Pump Up Video

Join The Movement from dan staton on Vimeo.

Check Your Ego At the Door!!!!!

Our egos misguide us to do a lot of negative actions in the gym, including:

• comparing our score to other athletes in unhealthy ways,
• sacrificing full range of motion, and
• scaling the WODs to levels that will put us near the top of the pack.

As trainers, it’s our goal to make you much better people inside and outside the gym. We don’t have the opportunity to watch every rep, every squat, or every workout. We know your mind is constantly telling your body to cheat that squat depth or rest more than necessary. It happens to us too.

The problem is that when you only think about that clock and and you’re cheating the squat depth, push-up range of motion, locked out overhead, telling yourself you can’t do something or not pushing yourself to the limits, you’ve only done a fraction of that workout and your score on the board is meaningless.

No egos means achieving personal excellence, making sure every rep counts and pushing ourselves further, even if that doesn’t translate into the best score. As we move forward, try to not think about the clock so much, think about the things mentioned above and have the best, hardest workout of your life.

Find your weakness, make it your STRENGTH!

-Bulldog

University Baseball

The U-High Baseball program continues to impress us at FTP. We have over 30 athletes from the freshman team up to the varsity training with us currently. This will be an intense 12 week program and we will turn boys into men. Follow along as we enhance athleticism and as always, create stronger athletes mentally and physically.
-Bulldog

what an amazing event!

CF for Hunger: Men's Final Event from dan staton on Vimeo.

Trap Bar Deadlifts

The hand position allows a more vertical pull and changes the leverage from a traditional straight bar deadlift, also keeps the back flatter - not rounding - and therefore safer from strain. Because of all this, you can actually go very heavy - in my opinion much heavier than with a straight bar, and it doesn't bang your shins up either!

Give Credit where Credit is Due!

This is one of my favorite colleagues, we adopt a lot of his training methodology.

Enjoy

Fast Trac & CrossFit

We encourage all our athletes to not only spend time participating in our Fast Trac classes, but to also to incorporate time in our sister company; CrossFit . Both classes work on total conditioning and we pride ourselves on being the most intense and challenging workouts in the Inland Northwest. Fast Trac will always have its focus on speed, agility, quickness and explosiveness. CrossFit specializes in not specializing. At CrossFit we aim to be great at the following 10 general physical skills:

1. endurance
2. stamina
3. strength
4. flexibility
5. speed
6. power
7. coordination
8. balance
9. agility
10. accuracy

All Fast Trac memberships allow access to both CrossFit and Fast Trac classes, this is not the case for our CrossFit members so take advantage athletes. 3, 2, 1, ... Go!

We're on Facebook

Fast Trac Performance on Facebook

Mt. Spokane baseball going hard

The Mt. Spokane baseball group have been training for 8 weeks, and they are showing great improvements in all areas including strength, agility, explosiveness, and mental toughness. We have been pushing them hard, and they have been up for the challenge. Great Job guys! Keep up the hard work. Don't forget about hitting, and throwing this winter.

Train Hard, Play Hard

I was able to watch athletes that have worked hard at Fast Trac line up against each other at a JV Football game (NC vs. G-Prep). Pictured Below is Jake DeVleming of NC tackling Zach Grenz of GP, both FTP athletes. Nice job men!

Ladies Dominate

A lot of estrogen is pumping through the walls of FTP!
Why isn't your team training with us and getting on the fast track?

Fall Schedule

Starting 9/8/2009

Fast Trac Classes:

Monday - 5pm
Tuesday - 5 and 7pm
Wednesday - 5 and 7pm
Thursday - 5 and 7pm

***All FTP athletes may supplement FTP classes with CrossFit classes. Coaches, inquire within about private camps and team training.

Mt. Spokane Baseball

Kelly, Brandon, Mike, Alex...Mt. Spokane Baseball players started their pre-season training with us this week. They all made it through the baseline testing on Monday...and had their first real taste of training Crossfit style today...

21-15-9

Wall Ball Shots (#20)
Burpees
Box Jumps

for time.

Great Job today guys.

Updated Class Schedule for Summer 2009

MONDAY - 12PM 5PM
TUESDAY - 12PM 5PM
WEDNESDAY - 12PM 5PM
THURSDAY - 12PM 5PM
FRIDAY - 12PM

Jason Strikes Again!

The following is an excerpt from an email I got from Jason Nokes mom (Denise)...this is what hard work is all about!


Jason Nokes wins 3A - Regional Championships at Spokane Falls Community College May 23rd, 2009. He won the 400m with a new record time @ 49.67 – he was amazing! This a photo from Sunday’s paper of him coming around that final corner-going for the win. The Hanford guy was favored to win. He will be competing at the Washington State WIAA Track and Field Championships on May, 28th, 29th, and 30th.

Congrats Jason!

GSL '09 All City Track Championships

2009 - GSL All City – District Championships May 15, 2009

 1^st - Jason Nokes – 400 Meter - MSHS Record @ 49.9 / Jason Nokes - GSL All City Champion

2009 - GSL All City – Champions - 4 X 400 Relay / Jack Cerenzia, Chase Naccarato, Chris Nickeson, Jason Nokes

Mt Spokane High School – 4 X 400 Relay - School Record – 3:22.84

Coach Figueira, Chase Naccarato, Jack Cerenzia, Jason Nokes, Chris Nickeson, Coach Turner

Sub :50 seconds

Jason Nokes of Mt. Spokane High School trained with us for about 6 months prior to hitting his senior year of track. His main event is the 400m, in which we set a goal of (1) breaking 50 seconds and (2) dominating at state this year. Congrats to Jason as he has a few weeks of track left and he just broke the 50 second barrier with a 49.9 in the 400m ...SWEET!

Beliefs are the assumptions we make about ourselves, about others in the world and about how we expect things to be. Beliefs are also how we think things really are. Belief is a feeling, do you believe?

3 Weeks until NW CrossFit Qualifier...

Here's this week's line-up:

Monday: Workout 1 -

Snatch (power or full) x 5 reps (135#/95#)
Short Sandbag Carry (90#/70#) 100 yards
Snatch x 4 reps
Sandbag Carry
Snatch x 3 reps
Sandbag Carry
Snatch x 2 reps
Sandbag Carry
Snatch x 1 rep

Rest 4 hours....

Workout 2 -

Complete 5 rounds for time of:
Deadlifts x 7 reps (275#/185#)
30 Air Squats
7 Handstand Push Ups

Tuesday: For time...
800m run
Three rounds of :
10 HSC 155lb/100lb
20 chest to bar pullups
30 box jump 30"/24"
...800m run (after the 3 rounds are completed.

Wednesday:

6 Rounds for time of:
30 Squats
10 Chest to Bar Pull Ups
5 Power Clean / Anyway Overhead x 155# (105# women)

Thursday: REST DAY

Friday:
Workout 1-
3 Rounds for time of:
450m Run
30 Overhead Squats x 95# (65# women)

Rest 4 hours...

For Time:
2k Row
Followed by six rounds of:
20 Box Jumps
10 Wall Balls

Saturday: Active Rest (hiking, dirt biking)
Sunday: REST DAY

FTP COMBINE

We had a great turn out at our first annual High School Combine. We had numerous valley high school athletes and they did their best. We had some impressive numbers and overall a very serious group of athletes, we wish the well. Here are a few pics from the event...

Getting 'em ready!

The NFL combine is extremely important for any potential NFL athlete, however a great deal of stock is held in a NFL Pro Day. These are not as all-encompassing as the combine, but they are important enough for the key decision-makers in the league to travel around the country for more than a month to see the talent up close and personal. We had the opportunity to work with Robert Paulele from UNLV. Good Luck Robert in L.A. !!!!

High School Combine

click the attachment to see our flyer regarding details on the upcoming COMBINE

file:///Users/danstaton/Desktop/Documents/FTP/PDF/FTP_combine.pdf

Getting FASTER

Keep up the great work athletes! Big shout out to U-high Baseball, man you guys work hard! Also, the Seminoles just started this week and they're in for a great program. To all our harding working FTP athletes, keep on keeping!
-Coach Bulldog

University High School meets "Dr. Tabata"

Player	Reps
Billy	331
Jacob	344
Ian	259
Mike	349
David L.	262
Trevor M.	269
John S.	276
John R.	305
Cody	241
Andrew S.	277
Derek	283
Ryan S.	262
Adam R.	246
Adam J.	214
Andrew T.	311
Justin	306
Mitchell	229
Henry	245
Ryan H.	206
Landon	266
Zach	196
Colin	252

Ages 8 - 18

We train all athletes from ages 8 - 18 on:

• Speed Acceleration
• Speed Agility
• Speed Explosion
• Speed Strength

Facility is Looking Good!

Check out a shot of our 8,000 sq ft facility! We are having a blast, come back often as we will be having a mini-combine coming up shortly!

Thanks!