CrossFit Spokane Valley

3 Tasks and a WOD

Kenton Clairmont — Fri, 18 May 2012 04:27:45 +0000

The Spokane Valley Northwest Regional shirts have arrived! Pick up your shirts and wear them with pride...Can't wait to see everyone at the event next weekend!

Task 1

1 x 20 unbroken back squat (75% max)

Task 2

5 rep max touch and go deadlift

Task 3

1 mile run

Task 4

10 burpees

15 toes to bar

20 over the box box jumps

Kenton Clairmont — Thu, 17 May 2012 04:57:48 +0000

I know there are many of you that may be asking yourself what the purpose of the olympic lifts in a General Physical Program. After all we are not professional football players, or training to be power lifters, right? Well your right about that but the benefits of performing and mastering the olympic lifts such as the dead lift, the clean and jerk, and the snatch do so much more than just work muscle.

Check out this article that lists and explains the many benefits of the olympic lifts.

Olympic Lift:

x3 60%

x2 70%

x1 75%

x1 80%

Conditioning:

9-7-5

Hanging Full Snatch #115/#75

50 Double Unders

“COE”

Kenton Clairmont — Wed, 16 May 2012 03:51:25 +0000

Check it out! Crossfit Spokane Valley spotlighted in the Northwest Regionals Blog!

Hero WOD’s

CrossFit is quickly becoming “the training” program for our Military, Law Enforcement and Fire Fighters. Since day one CrossFit has embraced our men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us and our country safe.

These CrossFit Hero WODs listed below are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort.

“Coe“

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

You are all Crossfitters, so like it or not you are an athlete...This may be something that you have been called your whole life, or maybe this is the first time you have ever been called an athlete...regardless of which one you fall under NUTRITION IS THE MOST IMPORTANT THING. Get to know it, embrace it, and perform better!

Nutrition: Nutrition for the Athlete

Tuesday April 15th

Kenton Clairmont — Tue, 15 May 2012 04:59:48 +0000

Strength/Power:

1) Full Clean (off blocks)

x2 70% of max

x2 75% of max

x2 80% of max

x3 85% of max

2) Heaving snatch balance

4 sets of 1 (heavy)

Conditioning:

7 minute AMRAP

20 hand release push-ups

30 Double Unders

Nutrition: For anyone ready to go full force with the Paleo Diet check out this book.

“Nutts”

Kenton Clairmont — Mon, 14 May 2012 05:10:48 +0000

I hope all you moms out there had a great Mothers Day!

“Nutts”

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Friday May 11

Kenton Clairmont — Fri, 11 May 2012 04:39:49 +0000

IF YOU ORDERED A CROSSFIT SPOKANE REGIONAL SHIRT YOU CAN PAY FOR THEM NOW. WE WILL HAVE THEM IN THE NEXT COUPLE OF WEEKS! IF YOU HAVEN'T ORDERED ONE WE DO HAVE JUST A FEW EXTRAS. GET THEM BEFORE THEY ARE GONE!

Endurance is a big part of your over all fitness, and one of the best ways to increase your endurance is to RUN BABY RUN! That is something us North western Crossfitters only get to do about 5 months a year, so enjoy the run.

Jerry

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

For time:
Run 1 mile
Row 2K
Run 1 mile

Nutrition: Paleo Seafood anyone?

Thursday April 10th

Kenton Clairmont — Thu, 10 May 2012 03:35:51 +0000

The fitness Women on the Planet shows us how it's done. Notice the strong back, and how she explodes through the hips! WOW!

Technique/Power Training

Snatch

OFF BLOCKS

x2 70% max

x2 75% max

x2 80% max

x3 85% max

Back squat

1 x 20 UNBROKEN 70% Max

Conditioning:

40 yds plate push

15 HSPU

40 yds plate push

12 HSPU

40 yds plate push

9HSPU