A dose of what is happening at Maple Valley CrossFit!
Keep informed about WODs, events, interesting articles, and more!
01.28.12 Our fist intra-Box Team WOD Competition is under our belts and it was AWESOME! Thanks to all you athletes that participated, judged, counted , timed, and help cheer on your fellow MVCFers. We want to make these a regular part of our Saturday schedules, please leave feedback on FB about what you think . We also had all talked about heading out for an after WOD celebration- Sofi and Dave have offered to host so it wiill be at their house at 6pm. Bring whatever food/drink you wish to consume or share with others. If you have no idea where they live, text me (206.769.3179) with your name and I will send you the address. Hope to see everyone there!
01.27.2012 ATTENTION: The box is NOt open for regular hours tomorrow Saturday the 28th. We are having an intra-gym competition. The sign-up deadline to participate was January 25th. For those of you that are competing- PLEASE be ready to start your WODs AT your start time. The box will open at 7:30 Saturday morning.
01.22.2012 Born to Run Clinic. Sam contacted the Born to Run Store in Belleveu and has scheduled for them to come to our box on Febraury 25th for a running clinic. The cost is $50/person paid directly to Born to Run. There will be a 9am and a 10am class. The gym will not be open for a WOD this Saurday- it will only be open for the athletes that have signed-up for the clinic. Sign up on the whiteboard at the gym for your desired time slot. Space is limited.
01.22.2012 The power is back on (at the gym and my house) and my computer is functioning again after a power surge destroyed our furnace, computer, garage opener, coffee pot and router! We are getting everything repaired and we can return to business as usual starting Monday. Your WOD for today is a 5K run- post your times to the WOD Blog.
There are also a few announcements:
1) Next Saturday January 28th there will be an inter-gym four man team competiton. If you would like to particiapte, you need to sign up on the whiteboard at the gym. THERE WILL NOT BE OPEN GYM THIS DAY AND THERE WILL NOT BE ANY OTHER WOD BESIDES THE TEAM WOD. All are welcome to particiapte! The atheltes that wouldl like to participate will be divieded into ability levels and then randomly assigned a team. Please sign-up by Tuesday January 24rd! You will be assigned a team start time by Thursday January 26th.
2) We placed the second run of the MVCF Hero Garments but the men's olive drab hoodie is no longer available. We are going to order BLACK for all men's hoodies unless you tell us that you no longer would like to order. PLEASE LET ME KNOW BY TUESDAY JANUARY 24TH.
That is about all for now. We hope that everyone has had a chance to get there homes back in order after our dose of winter weather.
01.19.2012 We will be OPEN today for all regularly scheduled hours.
01.18.12
MVCF WILL BE CLOSED WEDNESDAY JANUARY 18TH!! Check the WOD Blog for the Snow WOD from home.
01.17.12
The Snow is finally here!!!! I will be open this morning from 6a-11a but will be CLOSED TONIGHT!!!!! On another note- Tricia kicked in the majority of the donation for another women's bar and it arrived yesterday. Now we have three for the ladies and we won't have to thumb wrestle for them as much. Also, we orderd the second run of the MVCF Hero Garments so they should arrive within a week or so. We will keep you all posted. Lastly, I am going to start writing on the whiteboard the names of those that may have forgotten to pay dues, pay for protein, t-shirts, etc. Maybe with this extra incentive we won't have to track money down. I would rather focus on other things, like coaching...
Enjoy the Winter Wonderland.
01.12.12
Today is "Kelly" for all you that have been looking forward to her. It may be kinda icey around the end of the cul-de-sac so make sure you pay attention- crashing during "Kely" would suck! Lindsey and Tricia were the first and second place Primaleo Winners with total winnings of $500! Next Paleo Challenge will be coming in February! Also this is the last week to order/reorder the MVCF Hero Clothing. Make sure you write you name and size on the white board.
01.04.12
This site is under construction so please bear wiht us. If you see something that doesn't make sense, bear with me- I should have all the changes made by the beginning of next week!
01.03.12
Primaleo Winner will be announced! Nice to work to all of you that made some significant changes in your diets and your performance!
Although my husband and I do not always see eye to eye about everything, we both agree that health and physical fitness are vital to life. To push through those last few pull-ups, finish your last 400 meters faster than when you started or get just one more pushup can teach you a lot about taking yourself to the next level- not just in fitness but everything that you feel passionate about and desire to succeed in. CrossFit has become something that we can do together and enjoy. We both have seen tremendous changes in our fitness since beginning CrossFit.
Having a strong mind and body are vital to achieving all personal and professional goals. CrossFit helps you realize that and achieve that. We both have experienced first hand what CrossFit can do to you physically and mentally and we would like to help anyone else that desires their ultimate fitness.
At Maple Valley CrossFit you will find an open gym model for your daily WODs. This helps us to better utilize our equipment and space.
Warm-ups will start on the hour. Once warm-up and practice/ instruction is complete the athletes will transition to the WOD.*
Athletes are welcome to come early and stay longer to practice skills and drills, foam roll, observe, or cheer on other athletes, as long as it does not interfere with the group that is currently participating in the WOD.
Because we have an "open"model you may find that some times are busier than others. Please understand that this allows people to fit the gym into their schedules , plus you are never late or miss a WOD!
If you would like to do another workout besided the WOD, it needs
to be okayed by the coach on
the gym floor.
*9-11am WOD times seems to attract
a lot of parents with children. So
as a note, make sure you are ready
to deal with the sounds of little
excited voices if you come during
this hour!
We are committed to those that are committed to themselves and want to become CrossFit. We will not accept excuses or reasons why not. You will be held accountable and we will expect your all.
Here at Maple Valley CrossFit you wont find sexy Nautilus machines, rows of elliptical trainers or neoprene coated dumbbells that weigh less than a ladies handbag- what you will find is constantly varied, high intensity, functional movements. Each of our workouts will be scaled to match the individuals needs with emphasis on quality and you will get results if you are consistent and desire to reach your full potential.
TOMMY
I first started Crossfit in Sept. 2010. I played Junior College baseball at Cosumnes River in California and always stuck to a consistent training regimen. I loved incorporating new workouts or new movements into my training. Searching the web for these new ideas became a hobby. I was lucky enough to transfer to Cal State LA a 4 year university out of Junior College to play baseball. My training still focused on the isolated muscle groups with the occasional variations I found in my web searching. I felt I was in the best shape of my life. After graduating and moving into my career, I continued with my weight room mentality. I always felt stuck though and working out was becoming a chore.
Finally one day my wife and I were standing in line at Starbucks. I happened to see a jacket in front of me with MV Crossfit written on the back. I pointed it out to my wife and once we got home I jumped onto the computer to check it out. Sure enough it was a Crossfit Box (gym) near us. I talked my wife into trying it with me, and the rest as they say is History!
Throughout my years of searching for new ways to test myself physically and mentally in the weight room I had come across this idea of Crossfit. It always caught my eye, I would look at the Workout of the day (WOD) and think, That looks cool, but I cannot do that.
I have since completed the Crossfit Level 1 course and have not looked back.
Crossfit has taken my training to another level and beyond. I leave the box after a WOD and I am already looking forward to tomorrows.
So if you are sitting there reading this as I did years ago, get up and come out. You need to see and feel what this training is all about.
KARI
When my husband was in the military he was introduced to CrossFit, and shortly after he came home and showed me the website. I was amazed! Those people were crazy strong, fast, flexible, and powerful. But the first words out of my mouth were thats not for me.
You see I had earned my degree in Nutrition with and emphasis in Exercise Science. I had worked as a graduate assistant. I had taught group exercise classes. I had worked in a Cardio-Pulmonary Rehabilitation Department. I had earned my ACSM Certification. I had...
But what I hadnt done was more important. I hadnt reached my personal fitness goals, I hadnt believed that the Food Guide Pyramid was the way too go, I didnt think that leg press and bicep curls were really that great for you. I didnt believe all the people I had been working with should be on blood pressure meds, eating low fat foods, and walking on the treadmill at Resting Heart Rate + 30 beats.
I decided to give CrossFit a try. I started incorporating some of their workouts into my workouts and quickly realized that it was only CrossFit that I needed to be doing!
Health and physical fitness are vital to life. To push through those last few pull-ups, finish your last 400 meters faster than when you started or get just one more pushup can teach you a lot about taking yourself to the next level- not just in fitness but everything that you feel passionate about and desire to succeed in.
I am a fitness coach and mother of two very active children. I truly understand how difficult it can be to take care of your body and mind, when everyone else needs you. However it needs to be a priority, when you take care of yourself, the quality of care and attention you offer to those around you is so much greater.
My goal at Maple Valley CrossFit is to teach others the importance of fitness and help each person realize the impact it has on every day of life!
TRAIN FOR LIFE.
JESSE
I started Crossfit in May 2010. Prior to joining Crossfit, I had been involved in some in various fitness routines since high school. I enlisted in the United States Army after completing high school and began to follow a strict training workout program consisting of running and weightlifting. This was challenging but I welcomed it and strived to become better at it. During my years in the military, fitness became a way of life. After I got out of the Army I continued working out and joined the global gym community, which I stayed at for several years.
I stuck to a strict yet typical routine incorporating circuit training, cardio and weight lifting. Soon I began to get bored and looked for other methods of working out. This is when I discovered my passion for running. I started to run more during my workouts eventually doing 5ks and progressing to half marathons. This also became monotonous, and again I looked for something else to incorporate into my workouts.
I first heard about Crossfit from my stepson, who at the time was training to go into the military. He tried to convince me to join but I chose to stick to my normal routine. I remember telling him Crossfit was not for me and I didnt want to change what I was comfortable with. I told him Id give it a shot and decided to try a WOD, the Lakewood PD WOD. I was not familiar with some of the movements and I muscled my way through without asking if I was doing it right. Not only was this a wake up call, but my body was sore for the days to come. I thought I was in very good shape from working out and running all the time but this acted as a real eye opener. I took me from my comfort zone and forced me to really push myself. Crossfit simply just kicked my ass! I will say it here so all can read Hunter you were right, I should have listened to you earlier about Crossfit.
After joining MVCF I have learned more about fitness and nutrition then I thought possible. Since realizing my passion for Crossfit, I completed the Level 1 Cert and Olympic Weight Lifting Cert in 2011. The only regret I have is not starting sooner. Since being at MVCF, I have realized that not only did I join a gym but have been welcomed into a family. I have not experienced this type of camaraderie since my days in the military. Crossfit is something I would recommend to anyone regardless of age or fitness level, youll learn theres more to fitness then doing bicep curls in front of a mirror.
PARATUS ET FIDELIS
ERIC
After graduating from Central Washington University, I went on active duty in the United States Army. It was in the Army where fitness became a way of life. I was spoiled in the sense that the military makes time for physical fitness every day, yet the militarys idea of fitness revolves around how fast you can run two miles, how many push-ups and sit-ups you can complete in a given two minute time period. So I conformed I got my two mile time down to 11:50, I could max my push-ups and sit-ups. So I was fit right? Wrong!
I then went on to graduate from all the necessary Army Schools (Airborne, Infantry Officer Basic Course, Mechanized Leader Course, Ranger School), I reported to 3rd Infantry Division, where I served as a platoon leader for about a year, before I applied for a job with the 75th Ranger Regiment.
Upon getting accepted to try out for the Ranger Regiment, I attended the Ranger Orientation Program (ROP). This was when I got my first taste of CrossFit. Instead of doing to standard Army physical fitness test, the special operation community had gone to a CrossFit physical fitness test. This was a real eye opener, all this time I thought I was physically fit and I was absolutely destroyed after completing this test.
After completing and graduating from ROP, I reported to 2nd Battalion, 75th Ranger Regiment, where I served as a platoon leader for a little over two years. During my time in 2nd Ranger Battalion, I had the honor of completing two deployments to Afghanistan with some of the most elite soldiers in the world. It was overseas that my interest in CrossFit grew. Being stationed at a forward operating base in the middle of nowhere, youre not afforded the luxury of a fancy gym. It was then and there that I started to turn to the CrossFit main page for the work out of the day (WOD). Using homemade equipment and a short airfield for runs, I came back in the best shape of my life. I could run faster and I was stronger than Id ever been. Needless to say I was completely hooked on CrossFit now.
Shortly after returning from my first deployment I introduced my wife to CrossFit. Her response was Its not for me and Seems like a good way to get hurt. I slowly started to get her to do a WOD here and there. After about six months I noticed that my wife was doing only CrossFit, My wife and I, are now are each others biggest competitors.
After leaving the Army, my wife and I kicked around the idea of opening our own CrossFit gym for a couple of years, then we finally decided to take the plunge and do it. We both got our CrossFit Level 1 Certification in November of 2009 and now have the oppurtunity to pass along our passion for CrossFit to others.
Rangers Lead the Way & Sua Sponte!
CHAD
I wrestled in my freshman and sophomore year of high school. I played soccer for the rest of high school and in college. After college, I became interested in outdoor activities and took up downhill skiing and mountaineering. I have climbed all of the highest peaks in the NW including Mt. Rainier at 14,411 ft. My most recent athletic hobby has been Tae Kwon Do and I have achieved the rank of 2nd Dan Black Belt.
I have been Crossfitting since 2007, and I owe it all to one of my former co-workers, Kurtis Bowler at Rainier Crossfit. After much prodding, he convinced me to give it a try and I have been hooked ever since!
Before Crossfit, I used to think I was in pretty good shape. I had always been a runner and was into the globo-gym training methods. Once I started Crossfit, I realized how out of shape I really was! I saw amazing gains, year after year. Even now at 46 years old, I am still making gains and regularly setting PRs (Personal Records). I can honestly say that I am in the best shape of my life and getting in better shape all the time.
In 2011, I was able to qualify for the Crossfit Games in the Masters 45-49 division. I went into The Games ranked 15th in the world after the Open and finished ranked 12th. My goal had been to finish in the top 10.
This has all been really great, but the greatest satisfaction I get from Crossfit is helping others and watching them achieve things they never thought they could. Crossfit is as much about community as it is about getting fit, and Maple Valley Crossfit is one outstanding community! Come and join our community!
23130 224th Place SE Suite 103
Maple Valley, WA 98038
Behind the Pacific Pride in the same parking lot as Java Java Coffee Company.
KARI: 206-7693179
ERIC: 425-260-9421
EMAIL: info_maplevalleycrossfit.com
MONDAY-FRIDAY... 6AM-11AM
MONDAY,TUESDAY,THURSDAY ...4:30PM-7PM
WEDNESDAY & FRIDAY ...5PM-7PM
SATURDAY ...8AM-11AM
SUNDAY ...CLOSED
Your first month at MVCF is dedicated to teaching you the Fundamentals. It is very important to us that when you begin CrossFitting here at MVCF you learn from the very beginning the proper mechanics of all your movement patterns. This first month allows us to evaluate your current level of fitness so that we can take you to the next step safely and effectively.
During this month we require that you come at minimum three times per week. These days and times are flexible but need to be scheduled with Kari before you begin.
Dedication and commitment are important. Your first month at MVCF is the beginning our friendship with you that we hope will continue for many years to come. We want you to love our box and all the atheltes that train here!
Contact us to get started. Call Kari at 206-769-3179 or Eric at 425-260-9421 and we can let you know what times and days are available for Fundamental Athletes.
Your first month of Fundamentals Trainiing is $175. After you have completed your first month (minimum of 12 sessions), then you may decide which membership package meets your needs.
You may also decide that private training may be a good place for you to start. If you have orthopedic or cardiopulmonary restrictions please contact Kari to discuss your best point of entry. (kari_maplevalleycrossfit.com or call me _ 206-769-3179)
Please do not hesitate to contact us with any questions you may have about choosing the option that is best for you.
3x/Week Monthly
$90
10 Session Punch Card
$100
Drop-In Fee
$15
Monthly Unlimited Classes
$120
Additional Family Member Monthly Unlimited
$80
MIL/LEO/FF
Unliited Teen Membership
Unlimited Family Memberships
(2 adults and 2 teens)
$250
All memberships are paid monthly. Your dues are due on your anniversary date. $5 will be charged for each day your membership is late. Tax is not included in the above prices.
