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."


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!


August Athlete of the Month










Name: Troy V. Bell



Where did you grow up?


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!


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!



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


The Gate CrossFit July Athlete of the Month

sam 1 sam 2










The Gate CrossFit July Athlete of the Month


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?


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


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.

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.