Now that the OPEN is over, here’s a sneak peak into the direction our programming is going to take you . . .
Now that the open is over this is the time of year to build our base strength up. For the next four weeks we will be doing a strength program for our accessory work at CrossFit Spokane Valley. It will be a five day a week program. It will depend on the class you attend if it will be optional or part of the hour class. Throughout the next four weeks we will focus on building pure upper body pushing and pulling strength and lower body pushing and pulling strength. The five movements will be back squat, strict press, snatch, deadlifts, and bench press. Paired up with each left will be two body weight accessory movements. We will focus on mastering the pull-up, push-up, lunges, and hinging archetype( deadlifts, jumping). Our Olympic lifts focus this month will be the snatch (SQUAT Snatch’s). We will be doing a lot of accessory to get more comfortable in the bottom of the snatch position.
The strength program is not a max out program. The weights get slightly heavier every three weeks and on the fourth week we have a D load week. Each month we will sub in a new strength movement to work on for the month. Example month one is back squats months two might be front squats. The strength program is always changing every month, which will make your body never adapt to it. By never adapting to a strength program your body is constantly growing and getting stronger. This will lead to healthier, Stronger, and injury free athletes at our gym. Addition to the strength program we will still have the Met-con of the day, midline work, and bitch work is coming back!!!! Mobility will stay the same but we are going to be adding a flow two times a week . It will be a 5 to 10 minute video of a flow mobility routine to help recovery. The coaching staff at CrossFit Spokane Valley is very excited for the future and to help you all reach your fitness goals.
CRICKET PROTEIN REQUIRES 2,000X LESS WATER AND LAND THAN TRADITIONAL WHEY PROTEIN TO PRODUCE. IT REQUIRES 12X LESS FEED AND 100X LESS GREENHOUSE GASES. CRICKET PROTEIN ALSO YIELDS TWICE AS MUCH PROTEIN PER OUNCE, HAS MORE CALCIUM THAN MILK, 9X MORE OMEGA’S THAN WILD SALMON AND MORE IRON THAN SPINACH.
ESSENTIAL OMEGA-3 FATS
FATS ARE ESSENTIAL TO HEALTHY NUTRITION, BUT TAKING THE RIGHT FATS, CAN CHANGE EVERYTHING. KRILL ARE A TINY SHRIMP THAT ARE AN INCREDIBLE SOURCE OF OMEGA-3 FATS YOUR BODY SIMPLY CAN’T PRODUCE, BUT CRAVES. DHA AND EPA OMEGA-3 FATS FOUND IN KRILL OIL HAVE HUGE HEALTH BENEFITS INCLUDING DECREASED SWELLING, LOWER CHOLESTEROL AND INCREASED ATHLETIC PERFORMANCE.
48X MORE POTENT THAN FISH OIL
IN NORWEGIAN THE WORD “KRILL” MEANS
“WHALE FOOD” AND THE ART OF HARVESTING KRILL HAS BEEN PERFECTED THROUGH GENERATIONS. NOT ONLY HAS KRILL OIL BEEN PROVEN TO BE A SUPERIOR SOURCE OF OMEGA-3 FATS, IT ALSO CONTAINS ESSENTIAL FATTY ACIDS YOUR BODY CAN’T CREATE ON IT’S OWN. PROMOTES JOINT & INFLAMMATION HEALTH KRILL OIL HAS BEEN PROVEN TO AID IN JOINT HEALTH, IN REDUCE SWELLING, SUPPORTING HEART RATE, AND IN CARDIOVASCULAR PERFORMANCE. IF YOUR INTERESTED IN OPTIMIZING YOUR JOINT HEALTH, OVERALL MOBILITY AND VITALITY KRILL OIL IS RIGHT FOR YOU. KRILL OIL CONTAINS ESSENTIAL OMEGA-3 FATS FATS DHA AND EPA THAT HELP REDUCE INFLAMMATION, PROMOTE FASTER RECOVERY, AND CONTRIBUTE TO OVERALL HEALTH.