by Jonathan | Announcements, Blog, Crossfitters, News | 2 Comments »
Hey everybody! Make sure to keep an eye out for our own Tina Marie, rocking the Ironman this weekend in bib #683! She will also be rockin’ the heart and barbell with these sweet jerseys:
it looks fast just hanging there
the run jersey: a classic cut
Enduro Squad represent!
06/23/11 by Jonathan | Advice, Announcements, Blog, Featured, Nutrition | 5 Comments »
Here is a great post from Sarah Fragoso’s site, Everyday Paleo. Some athletes are easily discouraged in the first six weeks of a paleo/CrossFit lifestyle change because they are seeing pounds dropping off the scale like the contestants on The Biggest Loser. What they are failing to understand is that:
- Muscle weighs more than fat
- If you don’t have much muscle to begin with, you will build it quickly
- It is entirely possible to completely shift your body composition, clothing size, and appearance, AND NOT LOSE A POUND.
Number 3 seems to be the issue that most folks have difficulty with; and Sarah’s post on the subject has a great example of how it is possible. Check it out here:
Attention Scale Addicts
06/20/11 by Jonathan | Announcements, Blog, Crossfitters, Featured | 1 Comment »
Last weekend Camille and I raced in the NIChallenge: paddling 5 miles, trail running about 7, and mountain biking close to 20 in a little over 5 hours. We were given a map 20 minutes before the start, with the task of determining the best way to get as many checkpoints as possible in the time given. Our only training beforehand was CrossFit. Our longest workout: 30 minutes, our longest run: 800m.
One broken chain, two muddy bodies, a whole ton of fun later, we finished! Throughout the race both of us felt great, moved well, and had a blast. We kept our hydration and nutrition dialed, and our fitness saw us through the rest of the way!
For those of you wondering if you can do this sort of thing, YES YOU CAN! The work you do at CFCd’A prepares you for just about anything, and if your head is in the game, your body will follow. We will be doing more of these races over the coming months. Join us!
pics to come….
06/17/11 by Jonathan | Announcements, Blog, News | No Comments »
Check out the Skunks getting their stretch on! Yoga with Brandi was great chance to maximize a rest day, stay mobile, and learn some new stretches. For those of you out of the loop, we have shifted the Saturday Yoga class to Thursdays at 6pm- Brandi runs folks through movements while our 6pm CrossFit class gets their pump n’ stretch on. Nothing like Yoga with a AC/DC soundtrack!
no big deal.
Another Boot in the books. Every time we graduate a class, I am psyched at the influx of really cool folks into our Tribe. All of the athletes had huge improvements over the 4 weeks: dialing their diets, learning a host of new movements, and pushing themselves harder that ever before. We are lucky to call all of them CFCDA athletes!
Miranda, Sarah, Brianna, Jonathan, and Bruce getting their flex on
The 6am hardcore crew: Anna, Jonathan, Ziggy, and Lydia
Scott and Shelby both dropped about 6 minutes from their day 1 time!
Our next class starts next Monday, June 20th! Get your buddies in here, change their lives!
06/15/11 by Jonathan | Announcements, Blog, Featured, News | 2 Comments »
Alright! Our first Groupon! If you are one of the lucky folks who bought the deal, here is the lowdown:
-Groupons can be redeemed at specific class times (M, W, F at 6pm). Class size is limited to 15 students, please email or call us to reserve a spot.
-Groupons will expire Oct. 17th, 2011. Use it or lose it!
For those of you who have not seen the deal, we are offering a 5-class punch card for only $30 (vs. a regular rate of $75). The Groupon deal should NOT be confused with our Boot Camp, which is our 4 week, 12-class program designed to successfully prepare athletes for the rigors of the standard CrossFit class. Think of the Groupon as a GREAT way to try CrossFit and see what we have to offer at CFCd’A!
If you want to jump on the deal, here is the link:
http://www.groupon.com/deals/crossfit-coeur-dalene#fine_print
06/08/11 by Jonathan | Announcements, Blog, Featured | No Comments »
Our Saturday Yoga class is moving to Thursday at 6pm! Brandi Maes will be leading a class designed stretch those tight bits, turning your stiff, twisted-steel body into a mass of supple muscles, ready to crush your next workout.
Classes will be 30 minutes in length, and open to all CFCd’A athletes. For those you participating in our Skunkworks program, this is a great way to make sure you are making the most of your Thursday rest day!
These changes take effect as of this Saturday, June 11. The first Thursday session will be June 16, from 6-6:30pm.
06/07/11 by Jonathan | Announcements, Blog, Featured, News | 6 Comments »
Hey Tribe! Seeing as all of the coaches (and Matt) will be rockin’ the upcoming CrossFit Games Northwest Regional this weekend, we will be closing the gym all day Friday, June 10. Saturday class is cancelled as well; though there will be an open gym at 9am.
Classes will resume as usual Monday am.
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