2015 North Pacific Hydro Mash

Screen Shot 2015-06-16 at 5.45.30 AMTHE WAIT IS OVER.

Join us for the 3rd annual CFNP Hydro Mash competition in support of our nation’s heroes!

CFNP HYDRO MASH REGISTRATION

Competition proceeds go directly to the Special Operations Warrior Foundation.

The CrossFit North Pacific Hydro Mash features multiple Aquatic events and CrossFit-style workouts!

Teams must consist of 4-person mixed co-ed teams: 2 men, 2 women.

Two categories: RX or Scaled

Check in is at 8AM August 22nd at Crown Park – 120 NE 17th Ave, Camas, WA

This year’s event is poised to be better than ever, with prizes, on-site BBQ, and much more!

For updated event information and workout releases, like the CrossFit North Pacific Hydro Mash Facebook page.

This event sells out every year and space is limited.

Sign up your team today!10624769_843059449071402_5183080815227415149_n

Making the World Better… One Kid At a Time

SONY DSCThis week is a special week.

It’s Coach Tracey’s birthday!

Tracey is North Pacific’s Head CrossFit Kids Coach, and truly a beacon in our community. She recently returned from the Boston Marathon! Yet, far more impressive than her physical ability and talent, her work ethic and compassion for others is beyond reproach.

Tracey’s passion for helping others is one of the reasons we love her, and was what led her to become a coach and to develop the North Pacific Kid’s program, which has impacted hundreds of children and brings a smile to our faces every time we see them in action.

In Tracey’s words…. SONY DSC

Why CrossFit Kids?

I was recently watching a high school tennis match when a neighbor sat down beside me and struck up a conversation. She turned to me and said “So I just heard the craziest thing! They are letting kids do CrossFit! CrossFit is so dangerous, can you believe they are having kids do it?” I’m pretty sure she did not expect the impassioned answer she got!

So why do we encourage kids to do CrossFit? Why do I personally encourage it? My journey to becoming a CrossFit Kids Coach started nearly 20 years ago when I was volunteering at the local Boys and Girls Club and realized how the kids that were active after school were also doing better during school and in life. They had fewer discipline problems and better grades. I began to notice the same thing in my life, for example, the semester that I had P.E. at school, I also had better grades. This continued into college where I quickly learned that the time I had to dedicate to a P.E. class would pay off more than an extra hour of studying.

I graduated from college with a degree in Social Work and emphasis in Child Welfare. After seeing all the bad and ugly parts of some children’s lives I wanted to know how to make a difference beyond therapy and medication. While working with these children I found that more than anything, taking them out hiking, rock climbing, roller skating or simply running around at the park seemed to make a difference in how happy they were despite everything that was going on in their lives. There was no question that being active, being encouraged and seeing small successes brought them greater happiness.

Many studies have now been done to prove these things I had noticed. In the book “Spark: The Revolutionary New Science of Exercise and the Brain” by John J. Ratey I read all about the science behind why I feel better if I work out in the morning. It’s not just my imagination, there are actually changes in my brain when I work out! New synapses are created and my ability to learn, focus and concentrate actually increase! Plus, chemicals are released that make me actually feel happier and give me more energy!

Armed with this knowledge I have felt justified in my own love of working out and pushing myself to set new goals. But what about my children? My son Hayden tried every sport imaginable as soon as we was old enough to join the team. We encouraged him, practiced with him and sat through so many mind numbing hours of games only to have him complain and hate every single one. He didn’t like traditional sports. “That’s fine,” we said, he doesn’t have to like sports. But what about all those benefits that come from working out? How was he going to get those? More importantly, how was he going to learn to love and value fitness? Fitness can be so much fun and he didn’t know that. For him it was always hard, intimidating and frustrating.

In an effort to help him and the other kids who felt like him I started a running club at the elementary schools. I called it Run4Fun in hopes that I could convince these kids that running is actually fun! I spent countless hours working on that program and in the end I convinced a few kids, but not many. Running was missing a key component- the mental stimulation required with learning complex movements like olympic lifts, gymnastics moves and sequences in complicated work outs! What they needed was CrossFit.

CrossFit Kids brings the physical benefits of a wide variety of disciplines with out the pressure to perform on a team. Hayden didn’t want everyone staring at him when it was his turn to bat or yelling at him if he missed a kick or a shot. At CrossFit Kids he could work his hardest every day and see improvement compared only to himself while he was constantly encouraged by peers and coached to increase his skill level. The more stimuli he was given in conjunction with physical activity the more neurological connections and adaptation he created in his brain. The more kids are exposed to this when they are young the more connections and capacities they develop and retain for the rest of their lives. Learning to be coordinated and physical now will help him to take on new challenges as an adult.

Physical benefits can also be seen now! Hayden is more confident and coordinated on his Ripstick Skateboard. My daughter Danica is a gymnast and she saw much faster gains in her gymnastics skills once she started to incorporate the CrossFit Kids strength training into her life. My youngest, Alyssa loves to dance and rock climb and has a greater capacity for both of these with her increased strength and body awareness.

CrossFit Kids brings emotional benefits as well. Kids work on sportsmanship, leadership, teamwork, listening skills, and self-discipline. In addition, I see a noticeable difference in the confidence level of children who do CrossFit Kids. From that first time they timidly hang on the bar, touch the rope or try a thruster to the time when they do their first pull up, climb to the top of the rope or execute a perfect thruster they learn that they are capable of doing so much more than they thought! They start to believe that they truly can do anything they put their mind to if they work hard! They are constantly challenging themselves to do just a little bit more in a controlled environment where they can see success! In addition, the release of those feel-good brain chemicals during exercise also help the kids truly feel happier!

Lastly, one of the main reasons I’ve become so attached to CrossFit Kids is the idea that I can teach kids how to be Fit for Life! Instead of simply learning to play a sport that they can only play during childhood, I can teach them how to love and value fitness forever. If a child grows up associating working out with something fun and enjoyable they are much more likely to make fitness a priority throughout their life. They will eat better, sleep better, play better and have a better capacity to face all of life’s challenges! Of course I want that for our children!

In the end, I realized I hadn’t actually answered my neighbors question. Is CrossFit Kids safe? YES! We focus on body weight movements and learning body awareness and control. Intensity is kept at a relative level with an emphasis on fun and learning through repetition. Lifts and movements are all learned and performed without weights. As kids get older and demonstrate consistent skills and ability they are allowed to practice with light weights and objects, all in a controlled and safe environment never being encouraged to do more than they are able. As they grow they continue to find happiness and success by reaching each new goal!

So, can I believe they are having kids do CrossFit? I can’t believe that anyone wouldn’t want their child to do CrossFit Kids! Everyone put your hand in the middle of the circle! 1-2-3 “Go CrossFit Kids!”

—Coach Tracey

Interested in more of the hard science and research to support these findings as well? Some of it may be found Here.

HAPPY BIRTHDAY, TRACEY! SONY DSC

Oly Oly Oxen Free!

SONY DSCThursday evening at 5:30 is now a dedicated Olympic lifting class!

This this incredibly exciting news. The athlete community at North Pacific is improving rapidly at every level, as is the demand for sport-specific training in Olympic Weightlifting. We want to deliver the highest level coaching which promotes competitive fitness and lifelong wellness. This class will contribute to that mission!SONY DSC

Info about Oly Lifting Thursday 5:30pm

*Make this class your one class for the day. No doubling up on a WOD before!
*Bridget Raach is the lead coach for this class. If you don’t know her yet, you will!
Coach B brings a high level of technical expertise and an unparalleled interest in every one of her athlete’s development and success. What’s more, she’s a CFNP CrossFitter herself you can find her hitting classes throughout the week!

No sign up necessary. Come out and PLAY!SONY DSC



CrossFit North Pacific

Community based fitness serving the Washougal/Camas area since 2011.
CrossFit North Pacific
CrossFit North Pacific with Ginny Combs and 4 othersSaturday, June 27th, 2015 at 9:48am
Today was CFNP's Inaugural Dog Workout! Thank you Ginny, Vasco, Murphy, Stacey, Dave, Rouge, Tracey, Jake, Dana, Bryan & Tom for coming!
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CrossFit North Pacific
CrossFit North Pacific shared The CrossFit Games's video.Thursday, June 25th, 2015 at 9:17am
Awesome!
The CrossFit Games
Logan Aldridge: "Reebok #Nano5 rope climb test. These shoes are so great and grippy they make me feel like I have two arms! "
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CrossFit North Pacific
CrossFit North PacificMonday, June 22nd, 2015 at 9:16am
Summer is here and it's time to sign up for some CrossFit Kids Summer Fun! I'm doing two sessions this year so don't miss out! You can sign up by following this link, the info is below! Let me know if you have any questions!
http://crossfitnorthpacific.com/httpcrossfitnorthpacific-comkids-crossfit/

Session One:
July 21, 22 & 23rd
Ages 5-8 10:30-12:30
Ages 9-14 2:00-4:00

Session two:
August 11, 12 & 13th
Ages 5-8 10:30-12:30
Ages 9-14 2:00-4:00

$55 per session
$15 discount for siblings registered for the same session

Space is Limited! Register in advance for some amazing summer fun and fitness!
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CrossFit North Pacific added 3 new photos.Thursday, June 18th, 2015 at 5:50am
Weightlifting (5:30) is replaced with the CrossFit workout today! If you haven't made it in yet, thrusters, burpees are waaaay to good to pass up at the evening classes!
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CrossFit North Pacific
CrossFit North Pacific added 8 new photos — with Rebecca Smith DePasquale and Janyce Richardson.Wednesday, June 17th, 2015 at 11:37am
Beating the heat!!! Way to kick off Summer 1p.m!!!
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Birthdays!

SONY DSCToday we celebrate two awesome people – Mallory and Bryan!

Mallory, thanks for being so much fun, always giving your best effort regardless of the day or workout, and sharing constant laughs and encouragement with everyone in class.  We love you!

Bryan – Here’s to making this year your boldest, brightest most inspiring yet! You are such a big part of CFNP. You have made it a better place not just by your incredible attitude, but your pull-up rig is second to none!

Have an amazing day!

The sign up sheet is up at the box for the Open… Get your name on the list TODAY! :)

 

 

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Sweethearts & the Open!

SONY DSCSONY DSCThere are certain times of the year that we really look forward to… like OPEN SEASON!

You can fist pump right now, because it’s almost here.

If you don’t know what the CrossFit Open is, or if you aren’t sure if it’s for you, watch this and learn more.

This year, more than ever, the Open is about community, competition, and pure FUN.

SONY DSCIt might bring out your inner beast (we all have one) like it does for Peter!

The CFNP Open is a competition held in our box every Saturday from February 26 to March 30th. (5 Weeks)

Heats begin at 9AM.

You can sign up online for the Open, or at the box sign up sheet by the white board.

EVERYONE can and should participate!

There is no fee associated with doing the Open at our box. If you want to see your name online and compare scores, it’s $20 and you may sign up here, but this is not required to participate. Our CrossFit Kids and Teens will even be doing their version of the Open!

Ask your coach if you have questions, or grab a workout buddy that has competed before… They have experienced it and can answer questions you may have about whether or not to compete.

SONY DSC****FUN EVENT ALERT****

We are very excited to announce that CFNP is hosting Sweet Wheels for our Sweetheart on February 13th at 6PM!

This is a special event benefiting a military family of six , including a girl named Ellyn. All CFNP members, friends and family are encouraged to attend.

Donations are accepted, however simply being there and showing your support is truly welcomed. You do not need to be familiar with CrossFit to participate.

You may already be doing some of these. Shoot for all 10! 10 Things the Best Athletes Do 

 

The Scoop on Yoga!

IMG_4367Yoga is back at CFNP!

And it’s not just for ladies! Our pilot classes last week had as many guys as girls! (Thanks to Nat, Jordin, Tammi, Holly, Barbi, Teresa and Rene’ for being our models this morning.) :)

Here’s the scoop:

There will be two Yoga classes a week:

Tuesday evening at 6:30pm

Saturday morning at 10:15am

This is a vinyasa flow practice that integrates breath work, movement, and mind/body awareness. With a blend of flowing movement and a series of stretching postures you will increase healthy flexibility and quiet your mind as you detoxify your body… this class and CrossFit go together like bacon and eggs. All levels are welcomed!

1 Hour in length

Yoga is FREE to all CFNP athletes. We think this will be good for you and we want it accessible to you.

You do not need to reserve a space online, just SIGN IN when you arrive. There will be a sign-in sheet on the desk.

All members can bring a friend for only $15! (Option only available if you accompany a CFNP member.)bikram-yoga-sweat-fitness-bradley-cooper-matthew-mcconaughey

Bring:

A mat, water.

Leave at home: 

Kids, dogs ;)

All classes are held at our box. The heat is on and it is very comfortable, but dress in layers as ideal temperatures vary. Yoga attire is encouraged!

If you are curious if this class is right for you, ask us next time you are at the box and we are happy to answer any questions for you. Our instructor is well versed in both advanced AND beginner poses and modifications. You will be learning more about Megan soon!

See you at the box!
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A New Baby and a New Year!

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Welcome to the World Madisynn Dee-Marie Arana! This little doll was 7lbs 12oz, 20.5″ long, and born @ 8:04am 12/30/14! Mike and Angie are now parents to 4 handsome boys and 1 beautiful girl. Congratulations you two!!

SONY DSCIt’s a brand new year!!

Here at CFNP, we (as in YOU :) ) set goals, make commitments and change things up on a regular basis, all year round.  Sometimes, starting completely fresh with a blank year ahead of you and a support system in place can help make changes you have been wanting to make even easier.

You can assume that getting you’re WOD on and pushing yourself hard each time your at the box is enough to get you those results that we all desire, however, you need more! We all need more. There are a lot of people that focus on the physical aspect of health and put little to no effort into the nutrition side.

You may think…. I’m content with my performance and I eat like crap so why should I change? Or….food won’t make me faster or stronger…..BOLOGNA!!

Fact: You may be an outstanding Athlete and not have to tweak your diet to be “fit.”

GREATER Fact: Good, clean, healthy diets WILL make you perform (and feel) better on ALL levels!

Obviously as Athletes we are all after different results, some want to be faster, have better endurance, or simply feel and BE more healthy….Some want to get stronger and continually hit those PR’s. No matter what the result you’re chasing. we are all chasing one, even if it’s just “maintaining” your fitness. While showing up 2,3,4 even 5 times a week at the box to push yourself through those WODs may seem rewarding (which it is, good for you), why not push yourself on the other (VERY important) aspect of fitness, DIET?

So many of us put Diet secondary to Fitness when in reality it should be the Primary focus. The sang goes “Eat to Perform” Folks! NOT “Perform to Eat”! If you’re one of those Athletes, those “naturally” physically fit people who eat crap day in and day out and still kill the WODs…..well, good for you. But I challenge you to make a change, try a Clean approach to your diet, try a true Primal/Paleo lifestyle, ditch your dirty carbs for 4 wks and see if you see better results! I personally promise you will. :)

And If you’re an Athlete who struggles with change in your diet and you’re working your butt off but not seeing results….. Come on!!! Put that effort you put in at the box to that very important PRIMARY aspect of Fitness (Your Diet )! Does it even make sense that you’ll see optimal results in your body if you’re neglecting the very first, most important part of Fitness?

I’m not going to bore you with Paleo lifestyle (notice I said lifestyle AGAIN?) facts and recipes, they are everywhere. Google them. Eating healthy should be a lifestyle change, not a crash, 30 day diet. Paleo is much more than a diet, for me it was lifestyle change almost 3 years ago. It took one month of eating clean and quickly seeing improvements in my physical physic and performance to get me to realize what the missing link to my athletic success was. If you’re not committed to truly making change, you WON’T benefit from a temporary trial. But I know we’re all committed, I see you all, all week long at the box, working your butts off!

As the start of a New Year has approached, I’m encouraging you all, not just the Athletes who seek physical change, but all who stride to get better……. to make a change, even a small one. Great exciting nutrition challenges will be coming your way at our box…. JOIN!!! COMMIT!!! Don’t be scared to make another lifestyle change, you made a pretty big one the day you joined CrossFit North Pacific!!!!

Here is a great article that addresses the basics of Paleo and many common perceptions and concerns that someone has looking to make the lifestyle change.

Share your latest or favorite with us at the box- we’d love to hear it!

Cheers To A New Year!

~Coach Natalie

Below, our recent birthday girl Holly cruising though a light load in her workout. Holly, you are amazing and one of the most up-beat, encouraging people! Thanks for always brightening our days!

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The Gift of Fitness!

6a00d83451c06469e200e54f8198098834-800wiNeed a last minute gift? Come by and pick up a gift certificate! Gift packages are available to suit anyone on your list.

Instant pick up available for a Personal Training Sessions ($60) and a 1 Month membership ($99)! CrossFit North Pacific apparel and gear available starting at only $25.

Leave the stress at home and give someone you care about a gift they can truly use and enjoy!

Happy Birthday to 3 of our December babies! Eric, Dan and Hayden all celebrate this week!!

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Tis the Season

SONY DSCTo be jolly and lift heavy weight! Or something like that…. ;)

Christmas is here!  Thank you to everyone that came and came to the CFNP Christmas Party!

This week we have 12 Days of Christmas, heavy wave of strength cycle, and even more team fun.

Here is the Christmas Week Schedule:

Monday: All Classes

Tuesday: All Classes

Wednesday: 6am, 9am – 12 Days of Christmas!

Christmas: Closed

Friday: 9am

Saturday: 8am Elements – 9am CrossFit

Don’t let the craziness and joy of the season keep you from coming in and getting your workout in!

Below, Katie looking awesome as she does her wallball shots!SONY DSC

Why Do You CrossFit?

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 Why Do You CrossFit?

by Coach Ross

I have spent a couple years now in this community we call CrossFit North Pacific. My motivation has changed many times. Actually, my motivation changes quite frequently during each workout. Sometimes it is setting a new PR or making Matt cry like a school girl because I whooped him on yet another WOD. Other times I try to go fast so I can just to go vomit outside in peace. No matter what my motivation happens to be during a WOD, I can’t lose sight of why I started this in the first place: To beat my son in a foot race.

I know this sounds like an odd reason to do CrossFit. The real reason is that I wanted to be able to keep up with my kids as they grow. As life changes all around us, I wanted to know that I could do whatever was needed for my kids. Losing to Casey in a race showed me that I needed to do something to make that happen.  I chose CrossFit North Pacific to help.

I want you all to think about why you CrossFit. There is a deep down reason you put yourselves through all those wonderful burpees. It might be that you saw a little bit more in the mirror than you wanted to see. Maybe it got difficult to walk from the car into the pizza parlor because they forgot the extra cheese on your fourth order of breadsticks. Or just maybe you heard how great RossFit was and needed to try it. Whatever the reason, just remember it.

Competition and short term goals will help you during a workout, but when the weather is nasty and you had an extra piece of pie for lunch, when all you want to do is take a nap after work, when football is on, the reason you get up and go to the gym always comes back to the original one. That is your true motivation. That is why you do it. Sure, it feels good to watch Matt cry. The thing is, Polly makes me cry like a baby every time she whoops me on yet another WOD.  Even when I am lying on the ground in a pool of my own sweat, tears, and vomit after a 3-minute workout, I know that I am accomplishing what I set out to do. I am able to beat Casey in that foot race. For now….

~Ross

Editors note: Ross is a coach, athlete, family man, and although (clearly, due to the number of references to pizza and pie) not following a Paleo diet, consistently improves, inspires others, and entertains us at CFNP.  You can find him leading “RossFit Wednesdays” on a weekly basis.