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Changing The Way We Think About Fitness

5/24/2019

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Running a gym, I often get question like this, “If I workout here can I lose 10lbs before I go on vacation next month?” I have to give the honest answer which is “I’m not sure this is the best method for you”. It might sound weird, because we are all abut health and fitness, but the truth is, our goal as coaches is not just to help you look better in a bikini, our goal is to help you move better, feel better, and help you to perform better at the things you enjoy doing in your life.  So much emphasis has been put on aesthetics in the fitness world. Everyone has a different “why” and if your “why” is to train to be a bikini model, there is no shame in that! In fact, we have worked with several athletes over the years that had goals like this, and we are in full support of helping anyone reach their goals. However, generally speaking, CrossFit isn’t really about just looking good, but looking better is usually a natural bi-product of staying committed to training and eating better.
We are re-shaping how we view what healthy looks like. When I started CrossFit 6 years ago, I was very lean, and what I considered to be in great shape. I limited calories, avoided carbs, fats, and spent about 15-20 minutes on a piece of cardio equipment and then did some weight training with headphones in my ears and didn’t talk to many people. When my husband convinced me to try a CrossFit class with him, I went in overconfident thinking I was in great shape (because I looked like it) and quickly got my teeth kicked in by people of all ages and of every shape and size. I learned that my idea of what it looked like to be healthy was very different than reality. Over the course of my 6-year CrossFit journey, I have learned that I needed to eat more, and YES, even carbs and fats!
Many women grossly under eat using the old school notion that limiting calories will keep you skinny! I could go an and on about that topic alone, but we will save that for another day! From other athletes and peers, I learned how to choose healthy food options and eat well for “performance” not just aesthetics. It was mind blowing to me how much better I looked and felt by eating more. I have also gained 10lbs, which seems contrary to popular belief that our goal in fitness should be to lose weight NOT gain weight. With an extra 10lbs on my body, I perform better, feel better, look better, and have a lower body fat percentage and higher muscle mass. All of these concepts are backwards from what many of us have engrained in our minds about health and fitness.
I’m so glad I took the headphones out of my ears and joined a CrossFit community 6 years ago. I have created deep relationships with a hugely diverse group of people all there for the same reason, which is to be better at life and get healthy as a result of coming back day after day. I’ve seen people in their 60’s start working out for the 1st time in their life and become the fittest they’ve ever been! I’ve seen women in their late 30’s go from not being able to squat with any weight due to injuries and mobility issues, to competing in Olympic lifting meets and squatting with heavy weight and perfect form! I’ve witnessed teenagers go from being shy, unsure, and move like baby Bambi, to moving like mini-games athletes, building tremendous confidence and self-esteem. We are rehabbing injuries, building mental grit, supporting one another, pushing our physical and mental limitations, and leaving the gym physically able to do the things we love, snowboarding, hiking, playing with our grandkids, running our first race. It’s pretty incredible what happens inside the walls of CrossFit Lacey! Inside these walls we are reshaping what it means to be physically fit. We are throwing out the idea that we have to look a certain way and living out our full potential and becoming better versions of ourselves inside out. 
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Dave and Jared Fleming - A Father and Son Family Business

5/17/2019

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Jared always wanted to be strong and fit even when he was 10 years old. His Dad, Dave, had been weightlifting for years and knew about the benefits but was also worried about starting his son too young. But Dave knew his son was determined so he helped his son along and they began weightlifting together.
Fast forward years down the line and Jared has been weightlifting for 15 years and even went to college for it, and Dave has been weightlifting for 30 years and has some serious accolades! Experience is in abundance with these two. 
Dave and Jared were part of several different weightlifting programs, but they always wanted to make their own with a focus on community and family. So, they decided to make a new program, American Muscle Weightlifting. They started this program with a goal to get people weightlifting, but more importantly, build a community, bring people together, and make it feel like a family.
While working out obviously has health benefits in terms a muscle strength and bone density, it also has a profound effect on mental health as well. Weightlifting gives people a moral boost that helps people push past barriers, mentally and physically.
This program is more then just your average weightlifting program, you are truly part of the family. Jared and Dave even have a camp coming up where people are staying at THEIR house with them. They put their money where their mouth is and double down on community and family. That’s why we are so proud to be part of their team as official American Muscle Training Center. 
American Muscle confidently backs CrossFit Lacey to provide a sound and effective training environment to help you reach your fullest potential in weightlifting. Whether you’re looking to lift recreationally, compete, or lift better for CrossFit. This program will effectively help you reach your goals.
For more information, check out our barbell club tab on our website. 
http://www.crossfitlacey.com/barbell-club.html
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Pacific Coast Throw Down & Lift Off

5/10/2019

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CrossFit Blog: Pacific Coast Throwdown & Lift-Off
Are you ready to Throw Down and Lift-Off? CrossFit Lacey’s 2nd Annual Pacific Coast throw Down & Lift off is right around the corner and registration is already live! Everyone from beginners to fire breathers are welcome to compete or spectate. We have something for every level competitor. If you have ever considered competing, the Pacific Coast Throwdown is the perfect place to give it a try! 

Divisions: Beginners, Masters 50+, Scaled and RX, MM/FF teams of 2. Teens ages 12-18 are invited to compete in the Beginner division and/or in the BB lift-off. Our certified judges are amazing and will ensure that everyone has an awesome experience! 

Immediately following the CrossFit Competition awards, we will start the Barbell Lift Off! This is a non-sanctioned event that is perfect for new competitors or experienced lifters looking for a fun, low-key competition to test new strategies for your lifts.

We invite non-competitors to come cheer on the athletes from the beer garden and check out some of the awesome vendors. This is a competition but it’s important to remember it’s a chill event where everyone is welcome! The Pacific Coast Throwdown will be held on July 20th    at CrossFit Lacey.  Register before it sells out! So, grab your  partner and get ready to Throw Down! 
Cost: $140 per team (shirt included in registration fee).
Lift-Off $60 (shirt included in registration fee).
Tentative Schedule:
7:30am Check-In
11:00am Beer Garden Opens
The barbell lift-
off will take place immediately following the CrossFit portion of the competition.

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Age Is Nothing But A Number.

5/3/2019

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In our society, we constantly come up with excuses to avoid working out. Meet Ina Ziegler, someone who was tired of using excuses. After retiring Ina was looking for something or someplace that she could be a part of. She also wanted to keep up with her granddaughter, who was a brand-new ball of energy in her life. She had tried other gyms, but nothing seemed to stick. That’s when she found CrossFit Lacey, In Ina’s word’s “everyone here is accepting and wants to help you to be the best you can be”.
One of Ina’s favorite things to do at CrossFit Lacey is Barbell Club, which is our official weightlifting program with American Muscle. Ina was reaching the “workout plateau” where you reach maximum effect from working out and you plateau and may even see a dip in output. Barbell club helped her reengage her fitness regimen. Barbell club also helped with her injury recovery when she tore her MCL and Meniscus in her knee. It was a long road to recovery, but CrossFit worked with her orthopedic protocol which called for a specially designed 12 weeks recovery course. Now Ina and her friend Amy are our first master’s team registered for the Pacific Coast throwdown.

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Ina has also noticed how CrossFit Lacey and Barbell Club has helped her daily life. While working out obviously has physical benefits it also has tremendous benefits for the mind. Ina has noticed a general increase in well-being since starting at CrossFit Lacey and now even schedules her day around when she can go to work-out. Ina also works out with her husband and loves what it has done for her relationship. She described it as being bonus date nights during the week. They push each other to do better and go further.

Once Ina dreaded lifting heavy objects in her daily life.  She described a time where she was lifting a heavy pressure washer into a vehicle. She had done similar tasks in the past and always struggled with it. However, this time she lifted it with no problem and was shocked how easy it was. 

Ina retired into a loving community, which accepted her for who she is but also pushed her to be the best version of herself.
For more information on Pacific Coast Throw Down and Barbell club, explore the featured tab on our site. 

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CrossFit Lacey  •  1210 Franz St SE   •   Lacey  WA  •  98503
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