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."

NEW CLASSES!

Big changes are happening at The Gate CrossFit! As most of you know, our box is now Austin's number one focus and the plan is to make it better than ever. These changes will take effect MONDAY APRIL 21. The first changes will be as follows: M-F 6:00am and 7:00am will now be changing to M-F 5:30am and 6:30am. Hopefully, this will accomodate your schedules better. Also, we are adding two new classes on Tuesday and Thursday. At 10:00am and 3:00pm will will have Olympic Lifting Open Gym. This will be a great time to get in some extra training in addition to your daily WOD. Unlimited members can attend anytime, 2x or 3x a week, this will count against your weekly class allotment. REMEMBER, this schedule change starts Monday April 21. There are more changes coming! Thanks for being a part of The Gate CrossFit.

01
Apr

April Athlete of the Month

Josie

Name

Josie Wilson

Age

30

Where did you grow up?

Anchorage, Alaska and Raleigh, North Carolina.

When did you become a member at The Gate CrossFit?

July 2013

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

I’m doing an internship as part of my training to become a psychologist. I do therapy and psychological assessment at a few different places in the area. When I’m not at work or The Gate, you can usually find me snowboarding or spending time with friends and family.

How did you find out about CrossFit?

I’ve known about CrossFit for many years, but always thought it was too hardcore for me. My interest was piqued after reading about a friend’s experience with adaptive CrossFit, and I finally decided to give it a go after talking with another friend who is an avid crossfitter.

When did you realize CrossFit is right for you?

After my first WOD. In fact, this was my fb status that day: “First full WOD. I’m in love.”

What is your favorite WOD/movement?

I’m torn between thrusters and sumo deadlift high pulls. I like thrusters because they make me feel strong. Nothing like squatting down and then standing up and throwing some weight up over your head! But I like SDHPs because they are kind of easy to me, so I can usually power through them in a WOD, yet they still feel like a powerful movement.

What is your least favorite WOD/movement?

Front rack lunges. Uuuugh.

What would your perfect WOD look like?

We did one at The Gate a couple months ago that I really enjoyed. I think it was max reps for 2 minutes of a bunch of different things with a minute rest between each movement. I like WODs where you can go hard for a few minutes, knowing that you will get a rest before going again. I tend to push myself hardest in those because I just keep telling myself, “It’s only a couple minutes,” so I give it all I’ve got.

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

There are still a lot of things I’m working on and they will take time, but I will do them eventually. That being said, I didn’t expect to gain so much strength so quickly. I blew away several PRs in just a few short months, which was exciting!

What motivates you during a CrossFit WOD?

The coaches, the other members, and myself. The coaches at The Gate are awesome and I can always count on them to push me if I’m slacking and encourage me when I’m trying hard – keeps me motivated regardless of my energy level going into a WOD. The other members at The Gate are also great. Everyone is so friendly and supportive, and their encouragement makes me want to work harder too. Finally, I always try to set a goal for myself going into a WOD. I’ll check the scores on the board to help me decide on a number/time that will be realistic, yet challenging for me, and that’s what I shoot for.

What is something about yourself that we might not know?

I’m a junglist.

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

Just keep at it! Once you get more comfortable with everything, the amazing results are soon to follow – and I don’t just mean physical results. The mental/emotional results are just as noticeable.

Fill in the Blank (one word)

I likechallenges

I eatPaleo

I dolaugh

I amdetermined

03
Mar

March Athlete of the Month

Name  

Kathy Ludwig

 Age       

52          

 Where did you grow up?

Southern California

 When did you become a member at The Gate CrossFit?             

April, 2013

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

ISU Accountant, Business Owner, Student, Wife, Mother, Grandmother. I love walking/running with my dogs, hiking, camping, fishing, and traveling with my husband and family. 

 How did you find out about CrossFit?   

My son took me to my first WOD at the Gate CF.

 When did you realize CrossFit is right for you?                               

My first WOD at the Gate CF.

 What is your favorite WOD/movement?            

Thrusters because they make me feel so powerful!

 What is your least favorite WOD/movement? 

Burpees…..lol, I love to hate them J

 What would your perfect WOD look like?         

The Filthy Fifty because you know you have hit a new level of fitness!

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

Box Jumps. I didn’t know I could jump that high! Wooooo Hooooooo!

 What motivates you during a CrossFit WOD?   

The trainers, the other members at the WOD, the music, and the competition of the sport.

 What is something about yourself that we might not know?   

I love competitive sports! It is inspiring to compete against other members at the Gate, they inspire me to become a better athlete! 

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

Listen to the trainers, hold on for the ride, and just keep coming back!

 Fill in the Blank (one word)

I like… sunshine             

I eat…  steak

I do…   life

I am…  happy

Kathy & Surah

10
Feb

2014 February Athlete of the Month

6-2-10 Crossfit 074

 

 

 

 

 

 

 

Name

Cody Quick

Age

34

Where did you grow up?

Chubbuck, Idaho

When did you become a member at The Gate CrossFit?

Austin was leading free workouts at the park in anticipation of opening The Gate.  I started attending them and I believe that I was the 2nd person to sign up for a membership in the summer of 2011 when the gym opened.

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

I work as a firefighter for the city of Pocatello.  I’m married to a trophy wife who also dabbles in CrossFit from time to time, I have 3 awesome kids that I spend a lot of time with.  In my spare time I love to go on backpacking trips and enjoy the outdoors.

How did you find out about CrossFit?

I first heard about CrossFit from a friend at work.  I started trying a few of the workouts from the main website.  Soon after that I heard about Austin and his plans to open a gym in town.

When did you realize CrossFit is right for you?

I loved the format of the workouts and at first I wasn’t sure if I would be able to stick with it for an extended period.  I decided to pay for a month full time membership and test it out.  After the month I was hooked.  I saw huge results, I felt better, It was fun, and I was motivated to shoot for the many benchmarks that are built into the programming.

What is your favorite WOD/movement?

It’s hard to pick one favorite movement.  I love pull ups and muscle ups.  I also love all the Olympic lift moves.  (I have a long ways to improve on them.)

What is your least favorite WOD/movement?

I would say my least favorite move is either thrusters or wall balls.  I have a love hate relationship with burpees.

What would your perfect WOD look like?

Heavy enough that I can out do the skinny guys, and light enough that I can outlast the muscle heads.  lol.  Something like 5 rounds of pull ups, and overhead squat.  Oh, and throw in some double unders.  I love those lately.

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

By far the biggest accomplishment that I am proud of is the consistency that I have kept over the last 3 years.  I have attended 4-6 days a week 95% of the time.  That is the real battle.  Long term commitment to your fitness.  I still feel the same excitement when I’m on my way to a WOD as I did in the beginning.

What motivates you during a CrossFit WOD?

Working out as a group.  Friendly competition.  Trying to improve your performance from the last time.  I also love a trainer who is motivating you through the end of the workout.  If I could have a guy in my face calling me a pansy the whole time and telling me to pick up the pace I would love it.  lol.

What is something about yourself that we might not know?

My very first group CrossFit WOD at the park I came in dead last behind dozens of men, women, and children.  I still remember the “here comes the last place chubby guy applause” that I got.  ha ha.

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

  1. Just get yourself to the gym.  Its only 1 hour.
  2. Keep strict form on the movements.  strength and endurance comes later.
  3. Push hard, it’s as much mental as it is physical.
  4. DON’T GET HURT.  Take responsibility for yourself.  Injuries come from poor form, not from pushing hard.  imho.
  5. Have fun.

Fill in the Blank (one word)

I like… life

I eat… ok

I do… good

I am… Cody

06
Feb

2/6

Strength and Skill

3rds

Push Press x 5 @ 60-65-70% (last set as many reps as possible with good technique)

rest 60 seconds

20 x Overhead weighted lunges w/ 25-45 lb plate

rest 60 seconds

WOD

Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swings (24/16 kg)
10 body squats

5 ring dips

 

 

 

18
Jan

First Nutrition Class of 2014

Today we had our first nutrition class of the year.  We are starting some exciting things in the next couple of months!  Among them, watch for a 30 Day Clean Eating Challenge!

nutrition