FTP

Fasttrac performance athlete

2011-04-14T19:28:00.000-07:00

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

2011-04-05T20:07:00.000-07:00

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

2011-03-06T20:16:00.000-08:00

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

2011-02-07T17:08:00.000-08:00

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?

2011-02-01T13:54:00.001-08:00

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

2011-01-19T19:21:00.000-08:00

Great Workout Today at Crossfit FTP...

10-1 Back squats

1-10 10yd plate push

Wednesday's Workout

2011-01-12T22:32:00.000-08:00

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.

Elasticity

2011-01-11T16:59:00.000-08:00

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

2011-01-10T20:22:00.000-08:00

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

MIP

2011-01-05T08:23:00.000-08:00

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?

Oct 26, 2010

2010-10-27T12:19:00.000-07:00

Speed Acceleration-
Form wall running
Starts at 10m
Band sprints
30 m times Sprint x 5

Power/ strength-
Power clean/ squat clean 5x 3

Wod-
5 Cleans, 20 double unders
x 3 rounds for time

Sign up for the crossfit comp this Friday, there is still time.
-Bnut

Sept 22, 2010

2010-09-23T10:33:00.000-07:00

Plyometrics-
skips, hurdles, broad jump, bounds, x3

Wod-
60 sec of work 30 sec of rest 4 rounds
DB thrusters #20-40

3 minutes max rep dead lift

Timed mile!

Tough workout today. Great effort all the way around.
-Bnut

Sept 21, 2010

2010-09-21T23:55:00.000-07:00

Agility-
Speed ladders 15x2
Agility cones 3x3
Wod-
First step matrix with a band tabata style.

Max power clean

Great pull today john new pr on the cleans. Calvin i hope your too bruised!
-Bnut

Sept 9, 2010

2010-09-10T11:23:00.000-07:00

Agility-
Speed ladders with a 2 step burst
Speed-
Headed to head 10m sprints x20
Endurance-
Timed 1 mile run

Wod-
21-15-9
DB squat clean/thruster
Burpees
Dips

A tough week comes to an end. I love the intensity, things are becoming more and more competitive every day. Ryu & B-diddy, nice PR this week with a 155 power clean.

-Bnut

Sept 8, 2010

2010-09-09T13:48:00.000-07:00

Agility-
Speed drills through cones
Extended 5-10-5
Agility gasser

Wod- 3 rounds for time
50 box jumps
40 squats
30situps
20 push ups
10 pull ups
500m row

2010-09-03T00:54:00.000-07:00

TEST DAY

John: killed the 5-10-5 and max broad. Keep working brother you turning into a monster.
Calvin: 205 dead on your first go. Your potential is amazing. LETS GET IT

-Bnut

Sept 1, 2010

2010-09-03T00:46:00.000-07:00

Elasticity-
Static hold max vert x10
Counter movement jump max x10
Depth jump x10
Second and third round performed with DB.

Wod-
400m sprint
20 pull ups
20 burpees
If a break occurs and an extra round.

Ryu, nice time sir. your an animal
-Bnut

2010-08-31T20:19:00.000-07:00

Speed:
Speed cones x 10

Wod 1: 5 rounds for time
Perform 15 dead lifts, 10 power cleans, 5 push jerks unbroken.
5 burpees for every break

Wod 2: 2k row

Aug 26, 2010

2010-08-26T20:26:00.000-07:00

Agility/foot speed-
Speed ladders, coned shuffle, side run, sprint and back peddle techniques

Wod-
Power clean x10
200m sprint
5rounds for time

Power cleans are not easily performed correctly. The more technical work outs are challenging and at times frustrating. You guys performed extremely well today. Your getting better and more sound with every rep, keep up the hard work.

-Bnut

Aug 24, 2010

2010-08-24T19:57:00.000-07:00

Speed- Banded broad jump, sprint, back pedal, shuffle drills

Wod #1-
Team tire flips x15
Farmer walks x 100 yards, #35lb kettle bells

Wod#2-
Timed mile.

Aug 19, 2010

2010-08-20T14:55:00.000-07:00

Speed-
800m x2, 1 min rest between
400m x2, 1 min rest between
200m x2, 1 min rest between
100m x2, 1 min rest between

Great effort today from every athlete.
Zach, good luck this year man, your well equipped and have worked your tail off this summer. Kill it this season buddy, see you soon.

-Bnut

Aug 18,2010

2010-08-18T20:42:00.000-07:00

Elasticity
-Static max jump x10, Counter movement jump x10, Continuous vert x 30 sec
Second set with DB in hand
-Box jump matrix x4

WOD
21-15-9
Med ball cleans, Knee tucks, Squats
or
10 minute AMRAP
Dead lift x7, Squats x14, Jump rope x21

Killing it today! You guys are improving every day,its amazing to watch you athletes accomplish things you never thought possible.
Keep pushing!
Michael, welcome to FTP.
-Bnut

Aug 17, 2010

2010-08-17T20:33:00.000-07:00

Agility/ Foot speed-
Speed ladders x 10
Cone 'T' drills

WOD #1-
Plate push x6 while your partner does push ups x3 rounds
post time and reps

WOD #2-
Wall balls shots x15, 200m run, x3 rounds
Post times

Aug 16, 2010

2010-08-16T21:01:00.000-07:00

Speed Acceleration-
Knee & elbow drive technique
Speed starts
Timed 20m dash

Strength-
Press x5, Push press x5, Push jerk x5
Unbroken with a 400m run after every set
3 rounds for time

Great start to the week. TW do work tomorrow, you're going to kill it.

Aug 11, 2010

2010-08-11T20:17:00.000-07:00

Speed and Agility Drills-Speed ladder, agility cones, 5-10-5

Wod #1- 30 sledge hammers, 3 tire flips, 12 wb, 10 ring dips. Post time

Wod #2- 10 power snatch, 400m run x 3 rounds. Post time

Happy bday Bulldog. Great work on your testing today Calvin.

-Bnut

FTP

2010-08-10T21:12:00.000-07:00

Mead Football-
Helen: 3 rounds for time
21 DB swings- 12 Pull ups-400 meter run

FTP-
8 minutes shoulder to over head; 60m run every minute
3 rounds-60 second plate push for max reps.

Great work today. You guys are getting stronger mentally and physically every day. Out work every body and you will be the best.

Finish Strong

2010-08-05T22:12:00.000-07:00

Speed Agility cone drills: 3x3
-Max vertical
-Max broad jump

Strength:
21-15-9
-Wall ball shots
-Burpees
-Tire flips

Fasttrac we go hard!

2010-08-05T15:34:00.000-07:00

Great work this week gang. The final summer push is here and its time to gear up and go for broke. The work we put in now will yield you the results you need in order to achieve your goals down the road. Lets get it!

-Bnut

2010-06-30T15:02:00.000-07:00

Speed explosion-

2 sets-
Static max vertical jump
Counter movement max vertical jump
12 in drop jump

10...1
1....10 Double unders & Box jump

Fasttrac

2010-05-26T21:48:00.000-07:00

Speed acceleration-

Wall form running 3x3
Starts 5x5
Speed sprints 5x5

Strength-

Power Clean x5
Push Ups x10
Box Jump x15

As many rounds as possible (AMRAP) 15:00 minutes!

Great work today fellas, shout out to Brandon thanks for dropping by today hopefully we will see you soon. Your a beast!

-BNut

2010-05-18T14:34:00.000-07:00

What a great kick off to the week. We had the Big boys from CV football and ,soon, pro hocky competing in teams, pushing it harder than ever flipping tires, pushing plates and a push up battle. Keep up the Hard work. Im looking forward to the rest of this week. Good luck in your draft Zach.
-BNut

fitness!

2010-05-17T20:25:00.001-07:00

Northwest CrossFit Regionals 2010 from dan staton on Vimeo.

AK, WA, OR, ID, UT, & NV competing for the CrossFit Games. This is a highlight real of the members of CrossFit Fast Trac Performance (FTP).

2010-04-22T23:30:00.000-07:00

Ross aka "Nice guy" and New B Zack "morris"
Doing work finishing the week with max effort. Great work.

2010-04-09T22:31:00.000-07:00

Another amazing week at FTP. Keep your goals in your mind and never get out worked. Great job this week guys, rest up and lets keep doing work.

Quit Wasting Valuable Time!

2010-04-09T00:59:00.000-07:00

Fast Trac Performance from dan staton on Vimeo.

A CrossFit Video

2010-02-17T08:15:00.001-08:00

CrossFit loves Barbells from dan staton on Vimeo.

Action packed workouts with a community, nothing beats it!

Go Saints!!!!

2010-02-04T12:30:00.000-08:00

Central Valley Bears...

2010-01-31T20:56:00.000-08:00

Ladies basketball... here's some action photos, great work ladies!

new Vid

2010-01-20T00:01:00.000-08:00

FTP "Higher Places" from dan staton on Vimeo.

Pump Up Video

2009-12-30T22:07:00.000-08:00

Join The Movement from dan staton on Vimeo.

Check Your Ego At the Door!!!!!

2009-12-22T08:25:00.000-08:00

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

2009-12-02T14:43:00.000-08:00

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!

2009-11-24T21:43:00.001-08:00

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

Trap Bar Deadlifts

2009-11-17T21:11:00.000-08:00

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!

2009-11-10T10:12:00.000-08:00

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

Enjoy

Fast Trac & CrossFit

2009-11-03T10:48:00.000-08:00

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:

endurance
stamina
strength
flexibility
speed
power
coordination
balance
agility
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

2009-10-31T11:57:00.001-07:00

Fast Trac Performance on Facebook

Mt. Spokane baseball going hard

2009-10-14T20:38:00.000-07:00

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

2009-10-14T09:31:00.000-07:00

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

2009-09-30T19:55:00.000-07:00

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

2009-08-31T10:26:00.000-07:00

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

2009-08-26T22:18:00.000-07:00

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

2009-06-22T20:37:00.000-07:00

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

Jason Strikes Again!

2009-05-26T09:49:00.000-07:00

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

2009-05-19T07:42:00.000-07:00

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

2009-05-04T08:34:00.000-07:00

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...

2009-04-20T08:20:00.000-07:00

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

2009-03-02T08:34:00.000-08:00

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!

2009-02-26T20:25:00.000-08:00

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

2009-02-12T16:59:00.001-08:00

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

2009-01-29T21:03:00.000-08:00

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"

2009-01-14T21:14:00.000-08:00

*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

2009-01-06T22:26:00.000-08:00

We train all athletes from ages 8 - 18 on:

Speed Acceleration
Speed Agility
Speed Explosion
Speed Strength

Facility is Looking Good!

2009-01-02T08:00:00.001-08:00

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!

FTP & U-High Baseball

2008-12-25T10:25:00.000-08:00

Uhigh baseball team making some serious gains in a short amount of time. The boys are spending their long winter months improving their speed, agility, and work capacity. We love their work ethic and look forward to watching them in the spring tearing up the GSL!

We are pumped!

2008-12-17T21:07:00.000-08:00

2009 is going to be an amazing year of sports training...we will witness hundreds of athletes improve their speed, agility, strength, and stamina...

Do you know your vertical? 10 meter laser dash? Max pull-ups? Come and find out!