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/Wednesday from 4:15-5:00 and Tuesday/Thursday 4:15-5:00. Make sure you contact us today to register and reserve your spot. Email or call us with questions! Thank You!

Your Referral Means The World To Us!

Your referrals are the ultimate indication that you enjoy The Gate CrossFit and love your fitness experience. As you already know, we invest 100% of our time and energy in delivering superior service, value and results. We know you are excited to share this experience with your friends, family and co-workers. We want to say "thank you" in the form of referral program that will put money back in your pocket! If your friend signs up for a membership, we will issue a $10 credit, per referral, to your monthly membership as long as your referral is a member at The Gate CrossFit! We will also issue a $25 one-time credit to the second month’s membership of the new client! Details: • Referrals must be new to The Gate CrossFit. • New client must list you as a referral on their membership form. • Your credit will begin after the new client has completed one month. • The new client credit will be applied after they have completed their first month. The growth of our community is a direct result of your continued support and dedication. We truly value your hard work, commitment and passion for our program!


December Athlete of the Month


Jennifer Fellows


39 yrs

Where did you grow up?

Born in Boise then I moved to Rupert, then moved to Bountiful Utah at age twelve.  My family all still lives in Utah, except my family.

When did you become a member at The Gate CrossFit?

November 2012

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

I am home with my four children 15,13,12,9.  We enjoy doing many things together playing tennis, going to our cabin, spending time together.

How did you find out about CrossFit?

A friend referred me.

When did you realize CrossFit is right for you?

After the first work out, I think I barely finished and felt like I might throw up.

What is your favorite WOD/movement?

Anything with lifting involved.  I also like wall balls.

What is your least favorite WOD/movement?

Burpees or running

What would your perfect WOD look like?

Clean, back squat, and push press

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

Just getting a pull up was very exciting for me.

What motivates you during a CrossFit WOD?

I enjoy setting P.R.’s in any lift.

What is something about yourself that we might not know?

I love skiing.  I grew up teaching in High School.  I also love playing tennis.

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

Tomorrow will be better, just keep coming.


FellowsFill in the Blank I like…sushi

I eat… often

I do…love

I am…happy


Veterans Day

Three Wise Men Tribute – “Suck It Up”
Written by Invictus Member Nathan Fletcher

“Suck it up!”
These three words seem to encapsulate my decade in the United States Marines Corps. Through combat deployments, rough surf, frostbite mountain conditions, injuries, and of course, the 130-degree Iraqi summers, you just suck it up. Members of all branches of the American military take pride in how miserable the conditions can be; and how despite it all, we just keep going.

If you are tough enough, gritty enough, strong enough…you can do anything. This approach has made us the most dominant military force in history and has produced generations of amazing leaders.

But it also leads to a problem: every day in America, between 22 and 50 veterans commit suicide. They can’t suck it up anymore. The mindset that served them so well in combat isn’t always effective in the civilian world; they don’t know where to turn for help, and they just can’t push through anymore. They need help. These brave Americans fought for us and now it is our turn to step up and fight for them.

The mission of the Three Wise Men Veterans Day Tribute is simple: create a national movement to bring together gym communities on Veterans Day (November 11, 2014) to participate in a tribute workout to honor those who survived their combat experience but have come home and are struggling with surviving the peace.

The proceeds of our efforts will go directly toward organizations that are in the trenches everyday helping our returning veterans. In addition to this, we will raise awareness of the problems facing our veterans, reach those same veterans directly with a message of support and encouragement, and connect them with service providers ready to help them transition back.

Why “Three Wise Men”
The “Three Wise Men” were three brothers: Jeremy Wise, Ben Wise, and Beau Wise (READ: Washington Post: One family; two sacrifices). They were warriors — Jeremy a SEAL, Ben an Army Green Beret, and Beau, USMC Infantry. Tragically both Jeremy and Ben were killed in action. Beau remains on active duty.

Our efforts recognize the sacrifice of Jeremy and Ben, but we’re focused on honoring Beau and those like him who returned from combat and are trying to live with the legacy of combat daily.

On Memorial Day, you can find a gym just about anywhere that is participating in “Memorial Day Murph” and supporting the Mike Murphy Foundation. That is appropriate given Memorial Day is the day we honor those who died in combat; those like Mike Murphy who gave their last full measure of devotion. Veterans Day is different, it is the day we honor all who served, those who survived combat but may be struggling to survive the peace.

We’re asking individuals to sign up to participate in this tribute workout in your home gym this Veterans Day (November 11, 2014).  The details of the workout are coming soon. Don’t worry it will be “fun.”

We are also kicking off this effort with a special inaugural version of the Three Wise Men Tribute on the deck of the USS Midway on Saturday, October 18, 2014. There are a limited number of spots to participate in the workout and a greater number of spots to spectate. Some of the world’s top CrossFit athletes will join us. You can also just make a contribution to further our efforts.

None of us alone can address every issue that our returning veterans faces, but we can do something. If we only reach one returning veteran with a message of love and support that saves or positively impacts their life then all our efforts will be worthwhile. But we need your help. It is time to step up!


Semper Fi,
Nathan Fletcher
Three Wise Men Foundation



Post Workout Nutrition

No matter if you’re Superman or Soccer Mom, you will have to combat the Triple Threat Post-Workout Trauma that occurs after every exercise session – Aerobic Exercise & Weight Training!

The Triple Threat Post-Workout Trauma


1. Protein Breakdown is Increased. Protein Breakdown indicates that body tissues are being degraded. Increases in Protein Breakdown can lead to losses of muscle tissue and increase in fat. Remember, all body tissues, bones, skin, blood, enzymes and hormones are made of protein – yes the protein you are suppose to be eating.


2. Negative Muscle Protein Balance. – A Negative Protein Balance means the body is losing muscle not building muscle. Protein Synthesis (muscle building) – Protein Breakdown (muscle loss) = Muscle Protein Balance


3. Glycogen Stores are Low. Low glycogen stores mean that there’s less cellular energy for daily life and less energy for recovery and subsequent workouts.


What is the Importance of a Positive Protein Balance?


Protein DeBalance isn’t just about muscle. If the body remains in a Negative Protein Balance for too long, every cellular function can be negatively affected. Exercise Scientists have studied several parallels between the physiological effects of intense training and those seen in several illnesses. Many diseases cause a similar protein breakdown as scene in exercise that can lead to a Negative Protein Balance and a fast deterioration of the patient’s condition. Clinicians recognize the fact that a Negative Protein Balance seen in illness is a downward spiral that has to be stopped. So with proper nutrition and supplementation, they manage it. And that’s exactly what endurance athletes and weight trainers need to do.


What Happens After Exercise?The Bad News


Immediately after aerobic “cardio” exercise the body makes a dramatic shift to aNegative Protein Balance. There is a large increase in Protein Breakdown (muscle loss) and a big decrease in Protein Synthesis (muscle building). Research has also shown that you can remain in a severe Negative Protein Balance for 8 hours or more after endurance exercise and possibly never climb into a Positive Protein Balance before your next exercise session. Say goodbye to the muscle.


Immediately after a strength workout, Protein Synthesis (building) either stays the same or slightly goes up but Protein Breakdown (muscle loss) goes way up. This will also lead to a Negative Protein Balance and a loss of muscle. The prognosis for weight trainers is a little better than our endurance friends because within a few hours Protein Synthesis(building) starts to climb and Protein Breakdown (muscle loss) starts to fall. Within 24 hours (dependant of nutrition, rest, stress, etc) the body will try and achieve a Positive Protein Balance where Protein Synthesis is greater than Protein Breakdown (MUSCLE GAINS).


A Failure to Rapidly Bring the Body Back Into Recovery Mode You Will Be Faced With


1. Prolonged muscle soreness and fatigue.

2. Poor subsequent performances on the track, field, and/or in the gym.

3. Symptoms of and or full-fledged staleness and overtraining.

4. Minimal or no fat loss and muscle gains despite a well-designed training program.

5. Losses of muscle mass and a secondary lowering of metabolic rate can occur

6. A dramatic increase in injuries


Stop the Triple Threat Post Workout Trauma Dead In its Tracks


It is possible to completely avoid the Triple Threat Post-Workout Trauma by managing your post-workout period correctly. You don’t have to lose any muscle. And not only that, if you know how, you can actually achieve and maintain a Positive Protein Balancewithin 1 hour after the workout. Did you get that? You can recover within 1 hour!


Stopping Protein Breakdown with Insulin


Scientists have known for a long time that the hormone insulin had a big impact onMuscle-Protein Balance, but they couldn’t figure out if it impacted Protein Synthesis orProtein Breakdown. Recently scientist have discovered that high blood levels of insulin increased Protein Synthesis by about 67% while not changing Protein Breakdown. They came to the conclusion that elevated levels of insulin post workout allows muscle breakdown to diminish quickly so Protein Synthesis can dominate and we can quickly get back to building muscle and losing fat. Insulin also causes vasodilation “vessels open up and transport more protein, carbs, amino acids blood and nutrients to the cells”.


Consuming protein with carbs vs. carbs alone results in 103% higher insulin response”

This is why Gatorade is not on option here – No Protein in Gatorade


Post Workout Shake


Research has concluded that liquid nutrition is the only option here, liquid nutrition is more rapidly digested and absorbed, and nutrients are delivered faster to the muscles. A properly designed Post-Workout shake consumed within 10 minutes after a workout can dramatically decrease and/or eliminate any hormonal trauma caused by exercise.


1. Rapidly replenishing low glycogen stores in your muscles.

2. Rapidly decreasing the muscle Protein Breakdown that occurs with exercise – no muscle loss

3. Rapidly forcing further increases in muscle Protein Synthesis in weight trainers and/or restore muscle-Protein Synthesis in endurance athletes.

4. Decrease muscle soreness and daily fatigue.

5. Increase performance in the gym or track and decrease risk of injury.


How much Carbohydrates and Protein


Endurance and Aerobic Training – In the past endurance athletes have traditionally been encouraged to consume 1.2 g of carbohydrate per kg of body weight immediately after training/competition. In addition, they are encouraged to continue this supplementation every 2 hours up until 6 hours after their exercise bout. Recent evidence, however, indicates that the addition of protein to a carb drink can actually increase insulin levels higher than carbs alone There seems to be a synergistic insulin release with protein plus carbs. The current recommendations for endurance athletes have therefore changed to include protein. Eating every 2 hours is still recommended, but now endurance athletes are encouraged to consume 0.8 g of carbs per kg of bodyweight in combination with 0.4 g of protein / kg of bodyweight.


Weight Training – Weight training does not deplete glycogen stores as much as aerobic exercise so fewer total calories will be needed. We recommend a special blend of 0.6 -1.2 grams of carbohydrates per kg of LBM and 0.6 grams of protein / kg of LBM immediately after training. If you’re an athlete on a mass cycle than we would recommend 2 servings of the post workout drink, one immediately after training and another one 30-60 minutes later. Normal eating could be resumed 2-3 hours later.


No Carb Post Workout Shake –  Poliquin Performance believes that every male athlete should be under 10% body fat and females under 14%. If your body fat levels are higher than 10 or 14 we suggest using a higher amount of glutamine and glycine and drop the carbs. Once your body fat hits below these markers you can follow the other protocols.


Poliquin’s Recommendations for Post Workout Nutrition


1. 0.6 grams of whey protein isolate per kg of lean body mass

2. 0 -1.2 grams of carbohydrates “Vitargo, dextrose, malto-dextrin or Natural fruit juice per kg of lean body mass

3. 0.33 grams of glutamine per kg/bodyweight – 20 – 50 grams glutamine*

4. 5-20 grams glycine – start with 5 and build up if you can’t tolerate 20 grams you have a weak liver- reduces cortisol

5. Poliquin Triple Threat Post Workout shake – Clients with lower body fats

6. Poliquin Whey Isolate mixed with glutamine and glycine for clients with body fats over 10 and 14%




The Gate CrossFit November Athlete of the Month


Mike Brien



Where did you grow up?

Calgary, Canada.

When did you become a member at The Gate CrossFit?

October 2012

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

ISU Facilities during the day and I am building a little business of custom cabinets and furniture. Spending time on our little homestead with family.

How did you find out about CrossFit?

My brother in law introduced me to it.

When did you realize CrossFit is right for you?

After I stopped hurting from my first WOD.

What is your favorite WOD/movement?

EMOMs. You have to stay completely focused.

What is your least favorite WOD/movement?

I can’t say that there is really anything that I dislike. I feel that I have so much to learn and experience yet.

What would your perfect WOD look like?

One that I could complete and RX, but still have to work hard. (Maybe even keep up with some of the younger ones)

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

Found an enjoyable way to gain mental toughness just listening and observing some of the coaching staff. No quitting.

What motivates you during a CrossFit WOD?

Everyone else.

What is something about yourself that we might not know?

I like planning and cooking a romantic dinner (though not often enough)

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

Give yourself a chance to get to know the work outs and learn from the other members and trainers.

Fill in the Blank (one word)nmike

I like… laughter!

I eat… food.

I do… fail.

I am… blessed.


The Gate CrossFit Gains Program

We are starting a new Gains Tracking Program at The Gate!  Sign up today; look for the binder by the kiosk!