Trainer's Notes

Kaiser Permanente Fitness Challenge

2010-07-02T18:36:00Z

Team 5 won a Fitness Challenge at work!!! They are employees of Kaiser Permanente Bakersfield. Here they are representing and wearing their CrossFit Bako T's!!!

We Need Your Feedback

2010-06-24T16:46:00Z

Steve and I are committed to giving everyone the best CrossFit experience we can give. We made a commitment to grow CrossFit Bako slowly and steadily. We are learning our way as business owners and we need your help. Please give us some feedback on your experience at CrossFit Bako. If you came a few times, and haven't been back - why not? If you come consistently, what are some things that you would like to see done differently? Give us input on everything from our hours of operation to your dismay in the amount of double-unders we've been doing lately Music, Manda's unruly dogs, equipment, coaching - anything is free game here and we won't take it personally. CrossFit Bako is YOURS- you are creating it. We are not a large chain who has to follow corporate guidelines and we have no desire to be that. We can make the "gym" a place you want to be, not somewhere you have to go. So, let us hear it...post your thoughts here to comments or shoot us an email.

Kill That Voice - Inspiration from CrossFit Watertown

2010-06-18T20:24:00Z

The affiliate page highlighted the following article, excellent read
(Words by Lisbeth Darsh/CrossFit Watertown.)
Kill That Voice

I saw this great t-shirt from CrossFit CapOp: It just says “Kill That Voice.”

You know what they’re talking about: The voice in your head that has always been with you, right from the early days. It tells you that you can’t do this, that you’re not strong enough, fast enough, smart enough, skinny enough, pretty enough, or sexy enough. It tells you to stop, to wait, to slow down, to quit.

Kill that f*****.

I mean it. Kill it. Today, in your WOD, stomp that voice. Stomp it good and hard so it never wants to come back. Grind its face into the dirt with your kettlebell and beat the everlovin’ sh** out of it. Go hard, go fast, go heavy. Give everything you have. Give everything you ever had. Do it for yourself, for who you were way back when — back when you were a kid and somebody told you to be a “good girl and play nice” or “let the girls win” or “don’t blow your own horn.” Remember all those well-intentioned (and some not-so-well-intentioned) folks who ever gave you the idea that it was okay to be less than you really are. They were wrong. Most of all, do it for who you want to be — and, maybe, for who you want your kids to be.

When you finish your workout today, don’t just put the barbell down. Throw the barbell down. Throw it down with every last shred of energy you have left and yell “Take that mother******!” (Or “Sweet potatoes” or “Jerks” or whatever the heck you like to say. Swearing is always optional.) But yell something. Be aggressive. Terrify that voice. Kill that voice. Kill it dead and don’t let it come back. You’re better than that voice. Start living like you are.

Looking Ahead - Affiliate Team, Sectionals

2010-06-17T20:30:00Z

Just a heads up to all CrossFit Bako memebers - we have our sights set on participating in the Affiliate Cup, 2011. An affiliate team consists of 3 men and 3 women - 2 each competeing in the events. If the same rules apply next year, the team would need to qualify at the Regionals - in May sometime. However, I have a feeling they are going to scale this down and potentially have team qualifiers at Sectionals, which would be in March.

I'd love to see CrossFit Bako represent with Individuals and a Team. Although March seems like a long ways away, I can tell you from experience - if you have any ounce of interest in trying it at all (and I think there are many who could and should), the time to start eating and training right is NOW.

Give it some thought - the knowledge you gain about yourself and what you are capable of when you compete in these events is life changing. Put yourself out there - set a goal and just go for it!!

2010 Affiliate Competition Rules