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“Remember, there is no royal road to anything. One thing at a time, all things in succession. That which grows fast, withers as rapidly. That which grows slowly, endures.” – Josiah Gilbert Holland

Happy New Year! We’re working non-stop to make your CrossFit gyms in Washougal and Camas ONE. One family with two locations, one team of inspiring coaches, one website to be your source for nutrition, WODs and upcoming events.

Take your fitness to a new level!  Check out class times at both Camas and Washougal locations and choose a class that works with your schedule. Here’s to being stronger and healthier in 2016! 

CrossFit Camas Morning Sessions

5:30 – 6:30am MTWThF
9:15 -10:15am MTWThF
10:30 -11:15am Th – Preschool Age

CrossFit Washougal Morning Sessions

6:00 – 7:00am MTWThF
9:00 -10:00am MTWThF
10:30 -11:15am Th – Preschool Age

CrossFit Camas Afternoon Sessions

4:30 – 5:30pm MTWThF
4:30 – 5:30pm M Kids Fit for Life!
5:30 – 6:30pm MTWTh
7:00 – 8:00pm T Kids Junior Varsity

CrossFit Washougal Afternoon Sessions

1:00 – 2:00pm MWF
4:30 – 5:30pm MTWThF
4:30 – 5:30pm M Kids Fit for Life!
5:30 – 6:30pm MTWThF
7:00 – 8:00pm T Kids Junior Varsity

CrossFit Camas Weekend Sessions

9:00 – 10:00am Sa

CrossFit Washougal Weekend Sessions

8:00 – 9:00am Sa
9:00 – 10:00am Sa


Adapt or Die(t)


The HydroMash this past weekend was incredible.  Respect to games-master Matt J. and the army of volunteers for putting on such an event.  Thank you so much to all involved and to the two teams fielded from Camas.  Karen, Becky, Patrick, and John took 5th and it was very close between those top teams the entire day.

Capping off the summer is Hood to Coast.  The nature of this epic race brings up some interesting challenges with regards to fueling and fat intake in particular.  What does it mean to be ‘fat adapted’ specifically related to training/performance?  A few thoughts from ultra-endurance athlete Rich Roll:

“…Then again, I am fairly well “fat adapted”.  What does that mean?  It means that over the course of the season and the years prior, I have done so much aerobic zone 2 training, that my body has become extremely efficient at burning fat for fuel.  Not dietary fat — this does not mean I eat a ton of fat for purposes of burning it — but the fat that is stored throughout my body, which makes for a very efficient source of fuel on a long day when the body is properly trained to make maximum use of it.  And when it’s a long day that means most of the training will be in the aerobic zone.  In other words, the more fat adapted you become (via training, not diet), the more “efficient” you become in your training & racing.  This doesn’t happen overnight.  And it’s far less a function of what you eat than a result of putting in a ridiculous amount of training time over many years – it’s about patience.  A couple years ago, I couldn’t run more than an hour without bringing nutrition with me.  Now I can easily run over two hours before my body feels the need for additional calories.  The point is that fat adaptation, over time, renders you less dependent upon the pre-workout meal for purposes of performance, particularly in training.”



HydroMash 2015


“Survival is the ability to swim in strange water”  —  Dune



The gym will be closed this Saturday, August 22, for the HydroMash at Crown Park.  This event is from 9-3pm..  If you aren’t already competing or volunteering then come watch and hang out if you have time.

Additionally, next month brings the resumption of both the 6:30pm sessions and CrossFit Kids!  Stay tuned…

This is Sparta!!!


To the band of brothers/sisters doing the Spartan Race, our start time is ~1:15p.m. this Saturday.  If anyone wants to meet and carpool/caravan to the battlefield just let us know.  Hydrate, eat, and sleep well tomorrow and then hydrate/eat well Saturday morning.  Laura will be there to guard our basecamp if you need to bring extra gear, kids, etc….  Get ready for a fun yet challenging event and remember, come back with your shield or on it.

A great book relative to the subject,

Gates of Fire, by S. Pressfield

Must be the Shoes


Bar Muscle-Up(9:36)


Schedule for this week:

  • No 4:30pm tomorrow, Tuesday July 14th.  Other times (ab)normal
  • No Open Gym on Sunday July 19th.  Going to a certification class.


Suicide Squad  –  “I’m not gonna kill ya.  I’m just gonna hurt ya  …really, really bad”

The Ministry of Ungentlemanly Warfare

maniac2The team at the start of the Rugged Maniac last Saturday.  3 miles, 25 obstacles, beer.  We had a great time and the race was a blast.  The next event of this type is the Spartan Race coming up on August 8th.  There is a discount on Groupon so sign up!  There are about 12 already registered and we will have a great time both on the course and hanging out in the ‘spartan village’ after.


CrossFit strives to develop a broad level of fitness to better prepare the trainee for whatever life throws at them.  Sir Christopher Lee(1922-2015), therefore, was ahead of the ‘CrossFit’ curve:

  • He portrayed Dracula, a Bond villain, Sherlock and Mycroft Holmes, Count Dooku, Saruman, Death, and Satan.
  • He recorded a heavy metal concept album about Charlemagne
  • He hunted Nazis during WWII.
  • He was part of a secret agent unit called The Ministry of Ungentlemanly Warfare.
  • Director Peter Jackson told him to imagine the sound of stabbing someone.  Lee replied that he “didn’t have to imagine it”.
  • He was fluent in English, Italian, French, German, and Spanish.  “Moderately proficient” in Swedish, Russian, and Greek, and “conversational” in Mandarin Chinese.




Summer Fun



On the Horizon:

This Saturday.  “BeastMode” at Inferno Gym in Salmon Creek.  Coach Kendra, John, and Stephen are competing.  It starts at 8a.m. so go support or even join them!

Next Saturday.  The “Rugged Maniac” mud-run/obstacle course race in Portland.  You can still sign up and join the current roster.

Later in the summer:  The annual “HydroSmash” swimming/workout competition.  This is a team event which is a lot of fun.  We’ll keep you updated on dates/details so we can get several teams together.  Also, register now for August’s “Spartan Race”.  This is an approx. 5mile obstacle course taking place in Washougal.

For Murph



from the original blog post nearly a decade ago:


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.



Ten years gone by and Michael Murphy and his heroic last stand pass further into legend.  While looking for a picture to use for this post it was more apparent than in years past that there are only a few pictures of the man.  The Crossfit world celebrates his life and final sacrifice for good reason but there is an inescapable sense of melancholia when you realize there will never be any more pictures than what already exists.

This Monday, Memorial Day, May 25th we, along with gyms everywhere, will ‘pour one out’ for Murph.  If you have someone else you’d also like to dedicate this workout to then write their name on the board, or your hand, or just in your thoughts.  Bring any food/drink you like and we’ll hang out after and “rehydrate”;)

  • There will only be this one session on that day(5/25).  9:00AM.  All other sessions are closed to observe the holiday.  If you can’t be there on Monday you can certainly do this workout during the Saturday morning session if that helps.
  • Also, remember, there is no Kid’s session this evening(5/20)!

MURPH – 5 Weeks Out


You can get your registration for the Rugged Maniac now on Groupon for $30 off!  Sign up sheet and info in on the bulletin board.  Thanks Kara for the heads up!!


Nutrition Project

Last week the assignment was to do nothing more than track your calories to get in the habit of simply tracking and hopefully gaining some awareness of what and how much you currently eat.  For the next Two Weeks start by:

1) Weighing yourself

2) Multiply bodyweight by 12.  (ie. 180 x 12 = 2160)

This number will be your daily maintenance calories.  Eat as close as possible to this amount for the next two weeks at which time we will weigh again.  The number 12 is a rough average ‘activity’ multiplier that accounts for exercising about once a day with little other physical activity.  If you workout more than that and/or have something like a physically intensive job you may need higher.  Human nature will usually want to overcompensate so keep it at 12 for two weeks and then we will calibrate up(or down if you are focused on weight loss) as needed and add in another layer of precision…



1).  Karen competed/completed the 2015 CF Games Regionals workouts this weekend.  On to the Finals!!!!!

2).  John entered the MuscleUp Club in an inspiring display of persistence.

3).  Patrick set a new max in the Deadlift, 475, even in the midst of training for a marathon.  That’s cross-fitness by definition.

4).  Darcie, through dedicated TRACKING, has lost 30lbs..  (She has been using an app called LoseIt)


How to do 50 PERFECT Pushups  –   “Aim to perform 100 total perfect pushups over the course of each day.” (what a great idea)

Jackson Pollock – Order in the Chaos? , Pollock Gallery

The Mustache Song