What is Fitness?

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports." "Courtesy of CrossFit Inc."

THE GATE CROSSFIT KIDS Fall/Winter Classes!

Football and soccer coming to an end? Good news! The Gate CrossFit Kids will be back in November! The cost is $50/month for the first child and 25% for each additional child in the same family. There will be two classes on Monday and Wednesday from 3:30-4:15 and 4:15-5:00. Make sure you contact us today to register and reserve your spot. Email or call us with questions! Thank You!

03
Oct

October Athlete of the Month

Name: Spencer Washakie

Age: 25

Where did you grow up?

I grew up in Fort Hall and Pocatello ID.

When did you become a member at The Gate CrossFit?

December 2013

What do you do when you are not at The Gate CrossFit? (occupation, hobbies, etc.)

I work at Fort Hall Wild land Dept., fuels and fire crew. I enjoy hanging out with my kids and family.

How did you find out about CrossFit?

YouTube videos and a friend who goes to Blackfoot CrossFit.

When did you realize CrossFit is right for you?

My 2nd WOD left me laying on my back looking up wondering what happened: bear complex / clean and jerk.

What is your favorite WOD/movement?

Angie / wall balls and thrusters

What is your least favorite WOD/movement?

20 min AMRAP

What would your perfect WOD look like?

100 meter by in

7 wall balls, 7 toes to bar, 7 thrusters, 7 cleans

100 air squats by out after 20 min

What is one thing you have done at The Gate CrossFit that you never thought you would do?

Handstands and being health again.

What motivates you during a CrossFit WOD?

Watching the clock count down / also during the WOD, seeing others work hard as they can.

What is something about yourself that we might not know?

I enjoy driving in the back country and mountains listening to country music.

What advice would you give to someone just getting started with CrossFit?

Come back the next day. Each WOD is different and you become a part of something awesome. You will meet great people who go to The Gate.

Here is one of my favorite sayings, ‘The theory of evolution claims that “only the strong shall survive.” Maybe so, but the theory of competition says, “Just because they’re the strong doesn’t mean they can’t get their asses kicked!”’

Fill in the Blank

I like…COPENHAGEN

I eat…Stew and Frybread

I do…CrossFit

I am…Proud

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04
Sep

September Athlete of the Month

Name:  Wendy Ruchti 

Age:  45

Where did you grow up?

I actually grew up right here in Pocatello, graduated from Highland High School.  My husband and I left for about 15 years before we came back with our family.

When did you become a member at The Gate CrossFit?

I was looking for real overall fitness as well as a community of like-minded people.  The gym wasn’t motivating enough for me and I was tired of just running.   I saw the CrossFit Games on TV and thought it looked so cool!  Of course that also made me scared to go, but now I know you don’t have to be a Games athlete to still love it!  I’ve stayed because I love the people I get to work out with everyday, especially my trainers.  I love the challenge and all the FUN!

What do you do when you are not at The Gate CrossFit? (occupation, hobbies, etc.)

I’m a professor at Idaho State University in the College of Education.  I teach people that want to be teachers and also work with classroom teachers.  I mostly teach how to teach science.    Pretty awesome job!   I also love the outdoors…so I love to hike and swim. 

How did you find out about CrossFit?

I had a friend who used to do CrossFit, and I’d looked it up online after I saw the CrossFit Games.

When did you realize CrossFit is right for you? 

Pretty much loved it from the first day!  I was not that great at it, but saw the potential.  And, I’d just done a whole workout without having to design it, think about what I was going to do, or to motivate myself to do it.  When I started getting up at 4:55am without having to motivate myself to get out of bed, I knew I’d found IT.

What is your favorite WOD/movement? 

I really love the gymnastics part of CrossFit.  Many years ago I was a competitive gymnast and I love any skill that involves gymnastics movement (handstand walks, handstand push ups, kipping pullups).

What is your least favorite WOD/movement?

Probably wall balls.  They just make me really tired in a WOD.  And we never seem to just do a few…

What would your perfect WOD look like?   

I like WODs that have a lot of movements and only a few reps for each movement.  That way, even if it is a lot of time, or has movements that are hard for me, I can mentally power through anything 10-15 times. 

 What is one thing you have done at The Gate CrossFit that you never thought you would do? 

There are a lot of things in this category!  Choosing just one is hard.  Probably throwing a back handspring at GymNasty is in the top ten.  And lifting heavy things and enjoying it.

What motivates you during a CrossFit WOD?

I just love pushing myself.  I love knowing that I’m getting stronger, faster, and hopefully lighter.  I’m also motivated a lot by mastery of the moves.  So, really technical lifts, like a power clean, and trying to remember all the steps and correct form is super motivating to me.  I watch a ton of YouTube videos in order to figure things out.

What is something about yourself that we might not know? 

I have two boys, one in college at University of Montana, and one a senior at Century.  Also, I won first in my age group in a WOD in an online masters’ MFFL competition.  I was 50th in everything else, but this one involved treading water, which apparently I’m good at.  Who knew?  Prepared for the unknown and unknowable?

What advice would you give to someone just getting started with CrossFit? 

Keep at it.  The first two weeks to a month are pretty hard, but you make a lot of gains.  You just have to have fun and not worry about comparing yourself to others.  I still don’t RX most of the workouts, but I watch myself get better.  That’s pretty fun.  Also, just remember that one of the best things about CrossFit is that everyone has strengths and weaknesses.  You may rock a workout one day and then the next, not so much, but that’s okay, it just gives you something to work on.

Fill in the Blank

I like…cat videos

I eat…clean

I do…lift

I am…stronger everyday

wendi

01
Aug

August Athlete of the Month

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Name: Troy V. Bell

Age:

36

Where did you grow up?

Pocatello

When did you become a member at The Gate CrossFit?

Feb 2013

What do you do when you are not at The Gate CrossFit? (occupation, hobbies, etc.)

My day job is working in the Health Care industry. I am the Owner and C.E.O. of TanaBell Health Services, Inc. I really enjoy coaching my kids and supporting them in all of their activities. I love all sports and enjoy supporting Idaho State University Athletics. I enjoy camping and playing with the family when we have free weekends.

How did you find out about CrossFit?

My wife Jamie started attending The Gate and really enjoyed it. She finally convinced me to come.

When did you realize CrossFit is right for you?

After the first day, I was not convinced that I was made for CrossFit or that I would enjoy it. I think the first time I really began to realize I enjoyed it was after my first Saturday workout. I loved the big group atmosphere and loved the community feeling I had when I went to work out. I saw a lot of people struggling to become more fit just like me!

What is your favorite WOD/movement?

I would have to say it is the last movement before the WOD ends! I enjoy all the movements, but my favorite will always be the last movement on that whiteboard!

What is your least favorite WOD/movement?

Over Head Squats do not like me and my mobility, and I really despise them.

What would your perfect WOD look like?

Burpees, Push press, and lots of long distance running

What is one thing you have done at The Gate CrossFit that you never thought you would do?

Get a healthy back, and lose 50 LBS! When I started I weighed 258 lbs and had serious back problems from a collegiate football injury. I had it operated on but had troubles nonstop. In the last 9 months, I have not had any pain and have not thrown my back out once. CrossFit has helped me lose the weight I needed to lose, and has helped me to strengthen my core so that my back issues are no longer a daily struggle.

What motivates you during a CrossFit WOD?

I want to be healthy and stay healthy. It is always nice to see accomplishments when you beat your prior times or increase your 1 Rep max. That always makes you feel good. Baby steps motivate me.

What is something about yourself that we might not know?

I am fluent in the Russian Language and have had 10 surgeries on my 36 year old body!

What advice would you give to someone just getting started with CrossFit?

It can be difficult to keep coming back when you are sore and you feel like there are many movements that you can’t do. Nothing in life comes easy, but I can say from personal experience, CrossFit has provided results like no other workout plan I have ever tried.

Fill in the Blank

I like…

to beat my wife Jamie in WODs whenever I can get lucky enough!

I eat…

a much healthier diet of high protein and low carbs, because I love to see my work in the gym pay off with physical results.

I do…

stupid stuff in the gym like dance around to lighten the mood and to ease my nervous stomach before a WOD begins!

I am…

admitting that I have a man crush on Rich Froning and that I daydream about having his ability and looks!

16
Jul

9 am class daycare fee included? Really?

Please remember that our 9:00 am class Monday – Friday includes daycare!  Bring your kids and get a great workout!

13
Jul

7/13

Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries