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:
Sunday, November 6th 10am, block off a bit over an hour.
Running Clinic
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 Boy’s & Girls Club of Cd’A
Given by: Mark Curtis
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
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!
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!
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!
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!
Last weekend CrossFit Cd’A hosted the “31 Heroes” WOD to benefit the families of the soldiers who were lost on August 6th, 2011 in Afghanistan. For those of you unfamiliar with the tragedy, here is a link with further info: Chinook shot down; many lives lost.
Derek and I are extremely proud of that the CFCd’A community came together to support this great cause on such short notice- each of the athletes pictured above not only donated cash to the families affected by the events of August 6th, but truly gave a bit of themselves as well.
If you are interested in donating to the cause, you can still do so by going here. Again, 100% of the proceeds will go to the families of the Servicemen who lost their lives in the events of August 6, 2011.
Thank you to all who gave both time and money in support!
"pretty sure we are somewhere near the green part..."
We awoke at 5:15am, snarfed some mancakes (see below), and did one last gear check before our heading out the door for the Flaming Chicken 12 hour Adventure Race. Everything looked good: bikes, packs, and food were dialed. Packing in the truck, we popped some tunes, got out the race directions, and proceeded to get lost on the way to the starting line. Not the most auspicious start, granted. We blame shoddy directions.
the "mancake": 5 eggs, pre-fried the night before into a patty of manly deliciousness
Eventually, we happened upon the race HQ, and having passed our pre-test (clever race director, testing our iron will before the gun went off), got our gear set up. The day was to unfold as follows: three separate stages, with six control points throughout each stage. Each team was required to hit at least one control per stage, with the goal being all 18 controls in the 12 hour time limit. We were allowed a compass, and were given a USGS map stripped of all marks save some roads and elevation markers (it was an old map, we were warned that the roads marked “may not be accurate”). Start with a mountain bike through the Deschutes NF, then a paddle on the Deschutes River, and finally a trek back through the forest.
Why we brought Derek
As the 30-second countdown to the start commenced, teams began to clip into their bikes, and push towards the line. Most teams. We were still running a bit late… …Derek was still trying to sort out which direction we should go, and I was still getting the fear out (you know what I mean), John suggested that we do the smart thing and follow the people who look like they know what they are doing. Always a sound tactic.
I, for one, applaude the short-shorts
Eventually we got moving, and proceeded to start knocking off control points pretty quickly. Having a Recon Marine on your team can be helpful in orienteering situations, though he insisted on wearing short shorts and his Marine-issue t-shirt (“Gotta go with what you know!”). Over the next 35-40 miles we snagged all six bike controls, and headed to transition for the switch to the canoe.
As a three-man team, I figured a 3 man boat would be much faster than 3 one-man kayaks. I was wrong. In fact, a 3-man canoe is no match for a 14 year-old girl paddling a rented open-top kayak (seriously, she smoked us). Regardless, we kept a stiff upper lip and slogged to all 6 controls on the paddle portion. Not a ton of map reading here, teams just had to be willing to put 7 miles in, half of which were upstream (the last half). On a personal note, having spent the better part of a decade rowing boats, I can say with a fair bit of certainty that canoes are tippy, slow, and frustrating. I much prefer rowing shells, were are tippy, fast, and frustrating. Lewis and Clark were animals.
Bet you didn't know Sasquatch rocks knee-highs and a red backpack.
Getting back to the transition, we found we had gone from the tip of the pack the caboose. This was expected, as EVERYONE PASSED US on the water. Ah well. Chin up, eh? We crushed some calories, re-upped the water/Nuun mixes, and hit the trek. As we left the transition area, we checked the clock: 5 hours until “drop-dead time”.
This is where our fitness really helped, and we had a blast poking around the forest looking for little orange and white boxes. Derek did the route finding again, while teaching us how to set bear traps with only a pocket knife and 3 twigs. All of the points were well off the beaten path, requiring legit bushwacking and orienteering skills. Over 4 hours, we racked up five of the six points, and had to make a decision: go for it, and risk going over time, or play it safe? Mustering my best Al Pacino-in-”Any Given Sunday” voice I ended the debate by screaming “I WANT THAT POINT!!”. John and Derek, lacking any rebuttal, simply looked at each other and shrugged. I think I startled a few squirrels, as they started chittering at that point as well. We knew it would be tight, and set a “turn around time” at which we would stop searching and hurry back (we were 2-3 miles from the finish at this point). Heading off into the brush, we decided to spread out a bit to maximize the search area, agreeing to stay in vocal range and meet up at the turn around time. Come turn around time, I completely ignored reason and kept searching (shocking, I know), but to no avail. The last point would reamin a mystery.
even a blind squirrel can find a nut every once in a while. Point 93 here took some lookin'
We ended up crossing the line about 20 minutes under the wire, with 17 of 18 controls and HUGE grins on our faces. The race organizers had set out a wicked spread of brats, burgers, and beers, and we took full advantage. A quick dip in the river (cold, by the way), and we were informed that we had managed a 3rd place with our efforts, which we are still very pleased about. Admittedly, we were a bit jealous of the guy who brought his own map (he told us “well, yeah, it has road and trail numbers, but other than that it is really the same as the one you guys have”), and everyone else’s kayaks. Subsisting solely on copious amounts of dried fruit and nuts for 12 hours also forced us to hike 3 across rather than in a line, if you catch my drift (I caught Derek’s a few times too many). We are definitely going to be doing more of these races, and look forward to preparing for them the same way we prepared for this one: playing around in and out of the gym, running a little every so often, and making sure being fit is fun. Next time though, we will be paddling kayaks.
too bad they didn't have a "tallest team" category, we would have owned it
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…)
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