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...