So Much Thanks to Give



“We set a hilltop fire to signal a different way, and assure the like-minded that they’re not alone. We hope you see our light and hope you answer the call”  —  GJ

A huge thank you to everyone on the signage project.  Greg E. and Rusty on removal of the old and Patrick F. for uninstalling/re-installing our sign.(Welcome back from Columbia Patrick!)  Also huge thanks to yet again Rusty and Patrick H. for continually upgrading our audio.  Good music inspires, entertains, and sometimes can mask (some of) the pain.  The facility itself is now functional but will never stop mutating.  It was a massive effort of so many of you to get it to this point and we could never thank you enough.  I want to list everyone but there are so many of you I’m afraid of leaving out anyone.  Know that we know and will never forget and will be there for whatever you may need too.  Thanks again all!!

 Remember, we’ll be having an official Open House/Grand Opening December 6th.  




Another entry into the Skin-the-Cat: Alternate Methods file.  Meet Indianapolis Colts wide receiver and vegan Griff Whalen.  He doesn’t do the caveman diet and might not win any wallball races but playing in the NFL ain’t too shabby.  One person sample sizes aren’t scientific proof but ‘ol Griff seems to be getting enough protein for his muscles and all those ‘evil’ carbs don’t look like they’re making him too fat.  The point is don’t let your thinking get stuck in one box…or ‘Box’ for all you competition wallballers;) Think.  Evolve.  Following the herd of sheep might feel safer but ultimately wouldn’t you rather be a wolf?

Griff Whalen Typical Daily Diet: (Read the full article HERE)

Breakfast: Cereal (shredded wheat, rolled oats, whole grains) with almond milk, banana, chia and flax seeds. Smoothie with fruits, veggies, nuts, spinach and kale.

Snack: Apple, pear, orange or carrots.

Lunch: Vega protein smoothie with kale, spinach, banana and other assorted fruit.

Dinner: Baked sweet potato with red lentil pasta and kale salad.

Bedtime snack: Two pieces of Ezekiel 4:9 flax bread, toasted, with almond butter and banana. He adds cinnamon and cocoa powder.  Apple.(this is also his preferred pre-game meal)

Drinks: Green tea, almond milk or water.

Another Day in Paradise


“Go to heaven for the climate, hell for the company”  —  Mark Twain



Have you signed up for the BodPod diagnostic this Saturday, October 11th, from 9-12(or by appointment)?  There is still time!  It will take place in the athletic/sports performance labs at Clark College.  The cost is $30.  Pay us/the gym and Clark will send us one invoice.  The BodPod device will measure body composition ie. bodyfat %, ratio of bodyfat to lean muscle mass so you will have an idea where you are currently and where you might want to take it moving forward.  We were planning to do the follow up around New Year’s so stay motivated during the holidays.  It is advised that you were something tight to get the most accurate reading possible so something like a bathing suit would do well.  The sign-up sheet and info is on the bulletin board or ask any questions you may have.

10 Days No Sugar


“The mind commands the body and it obeys. The mind orders itself and meets resistance.” — Dune


Starting tomorrow, Monday, September 29th, you are tasked with undergoing a 10 day Sugar Fast.  Actually, if you haven’t cut out sugar yet then this is really the start of a life-time sugar fast.  We’ll just focus for now on the first 10 days.  Fruit is fine and is not the same thing as processed sugar like you find in candy, cookies, sodas, ice-cream, etc…  Watch the FED UP video too if you haven’t so as to better know thy enemy.

Sugar Free


Austin goes ‘hard style’ on the step-ups


“The mystery of life isn’t a problem to solve, but a reality to experience.”   —  Dune


Are you ‘fed up’ yet?  FED UP, the documentary on nutrition or rather the lack of it in the US, is available in the gym for you to borrow.  Put your name on the sign-up sheet on the bulletin board.  This non-partisan film takes a look at how the few(primarily ‘Big Sugar’, their lobbyists, and the politicos deep in their pocket) are enriching themselves at the financial and physical expense of the nation.  Beyond simply watching the movie, we’ve decided to take action.

Starting Monday, September 29th, we ask that you give up sugar for 10 Days.  Don’t eat it, don’t buy it or anything made from it.  The best way to fight back against most abuses of power is with your wallet.  Sugar is also a highly addictive toxin and you’ll be healthier too.  Sugar is the new tobacco.


If you started our ‘100 Pushups a Day for 100 Days’ from its (un)official start date then you should be on Day 16.  Still going…


This weekend, September 27-28, 10am – 6pm, is the Portand VegFest at the Oregon Convention Center.  No, it’s not getting stoned and sitting around playing video games.  It’s a vegan/vegetarian lifestyle and information expo.  Doesn’t that sound fun?!  I’ll be there.  Go Green!!!!!!!!!


1 to 23


Hard work for 1 hour in the gym will only produce results relative to what you do with the other 23.


Who Invented the Burpee(so that’s who to blame)

10 Whole Food Snack Recipes.  Don’t forget your balls!


Day 8 of 100 Pushups a Day for 100 Days.  If you started a week ago you ‘only’ have 9, 300 Pushups remaining!  You can start anytime though if you haven’t yet.



Don’t make Kara angry…

Arnold Schwarzenegger recalls that in his bodybuilding prime people were fascinated with his muscles but would usually say they wouldn’t want to look like him.  His response, “Don’t worry, you never will”.  HA!


Gluten-Free Brownies/’Beanies’?

  • 1 banana
  • 1 tsp. vanilla
  • 1/4 cup maple syrup (60ml) or more if you want them a little sweeter
  • 2 cups canned black beans, rinsed and drained (340g)
  • 1/2 cup cacao powder (40g)
  • 1/4 tsp. salt
  • 1/2 cup almonds, chopped (75g)
  • 1/2 cup shredded coconut (25g)
  • 1 Tbsp chia seeds (12g)


Preheat oven to 350°F (175°C)

Place the banana, vanilla and maple syrup in the food processor and process until smooth.

Add the black beans, cacao powder and salt and process until totally smooth, about a minute or two.

Pour mixture into a mixing bowl and place the almonds and coconut in the food processor (don’t worry about washing the food processor)

Process the almond and coconut until the almonds are chopped up to your liking.

Add this to the mixing bowl, along with the chia seeds and stir until everything is incorporated.

Drizzle a tiny bit of oil in a 8 x 11 (20.3 cm x 28 cm) pan and then wipe the excess off with a cloth or paper towel, and pour in the brownie mixture.

Bake for 35 minutes.

Ease and Power and Ice Cream Cake


“Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through.”  —  William James



Attention Earthlings


“Sometimes the best part of construction is destruction” — Greg E.


Reminder!  Or new information if you haven’t heard yet.  Next Week is the start of The Official CrossFit “Team Series”.  Teams of 2 Women + 2 Men will compete in a workout released by CrossFit.  It’s the same format as The CrossFit Games Open for those that remember/participated this past spring.  Workouts are done, as a team this time, at the gym.  Submit scores and see how your team ranks.  For more info and registration details go HERE.    Two teams have already formed up in the gym.  Get yours together, we’ll help as much as you need.  The first workout will be released next Thursday with the following Monday deadline.


Earthlings(95min, graphic)

Sands of the Arena


Tyler.  Front Squat.  330lbs.. Holy Guacamole!!!

“When you believe you’ve reach your absolute limit, you’ve only tapped into about 40% of what you’re truly capable of.  The barrier isn’t the body.  It’s the mind” —  Finding Ultra


Exciting Up-coming Events!!!

  • On September 6th, Washougal’s own CrossFit North Pacific presents the 2nd Annual “Hydro Smash”. All proceeds go to the Wounded Warrior Foundation.   2 Women + 2 Men Teams.  Will incorporate swimming!!! into the fun.  Heat start at 9am.  We have 2 men(Greg W. and me) and need 2 Women to complete one team.  Let me know on this team formation as well as additional team interest and/or being a volunteer at the event.  Spots will sell out fast.
  • “Barre3 in the Park”!  Our friends at Barre3 will be conducting a free session in the Columbia Valley Park on Saturday, August 16th.  This is a chance to try this new and challenging method of exercise and movement awareness.  Also, Bryce’s wife Erica is an instructor so you already have a connection.  Details posted on the bulletin board.  See you there!
  • Starting August 28th, The Official CrossFit Team Series.  2 Women + 2 Men teams also.  A series of web announced workouts over a 3 month period structured much like The CrossFit Games Open but team-style.

These are coming up fast so start getting your teams together.  Let’s just go for it.  Would you rather live a life of inaction due to doubt and fear or find yourself at the end of your life sagging under the weight of regret.(Yikes, how’s that for pressure)