Thursday, April 14, 2011

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."

Tuesday, April 5, 2011

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

Sunday, March 6, 2011

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.



Monday, February 7, 2011

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

Tuesday, February 1, 2011

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, January 19, 2011

Wednesday's Workout





























Great Workout Today at Crossfit FTP...
10-1 Back squats
1-10 10yd plate push

Wednesday, January 12, 2011

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

Tuesday, January 11, 2011

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

Monday, January 10, 2011

Mead Baseball Camps



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

Wednesday, January 5, 2011

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?

Wednesday, October 27, 2010

Oct 26, 2010

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

Thursday, September 23, 2010

Sept 22, 2010

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

Tuesday, September 21, 2010

Sept 21, 2010

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

Friday, September 10, 2010

Sept 9, 2010

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

Thursday, September 9, 2010

Sept 8, 2010

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

Friday, September 3, 2010

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

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

Tuesday, August 31, 2010

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

Thursday, August 26, 2010

Aug 26, 2010

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

Tuesday, August 24, 2010

Aug 24, 2010

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.