Thursday, December 31, 2009

If you're happy and you know it, tell a friend!

Congratulations to our top referrer in 2009:

Heather Russell with 9 REFERRALS!

Shawn Smith came in second with 5.

And of course, I would be remiss to not recognize Angela Lorenzo who is responsible for introducing Heather Russell (see above) to us in the first place.

Special recognition to all of you who went out of your way to speak to friends and family about our services.  We can't tell you how much this means to us as 'word-of-mouth' referrals are our #1 source of new guests.
Here's to an awesome 2010!

Grandma 'Pat'

My Grandma recently passed away on Christmas Eve, but really, we're all very happy that she is not suffering and is in a much better place (um, hopefully). These are actually a few funny stories about Grandma Pat.
First of all, when she was younger, all of the kids thought her name was Patricia, instead of Lucricia, so most people called her 'Pat'. After years of making vain attempts to correct them, she finally decided that it wasn't worth the trouble and she was fighting a losing battle. "The hell with it." She thought. "Let them call me Pat, or Patricia." So, I always knew her as Grandma Pat.
She moved from Pennsylvania to Alaska with her husband Sam, who was one of the first U.S. Marshalls, Territorial Officers (before Alaska became a state) and Alaska State Troopers. They we're the unltimate of the "Greatest Generation". Truly, I think I would only listen about how to skin a goat from someone of this generation and stature. Let me explain.
10 years ago on a Friday night, I was at Grandma Pat's house in Wasilla, AK (no forever cursed at Palin Country) and one of her neighbors (when I say neighbors, I mean a crazy, back woods living, unshaved individual who deliverered his own children, packed in his own water and raised his own animals) brought her a goat to eat. Now, the goat had to be skinned, and I was volunteered by Grandma. She had me hang the goat on a hook from the ceiling by it's ankle, then explained is detail about how to properly hold the knife, where to cut and how hard to pull the skin.

I was slowly starting to get the hang of the process when a friend of mine, Mike Rich, called me on the phone (the kind with a cord that peole used to have) and asked if I was coming into town (Anchorage) that night. I said "Sorry dude, I'm in the middle of skinning the goat." "Uh, Chuck, I don't want to know." He said. So, from thenceforth, "skinning the goat", as it were, is now the new "metaphore".

Also, as the new year approaches, I always remember what Grandma Pat used to tell us about our first meal of the new year. "Never eat things that come from a chicken, becasue a chicken always scratches backwards, and you never backtrack or make the same mistakes you did last year." Instead, she told us "Eat the pig, because the pig always roots FORWARD!"
So, no eggwhites tomorrow for me. Only ham, sausage, hot dogs, pickled pigs feet, & split pea soup from Elaine's kitchen.
Grandma Pat lived a great life to the ripe old age of 87.  When everyone was together for Thanksgiving this year, there were 5 generations at the table.  Amazing. 

Wednesday, December 30, 2009

An Excerpt from my Application for CrossFit Beaverton Affiliation

With my 10+ years experience in the fitness industry as a nationally certified personal trainer and group exercise instructor with AFAA (Aerobics and Fitness Association of America), I find CrossFit to be a breath of fresh air.  In continually striving to improve myself as a fitness professional I came upon CrossFit a couple years ago.  I knew then that it would change the face of fitness.  I believe that the methodology which propels CrossFit is exactly what we need, to see significant changes in the rising pandemic of obesity and metabolic diseases around the world.  Because CrossFit is suitable for anyone, we have seen drastic changes in everyone from the deconditioned, brand new exerciser, to the “professional” CrossFitter.  It is very exciting to be part of a program that has the power to change so many lives. 

Since adopting CrossFit one year ago as my primary strength and conditioning program, I have replaced my 30-60 minute long ‘cardio’ sessions with total body conditioning that incorporates running (or rowing, or jumping rope) along with lifting heavier weight than I ever thought possible.  I’ve discovered that I love the Olympic lifts and kettlebells and am excited about teaching the virtues of ‘pumping iron’ to women.  I am thrilled with the changes I continue to see in my body by following the CrossFit protocol and my enthusiasm about CrossFit naturally encourages more women to want to try it for themselves.

I decided to become level 1 certified in December of ’09 when I realized that it was something I wanted to be a part of for the long run.  The concept of “constantly varied, functional exercises, executed at a high intensity” sums up the prescription for a perfect training program that will obtain the greatest response possible in the shortest amount of time, while preventing boredom and overuse injuries.  The icing on the cake is that all the while, we are building a community of friends with similar interests and struggles, triumphs and defeats.

-Shelly Gonzales

Snowdays suck

Well that just sucks:  Two classes off the schedule already this morning.  It's all fun an games until the studio has to close down. 

So what exactly happened to Shelly Gonzales last night?  Well..."It was a dark and stormy night."
Shelly and Gabriel were at the studio all day yesterday and after the snow started to fall, I asked her to take my truck home instead of her car.  My gas light in my truck had been on and I told her that she would need to put gas into it before she went home.  That was at 4:30 P.M..

At 6:07 P.M. our preschool calls my cell phone and asks when Shelly or I were going to pick up Gavin.  Closing time for the school is 6:00 P.M.  I immediately called Shelly, but her cell phone was dead.  I leave the studio and head onto Cornell to go pick up Gavin.  Big Mistake. 

Cornell was completely deadlocked.  I moved about 100' in 30 minutes.  It's now 6:30.  I was lucky though because I was able to get take a side road and avoid the rest of the traffic.  Shelly was not so lucky.  I get a call on my cell phone from a number I don't recognize.  I answer and it's Shelly.  She's calling me from the phone of a lady who stopped to help her when all of the men just kept driving.  She says she was stuck on Cornell for 90 minutes.  Then, the worst possible thing happened - the truck ran out of gas.  As she was talking to me, a police officer pulled up to help.  She ended up making it to the Costco gas station.

Because her phone was dead, I really had no idea where exactly she was.  After I went to pick up Gavin, we drove home, expecting Shelly and Gabe to be there, but no luck.  I drive back to Costco.  No where in sight.  We drive back home.  Still not there.  Gavin & I  wait for about 30 minutes (8:00 P.M.)  and finally I can see the truck pull around the corner. 

Safe and sound.  But in the long run, it's the husband who should have kept a full tank of gas in the truck.    

Tuesday, December 29, 2009

No cancellations tonight!

Yes, it's snowing, and yes, we are open!  We do completely understand if getting to class tonight will be hazardous to your health and safety, so please, just let us know.  Otherwise, maybe tonight's WOD will be to build a snowman- for time.  Who knows?

Monday, December 28, 2009


5 Thrusters
7 Hang Power Cleans
9 Sumo Dead High Pull
20 min

We included a really fun and dynamic, total body, multi-plane warm up on the TRX with a few upper and lower body plyos.  Shelly also had another smoking class with the ladies this morning.

Tis the Season of Giving

We'd like to extend our sincere thanks on behalf of Shawn Smith for the generous donations you've all given to help out her foster kids.  Shawn and husband Phil have opened their home to 3 siblings in need for the next 6 months and without the support of others such as yourself, they would be without a lot of necessities for these little ones.  This is a big undertaking and they are sincerely grateful for all of your help and contributions.  
We'd also like to give a big "thank you" to those of you who have helped Cindy Hooper help others this holiday season by donating to the families she helps with.  We are so proud of the community of CrossFitters who have come together to support one another.  Thank you and happy new year!

Saturday, December 26, 2009

Energy drinks risky for teens

Everyone has seen them on the isles of most grocery stores and at the checkout stands of 7-11, but what are some of the real risks associated with those "monster" sized energy drinks?  Professional athletes have been seen endorsing 5 hour energy & Rockstar, and some claim that it helps with physical & mental preparation.  However, these are loaded with caffeine, which can cause blood to become sticky and up the risk factor for cardiovascular disease (CVD).  Mix these energy drinks with alcohol and the risk is exponentially greater, notes Jennie McCary, MS, RD, LD, the wellness coordinator of the Albuquerque Public School District and professor of nutrition at University of New Mexico.

A team of Australian medical researchers tested the cardiovascular response of 30 teenagers, 1 hour before and 1 hour ingesting a 250mg can of Red Bull.  The result:  The teens had abnormal bloodstream function, similar the blood stream in patients with CVD, according to Scott Willoughby, lead researcher at Royal Adelaide Hospital.  He also warned the Red Bull can be "deadly"when combined with stress or high blood pressure, impairing blood vessel functioning and upping the risk of blood clotting.

As a result, John Hopkins University issued a call stressing the importance to manufactures of proper warning labels on their beverages.

While Red Bull is banned in Norway, Uraguay and Denmark, the U.S. has some of the most lax regulatory requirements among industrialized nations.  Additionally, taurine comes from the bile of a bull or ox, and that's just gross.    

Monday, December 21, 2009

Beyond The Whiteboard

Good morning CrossfitHillsboritos,
This morning we had the pleasure to have a fellow crossfitter from CrossFit Initiative in Reno, NV join us for the WOD.  Aaron is in town for 3 days and will be joining us for for the AM workouts.  Great to have him.

He also highly recommended using the wedsite. I singed up and created an account a long time ago, however I have not dedicated the time to become familiar with it. Often times, it takes someone to pull a leader by the hand, sit us down like little kids and say "this is this, and that is that", because that's the only way it's ever going to get done.  I really liked the website and will be using it more to post our WODs and track my progress.

It has quite a few features that I like, such as:  tracking each Girl WOD, gymnastic moves (like muscle ups, dips, handstand push ups), hero WODs, and even gives you a rank in the gym.  Once a crossfitter creates an account, they can become a member of CrossFit Hillsboro and start entering in their numbers. 

Also, please let us know if you are available for another round of CrossFit Football on Christmas Eve.  If we have enough people, we'll meet at the same place at 6:45 AM with warm up starting at 7:00 and kick off at 7:15.  Let me know if that's too late or early. 

Adios, Burritos!

Friday, December 18, 2009


Shoot the Rod

Double under Andrea

Look at the next photo

That's amazing

about 3 pics down is the aftermath

4,000 down Rod.  Way to go!

Shorty get low, low, low, low...

I gotta paint that wall this weekend!

Andrea's DNA

Neck & Neck!

Finishing up tail pipes.  "Your not gonna fall for the banana in the tailpipe?"

It seems there was no Duck Fart or Car Bomb challenges last night for the AM crew, so I'm not sure where everyone was.  We will get to the bottom of this however.  
Mike did have a fun little WOD:
15 Front Squats 65/95
25 burpees
22 minutes

I hope that was it, because that's what I made my classes do.

They finished up with some Tailpipes too, which are:
250m Row
Isometric KB hold or alternating KB swing.

We would also REALLY like to send a big thank you to Andrea, Holly, Nancy, Cindy, Shelly, and everyone who brought in items to help the holiday families this week.  That means so much to us
and we cannot thank you enough from the bottom of our hearts, or the bottom of our butts!

Unilateral PVC V-up?

Let the bodies hit the Flow

I don't know what the hell happened, but I just walked into the studio and saw bodies on the floor.
There were only 4 bodies in the studio this morning which was really weird because the 5 AM class is normally our largest class of the day.  Whenever this happens, I always make a call to Ihop to see if they're the new meeting place for CrossFitters.  If no one is there, then I'll check facebook to see there was another Duck Fart/Car Bomb challenge.

Like I said, I just got here, so I'll report more on this disturbing matter later.

Thursday, December 17, 2009

12 Days of CrossFit

12 Days of CrossFit!

Perform just like the song.  Mike created this WOD for us, and Chuck added a few tweeks with the dumbbells and frontal plane. It has taken most participants about 25-35 minutes to complete, and they seemed to thoroughly love/hate it, which is a good thing.

1, 1/2/, 1/2/3, 1/2/3/4, 1/2/3/4/5,1/2/3/4/5/6, 1/2/3/4/5/6/7, 1/2/3/4/5/5/6/7/8, 1/2/3/4/5/6/7/8/9, 1/2/3/4/5/6/7/8/9/10, 1/2/3/4/5/6/7/8/9/10/11/, 1/2/3/4/5/6/7/8/9/10/11/12.

1 225lb Deadlift
2 Medicine Ball Push ups
3 30lb DB Box Jump Cleans
4 Deadhang Pull ups
5 30lb DB Burpees
6 52lb KB Swings
7 30lb DB Squat
8 30lb DB Push Up
9 Hanging Straight Leg raise
10 Hanging Knee to Elbow
11 30lb DB Frontal Plane Lunges
12 30 LB DB Thrusters
The battery on our camera just died, so I couldn't upload the pics we have of other classes :(

Tuesday, December 15, 2009

Gym Jones Barbell Complex

Gym Jones is facility in Utah that I really like. Also, the Mountain Athlete has some great stuff as well as The Institute of Human Performance in Boca Raton, FL.

6 reps of each two sets at 75lbs and two sets at 95lbs Snatch Overhead Squat Back Squat Front Squat Bent over Row Deadlift 6 reps Barbell lunge (3/leg@40% 1RM back squat) 20" Box step ups with 30lb Db's (3/side, exhaust one leg first). Pull-up/Push up ladder 10/1, 9/2.......1/10

Monday, December 14, 2009

Social Justice with CrossFit Hillsboro

The purpose of one's life can be measured by the communities which they build, the love they create within that community and the manner they treat the most vulnerable within that community. At CrossFit Hillsboro, there are two great, jolly and happy souls who are really pillars of love in a community they continually strive to enrich.  

Though Shelly and I feel a perpetual need to build our community through our time, talents or treasure, we often feel that we simply do not take enough action to achieve the community we envision.  These two very special people are some of the few individuals we know who live their lives out loud, on purpose and with action.  We are very grateful to have them as our guests and happy to call them our friends.

Cindy and Shawn are familiar faces to many in the studio, and many more in our little town of Hillsboro.  Cindy volunteers in homeless shelters in Washington County and also helps monitor families that have "graduated" out of the homeless shelter and are now doing their best to live on their own.  Shawn opens her home to foster children to give them a place to call their own.  Neither of these are easy tasks and we must remember our duty of "co-dependency" toward each other and invite generosity into our hearts not just this holiday season, but during all seasons.  

Cindy told us of a family who literally needs everything.  She told us of a mother who asked for a can opener.  For one family, the only light they have in their living room comes from a strand of Christmas lights framing the window.   They literally need EVERYTHING.  

Our other client, Shawn, has bravely and lovingly accepted three foster children, ages 1.5, 2.5 and 5 into her home.  There must be a special seat at The Father's table for her and her husband.   They too are in tremendous need of everything it takes to raise three little ones.

No one is particular.  Each family is all-accepting.  Everything is appreciated.  Everything is welcomed.  Anything you have that you would like to donate, please bring into the studio and we will section off an area for each family.  Purge your garage, your miscellaneous drawer in your kitchen and office.  Clean out the trunk of your car or that bottom shelf in your garage.   Clothes and bedding are always welcomed this winter season, as are hygiene products and forms of family entertainment to help nurture and strengthen family ties.  Everything from towels to dressers are needed.  No donation is too big or too small.  We will be sure that your gifts make their way to these homes.

Please, we know life is busy and hectic at times, but we beg you, help both or one of these families in need in anyway you can, and remember, prayers and intention are perhaps the greatest gifts you can give.

We're all beggars.  We all thirst.  We all hunger.
Isaiah 45:8
Let justice descend, O heavens, like dew from above, like gentle rain let the skies drop it down.  Let the earth open and salvation bud forth; let justice also spring up!
Please contact us if you need any more information about the specific needs of these families.
We thank you from the bottom of our hearts for your generosity and compassion.

Chuck and Shelly Gonzales


Monday, December 7, 2009

Certified CrossFit Instructors

So we now have 1,2,3,4,5,6,7, 8...8 total certified instructors in the gym.   This is either going to be really, really, good or really, really, bad.  Already one of the newbies was looking at someone else in class and shouting "Get your knees up!"  He turned around and jokingly said, "What, are you my trainer now, or what?"  Mike has his hands full now!

I really wish I had the picture of Shelly at the certification for all to see.  Lindsay snapped a shot of Shelly in her Snuggie, gloves and ski hat while sitting through the cert.  Apparently, the affiliate believes in simulated, environmental training, which in essence means that their too cheep to turn the heat on for the participants who paid $1,000 for a two day "certificacione".  You would think that the 50-60k they generated that weekend would be enough for them to turn on the furnace but nooooooooo. They had to give them the real "CrossFit Advantage" of not only training in sub freezing temperatures, but trying to study in sub-freezing temperatures as well.    Now, I went to the University of Alaska, Fairbanks, I know all too well that that shit is like, and I don't miss it one bit.

It was a great time though and they did get to learn from some great instructors who provided a fresh take on the CrossFit methodology and fixed all screw-ups I put in their form for the last year.  Oh yea, and all of the girls completed Fran in under 10 minutes too!  Dawna apparently took off about 4 minutes from her time!  Boom Boom, Fire-Power!

Chuck and a few Crossfitters knocked down the two offices to make room for training this weekend too.
A big thanks to Nick & Sarah Sader of West Ventures Construction.  Nick is something of a Construction wizard too who I completely recommend for any type of construction.  The floors are still kind of a mess and it kind of looks like Cian ran a marathon inside the studio with Max throwing gym chalk in the air for an hour.  Anyone who has seen Cian sweat knows what I am talking about.   The floors might be clean by next spring from all of the construction debris.

We figure that there are enough CF instructors now to teach and take over all of the classes that Shelly & I teach.  Jflood can cover the blogs & daily pics.  Shawn can take care of the quick books.  Maggie = Accounts Payable.  Dawna = Accounts Receivable and Chantal is the new G.M.

Shelly and I will now be in Cozumel for the remainder of the year.  And oh yea, turn off the heat before each class.  

Friday, December 4, 2009

Level 1 CrossFit Certification

Tomorrow is a big day for 7 of our CrossFitters:  Level 1 Certification at CrossFit HEL.  We wish the best of luck to Shawn Smith, Dawna Graham, Maggie Shuler, Lindsay Hardison, Chantal Baird, Shelly Gonzales (me!) and Mike Healy (already certified but taking course as a refresher).  Wow!  We are so excited for this new chapter and the fact that the morning class will now consist of 4 certified CrossFit instructors.  Get a good night's sleep gang, and I'll see you bright and early!

Thursday, December 3, 2009

"Addictive"..."Like meth, but you get to keep your teeth."

"I love it here",  "This place is addicting",  "I don't want to go back to work", "I get so excited when I think about coming here".

These are just a few of the things I have heard just this morning from the mouths of our members.  It gives us such a warm, fuzzy feeling to know that we are positively impacting people's lives every day.  Just yesterday, one client brought 3 friends in to try out a class!  "Nancy doesn't shut up about CrossFit", said her friend.  They had to come see what all the fuss was about.  This morning we welcomed my good friend and neighbor, Sara, to the 9am class.  She was such a trooper.  The whole gang was very encouraging and supportive and tried to explain the love/hate relationship to her that may ensue.

After the noon class we conducted a body fat analysis on a couple gals.  In 18 weeks, Kristin has dropped 4% body fat and 33lbs.!  WOW!  During that time she upgraded her membership from once/week to unlimited.  Kristin has consistently attended 3-5 classes per week since the beginning of October and boy, is it paying off!  Great work, Kristin!
In 14 weeks, Heather has lost 11lbs. and 2% body fat.  This girl is the one to beat.  I can't keep up with her.  Not only is she shrinking every day, her performance in class is just amazing.  Heather's strength and endurance have just skyrocketed.

Wednesday, December 2, 2009

12 Days of Fitness @ CrossFit Hillsboro

Hola senors y senoras!  Buenos Dias!  Como Estas?  Bien, y tu?  
There has been a nice linear surge of the 12 days of Fitness promo that we offered last week, and we have chosen to continue this promo throughout the month of December!  A few of you have referred friends, or purchased the promo for friends or family and we really thank you.  As always, should they chose to continue, you will receive a complimentary month of training.   

This is a $90 value of unlimited CrossFit for just $25.  Valid for new clients and those who have been inactive at CrossFit Hillsboro for 6 weeks or more.  Only 1 per guest and sessions must be activated by December 31.  Package activates at first visit and for the next 12 CONSECUTIVE days.  Sessions cannot be spaced out over the course of the month. 

Should a NEW guest choose to continue to train at CrossFit Hillsboro, there will be a $25 CREDIT towards the purchase of CrossFit Foundations (required for training at CH).  Each new guest must enroll in our CrossFit Foundations course which covers the fundamental movement patterns we commonly use in CrossFit.

This package can be purchased in the retail section of our website
Enter promo code 12days. 

Please contact us if you  have any questions. 

Thank you again for your time and your continued support, 

Chuck & Shelly Gonzales