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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.

Labor Day Hours


Remember!!  The gym is closed all day, Labor Day, September 1st.  No ‘office’ hours.  Smoke ‘em if ya got ‘em…

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)

For Dustin


“In serving each other we become free” — First Knight

We are immensely grateful to everyone involved in the fundraiser for Officer Goudschaal this past Saturday.  Local CrossFit gyms and their athletes came out in force, supported the cause, and worked their hearts out.  Audio by Claudio did an incredible job DJ-ing and it really raised both the quality and efficiency of the event.  Rib City Grill had some amazing food that was perfect for a summer day.  We were proud to have PAL there manning a booth and sponsoring as well.  The superstars behind the scenes were everyone who volunteered their time and effort.  Everything from setup to cleanup exemplified teamwork and there aren’t enough ways to say thank you.  A special thanks has to go to Lori and Rich for conceiving the idea to do something good and then working so hard planning, getting donations, sponsors, tables & chairs, and so many details.  The whole thing was a very positive experience and we hope that positivity keeps growing.  Anyone sore today??

Athletes Helping Heroes

CFC Helping our Heroes (1)

Spark It Up


Burning-Man-Last-Day-Night (1003 of 1120)-2-X3


“I’m breaking my attachment to physical power and possessions, because only through destroying myself can I discover the greater power of my spirit.” — FC


“Why You Shouldn’t ‘Hack’ Your Life” a.k.a. Stop Looking for the Quick-Fix


6 Things the World Could Learn From Burning Man  (Troy’s going, are You??)

  1. Be Radically Generous
  2. Watch the Sunset/Sunrise
  3. Have More Fun With Your Wardrobe(or without it) – Radical self-expression
  4. Leave No Trace
  5. If You Want to Do It, DO IT NOW
  6. Turn Off Your F@#$%&* Phone!





Jared Leto, 42, musician, actor, Vegan poster-child, and possibly immortal.  Credits a strict vegan diet(no animal products of any kind)


Herschel Walker, 47 in this picture.  Credits ~1000 pushups, pullups, situps, squats, and sprints for his appearance and timeless athletic ability in addition to a meatless diet.  In fact he does not eat breakfast or lunch and only has a dinner of vegetable soups and salads.  He does admit to having chicken “on occasion”.


CrossFit has been generally associated with a “paleo” diet.  Strictly interpreted this would mean eating an overwhelmingly plant-based diet with some nuts/seeds.  Animal protein would have to be a rarity actually.  How often would a paleolithic hunter make a successful kill.  How much/how often would these hunters and their dependents have had the luxury of an animal based meal?  Every day, 6 times a day??  How much protein does the body really need?  How much for what purpose?

The core dietary approach CrossFit has really supported from the beginning is The Zone.  Protein dosage on The Zone is low.  Any weightlifter/bodybuilder dogma will universally recommend 1-2 grams of protein per pound of bodyweight.  The Zone is about 50% or more lower than that and yet if followed consistently will still increase gains in strength and mass.  The point is that you probably don’t need near as much protein as you might think or want.  If you aren’t making the kind of progress you want on the ‘just lift heavy and eat a ton of protein and fat’ then something has to change.

A few years ago, CrossFit actually disassociated themselves with the specific “paleo” movement and attached, book-selling gurus.  There was something of an outcry at the time but the move seems more and more wise as time has passed.  Nutrition is a wildly divergent topic, poorly researched, profit driven to a large extent, and riddled with anecdote and mere opinion.  Reality rarely exists on the lunatic fringe and one size doesn’t fit all.  If you are an ardent follower of a specific approach but aren’t able to stick with it or it’s just not delivering the results that it promises then maybe you should let go and try something new.  If it works for you, great, hold the course.