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!

Our summer program for The Gate CrossFit Kids starts June 2nd. The cost is $45/month for the first child and 25% for each additional child in the same family. Classes will be Monday and Wednesday from 10 am - 11 am and 11 am - noon. Make sure you contact us today to register and reserve your spot. Contact us with questions! Thank You!

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

03
Jul

The Gate CrossFit July Athlete of the Month

sam 1 sam 2

 

 

 

 

 

 

 

 

 

The Gate CrossFit July Athlete of the Month

Name

Samantha Esplin

Age: 41

Where did you grow up?

I grew up in Logan, Utah. I’ve lived in Pocatello for about 14 years.

When did you become a member at The Gate CrossFit?

2012

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

I spend most of my time being a mom. My husband Clay and I have 4 children, so they keep me pretty busy. I also love to travel.

How did you find out about CrossFit?

A friend of my husband had heard about The Gate and we decided to try it together. That friend never did join.

 When did you realize CrossFit is right for you?

Right away I liked CrossFit. It’s always tough but that’s what I like about it. It makes me push myself to work harder than I would if I were working out on my own. Honestly I’m not one who is striving to do a muscle up (a pull up maybe), but I know every day that I come I will get a great workout and feel stronger. I also like the fact that every day is going to be different. I don’t get bored with the workouts.

What is your favorite WOD/movement?

I don’t know if I have a favorite, but I don’t mind wall balls. I guess because I feel like I have a stronger lower body than upper body.

What is your least favorite WOD/movement?

That’s got to be burpees! They are such a great workout but I hate doing them.

 What would your perfect WOD look like?

Maybe some push press, some wall balls and some short 100 meters sprints.

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

I did a double under once or twice. It happened a few months ago and now I can’t do another one. It’s still a work in progress. Just like my pull ups.

What motivates you during a CrossFit WOD?

The people and the trainers. If I were doing a WOD on my own at home I probably would stop half way through. Having others there motivates you to keep going. The music helps too.

 What is something about yourself that we might not know?

I am from a pretty big family. My mom and dad had 9 children. I am number 3 and my youngest sister is 22 years old.

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

Just stick with it. It is a little intimidating at first and of course it’s going to be hard, but you will feel so much better when you’re finished. You’ll accomplish something that a lot of people don’t. I have so many people say I can’t believe you do CrossFit, isn’t it hard? And ya, it is. But I’ve always felt like I needed to push harder to feel like a got a good workout. Going for a walk around the block is great but it doesn’t cut it for me. I’m sure when I started I thought there was no way I could make it through one of those work outs. I still think that sometimes when I see the board in the morning. But I keep coming back because I like the way I feel when I’m finished.

Fill in the Blank (one word)

I like…Food

I eat…sushi

I do…laugh

I am…happy

15
Jun

Training on an Empty Stomach


 Written by Calvin Sun

I am often asked if it is alright to train on an empty stomach. I think this is a common issue for anyone who needs to get to the gym early in the morning. Eating a breakfast of solid foods such as eggs, veggies, and maybe some fruit before a 6am workout can be difficult, if not impossible, for many people. You’ll have to be up early to prepare breakfast, eat, allow adequate time for digestion and get to the gym for your training session. Even if you prepare food ahead of time, many people don’t have much of an appetite upon waking. Of course, this doesn’t just apply to people who train early in the morning. If you are coming to one of the evening workout sessions, it’s likely the last meal you had was lunch. 4 to 6 hours without food is enough to leave you in a partially fasted state which can negatively impact your ability to perform your best in the gym. Nonetheless, skipping meals isn’t a good idea and today I’ll discuss a few reasons why you should reconsider training on an empty tank.

A study published in the American Journal of Clinical Nutrition found that individuals who skipped breakfast had diminished insulin sensitivity as well as increased LDL cholesterol [1]. Insulin sensitivity is important for proper nutrient uptake and long-term health as severely impaired insulin sensitivity can result in insulin resistance which is a risk factor for cornary artery disease, stroke, and type 2 diabetes. High LDL cholesterol, or “bad” cholesterol, is a risk factor for arteriosclerosis, hypertension, stroke, as well as other cardiovascular health issues.

In addition to improving your long-term health, your athletic performance and body composition can be greatly improved with proper pre- and post-workout nutrition. In a study published in Medicine & Science in Sports & Exercise, researchers found that subjects who consumed a protein shake before and after resistance exercise experienced greater gains in lean body mass and increased 1RM strength over those who did not [2]. Another recently published study found that consumption of whey protein before heavy resistance training actually resulted in an increase in resting energy expenditure the day after training [3]. One group consumed protein only before their training sessions and the other group consumed an equivalent amount of only carbohydrates, the protein only group had significantly higher resting energy expenditures 24 hours after their training session. Furthermore, the American College of Sports Medicine has presented research that suggests pre-workout protein intake can be even more effective for recovery than a post-workout protein shake alone. In other words, consuming a proper pre-workout meal can help increase your strength, improve recovery, as well as boost the amount of calories you burn at rest for up to a day after training which can help facilitate reduced body fat and improved body composition.

Another study published in the Journal of Strength and Conditioning Research found that a placebo group had significantly higher levels of cortisol, myoglobin, and creatine phosphokinase (CPK) after exercise compared to those who consumed a protein and carbohydrate mixture [4]. High blood levels of myoglobin and CPK are most commonly indicative of muscle damage. Once myoglobin is in the bloodstream, it needs to be filtered by the kidneys. In severe cases, this can result in a condition known as rhabdomyolysis which can lead to acute kidney failure. This suggests that consuming some protein and carbohydrate prior to your training session can reduce the amount of muscle damage caused by intense exercise. As a result, this will allow for more intense training sessions and less recovery time needed between training days.

If you find yourself heading to training sessions on an empty stomach, I recommend consuming either a solid pre-workout meal of protein and carbohydrates 30 to 60 minutes prior to your workout or a protein shake 15 to 30 minutes prior. If you prefer training in a fasted state, I still recommend consuming some quality protein as soon as possible after your workout in order to improve recovery. An easy way to get pre- and post-workout meals is to simply drink half a protein shake before you train and the remainder immediately after. Keep in mind, pre-workout supplementation can be highly variable between people so I recommend experimenting to see what works best for you. Combined with a good nutritional plan, you’ll recover faster, get stronger, and be leaner. If you aren’t sure on how to implement this approach into your current training, feel free to schedule a consultation with one of your Invictus coaches.

References:
1. Hamid R Farshchi, Moira A Taylor and Ian A Macdonald. Deleterious effects of omitting breakfast on insulin sensitivity and fasting lipid profiles in healthy lean women. Am J Clin Nutr. 2005.
2. Cribb, Paul J., Hayes, Alan. Effects of Supplement Timing and Resistance Exercise on Skeletal Muscle Hypertrophy. Med Sci Sports Exerc. 2006.
3. Hackney KJ, Bruenger AJ, Lemmer JT. Timing protein intake increases energy expenditure 24 h after resistance training. Med Sci Sports Exerc. 2010.
4. Baty, J.J., H. Hwang, Z. Ding, J.R. Bernard, B.Wang, B. Kwon, and J.L. Ivy. The effect of a carbohydrate and protein supplement on resistance exercise performance, hormonal response, and muscle damage. J. Strength Cond. Res. 2007.

03
Jun

The Gate CrossFit June Athlete of the Month

Name: Tommy Williams

Age:

36

Where did you grow up?

I lived in Salt Lake City, Utah for three years and have been in Pocatello, Idaho to the present.

When did you become a member at The Gate CrossFit?

I began in November of 2010.

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

Currently work at the Pocatello Police Department for the past 14 years I have been a patrolman, School Resource Officer, DUI Task Force, and a Detective. I enjoy traveling and watching anything involving Major League Baseball, I am a huge Colorado Rockies and Atlanta Braves Fan. I have been married to my wife, Ocea, for 15 years and we have three kids.

How did you find out about CrossFit?

I first saw it on TV and a few months later my wife went to The Gate without me and got home and said that I needed to go.

When did you realize CrossFit is right for you?

After the first workout of pushing the Prowler and feeling that I might need to call for a ride home.

What is your favorite WOD/movement?

My favorite WOD is FRAN; always has been and will be. My favorite movement is the Power Clean mostly because every time I drop the weight I have to clean it back up. Needless to say, I get plenty of those in each month.

What is your least favorite WOD/movement?

My least favorite WOD/ movement is probably the FILTHY FIFTY and any workout with BURPEES.

What would your perfect WOD look like?

FROWLER

21 thrusters/ Prowler push/21 pull ups/ Prowler Push, 15 thrusters/ Prowler push/ 15 pullups/ Prowler push, 9 thrusters/ Prowler Push/ 9 pullups/ Prowler Push. I like it because it puts the smack down on the FIREMEN!!!!!!

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

When I first started I never thought I would be able to RX a workout.

What motivates you during a CrossFit WOD?

The music particularly any Eminem song, because then “It’s on”!!!!

What is something about yourself that we might not know?

I hate sushi!!!!!

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

Don’t be intimidated when you first start that you are not good enough, as the Great SHAWVER says, “You get better one rep at a time.”

Fill in the Blank (one word)

I like…thrusters

I eat…better

I do…smile

I am…blessed

Tommy Before

 

 

 

 

 

 

 

 

 

Tommy After