Fasttrac performance athlete

Fasttrac performance wants to congratulate Hayley Hendrickson. Hayley worked so hard this last year training at Fasttrac performance/crossfit. Hard work pays off, great work girl!

"Hayley Hendricksen signed an NLI to play for the Gaels next season. Moraga, CA - Saint Mary's women's basketball head coach Paul Thomas announced the signing of Hayley Hendricksen (Spokane, WA) to a National Letter of Intent to play basketball for the Gaels beginning with the 2011-12 season. Hendricksen is the second women's basketball student-athlete to sign an NLI, joining Amanda Arter (Brea, CA). "Hayley comes from one of the most respected programs from the Northwest in Lewis & Clark High School," said coach Thomas. "She brings versatility and an aggressive winning attitude to our programs. In the classroom, Hayley is a valuable asset to Saint Mary's College. She is the epitome of a student-athlete." Hendricksen is currently a senior at Lewis & Clark HS in Spokane, Washington. The six-foot versatile forward averaged 11 points, eight rebounds and 2.3 assists during her junior season. She has received numerous individual honors including being named to the All Greater Spokane League All-Conference Team, All Bi-County, MVP at the Jack Blair Memorial Tournament for Inland Empire Leagues, the Oregon End of Trail All-Tournament Team and voted Best Offensive Player by her LC teammates. Her other experience included playing on the Spokane Stars, winning two West Coast tournaments and notching a 50-1 record. She also played on the Northwest Blazers, going undefeated in Division II in West Coast tournaments. Hendricksen is a multi-sport athlete at Lewis & Clark HS. She is a letterwinner in softball, volleyball and tennis, having also been named to the All-Greater Spokane League First Team in tennis."

Acceleration

The ability to accelerate is a corner stone of almost all sports. Today our athletes worked very hard at improving their ability to accelerate efficiently with maximal power. We want to welcome Brooke to the Facility. You are a stud, keep up the hard work! Bnut

FTP Athletes Winning Championships

LC Ladies Basketball win state championship 4A. Our own Haley Hendrickson contributed with 11 points. Congrats!

Also, the NW Christian Knights won their 2B state championship. Congrats Men.

Partner WOD

Nothing is worse than letting your team down. We do partner workouts to foster an environment where you perform your best even when your body begs for a break. Today's WOD:

5 Minute AMRAP (as many reps as possible) Clean & Jerk - 5 reps each partner than switch.

5 Min AMRAP Burpee Box Jumps (24") - 1 rep each partner than switch

5 Min AMRAP Plate Pushes 20 yards - 1 rep each partner than switch

Who's got Ups?

Elasticity...everybody could use more. Your ability to store and release energy is key for vertical. No matter your sport, more spring in step equates to more playing time. What are you doing to increase your vert?

Wednesday's Workout

Great Workout Today at Crossfit FTP...

10-1 Back squats

1-10 10yd plate push

Wednesday's Workout

4 keys to success for Agility...

1. Wide base

2. Low center of gravity

3. Strong back

4. Weight on the inside foot (spider touch)

There are many people that will go through there whole life and be okay with being average...then there are those that want to separate themselves form the herd....the difference is commitment to excellence, and hard work.

Today Sam, Al, Walker, Tanner, Austin, and Steven worked hard on agility skills. It's fun for us to see improvement so quickly, and I like your commitment. Remember, only perfect practice makes perfect.

See you all Monday.

KC

Elasticity

SCC - stretch shortening cycle aka your ability to store and release energy. Every athlete wants ups, they want to jump higher and further... they want to be more "explosive"

At FTP, we specialize in improving athletic performance and increasing work capacity. Our mantra is to break away from the herd, the only way to do that is to put in the work.

Set your goals for 2011, it's not too late: SMART

S. - specific goals

M. - measurable

A. - Attainable

R. - Relevant

T. - Timeline

Mead Baseball Camps

Mead baseball players learning how to increase their speed and improve their athletic prowess. Where's your team at?

MIP

Spencer was awarded Mt Spokane Baseball Team's "Most Improved Player." This is the second year in a row a Fast Trac athlete has won this award. Hard work does pay off. What are you doing to break away from the herd and standout?