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!!