Our spring strength challenge starts Monday April 5th. We are still working on the programming and will have everything ready for the challenge to start. We will be measuring lean body mass, body fat percentage and performance assessments. We're really excited about this challenge and are expecting a big turn out.
To assist you with this challenge, we are trying our best to have author and nutritionist, Dr. Susan Kleiner, to present at Pacific Personal Training in April. Keep your fingers crossed! She wrote one of my favorite books on strength training nutrition, Power Eating. She's just outside of Seattle, so hopefully it wont be too difficult to bring her down.
There have been quite a few of you who have expressed interest in purchasing locally raised, grass fed beef. Some of you already have, like Adam and Kimberly Johnson. Adam was even kind enough to bring me some beef jerky he made which I finished by about 8 AM. There are quite a few farmers who raise "grass fed beef", but I didn't just want any farmer. Through a couple of clients and word of mouth, I found Soggy Feet Enterprises on Sauvie Island. I invited them to the studio to ask them a few questions about their beef. At Soggy Feet, they keep a close eye on their cattle, and appropriately care for them. They feed them grass and red leaf clover (I don't know what that is). They don't feed them grain (but there are some farmers who do in the last 30 days just to fatten it up a bit for taste) and they take them to a USDA facility for butchering. Soggy Feet is a locally owned, licensed, insured and registered business, which is important when selling food. Think about exercising at our studio, then exercising at a fly by night box with no nationally certified trainers, strength & conditioning coaches, no liability insurance or knowledge of working with special populations. That's the difference we were concerned with when purchasing local beef.
The owners both graduated from OSU with degrees in agriculture and I believe this is makes them good business practitioners. I appreciated their honesty too. When I asked them about antibiotic usage on their cattle, they explained to me that just like any other mammal, cows get sick, especially in the winter. Instead of watching the cattle suffer through sickness, they MAY give them an antibiotic. However, there are NO antibiotics given to the cows 6 months prior to butchering.
They sell their beef in whole, half and quarters. Later this week we will have the dry-weight pricing butchering options and order forms. They told me before, but I don't want to misquote them, and I don't have my notes in front of me right now.
As always, please let us know if there is anything our staff can do or provide to improve your experience at the studio and make each and every one of you a Raving Fan. We have no pride and will do (just about) anything.
Gracias,
Chuck & Shelly/ShellChucker Gonzales
Wednesday, March 31, 2010
Tuesday, March 30, 2010
The Mayonnaise Jar
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Sunday, March 28, 2010
My conversation with the supervisor of school nutrition for Washington County
A few of weeks ago I decided to make a call to the supervisor of the school lunch program for Washington county. I wanted to know more about the food choices that were being provided at Gabriel's elementary school, Minter Bridge. Shelly and I rarely let Gabe eat a school lunch, but occasionally he really wants what they are serving, so we let him indulge for a day. Gabe likes the chicken nuggets they serve, even more so at school because we don't have them at home, or when we go out to eat. I wanted to know more about where the food came from, the carbon foot print of their food choices, how it was cooked & processed, what guidelines they followed, etc. My grandmother always told me that you'll catch more bees with honey than you will with vinegar, so I was especially transparent, objective and overall pleasant when I called the school district (you know, not like my normal self).
I after I made the call, I was transferred to her direct office. Surprisingly, she picked up the phone and pleasantly offered to answer all of my questions. I have to admit that I was a little surprised, because I was expecting an impatient pencil pusher to answer the phone, annoyed with another overprotective parent complaining about a broken system and taking no action to fix it. No, she was quite nice, patient and knowledgeable. She told me that the school system must meet at a minimum, the federal guidelines for school nutrition which dictate the amounts of fat, protein and carbohydrates which must be served to each student each day. Everything is baked fresh at the school the day they are served. They buy their fruit from local companies and purchase their meats and dairy from local farmers. They do have a strict budget they must abide by, but hey, so do we.
All in all, I was quite pleased with how she answered my questions and the execution of their meal plan. I don’t think she was a bureaucrat or a spin doctor either. Is the system perfect? No, but neither is my diet. Can there be improvements made? Certainly, and I am sure she would love to make them. Now the question is, what is it that we expect from our schools when it comes to feeding our children? Should they eat organic products grown by local farmers? Should they only eat grass fed beef raised in Washington County that's free from antibiotics because the farmers can't even give the cows essential medicine when they develop pneumonia? Should all the kids be on Paleo or an exercise nutrition diet, or should we just pack our kids lunches every week? What about low-income families who may not be able to afford to pack their kids’ lunches? Are they now subjected to settle for chicken nuggets and beef taco, all provided by the lowest bidder? As you can see, it’s not a simple or overnight quick fix.
Shelly and I have always packed lunch for our kids, usually 4-5 days out of the week. There are days when the kids really want burritos at school, and some days where we just wake up way too late and we send them out the door with a muscle milk, a little creatine, N-O Explode and Amino Vital (seriously, just kidding). We understand that sometimes life happens, and you can’t shelter yourself or your children from any environment forever, and if you do, or try, chances are you’re waiting for the mother ship with some kool-aid on hand.
Proper nutrition has always been very important for us. We believe that most health problems can be solved with a strong, healthy diet, rich in high quality vitamins, minerals and nutrients. We allow ourselves a little room for the good stuff, like cookies every 2 months or so. My challenge (not weakness) is ice cream. I usually have some kind of ice cream once a week. Interestingly, I’ve almost lost all desire for alcohol, so I figured I needed some kind of vice, and Baskin & Robins is just a block away.
So, don’t be too hard on the lunch lady. They’re really nice and they just want what’s best for our kids. I encourage continued discussion and brainstorming on this topic and please contact your local school or school district and ask them about how you can help make a difference in our children’s’ lives.
ps., whatever you do, don't call them "The Lunch Lady".
Sloppy joes, slop, sloppy joes!
I after I made the call, I was transferred to her direct office. Surprisingly, she picked up the phone and pleasantly offered to answer all of my questions. I have to admit that I was a little surprised, because I was expecting an impatient pencil pusher to answer the phone, annoyed with another overprotective parent complaining about a broken system and taking no action to fix it. No, she was quite nice, patient and knowledgeable. She told me that the school system must meet at a minimum, the federal guidelines for school nutrition which dictate the amounts of fat, protein and carbohydrates which must be served to each student each day. Everything is baked fresh at the school the day they are served. They buy their fruit from local companies and purchase their meats and dairy from local farmers. They do have a strict budget they must abide by, but hey, so do we.
All in all, I was quite pleased with how she answered my questions and the execution of their meal plan. I don’t think she was a bureaucrat or a spin doctor either. Is the system perfect? No, but neither is my diet. Can there be improvements made? Certainly, and I am sure she would love to make them. Now the question is, what is it that we expect from our schools when it comes to feeding our children? Should they eat organic products grown by local farmers? Should they only eat grass fed beef raised in Washington County that's free from antibiotics because the farmers can't even give the cows essential medicine when they develop pneumonia? Should all the kids be on Paleo or an exercise nutrition diet, or should we just pack our kids lunches every week? What about low-income families who may not be able to afford to pack their kids’ lunches? Are they now subjected to settle for chicken nuggets and beef taco, all provided by the lowest bidder? As you can see, it’s not a simple or overnight quick fix.
Shelly and I have always packed lunch for our kids, usually 4-5 days out of the week. There are days when the kids really want burritos at school, and some days where we just wake up way too late and we send them out the door with a muscle milk, a little creatine, N-O Explode and Amino Vital (seriously, just kidding). We understand that sometimes life happens, and you can’t shelter yourself or your children from any environment forever, and if you do, or try, chances are you’re waiting for the mother ship with some kool-aid on hand.
Proper nutrition has always been very important for us. We believe that most health problems can be solved with a strong, healthy diet, rich in high quality vitamins, minerals and nutrients. We allow ourselves a little room for the good stuff, like cookies every 2 months or so. My challenge (not weakness) is ice cream. I usually have some kind of ice cream once a week. Interestingly, I’ve almost lost all desire for alcohol, so I figured I needed some kind of vice, and Baskin & Robins is just a block away.
So, don’t be too hard on the lunch lady. They’re really nice and they just want what’s best for our kids. I encourage continued discussion and brainstorming on this topic and please contact your local school or school district and ask them about how you can help make a difference in our children’s’ lives.
ps., whatever you do, don't call them "The Lunch Lady".
Sloppy joes, slop, sloppy joes!
Saturday, March 27, 2010
We're Building our Team
We are now hiring for the position of Childcare Attendant. Please review our requirements and pass along to anyone who you feel would be a great addition to our team. Thank you!
Request for Childcare Attendant
Request for Childcare Attendant
"Groupon week"
Thank You!!!
Holy cow, that was an amazing week. For those of you who signed up for our "groupon" special, we thank you from the bottom of our hearts. For those of you who recommended us and the special to your friends, we can't thank you enough. Does it ever get any easier though? Just how strong can Dan and Cian get? Is Heather going to try three WODs next Wednesday? Did Chantal sufficiently kick everyone's asses on Wednesday? But seriously folks....("Drunk driving, what's up with that?" - Cliff Clavin)
Point to Remember
The Joshua Box. Joshua needs a friendly reminder of our appreciation for his service in Afghanistan. We are collecting whatever a young soldier needs to feel loved (please, no porn). Toothpaste, toothbrush, dental floss, mouth wash, essential essence shampoo, beef jerky, nuts....I'm just rambling now.
T-Shirt contest. Forward us any cool designs/slogan that you would like to appear on a CrossFit Hillsboro t-shirt. Winner receives a free week of CrossFit, and of course, a t-shirt. The "Strong is Beautiful" shirt is on it's way too. Very excited about this one.
April 18th Bridge to Brew run. Bridge to Brew
This is a 10k, 8k & walk. Will be fun, but cold. I may observe from the sidelines with my parka and cocoa.
The owners from Soggy Foot farms (I think that's the right name) on Sauvie Island came to the studio yesterday to talk to me about buying local, grass fed beef. They raise it themselves and are licensed and insured to follow the necessary precaution to raise grass fed beef. I really like the both of them and their philosphy on how to properly raise cattle. They will be dropping of some information for us to hand out, then we can make a decision about purchasing a whole, half or quarter of a cow. We'll keep you posted
The owners from Soggy Foot farms (I think that's the right name) on Sauvie Island came to the studio yesterday to talk to me about buying local, grass fed beef. They raise it themselves and are licensed and insured to follow the necessary precaution to raise grass fed beef. I really like the both of them and their philosphy on how to properly raise cattle. They will be dropping of some information for us to hand out, then we can make a decision about purchasing a whole, half or quarter of a cow. We'll keep you posted
Monday, March 22, 2010
Are you a fan of "Groupon"? Deal seekers- read on!
Did you see the "Groupon" deal of the day? Only $40 for personal training plus one month of unlimited classes at Adapt Training. That's a pretty smokin' deal. Well, not to be outdone, we've come up with a little special of our own. I don't think we have ever done this before, for a couple of reasons.
First, we never like to "undervalue" ourselves. Second, we never like to "undervalue" ourselves.
So, for 24 hours only we are giving you all the value you have come to expect from CrossFit Hillsboro/ Pacific Personal Training, and then some.
24 hours only!!!!!!
1 MONTH OF UNLIMITED CROSSFIT CLASSES
PLUS
1 PERSONAL TRAINING SESSION
WITH ONE OF OUR
NATIONALLY CERTIFIED PERSONAL TRAINERS
It gets better......
......
.....
....
...
..
.
ONLY $49!!!
WOW IS RIGHT!
Like I said, we haven't done this before, so let's just hope for the best. There are a couple of rules however.
Fine print: Offer applies to new guests only, or those whom have been inactive for 6 or more months at CrossFit Hillsboro/ Pacific Personal Training. No commitment or contract required. Offer is good for EXACTLY 24 hours from the time of this post on our blog. Must be activated by March 31, 2010. Package valid one month from day of first visit. Contact us if you have any questions. (503) 747-7317. Referral bonus still applies with this offer for current guests.
Fine print: Offer applies to new guests only, or those whom have been inactive for 6 or more months at CrossFit Hillsboro/ Pacific Personal Training. No commitment or contract required. Offer is good for EXACTLY 24 hours from the time of this post on our blog. Must be activated by March 31, 2010. Package valid one month from day of first visit. Contact us if you have any questions. (503) 747-7317. Referral bonus still applies with this offer for current guests.
Sunday, March 21, 2010
Deadlift Integrity
Tips on a proper deadlift.
Deadlift:
Major Muslces Involved
Gluteus maximes, Semimembranosus, Semitendionsus, Biceps femoris, Vastus lateralis, Vastus intermedius, Vastus medialis, Rectus femoris
Beginning Position
- Feet hip width apart,
-Feet flat in contact with weight on the heel and center of the foot & toes pointed slightly outward,
-Knees bent so hips are lower than the shoulders;
-Lumbar curve is accentuated with a lordidic curve,
-Spine is neitral. Use PVC on spine with 3 points of contact:
1. Saccrum
2. Thoracic, between shoulder blades
3. Back of skull
-Scapulas are retrated and pulled together,
-Head and neck are either neutral or slightly hyper extended,
-Chest is up and out
-Keep elbows fully extended
-Hand grip is generally pronated on the right and supinated on the left, with grip slightly wider than the shoulders,
-Trapezius relaxed and slightly stretched,
-Bar is either directly under or slightly behind the shoulders,
-Inhale and hold breath during the lift to increase interabdominal pressure (valsalva maneuver),
-If athlete have a history of heart disease, they should avoid the valsalva maneuver,
-On elevation, the hips and shoulder should rise at the same time.
-Keep the bar as close to the shins as possible
-As bar rises just above the knees, move the hips forward to moce the thighs against and the knees under the bar
-Athlete is fully extended at the top of the movement with scapular retraction.
-Athlete exhales at the top, of the movement when fully extended
-Return bar under same control to the floor,
-Athelte can also drop the bar back to the floor,
- Maintain the flat-back body position when releasing the weight to the floor.
Deadlift:
Major Muslces Involved
Gluteus maximes, Semimembranosus, Semitendionsus, Biceps femoris, Vastus lateralis, Vastus intermedius, Vastus medialis, Rectus femoris
Beginning Position
- Feet hip width apart,
-Feet flat in contact with weight on the heel and center of the foot & toes pointed slightly outward,
-Knees bent so hips are lower than the shoulders;
-Lumbar curve is accentuated with a lordidic curve,
-Spine is neitral. Use PVC on spine with 3 points of contact:
1. Saccrum
2. Thoracic, between shoulder blades
3. Back of skull
-Scapulas are retrated and pulled together,
-Head and neck are either neutral or slightly hyper extended,
-Chest is up and out
-Keep elbows fully extended
-Hand grip is generally pronated on the right and supinated on the left, with grip slightly wider than the shoulders,
-Trapezius relaxed and slightly stretched,
-Bar is either directly under or slightly behind the shoulders,
-Inhale and hold breath during the lift to increase interabdominal pressure (valsalva maneuver),
-If athlete have a history of heart disease, they should avoid the valsalva maneuver,
-On elevation, the hips and shoulder should rise at the same time.
-Keep the bar as close to the shins as possible
-As bar rises just above the knees, move the hips forward to moce the thighs against and the knees under the bar
-Athlete is fully extended at the top of the movement with scapular retraction.
-Athlete exhales at the top, of the movement when fully extended
-Return bar under same control to the floor,
-Athelte can also drop the bar back to the floor,
- Maintain the flat-back body position when releasing the weight to the floor.
Saturday, March 20, 2010
Confession...
I have a confession to make: I just returned home from attending a boot camp class at a local 'Glob-o-Gym". It was a good workout that had me sweating and my heart pounding. There were probably about 50 people in attendance so there wasn't much personal attention paid to each student, but going in knowing what I was doing and how to push myself allowed me to get a good workout regardless. Also, we used only our body weight; no external load.
Here's what I came away with: in one hour I got warmed up, got my butt kicked, finished off with some core work and a little stretching. Even as personal trainers, it's great to have someone else kick our butts every once in a while. Having someone over you reminding you (or yelling, whichever) to hustle up for the last 10 seconds is definitely motivating (for some people, anyway). I tried (once) to have Chuck train me, but that just didn't work out. He doesn't get to tell me what to do at home so why should he at the gym? ;)
Do you wander around the gym wondering what you're going to do today? Bored with your "cardio day" and "weights day" program? Feeling like you're working hard and getting nowhere? Not sure how to maximize your core work? Unsure if you're stretching effectively? Enter CrossFit. It's like bootcamp (on steroids). We take all the guesswork out for you! Show up, prepare to sweat, give 100% for 60 minutes, and you're done. Until tomorrow. What is CrossFit? Good question!
Join us right now for March Madness: 21 days for only $50! Give us 3 weeks and you won't look back. (This includes your free 7-day guest pass)
We offer packages from month-to-month up to 1 year with rate decreases based on the package you choose. Of course, everyone receives their first week absolutely free. Come try us out for 7 days. No obligation, no risk, no commitment. In fact, we encourage you to try out a few other places before you come to us. Right away you will experience the Pacific Personal Training/CrossFit Hillsboro difference. It wouldn't be uncommon if you found it addictive. Can you say that about your gym routine?
Here's what I came away with: in one hour I got warmed up, got my butt kicked, finished off with some core work and a little stretching. Even as personal trainers, it's great to have someone else kick our butts every once in a while. Having someone over you reminding you (or yelling, whichever) to hustle up for the last 10 seconds is definitely motivating (for some people, anyway). I tried (once) to have Chuck train me, but that just didn't work out. He doesn't get to tell me what to do at home so why should he at the gym? ;)
Do you wander around the gym wondering what you're going to do today? Bored with your "cardio day" and "weights day" program? Feeling like you're working hard and getting nowhere? Not sure how to maximize your core work? Unsure if you're stretching effectively? Enter CrossFit. It's like bootcamp (on steroids). We take all the guesswork out for you! Show up, prepare to sweat, give 100% for 60 minutes, and you're done. Until tomorrow. What is CrossFit? Good question!
Join us right now for March Madness: 21 days for only $50! Give us 3 weeks and you won't look back. (This includes your free 7-day guest pass)
We offer packages from month-to-month up to 1 year with rate decreases based on the package you choose. Of course, everyone receives their first week absolutely free. Come try us out for 7 days. No obligation, no risk, no commitment. In fact, we encourage you to try out a few other places before you come to us. Right away you will experience the Pacific Personal Training/CrossFit Hillsboro difference. It wouldn't be uncommon if you found it addictive. Can you say that about your gym routine?
Week of 3/15/10 & The Right People
The right people are here and will show up on time. What does this mean to you? I'll tell you what it means for me and what it reminds me of. About 4 years ago, I was training one of my favorite clients at the old Globe-O gym. We were talking about how great it would if Shelly and I opened up our own studio. "Yea." I said. "But I really love all of the clients I have right now. I love training you guys here." "Yea, Chuck." He answered. "But you know what? You'll love your next ones too." I've never forgotten that. A year ago, Shelly & I had no idea who most of you were and you would have flipped out if someone would have told you what an ass kicking you were in for. But now, you're all here. You showed up on time, and exactly when you were supposed to. We patiently waited, built the studio for you, and now here you are. You're all the right people, here at the right time and we're eternally thankful for your determination and potty mouths.
This week was not easy. Especially the overhead squat part.
I just never get tired of this photo. 
Doodle!!Thursday, March 18, 2010
Sectionals WOD #1
So far today we have had ALL women in classes up against a killer wod that is very challenging for us (rope climbs!)
We took this one from the Oregon/Idaho Sectionals this past weekend.
Looks like so:
5 rounds of:
1 rope climb (15') plus 7 thrusters (135#/95#)
Substitution for the rope climb: lay supine on the floor under rope and pull self to standing position while keeping body straight. Or towel pull-ups.
We took this one from the Oregon/Idaho Sectionals this past weekend.
Looks like so:
5 rounds of:
1 rope climb (15') plus 7 thrusters (135#/95#)
Substitution for the rope climb: lay supine on the floor under rope and pull self to standing position while keeping body straight. Or towel pull-ups.
Afterwards we added some running and kettlebell swings. Timer set at 2:00- Run 400 meters. With whatever time is left perform kettlebell swings. 3 rounds. Tally total # of swings. 2 minute rest between rounds. We just HAD to get out and enjoy some of this sunshine! 
This wins our P.O.D. award. (Picture of the Day) This is Heather Russell, 3rd place finisher in the nutrition challenge, with her 5 yr. old triplet boys watching her in awe. They were veeeerrrry impressed with their mama.
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