Home

Fender Memorial WOD at CF Spokane...NO CLASS AT LOTUS!

[Your Name Here] — Sat, 18 May 2013 07:01:00 +0000

Put on your Lotus gear and join us Saturday morning for the annual Fender Memorial WOD at CrossFit Spokane. Plan to meet at Lotus at 8am and we'll carpool over! This is one workout you do not want to miss. Details below:

——————————–

The Workout

4 man team

FOR TIME

——————————-

Travel 2 miles w/ 2 “Rucks” per team

300 reps of each

*Kettlebell swings

*Box Jumps

*Wall Balls

*Pull ups

*Push ups

————————————–

Rules

This can be done in any order

The team must travel together

Only 2 people workout at 1 time

The team will carry their Kettlebells in the Ruck

From CrossFit Spokane:

Lythanial Fender and many men and women have made the sacrifice, so you can have the freedoms and way of life we sometimes take for granted . The least you can do is come and support and remember him and the brave members of our military for a few hours. Don’t be “weak”, anyone can do it.

Bring your 4 man team or just bring yourself and we will group you up accordingly to your ability.

This year we are planning on having a few more event in addition to the Main Workout.

-Hummer Push (For Time)

-Max Breath Hold (Head Under Water)

-Kids “Fender”

We are accepting donations in memory of Lythanial Fender.

100% will be donated to the Wounded Warrior Project.

Read more about Lythanial Fender here: Fender in the news.

Announcing Lotus BootyCAMP!

[Your Name Here] — Fri, 17 May 2013 07:01:00 +0000

The website for the new Lotus BootyCAMP Ladies ONLY program is up and running! Please visit www.lotusbootycamp.com for all the details. Addtionally, free trial cards will be available to current Lotus athletes so ask a coach for yours and grab a few for your friends!

A little insight as to why I created BootyCAMP...the reality is that a lot of women shy away from CrossFit because of the technical barbell lifts and the somewhat (albeit only at first) intimidating atmosphere. Although I completely understand this mindset, it has been frustrating for me not being able to help these gals achieve TOTAL FITNESS! So, now that Lotus CrossFit is moving next door to a larger facility, I have the opportunity to add a Ladies Only program. This is the perfect solution to helping gals get fitter than they ever could running or heading to a Globo gym to treadmill while watching TV! Each 1 hour class will include nutrition guidance, a warmup, a workout and mobilizing/stretching. Plus we'll have a party once a month! So for all of you ladies that have been trying to convince your friends to give CrossFit a try, here's a perfect way to get them started.

Lotus CrossFit gals will also have the ability to add BootyCAMP to your current membership. Sign-up for this and all of the other additional programs we are rolling out will be available next week!

Strength: 20 mins. to find a heavy single rep Press

WOD: "The Chief"

Five 3 min. rounds with 1 min. rest between:

3 Power Cleans 135#/95#

6 Push-ups

9 Air Squats

*Elements will sub DB Cleans

Back to Basics...spoken from a fellow athlete!

[Your Name Here] — Thu, 16 May 2013 07:00:00 +0000

Michelle Tufford and Cheri McCormack traveled to Park City, Utah this past weekend to attend a Level 1 CrossFit Seminar. I had an opportunity to talk to Michelle about the experience and I thought all of you could benefit from hearing a few things directly from a fellow athlete so I asked her to write up somethiing to share.

Here is what Michelle had to say...

"Hi Eve,

Here is a brief overview of my level 1 experience:

I had the opportunity to attend the Level 1 Crossfit Seminar in Park City, Utah this past weekend. It was humbling to be trained by some of the top athletes in the world such as Chris Spealler and Matt Chan. I am amazed by how much I learned in just two days. One of the things that stood out to me was how important the fundamental movements/lifts are and how much you can learn by using just a PVC pipe. I thought I had a pretty good handle on the basic lifts of Crossfit until being critiqued while using the PVC. It exposed flaws that I did not realize I had. I now realize that I have a lot of mobility work to do and I need to spend time learning the correct movement patterns by practicing with a PVC pipe every class. I was surprised to hear Chris Spealler say that he is still working on perfecting his air squat. We all have room for improvement and it starts with the basics."

The day after a snatch technique day just happened to be the PERFECT time to post this. All too often people are so concerned with how much weight their lifting without even realizing they are far from having the basics of the lifts down with a PVC! You hear it from coaches all the time but I thought it might help to hear from a fellow athlete who was fortunate enough to train over a weekend with the best of the best. We don't tell you to work movements with a PVC because we are trying to hold you back...quite the contrary. We are only trying to help you!

I want to ask a favor of each of you. Next time you're at class, ask yourself "Am I coachable?" We can only help those of you that are and I guarantee you that those Lotus athletes that are open to corrections make the largest gains.

If Chris Spealler is still trying to perfect his air squat, I'd say all of us have a lot of room for coaching and improvement!

~Evie

Thursdays are the perfect time to come in, get one on one help from a coach and work on your weaknesses.

Yoga at Noon with Amy Gates

Skills at 5:00pm Volume Training

Mobility 6:00pm

CrossFit Kids and CrossFit Teens Camps...Register Today!

[Your Name Here] — Wed, 15 May 2013 07:01:00 +0000

If you're looking for exciting activities for your kids this summer, Lotus CrossFit Camps are the answer! The camps will be held 5 days per week and will last for one week at a time for Kids and two weeks for Teens. There is a new camp each month!

CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population. (neurological, cognitive, motor)

Since Late 2004 CrossFit Kids has been Forging The Future Of Fitness and is currently in over 400 gyms in North America, Australia, Europe, Africa, India, Japan and Panama. CrossFit Kids is a strength and conditioning program that is specifically designed for kids and teenagers and helps them develop a lifelong love of fitness. In a group setting, children and teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes.

In our Kids and Teens programs, your children are taught the importance of sound fundamentals, body awareness, sportsmanship, the importance of good nutrition and they learn that fitness is fun! The benefits of this program are limitless but most importantly it helps your kids develop confidence that will last a lifetime!

Enroll your Kids and Teens by clicking the links below, register them next time you're at the box or call 208-771-2079 for more info.

Lotus CrossFit Kids is the ONLY certified Kids CrossFit program in our area!

Mobility: 6 mins. overhead position

Skill: Snatch Tech./Remediation

Strength: 20 mins. to find a heavy single rep Squat Snatch

Elements Strength: Snatch Remediation and/or 3x10 goblet squat

WOD: 3 rounds for time:

5 hang power snatch @ 50% above weight

15 burpees

5 OHS

Elements WOD: 3 rounds for time:

5 DB hang power clean L/R

15 burpees

5 DB squats

"The Gripper"

[Your Name Here] — Tue, 14 May 2013 07:13:01 +0000

Warmup: 10 mins. goal board

Ring work: 3x thru:

10 ring pushups, 10 false grip pullups, 10 elevated ring rows

WOD: 15 mins. AMRAP

15 Deadlift 225#/155#

30 Toe to Bar

Happy Mother's Day!

[Your Name Here] — Sun, 12 May 2013 17:51:51 +0000

Here's to all of you awesome CrossFit mom's for taking good care of yourselves, so in exchange you can take good care of those you love! You are teaching your kids what it means to make health and wellness a priority and that's a lifelong gift to your kiddos!

Enjoy your day ladies!

~Evie

Police Appreciation WOD

[Your Name Here] — Sat, 11 May 2013 07:01:00 +0000

To help kick-off National Police Week May 12-18, 2013 Lotus will be hosting a Police Appreciation WOD! Bring your friends and help show support for those who protect our community!

The $20.00 drop-in fee will be waived for all guests and in exchange, we ask that participants make any size donation to: ID Wives Behind the Badge. No amount is too small.

Warmup: 400m Run forward, 400m Run backward

Accessory: Coach led group accessory work

WOD: As a team of 4 complete AMRAP in 30 mins. of:

400m Sandbag Run

Burpees

Pistols

Kettlebell Swings

Are You Drinking Enough Water?

[Your Name Here] — Fri, 10 May 2013 07:01:00 +0000

With warmer weather outside you need to stay hydrated!

Thirst occurs when your body needs water. When you do not drink enough water, your body receives mixed signals on hunger. Dehydration causes you to believe you need to eat when you really need liquid intake. Dehydration symptoms include constipation, thirst, dry skin, a sluggish feeling, dizziness, dry eyes and decreased urine output.

Mobility: 6 mins. coach led squat mob.

Strength: 12x2 BS @ 75% 1RM

Elements Strength: 3x10 Back Rack Barbell Step-ups

WOD: 5 rounds for time:

5 wall walks

25 jump Squats

5 muscle Ups (sub 5 pullups & five ring dips-NOT RX!)

Elements WOD: 5 rounds for time:

5 push ups

25 jump squats

5 band assisted pull-ups

Volume Training Begins Tonight!!!

[Your Name Here] — Thu, 09 May 2013 07:01:00 +0000

Time to spend some time on the things you suck at!

Skills Class tonight will start a 5 week Volume Training Cycle. Not sure what volume training is...show up to find out! This is the single best way to master a skill that you are lacking.

You can also use Skills Class to make up a WOD if you missed something this week.

This Saturday Lotus will be hosting a WOD to kick-off Police Appreciation Week! Considering how many of our athletes are First Responders and given that we are the official trainer for the Kootenai County SWAT Team, it is only fitting that we take this opportunity to show our appreciation for the men and women who serve our community! Class time is 8:30am as usual so invite your friends to join you in a fun team WOD and show support for local law enforcement!

CDA Police and SWAT member courtesy of Whetstone Imagery

Enjoying this Beautiful Weather!

[Your Name Here] — Wed, 08 May 2013 07:01:00 +0000

Scarlett aka "The Lotus Heckler" is giving Kim some grief during her warmup! :-) Look at all these strong ladies working their tales off and soaking in the sunshine!

Strength: 15 mins. to build to a heavy single rep Bench Press

Elements Strength: 3x10 Floor Press and Mobility

Mobility: 8 mins. coach led overhead mob. or front rack mob. if doing Elements WOD

WOD: EMOTM for 12 mins. complete:

3 OHS @ 50% 1RM

10 DU

Elements WOD: EMOTM for 12 mins. complete:

3 FS @ 50% 1RM

30 single skips