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.
Come join us this Wednesday, January 11th at 7:30pm for a chat with the good Doctor Burns! Brittany will be giving a short presentation regarding the key elements to wellness, from a physicians’ perspective. After, she will be taking your questions in an informal Q&A (please don’t ask her to look at that nasty rash though). This is FREE for CFCd’A members and family; come join in on the discussion!
Topics will include:
-Sleep: how much is enough
-Nutrition and supplements: what is important
-Exercise: the benefits
-Play, Stress, and Relationships: how they affect your health
Brittany will be giving one lecture a month through June- we have posted a complete schedule of topics at the gym. Make sure to save the date!
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!
Tis’ the season… …for head colds. The prevailing hypothesis as to why this happens is that it is not due to a “change in temperature”, rather that cold weather tends to force people indoors, and more people sharing handles/space/air gives more exposure to virus and bacteria. The solution? A Fortress of Solitude. Cutting off all contact with the outside world will ensure a pristine environment throughout the winter.
Alternately, you could focus on limiting your stressors (get plenty of sleep, eat clean, and don’t over-do the exercise), wash your hands regularly, give obviously sick people a wide berth (remember, if attacked by zombies, a head shot is the best bet).
If you still get sick, despite dialing the Big Three, and get knocked down a bit and manifest an illness, what then? Ideally, you have been a student of your body, and you will realize early in the game that you are fighting something. If you pay close attention, your body will give you clues that something is going on under the hood that needs some attention: maybe some acne, cold sores popping up, or perhaps some joint pain that has been dormant for a while rearing it’s ugly head. We all have different “weak spots” in our systems, and those chinks in our armor can often be the first indicator of a previously imperceptible issue. By taking immediate action, often you can limit the severity of an illness. Getting extra sleep, cutting sugar/alcohol, not working out, and drinking plenty of water are all strategies that can cut down the length of time you feel beat down.
It should go without saying, but if you are full-blown sick (coughing, weak or fatigued, snotty, or with G.I. issues) don’t work out! At best, you will simply be adding yet another stressor for your body to deal with, increasing the amount of time you will be “sick”; at worst you may be in the early stages of zombification. Either way healthy people won’t want to be around you. Assuming you don’t develop a penchant for brains, over a few days that immune system should do its work and beat out the affliction. As you begin to feel better, you will want to get back to the gym. In general, a good rule of thumb is to wait until you feel like you can “get after” a workout …and wait one more day. Usually your mind is a bit ahead of your body. Expect the first few days back to feel terrible, but take heart: within two weeks you should be feeling back to your old self again!
Remember: with your immune system, as in a zombie apocalypse, the best defense is a good offense! Stay healthy by focusing on getting plenty of sleep, good food, and of course CrossFit!
I told them to look tough. Vicki and Tori didn't listen.
If you weren’t one of the lucky 20 attendees to the running clinic last Saturday, you missed out! Mark provided some great instruction and drills with regards to efficient, safe running tech, and we had a beautiful fall day (if a little cold) to apply it! Some of the drills and tech we went over:
-high knee, skips, and serpentine drills for staying within your power base,
-turnover drills for applying technique at speed,
-and hill running strategies and techniques for better results.
All in all, a great way to spend an hour last Sunday morning! Check out this video of Chris Solinsky getting after it with some great form (not the first time I’ve posted this, it fires me up!):
Last month we set a record for referral credits given out! If yours got lost in the shuffle, shoot me an email, or throw a dumbbell at me the next time you are at the gym, I’ll get it squared away ASAP.
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!
You guys asked for it, so we’re bringing them back… Brayson and Brandon of Krav Maga Spokane will be giving another women’s only Krav Maga – self defense seminar at CF CDA. Make sure you sign up in the comments section and let us know how many friends are coming as well. The guys need to know how many pads to bring.
The seminar is scheduled for Saturday, Oct. 29th from 12:30-3 pm. This is open to anyone so feel free to bring your friends. Cost is $30.
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!
This was the least awkward Neti Pot pic I could find on The Google.
The weather is changing, and sniffles are starting to show up at the gym. Using a Neti Pot if you are feeling the sniffles coming on will work wonders. Never heard of it? Read up!
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