All-Pro Member of the Year:

So I've decided to do my inaugural All-Pro of the year award. Awarding the most outstanding member in 2012 (even though APF has only been in operation since the early summer). What more can I say about this amazing person? She was not only my first member , she is one of the nicest and hardest working people I have ever met.  This woman has shown up to the gym at least 3 times
a week since we have started and has put out %1000 effort every single time. No matter what I put her through, she has had the grit and will power to push through and finish. Which explains the amazing results she has achieved. At 46 years young, she has lost over 20 pounds and has gained substantial overall strength and fitness (135 pound clean and jerk... No BS). So I'm proud to announce the 2012 All-Pro member of the year to LouAnn Crook!! The picture above is LouAnn performing her first kipping pull-up last night. I couldn't have been more stoked and fired up over witnessing this accomplishment she has worked so diligently to achieve. I'm excited to see LouAnn compete in the 2013 Crossfit Open as a master and I look forward to working with her for a long time to come. Congratulation LouAnn

PR's for DAYS!!

HERE IS SOME COOL PICS FROM LAST WEEK

gritty workout with swings, ring rows and tuck jumps

ascending wall ball and pull-up ladder. that one was nasty..but always fun

some of my GK football players doin work on thrusters and burpees. makin me proud

former huskies qb Johnny D doin some deadlifts

lori and adam rockin over 150 air squats

Finally as I have an opportunity to post on the blog and the first snow falls in Graham, I look back on the progress our community and gym has made the past 6 months. I can honestly say that even though I still have a lot more work to do on developing the gym with enhanced equipment and optimal programming, I could not be more excited and fired up with the accomplishments and comradery that we have achieved thus far. Nothing gets me more stoked than when I see someone hit a PR (personal record) on a lift or workout and performs 10 plus true push ups when they couldnt do 1 when they started. Our increased strength on a lift by over 50%! For some of our awesome ladies their first kipping pull ups are RIGHT around the corner and I so can NOT wait to see that!! Tomorrow night will be the last class for 10 days because I will be heading back to California to visit family and friends for Christmas break. I will still be posting workouts on facebook and expect everybody to report their scores and times on the wods. I hope everyone has an amazing holiday and I could not be more optimistic for 2013 at APF.

New Sweatshirts!!

new apf sweatshirt front

apf sweatshirt back



bad ass over head walking lunges



awesome team work with great encouragement



everyone did great on their hang power cleans this week

 New sweatshirts are in. Let me know if you want one I will place an order for you. Also, stay tuned for the new awesome APF "zombie" T's coming next year. Can't wait!! Also some new developments: starting January 7th we will have MORNING classes. 530 and 630 am. I'm not an early riser but I will be here kicking butt with all you morning people that love to get their sweat on before the sun comes up to tackle the day. Incredible work done this week by all my amazing people. You guys never fail to impress me with your effort and continued persistance. Let's keep this attitude rolling, see you guys on Monday.

All-Pro Day

pull ups, push ups, sit ups, squats

power clean plus front squats and kippping practive

doin work as usual

Officially reached the 6 month mark at All Pro Fitness, and what a 6 months it has been!! I've seen some major changes in some truly inspirational and quality people. I can only imagine the major accomplishments that will be achieved if we continue to work hard, stay the course and build off our grassroots foundation. There is no doubt what my motivation and drive in my everyday life is. It is my family, friends and my All Pro's that I train and coach at my gym. Great workout tonight!! Let's be persistant with our recovery with nutrition, stetching and rest. See you tomorrow
-Brian 

Happy Thanksgiving!!

3 new racks for strength work. Something to definitely be thankful for

Hope everyone had an amazing thanksgiving full of awesome food and family time. I myself spent thursday and the following days trying to fight through my morbid obesity caused by excessive pie consumption. Training will be somewhat difficult the next few days trying to get the metabolism back where it should be before the christmas break. So starting tomorrrow, we will get back on track with our diets and stay consistant even in the holiday-festive atmosphere. As always I was impressed with the effort and tenacity put into this last week's training before the break. Let's work super hard these next few week as an accumilation of the hard work from the past 6 plus months. Let's show our family and friends at those X-mas parties how good we look and feel and tell them its the result of doin work at APF!!

Racks and Rings are Here!! Sweatshirts Coming Soon

Jets O-line warming up. Insane how big these guys are in real life

Lynette and I rockin our Jets gear waiting for the train

Inspiring to watch the incredible work ethic my members have put out this week! Love seeing new faces coming into the gym and immediately submerging themselves into the community. Even though the weather is not supurb, we are able to overcome the elements and get some awesome fitness in. New racks and rings are finally here so we can FINALLY do some strength movements that our bodies have been neeeding. Uber gitty to be coming up with new APF zip-up sweatshirt designs. Be exciting to see people rockin these out and about. Representing and staying warm at the same time. Let me know if you want one I will put your name on the list.

hang power cleans, squats, wall climbs. doin work

cool down stretching. critical

New Cool Stuff Coming Soon!!

A lot has happened since I last posted. Let me get the upsetting news out of the way first. Unfortunately our GK boys came up a bit short last friday night in the first round of the playoffs. We finished 8-2 and the boys had a great season overall with a ton to be proud of. Seniors this year are the best group of kids I've ever coached and I will miss coaching them.

Cool view at work, thought I'd throw it on here

Moving ahead, exciting new equipment is on its way and should be here next week. We are finally getting racks!! Racks are coming to graham and APF (unlike the Racks bar that got shut down) :/ We will be able to enhance our strength with these racks with the ability to do some back squats and multiple pressing movements. Also a couple new bars, rings, dumbells and kettlebells. This has been a good week thus far in the shopbox, with a couple new faces joining the party and veteran members welcoming them by leading by example. Continue to feed off each other's energy, progress, and success to make each other better!!

Cameron and Darky enjoying burpees and box jumps



Rockin atomic sit-ups. One of my favorites!!



Cole executing med ball cleans. He is a promising young athlete. We are excited to have him here at APF

Looking ahead I would like to have a couple of fun saturday team workouts where we do some lecturing on diet and mobility. I would also like to throw a christmas party next month. Give me some feedback and let me know what will work best

Frantastic

fran action. dig it!!

LouAnn 200 + PR Deadlift

pull up action during fran

It's been a while since I posted, I apologize. Last Friday I could not have been more fired up to introduce "Fran" to my pupils. 21-15-9 Thrusters and Pull-Ups. Very impressed with the high intensity and energy level that surrounded the gym. I can tell everyone was feeding off each other's struggle and drive to finish the brutal endevour. Can't wait to re-introuce this famous workout again down the road. Very surprised and pleased on how drastically everyone has improved on their strength, technique, intensity, range of motion and other fitness aspects. I'm extremely excited for the future of the gym during the upcoming winter months and have everyone hit the ground running into the new year. As far as the GK football campaign, JV finished off the season with a 7-2 record and a top of the league, once again. Proud of the boys for getting it done and hoping they can all improve as the move on to varsity. As for the varsity, they finished with an impressive 8-1 record and are playing a home playoff game this Friday. Hope we can take care of business and roll onto the second round and much further!!

Amazing Grace..100% PR

Dominating Grace at the Friday tailgate WOD

Grace PR's!!

So another productive week at APF with everyone making progress. Very pleased with the consistancy in improvement that everyone has showed even while dealing with busy schedules and some small nagging injuries. If we continue to stay the course and grow together, I can only imagine the exciting possibilities. Not to mention the massive success our GK family has endured over the course of the season. I can tell you now that the boys really appreciate all the hard work and effort you parents have put in over the entire course of the year. That hard work is very reminiscent of the dilligence put into working out at APF. Let's keep forging ahead and building our elite, fit and healthy community!!

The Puyallup Pulverizer & New Developments

Friday tailgate wod fun

I lost 5 jump ropes this week in one day..its ok as long as everyone gets better at double unders

LouAnn rocking her APF shirt. This week she deadlifted 185 three times, touch and go. Her previous one rep max was 176. Excited to see everyone getting better

Although I've tried to post at least 2-3 times a week, it turned to be the sunday update blog. Everyone better stay tuned for big events that will take effect the next couple weeks and only get better as the we progress into 2013. I need everyone to give me feedback and keep me informed on all their progress. Here is what I'm looking to introduce.

ALL-PRO BOOTCAMP:
This program will be an hour long drill runned, task-oriented class that will always be on the move and will include various movements and exercises that will be to my cadence. Much like a real boot camp it will start early in the morning (5:30 & 6:30 am). I'm really excited to "get back to my roots" and have a great time inside my shop box early in the morning this winter. For more information about this program, please contact me.

ALL-PRO TRAINING CAMP:
I'm really excited to be introducing this cutting edge program this winter. Specifically for athletes, and competitive crossfitters, this program will be after the 5:30 & 6:30 classes. The APTC will be very sports specific for not only my specialty in football, but all sports. For more information about this program, please contact me.

Brave Basher

The high, positive energy in the shop box this week was extremely contagious and really reflected in some excellent performances. Not only in the gym did this occur but in the stands on friday night's game against our rival Bethel where our Eagles pulled off a huge 35-28 emotional win which put this 2012 team in the history books. Very happy and proud to be a part of this with our players, coaches and parents and many more contributing to the success of the team. Let's keep these good vibes going into the fall!!

Pics from the Week

Mother son ball over bar passing

Jamie giving it her all on her strict press

Great efforts by everyone this week. We will have a few new faces joining us in the next couple weeks so make them feel welcome and apart of our community. Monday, (tomorrow) we will have one 630 class.

Cindy and DT are our friends

Bird's eye view of today's action

Could not be more pleased with the amount of effort and determintion showed by our community at APF the last couple days when we took on "Cindy" and "DT". It's important to remember when we are going through these workouts to rely on our technique and will power to get us through that "wall". What is the wall you ask? The wall is that point in the workout when you are completely spent and feel like you can no longer go on. When you are so out of breath that you feel like you can never catch it. When your muscles burn like nothing you've ever felt, or haven't felt in a long time. Sometimes this wall can really question your work ethic and really define you as a person and who and where you want to be. I expect nothing less than everyone to hit this "wall" and push through it by developing mental toughness and a relentless intensity. The best way for me to develop mental toughness is to remember to breath and think about your goals. And never forget there are people in your life that love you and care about you and want you to live a long, healthy life. The road to being in shape and healthy is not an easy one though. It takes a consistant effort of showing up to the gym, hyper-vigellance of what you are putting into your body with your diet, dilligent hydration, stretching, rest, etc. One of the biggest hurdles of reaching your goals will be the soreness you will endure during the first few weeks of the program. This concept will test your determination to make it happen!! Soreness is a right of passge when we take on this endeavor and you need to let your body take its coarse and get acclimated to the movements and exrecises. Just remember everyone else in the gym is feeling the same burn and suck you are. So feed off everyone's energy and effort and continue to improve!!

Big game tomorrow against Rogers, I will see all of you there. Happy rest day. Congrats to my awesome girlfriend for leading her girls volleyball team to victory in the first game of the season!! :D

Intensity!!!

Nothing like some burpee -lunges, pick n press and bi-cycle crunches

Totally awesome to see people settin PR's on their 1 rep max deadlift and their 400 meter run tests this week. LouAnn PR'd on her 400 meter run by freakin 30 seconds!! She did the whole thing without stopping. And my 400 meter trail is not your father's 400 meter on a flat track, NO, NO. This 400 meter has uphills and downhills that keeps that heart rate up and the lunges pumpin'. LouAnn has been working super hard on not only her run but with everything else and I'm stoked to see her reach her goal of running that bad boy UNBROKEN!! Just goes to show how hard work and persistance can pay off, even in a short amount of time. The atmosphere at the gym has been good, with everyone making progress and with our Eagles on the winning track always puts people in good spirits. Nice work this week everyone, have a good weekend. See you on tuesday. No class on monday, we will have a saturday morning class for a make-up.

If you aren't "floored" after your workout like LouAnn and Travis are in this photo.. you didn't go hard enough on your workout...plain and simple!!