6413 Burden Blvd.
Pasco, Washington 99301


Journaling, Knowledge, and Performance

Good evening ATCF!!

Wednesday’s training has presented a perfect opportunity for this blog post and I’m excited to revisit this topic. I want to talk to you about two things which go hand in hand if you will. The first is journaling or tracking our fitness journey by recording our results on a daily basis. This has been and always will be an exceptional tool in providing you real data that validates where your fitness is at any point in time. Whether you are tracking your nutrition in a notebook or using an app like MyFitnessPal you can have real information on which foods you are consuming so you can assess what fuels you properly and what doesn’t.

The same applies to tracking our performance in training. We should track our lifts and their percentages and rep maxes. We should track our benchmark workouts as they give us a snapshot of how our fitness has improved and reveal which areas we are weak in. We should track our run times in all meter brackets, our rowing the same, and yes even the dreaded Assault Bike. Bottom line, if you are not journaling then you are operating, to use an automotive analogy, on 6 cylinders when you should be firing on all 8.

So how does this relate to Wednesday’s workout you may be asking? It applies with regard to choosing the weight we needed to use on our power cleans. The need to always go “RX” is one driven by ego…period. When a workout suggests 100 power cleans at a prescribed weight we must take into account how that weight relates to our current ability and fitness level. Just because we can power clean the prescribed weight for 5 to 10 reps in a fresh state doesn’t mean we can handle the same weight for another 90 to 95 reps under duress and fatigue from the other elements which are tasked. For example, if this workout calls for 75 pound power cleans and my 1 rep power clean is 95 pounds then completing 100 of these is gonna to be a trial, possibly even decimating. That should never be the goal. Form will break down, fatigue will set in, rest will become prevalent while work subsides and we have now changed the stimulus of the workout. Ultimately, if we are journaling and know our numbers, and we can set ego aside and understand that if we can cycle our barbell for more reps over the majority of the workout, then we continue to produce more work over the duration of the workout than rest.

The workout Wednesday, when completed correctly, should have an average completion time of 14 to 16 minutes if we are doing pullups, 12 to 14 if we are doing ring rows. If we are grinding it out at 20 plus minutes than we may have calculated or chosen load improperly. If we are walking away from our bar 5 or 6 times and killing 30 to 45 seconds each instance then you can see how this affects your outcome. Journaling can help eradicate this issue and put us in the know of where we should be and give us the the why. Remember we are training, and training requires degree of both thought and retention of that which is learned.

Grab a notebook or a journal, install an app such as SugarWOD or Beyond the Whiteboard, and start discovering another avenue in how you can help unlock even more performance and progress from yourself than you realized! As always make it fun, make it an adventure, and I  will see you out on the floor!

Educate. Train. Evolve.




Good morning A-Team!

As most of you have come to realize we have adopted a new slogan, if you will, for our gym. I have used the hashtag on most social media posts and it even adorns our great new apparel line from Forever Fierce. Gone are the days of “We Don’t Use Machines, We Build Them”. While catchy at the outset it has been my feeling as we have developed it has grown outdated. My reasoning is this: we have evolved as a community. We are no longer a community (nor have we ever truly been) of just grip and rip or clang and bang. While those instances can be fun they do not serve a purpose as it pertains to proper training and the “why” behind the training. So let’s delve into the why behind #educatetrainevolve, shall we?

Educate: The foundation. Educating athletes or clients, if you will, is at the core of who we are and what we do. Whether it is teaching an olympic lift, mental strength, a basic air squat ( which is SO fundamental), to explaining anatomical position or body planes and sections, the rationale of having athletes mimic their trainer just because the latter says so is archaic at best. Conveying knowledge regarding body awareness and proper function is at the root of what every trainer or coach should be doing on a daily basis. The “why” has to be explained to the athlete to reinforce understanding. Once they “why” is known the athlete will embrace it a little more fervently then if he/she is just told to do it while someone cheers and encourages them without an instance of cueing. From a solid foundation in nutrition and how foods affect the body, to what energy systems are being used during a given workout, along with understanding body function, imbalances, maintenance, and mobility, we must endeavor to foster a learning environment. We must educate beyond the WOD.

Train: We must be consistent. You will either do a thing or you wont. There’s the choices. What trainers and coaches must do is provide support, competent instruction, and follow up with their communities to keep them on track. Ultimately accountability falls upon the individual but I would be more apt to show up regularly to an environment where I am challenged mentally, physically, and spiritually. Training should never be a blind pursuit. We no longer must embrace the old adage of “I’m gonna go workout”. No, you need to go and train. Train to learn and adapt. Train to understand. Retain what is taught. Accept that, along with success, there will be failure. You must persevere in light of those moments and educate yourself on the why behind the shortcoming. If it’s hard then you just discovered a challenge and challenge is good. Excuses run rampant in our society and we can damn near blame anything or anyone for why we don’t achieve a goal or continue the pursuit of one. What we should do first is look in the mirror. There you will find the common denominator.

Evolve: The goal. The end game that is never ending. We must expose ourselves to new challenges, adapt to the stimulus with proper training and nutritional support, and then overcome. This will always be cyclical. Ask questions. Get proper coaching. There will always be another obstacle, another goal, the next PR. That’s the beauty of it all…the journey. There will always be little mini-destinations along the way that always have us coming back for more.

Strive daily to become a better YOU. Do not try to become a you based on what you see in others, it’s a failed philosophy, apples and oranges. Be you, educate yourself, train for yourself, and allow yourself to evolve into the best version of you EVER.


Now you understand. It’s time. Today, not tomorrow. Pick up the gauntlet life has thrown at your feet and rise to the challenge.

Educate. Train. Evolve.



Lite Programming July 18th & 20th


00:00 – 10:00

10 pushups

10 squats

10 situps

Then max distance run in time remaining

10:00 – 20:00

1 minute plank

20 penguin

10 knee raises

20:00 – 40:00

Run 100m

6 box overs

8 burpees

10 lunges


00:00 – 10:00

3 pullups or ring rows

6 pushups

9 wall balls

10:00 – 20:00

12 cycle crunches

:30 side plank right

12 gator taps

:30 side plank left

20:00 – 40:00

5 goblet squats

Run 50m

10 Russian kb swings

Run 100m


Pull-up Clinic Saturday July 22nd @ 8AM

Struggling with gymnastics work on the rig? This clinic is for you then!

Saturday morning @ 8AM Coach Shane will be going over the steps to being successful with your gymnastics on the pull-up rig. Discussion will include strength development, skills and drills to develop your kip or butterfly technique, and how to string together multiple reps. This clinic is for any athlete at any level who wishes to put in the time and effort to achieve success with this particular gymnastics skill.

Clinic is free to any ATCF or WolfPak MMA and Fitness athletes and members and $10 for any non-members.

On Teamwork

What an amazing weekend! ATCF attended the 2017 Atomic Throwdown at Natural Selection CrossFit on Saturday and a great time was had by all. NSX always puts on a quality event and this year was no exception! As always there are always those standout moments during such competitions that people remember for a time. Whether its a PR on a lift or a blazing performance during a sprint, we all are in awe at what our fellow athletes and friends can do when it is go time.

I want to take a moment and share with you what sticks with me the most about the day. Teamwork. I’m not talking about just the two athletes who gathered up courage to sign up and compete, but the community that surrounds them as well. From fellow athletes competing, coaches supporting and guiding, to family, friends, and spectators giving words of encouragement and high fives along the way, it always is and has been the community that should be remembered. It is what drives our cause.

When you see and hear fellow athletes channel their support into others that they are competing against then you have the very essence of sportsmanship. When you hear other coaches offering encouragement and tips to not only their athletes but yours as well then you are witnessing something special.

Competition always has been and always will be at the heart of what we do. In training you will always be in competition with yourself to improve over yesterday, last week, or last year. It’s called progressing…evolving.

There is something to note however. Competing in actual competitions comprises about 1-5% of our population. The rest of the community just wishes to pursue general fitness and live a healthier life for their families and friends. Both can, and always should, co-exist as there is mutual benefit to both. There should never be a dissection or separation.

This weekend I watched teams throughout the day survive because of each others willingness to step up when the other couldn’t, embrace each other when frustration took hold, celebrate each other for an unexpected personal best, and remain humble in victory. To everybody who came out in support, to anyone who gave words of encouragement whether in person or by social media, to the coaches, spectators, families and extended families, you were all part of something special….you were all part of the same team. Congratulations to all of you, you’re the true winners.

Educate. Train. Evolve.



Programming July 17th through 23rd


mobility (each movement is 1 minute each side)
foam roll – t spine
couch stretch
ankle dorsiflexion
pigeon pose
Activation (5 minute cap)
1 round
200m jog
100m sprint
10 pvc oh squats
10 pvc pass thrus
5 beat swings
5 pushups
Barbell (3 minute cap)
5 back squats
5 elbow rotations
5 front squats
5 strict press



For quality, accumulate:

2 mins work of pistols (alternating)
2 mins work of hspu or progressions

2 mins of ring or box dips
6-9-12-9-6 reps for time of:
Burpees over the bar
135/95lbs front squats
3 ME sets @ 80-85% of max
*3 min rest between sets
In teams of 3, perform three rounds each for time of:
Run 400m
20 T2B
*Indian file
Demo and practice movements for chipper
For time:
50 power cleans 105/75lbs
35 KB goblet squats 53/35lbs
20 pullups
35 KB goblet squats 53/35lbs
50 power cleans 105/75lbs
Every 2 minutes, for 14 minutes:
A: ring dips 6 – 8 reps
B: Alternating Pistols x 12-20 reps
C: L-Sit Hold x 30 seconds accumulated time
For time:
1km run
1 min rest, then:
5 x 100m sprint
…30 sec rest between…
Work up to a heavy double for today
Monster Mash 18.05.15
6 min AMRAP:
15 wall balls 20/14lb
5 power cleans 135/95lb
3 OHS 135/95lb
— rest 6 mins —
6 min AMRAP:
50 double unders
10 hollow rocks
— rest 6 mins —
6 min AMRAP:
100m run
5 deadlifts 225/155lb
Saturday Team WOD

“Team Jennifer”
26 min AMRAP:
10 pull ups
15 kb swings 53/35lb
20 box jumps 24/20″

Teams of 2
break up reps however you wish

Rediscover the Journey, Not the Destination

I see it all the time. An athlete starts a new program and they are all in. They have partaken of the sweet Kool-Aid and relished in their new found discovery of a path to fitness. The lingo begins to become a part of their vocabulary, they walk past large objects and size them up for a potential lift, and the gear is being purchased at a break neck pace that oftentimes the checkbook cant keep up with. It is literally a fever and its contagious!

The training begins, and eventually the athlete, especially the newcomer wants more. They can’t get enough of it. They have discovered so much about themselves by rising to the challenges set before them that they feel like a kid all over again. Their youthfulness has awoken. These are all great things and should be encouraged and supported by their fellow athletes and without question their trainers and gym owners.

Then things begin to go awry a bit. The athlete feels like they should train more, the progress isn’t enough to satisfy the appetite, and so they ask their trainer or coach for direction. Any trainer or coach worth their merit would assess the individual and make a recommendation from there and most do their job very well. The breakdown is when the athlete believes that the trainers or coaches advice shouldn’t apply to them and that they have miraculously gained more knowledge about the effects of training in 6 months than the trainer or coach has developed over years. This is the beginning of the downward spiral.

The athlete begins 2-a-days and spends hours in the gym. The time spent on actual training becomes challenged by the time spent socializing and focus starts to waver. This can go on for weeks or even months and a good coach or trainer will pull the athlete aside and make known their observations to the athlete in an attempt to right their path. It is at this point the athlete will either acquiesce and fall back under the guidance of their trainer and program or rebel even further by saying their fine and that they feel good. Not great, just good.

The end result can be burnout and even injury to whatever degree. Progress falters or stops completely. The blame shifts to the program and coaching being insufficient and not “delivering” results. The candle has burned from both ends for too long. The trainer or coach will attempt to right the ship and assess and redirect the athlete, it may however be too late. This is unfortunate in every case. A bright burning flame has now been snuffed out.

We live in a very fast paced world. A world where instant gratification is commonplace. Everything is literally at our fingertips and can be called upon in an instant. We become conditioned to having that infiltrate every aspect of our lives. When it comes to training and fueling our bodies correctly, however, the prescription is always consistency and education. We must understand why we are doing a thing so we must become educated, and once that education begins we must apply it consistently to attain micro and macro goals we set for ourselves. It’s hard work and it will always be an ongoing journey, but it can be one that we enjoy along the way as well without rushing to reach some preconceived idea of destination.

The goal is to live a better life outside the gym with our families and friends. That can be enhanced by crushing some workouts, hitting new PR’s, eating healthy, competing, and utilizing our fitness in our day to day activities. Time away from the gym is imperative to your recovery and ultimately your training program. The body will grow and flourish during these times of recovery, and I will bet your outlook will become a lot more positive as a result! Structure your program. Start a 3 day on, 1 day off, 2 day on, 1 day off training schedule and give it a few weeks. Open a dialogue with your trainer or coach and assess what you are and are not ready for. Delve into the why, do some self-education and research, but always know when to close the book and unplug so you can be refreshed for a new day and the next challenge. Last but not least, remain a student and continue to be coachable. Do these things and I would bet things fall into place and your fitness journey will become so much more rewarding!

Educate. Train. Evolve.



CrossFit Lite Programming July 11th & July 13th


00:00 – 10:00

run 200m

10 pvc pass thrus

8 squats

6 russian kb swings

10:00 – 20:00

1 min plank

20 cycle crunches

10 leg lifts

20:00 – 40:00

20 goblet squats

run 100m

10 pushups

run 50m


00:00 – 10:00

2 minutes max burpees

2 minutes max wall balls

2 minutes max hr pushups

2 minutes max lunges

2 minutes jog

10:00 – 20:00

12 plank dips

6 gator taps

12 abmat situps

20:00 – 40:00

8 box overs

4 pullups or ring rows

8 box dips

run 100m



Atomic Throwdown @ NSX Saturday July 15th – No Classes That Day

There will be no Saturday Team WOD or CrossFit Lite on July 15th as we will be attending the 2017 Atomic Throwdown Comp at Natural Selection CrossFit on that day representing A-Team! Please come out and support the following athletes repping our gym!!!!:

Phebe Johanson/ Tyler Easton

Marty Britt/Sarah Howell

Alex Carbaugh/Mikayla Johnsen

Gabby Hernandez/Jed Abastillas

Jen Perkins/ Trevor Misipeka

NoNo Zarate/ Leslie Jiminez

Kasey Flippo/ Andrew Misipeka

Shane Arnott/ Sonya Veldman