Archive for the ‘News’ Category

Wellness Lecture Series with Dr. Brittany Burns- Food Allergies vs. Intolerance

knowledge, dropped.

Join us Friday May 11th at 6:30 pm for another great discussion with Dr. Brittany Burns! Learn about the difference between a food allergy and a food intolerance. Dr. Brittany will be reviewing the role food plays in many common ailments, including acne, IBS, recurrent sinusitis, seasonal allergies, migraines, and more!

This class is FREE for CFCd’A members and family, so if you are one of the many athletes who is fighting the good fight to stay paleo in a household that is not paleo-friendly, bring your family along and educate them! As usual, there will be a short lecture followed by a Q&A session.

Check out Brittany’s website here for more info!

Run Like a Donkey? Fix it at Our Run Clinic! TONIGHT

Bagan, shorn and in Dockers.

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

Vicki’s bio:

6x Ironman finisher, 2 podium finishes, 1x Ironman World Championship finisher

Marathon PR 3:24

Boston Marathon finisher

Run, fitness, strength coach 13 years

 

Get psyched, watch this video:

 

 

Wellness Series TONIGHT: Phenotype vs. Genotype

knowledge, dropped.

What’s the best way to play the cards you have been dealt in the game of life? Phenotype is just that; how the daily choices you make can effect how you express your genes. Will you be the best version of yourself, or will you fall prey to poor lifestyle choices, and increase your chances of manifesting deseases that would otherwise lie dormant?

Join Dr. Brittany Burns this Thursday, March 29th (TONIGHT) at 7:30 pm for an exciting discussion on Phenotype vs. Genotype! She will be covering various topics, including the aforementioned issue of lifestyle choices and western desease (diabetes, heart desease, cancer, obesity…), medical anthropology, and a discussion on realistic and healthy body composition based on your body type and genetic set point, as opposed to what is dictated by mainstream media.

As always, this lecture is FREE for all CFCDA members! See you there!

 

Paleo Challenge Before/After: Mark and Vicki

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!

(click on a pic to enlarge)

The DodgeBall Schedule-First Game March 19th at 6:00

Dodgeball Schedule

If you are wanting to play, check this out! ZERO cost to you. We have two teams, CFCDA A and B- each team needs a minimum of 6 players and a max of 8. Starting March 19th, games will Monday and Wednesday evenings, from 6-8pm. Each team plays twice. Except for games where CFCDA A plays CFCDA B, the same players can hang around all night and put the hurt on the other guys! Folks who signed up for the team have first dibs on slots. At 4:30pm on game day, any open slots will be up for grabs. I’ll post game times and any open slots on Facebook!

Can I get a hell yeah?

are you a bullet or a target?

 

 

 

 

 

Open WOD 12.1

The Open is upon us, and it is… …effing burpees. Ah well. At least HQ does not program with Airdynes! The plan, if you all missed it:

1. SIGN UP FOR THE OPEN! It’s not too late, you have until Sunday at 5pm to get with the program!

2. See this post?for the lowdown on weekly timelines, etc.

3. Make the Burpee.

Judging is going to be critical, if you are doing the WOD, prep yourself on standards here. We will have our super-secret-ninja WOD 12.1 prep posted on the Thursday board at the gym- let’s get after it!

Wellness Lecture, this Thursday Feb 23, 2012 at 7:45pm

Cholesterol Lecture Notes

A quick reminder that Dr. Brittany Burns will be bringing her whole bag of awesome for another talk in our ongoing Wellness Lecture Series. The topic this time around? Cholesterol and Paleo!

Show up for a WOD, stay for some knowledge. Get thee some.

Yep, she's a doctor. And a good cook.

 

Additional Classes

First off, we’ve started up Yoga again on Saturday at 10 am, effective immediately. You can stay after the regular WOD and participate, or just show up for yoga. If you’re one of those tight crossfiters (you know who you are), you really need to make this a priority! The yoga class has been in and out of the schedule, we are happy to provide it for the group, but want to see it utilized. In fact, there are a handful of you out there who we would rather see SKIP the Saturday wod and show up to yoga! In other words, quit driving with your E-brake on!

Starting the week of Feb. 13th, we’ll be adding a few classes:

We’ll have a 4:30 pm CrossFit on Monday and Wednesday and Friday??only.

After School Athletes class will move to 3:45 on M, W, F. This class is geared towards teens involved in sports who need a strength and conditioning program in their offseason, as well as kids looking to get fit and have fun. For more info on this class see Derek or Jon.

We’ll be starting a Saturday morning specialty class at 8:00. The class will focus on different things each session and range from Olympic Weightlifting, Rowing, Gymnastics, Dynamic Effort Strength, etc. Spots will be limited, and you’ll be required to sign up at the gym.

Other schedule changes starting the week of Feb. 13th:

Friday 6:30pm class will be cut from the schedule- There will still be two evening classes (4:30 and 5:30), just no 6:30pm.

After School Athletes, unite!

Wellness: Back to the Basics

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!

 

Thanksgiving Hours!

With overindulgence nearly upon us, many of you have been asking about gym hours over the holiday. The basic schedule will be as follows:

Monday-Wednesday: No change, standard schedule.

Thursday: 9:30am

Friday: 9:30am, 5:30pm

Saturday: 9am

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