Over a year ago Lianna walked through our doors and told us that she wanted to lose some weight and gain some fitness, so she would have a shot at becoming a police officer. At the time, Lianna was spending most of her time behind a counter as a banker; she had not been particularly active, but she had made up her mind to get after her goals. Fast forward to present day, and witness what a strong work ethic coupled with consistent CrossFit can achieve: Lianna is now a patrol officer with Post Falls PD; she was the top physical tester for her class (both male and female), and an important part of the community at CFCd’A!
Both Derek and I are extremely proud of what Lianna has done- as gym owners and coaches, these kind of stories are the ones we live for! Well done, Lianna!
All the guys look sour because Lianna dominated them in PT.
On the Run Squad? Have an itch to get out and run? Get ready for the spring/summer running season and dial in your technique with this 90 minute seminar! Both Derek and I highly recommend your make time for this clinic- running is a skill, like ALL the work we do, and when given an opportunity to learn from an expert, JUMP ON IT!
The skinny:
Thursday April 19th at 5:30pm, and Saturday, April 28 at 8am, each session will last around 90 minutes.
Key points:
Learning to run faster while being efficient
Drills to maintain form
Speed VS. Distance running
Keeping your form/speed while tired
Cost: $5 minimum donation, 100% of the proceeds will go to the Relay for Life Fund
Given by: Mark Curtis and Vicki Starr
Marks’ bio:
Coach, North Idaho Cross Country team – 7 years
4x National Champion US Naval Pentathlon Team
1988 Naval Pentathlon World Champion
US Military Ironman Hawaii record holder – 9:13
Mark and Vicki were two of the winners of the most recent Paleo Challenge, and they have graciously agreed to let us post their before/after pics for the interwebs to see! These two had PERFECT food logs, and excellent attendance for all six weeks of the challenge, and it shows! They began the challenge in pretty good shape-Mark, age 51, and Vicki, age 42, are both life-long athletes.
All of our athletes at CFCd’A have different starting points in their quest for an ideal body composition; getting in the gym and committing to making a positive change is the first, hardest step that all of us have already taken. Once the ball is rolling, folks often find that the last shifts in body comp are the hardest, and these two are a great example of what it takes to drop those those last few pounds, and get into what anyone can see is phenomenal shape! We are proud of you, Mark and Vicki!
Here is the lowdown on how CrossFit Cd’A will be running the Open Workouts in 2012:
-Open WODs will be posted at 5pm PST every Wednesday evening for the next six weeks, and athletes will have until 5pm PST Sunday of the same week to complete the workout.
-CFCd’A will run the Open WOD every Saturday from 8am-10am. This will be run heat style; most likely 2 heats per hour. A live DJ will be spinning, the atmosphere will get you charged up, it is going to be a blast!
-Those that cannot make the Saturday am WOD have two options:
1. CrossFit Spokane Valley will be running the Open WOD all day Friday, with 5:30pm being the “main event”. All CFCd’A athletes are welcome to pop in and throw down, and vice-versa.
2. You can make private arrangements with another athlete/coach to judge and count your reps at another time. This will have to be dependent on your schedule, as well as the class schedule.
-For those athletes looking to maximize performance, we recommend the following schedule: Monday -Wednesday no change. Thursday OFF (plan your meals, ice, some stretching), Friday come in and do the WU and Skill portion of the WOD- and then prep for the Open. Every Friday we will post a special prep workout that will prime movement patterns, rep schemes, and transitions. Saturday: kill it. Sunday: OFF (more meal planning, stretching, rehab).
Some of you have asked about running the Open WOD twice per week, as we did last year. We won’t be doing that this time around, for a few reasons. First, the timeline has been shortened a bit by HQ. Last years’ workouts were posted Tuesday, this year there will only be 96 hours between the WOD being posted and the last call. Multiple attempts were tough last year, and if the programming is anything like it was a year ago, multiple tries will be an invitation to an overuse injury, especially with one less day. Second, programming the same workout twice in the span of 48 hours was great for peoples’ schedules last year, but not ideal from a programming standpoint. Derek and I have discussed this at length and feel the negatives outweigh the positive in this case. Last, our interest is in everyone getting together and throwing their all at the WOD, and the prep scheme we have devised along with Saturday timeframe will allow that for the vast majority of our athletes!
Between our Saturday classes, CF SV’s Friday classes, and the possibility for an athlete to set their own ideal time, everyone should have an opportunity to participate!
It sounds cliche, but the in this case the T-ball coaches were right: everyone who participated in this challenge is a winner. Over 139 inches lost; over 240 pounds shed. Even better, folks got a chance to push the “reset” button on their lifestyle- sleep improved, stress dropped, and healthy eating became the norm. It showed in the gym: 100% of participants PR’ed the Paleo Challenge tester WOD, some nearly doubling their output from six weeks prior.
Although we feel that all the Paleo Challengers finished better off than when they started, any good competition has to have someone take the top spot- and in this case, the winners walked away with a fistful of dollars! Without further ado, your 2012 Paleo Challenge winners:
Top Female (tie)- $500 cash each: Laura Rumpler, Vicki Starr
Top Male- $400 cash: Mark Curtis
Second Place Female (tie)- $100 cash: Darcy VanGundy, Falon Dalton
Second Place Male $100 cash: Jace Robbins
Everybody’s before/after pictures were, for lack of a better term, unreal. Massive shifts in body comp across the board. With our point system, final placings were heavily influenced by logbook scores, which were fairly straight forward: Those with less cheats trended higher in the overall. For the females particularly, the placings were absurdly tight: the top five were separated by 4 points! We would like to post some before/after shots, especially of the winners- but we will hold off until we get a nod of approval from each of them.
We are SO proud of the group as a whole! What a kick-ass community… …Tori has renamed the “CFCDA Paleo Challenge” Facebook group “CFCDA Honey Badgers”, and the crew is still going strong- join the discussion, stay motivated, and let’s keep the ball rolling!
We have a fair amount of educators at the gym, and we would like to show our support for what they do by offering up a teacher discount of $20/month to all of our current and future “educator-athletes”, effective March 1, 2012. The fine print:
-May only be applied to a full-priced membership (i.e. we will not take a further $20 off an already-discounted rate)
-This will not be back-dated, it will be applied to all future payments
-This is geared towards educators in the public school system
-See Jonathan or Derek to have this applied to your membership
We realize that this is a small gesture; however, Derek and I have massive respect for those of you who have chosen to dedicate your professional lives to education. Thanks.
Hey gang, we are happy to announce that we have secured the services of a most excellent physical therapist to help fix your grumpy bits! Technically, this is known as “added value”- we prefer to call it like we see it: KICK-ASS. Here is the lowdown:
-Free advice will be dispensed Tuesdays from 6:30-7:30pm. We will have a first come, first serve sign up on the white board, with 4-6 slots. When you sign up, post your first name as well as your ailment. That way, if someone else has a similar issue they can attend at the same time.
-Use this as an opportunity to fix those nagging issues. Fell out of tree when you were seven? Skiing accident? Arm pinned by a boulder while canyoneering solo, had to cut it off with a rusty pocket knife? PT can help.
Josh Bartoo will be the guru-in-residence, here is a brief bio:
fiancee not included.
Josh was locally born and raised, attending Oregon State University/University of Idaho majoring in Zoology and Physical Therapy School at Idaho State University. A physical therapist for 8 years with career interests in sports medicine and general orthopedics, Josh’s life interests include endurance sports such as high altitude climbing and triathlons, golfing, and basketball.
PBP 2011/12 is complete! Thanks to Susan Cliff for letting us hang with the cool kids at the private beach in front of her amazing home. Turns out having a bonfire going after the plunge makes it WAY better…
Not cold at all.
The Polar Zeus! Epic!
2012 starts off with a bang! See you all tomorrow for the first WOD of the new year, and the first day of the Paleo Challenge!
Double Unders today! Having a rope sized up specifically for your height will make them easier, and as an added bonus you can choose a handle color that suites your personality. For instance, Fresh can get Powder Puff Pink.
Here is how to size them:
Size your rope, and leave the size you need in the comments. The more ropes we order together, the cheaper they get. We will put the order in Friday, November 11. We will charge your account on file directly, no markup. Cost is TBD, should be less than $30 per. 10+ ropes, 10% off. 15 or more, 15% off.
Here is the website where you can see more options:
Tori has been one of the most consistent athletes we have had the pleasure of working with over the last 2+ years. Like DVG, who we featured a few weeks ago, she was one of our first Boot Campers. When Tori came to us, I think it is safe to say she was a bit… …skeptical. She stuck with us after her initial four weeks, even though we made her “pole dance” her squats for a solid 3 months due to a tiny case of quad dominance and tight ankles. Over time, she really began to develop as both an athlete and a lynchpin of the CFCd’A community (you will have to thank her when you are enjoying recipes from the upcoming CFCd’A cookbook). Her love for CrossFit and her desire to constantly better herself are infectious, and any class she is a part of is the better for it. Now, at 50 years old, she is throwing up some big weight, and making it look easy. Nice job, Tori!
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