Northwest Crossfit Podcast IV

Hello Athletes,

In this episode we speak with our very own Interbay Athlete & Homeland Security Agent, Helena Plemons.  Helena was born & raised in New York & has been active all of her life.  The following is an outline of the topics discussed.

  1.  Law Enforcement/Military Entrance
  2. Physical, Mental, Emotional, & Spiritual Challenges for First Responders & Warfighters
  3. Cultural Differences of American Generations
    1. Love of Hip-Hop
    2. Growing up in Brooklyn
    3. Athletics
  4. Introduction & love for Crossfit
  5. Dealing with injuries
    1. Hiking to Base Camp of Mount Everest (16 days) “Ace the Himalaya”
    2. Resilience “I’m not going to give up”
  6. Communicating with your Coaches
  7. Fitness as a Lifestyle
  8. How we train
  9. Self Defense & its application to life
  10. Fit over 50

New Athletic Trainer at Interbay!

Who: Erin Bremond

What: Soft tissue work, stretching, and injury rehab

When: Starting Sept. 21st

Where: NWCF Interbay

Why:  Sometimes being active can cause aches, pains and injuries in the muscles and joints. These musculoskeletal issues often create problems and frustration for people trying maintain an active lifestyle. If you are experiencing any muscle or joint pain that is concerning to you or impeding you ability to perform at the level you want to.

Erin is a certified Physiotherapist (LAT, ATC) who specializes in the evaluation and treatment of muscle and joint injuries and issues. Her approach is holistic and includes treatment such as soft tissue mobilization, massage, joint mobilization, myofascial decompression (cupping), pelvis alignment and postural restoration strategies. Visits will include a orthopedic evaluation and treatment of any concerning issues. These meetings are set up my appointment only and last for approx. 30 mins to one hour.

Services available:  3pm-7pm on Thursday, 12pm-4pm on Friday, and 11am-3pm on Saturday.  (One dollar a minute scheduled in 15 min or 30 min blocks.)

Erin is also providing a stroller fitness/ pregnant moms class being held at Interbay on Saturday’s from 11am-1pm.



Podcast Episode 3 with Coach Paul, DeSean & Amanda Halley

In this Episode we speak with, recently married, DeSean & Amanda Halley.  DeSean & Amanda Graduated through our Grassroots Bootcamp program and are fully committed to redefining their fitness.  They have an amazing and inspiring testimony.

We believe in relevant, cultural, & inspiring conversations with Athletes, Coaches, Subject Matters Experts, & Fitness Fanatics.

Listen, comment, & share


Now Offering FREE Saturday Bootcamp Workouts

Are you interested in Crossfit but don’t know where to start? We have your solution! At Northwest Crossfit, we’re excited to announce we will be offering a FREE bootcamp session every Saturday at 8:00 a.m. at our Interbay location. This will be a high intensity functional fitness one hour workout, scalable to all levels. These workouts are a great way to learn some new skills, get a great workout, and learn what Crossfit is all about.

We hope to see you there!

Questions? Email Head Coach Lamarr Smith at [email protected]

6 week Spring Challenge

The 6 week Spring Challenge

The Spring has sprung and summer is right around the corner!  It is time to come out of our shells and lose those winter coats.  We have put this community group together to help us kick it into a higher gear.  In order to lead effectively we have to lead from the front.  By raising your awareness we have also reenergized our staff and coaches to focus on the reason we are in this business.  WE LOVE TO HELP PEOPLE BE HEATLHY!!  We all need a little extra push and reminder sometimes.  Our 6 week Spring Challenge is designed as an accountability platform to help you focus on 3 areas of a healthy lifestyle:

  1. Focus on a fitness area to improve.  This can be a lift, a bodyweight movement or even flexibility.  These 6 weeks will be the opportunity to focus time towards improving this weakness.
  2. Learning how to create healthy eating habits.  Over the course of the 6 weeks we will help guide you through the nutrition maze.  There are several effective meal plans that one can follow and sometimes knowing where to start is the biggest challenge.  The video below breaks down the basics of understanding nutrition Macros (Protein, Carbs and Fat)
  3. Improving overall lifestyle habits such as managing stress, improving sleep and other areas that impact overall health.

The 6 week Challenge includes the following:

  1. Pre/post- InBody Body composition analysis tests
  2. Pre/ post – Performance test
  3. Weekly updates and guidence on topics to help you see positive results over the 6 weeks

Be Sure to watch the video below for full details of the challenge and breakdown of the Macrobility meal plan.

To sign up click the link below

Here are the steps for the challenge

#1 BMI Testing

Come in for a test within the first week to see what your Body Mass Index (BMI)

***Body Mass Index (BMI) is a person’s weight in kilograms divided by the square of height in meters. A high BMI, can be, an indicator of high body fatness. BMI can be used to screen for weight categories that may lead to health problems but it is not diagnostic of the body fatness or health of an individual

For more info on how to use BMI go to:***

Weigh in 1 :

April 19th-20th @ Interbay
April 21st -22nd @ Greenlake
April 24th – 25th @ Bellevue

Weigh in 2

(final Weigh in) This is actually the 5th week (the next week is memorial week)

May 22nd-23rd @ Interbay
May 24th -25th @ Greenlake
May 26th – 27th @ Bellevue

Please coordinate with your Gym Manager for specific times, testing, etc…

Lamarr Smith Interbay
Tyler Searle Greenlake
Jason Lasko Bellevue

#2 Take “Before and After” photos:

Nothing is more fun than to see the changes in your body! Especially comments from friends and family on how great you look!
Here is an example of Russel’s “before” pics, so you have an idea of what type of before and after shots to do. He’s still working on his 6 weeks, so we don’t have his “after” photos yet. *photos will not be published anywhere without your permission

#3 Take our fitness test any time at any gym (this does not have to be scored by a Coach, this is individual integrity), however a Coach or Teammate may assist of you like. The first and last week of the challenge and then compare the two to see your progress:

1 Mile Run

Rest as needed and then perform the following:

1 Minute max pushups
rest 1 minute

rest 2 minutes and then perform
1 Minute max situps (butterfly)
rest 1 minute

rest 2 minutes and then perform
1 minute of max squats
rest 1 minute

Score for each and record results on the closed facebook 6 week challenge page.

Complete steps 1-3 in succession. Once everyone is complete, we will rollout the next phase.

Add some personalization!

In addition, we are all available for private instruction and coaching at an hourly rate in case you want to have more focused attention. Contact us at [email protected] to schedule a goal setting session privately tailored to your specific goals and needs!

Be patient and don’t get stressed about it!
And finally…Have fun working on yourself and changing your life in a short period of time!

So don’t get discouraged, it’s a game of consistency and you can do it!

Be proud of yourself for making a positive change in your life! Changing yourself will also change everyone around you!

Don’t forget we are in this with you and will be sending you all kinds of cool information and resources!

Good luck and remember we are all available to assist you in any way, so ask questions and know you have a community of support all around you!

Good luck and also please don’t forget, have fun

12 Week Supplemental Strength Program

The following program was designed to help members supplement their daily WODs with additional skill and strength based work. The program includes olympic weightlifting, basic barbell strength, body weight push/pull skill work, along with posterior/anterior core drills and additional sprint based cardio. All additional work has been provided to help members of all skill levels to improve their WOD times over the course of the next year through additional strengthening exercises and skill improvement. The program was meant to be performed after a WOD or during dedicated open gym sessions. For athletes of all levels, the program is a great resource to be used at least 2-3 times per week. For higher level athletes the program is designed to be used the full 5 times per week on top of normal WODs. The goal of the program is to perfect movement patterns in complex strength and power exercises. Focusing on perfect technique is crucial and many times more important that the amount of weight being used. Ideally the athlete will perform all days prescribed in the program for the most balanced results. The program is the building blocks for improving strength and work capacity that will lead into the next program and propel any athlete to a higher level than they currently are. 

If you have any questions please email [email protected] or [email protected]

Welcome Amanda Cross to the NWCF Internship Program at Bellevue

If you’ve been to our Bellevue location over the last week, you may have seen a familiar face shadowing classes and helping out. Our very own Amanda Cross has completed her Level 1 Certification and has started her internship with NWCF. She will be ramping up to coach over the next few weeks – so if you see her in the gym feel free to say hi and introduce yourself! Here’s a little more about Amanda – welcome to the team!

Amanda Cross, NWCF Intern

About Amanda Cross:

Amanda has always lived in the lovely PNW and has been a part of the CrossFit community since the end of 2013. Inspired by her swim coach, she studied at Pierce College for a year to earn her Health & Fitness Certification. Then, in January of 2017 she took the leap and went through her CrossFit Level 1 course. Over the years she can honestly say that her coaches have made a huge impact in her life – in the same way she hopes to inspire those she is privileged enough to share her knowledge and love of CrossFit with. She hopes that her joy and energy can be contagious around Northwest CrossFit Bellevue.

Not only does Amanda CrossFit, but she still does the occasional triathlon, has tried her hand at rock climbing, and did her first figure competition in Oct. 2016. She is a firm believer that being healthy CAN be fun if you have the right group of people surrounding you and cheering you on.

Currently, Amanda works as the Marketing Lead for a home loan company downtown Bellevue and enjoys doing photography and graphic design on the side. You may see her running around the gym with her camera on occasion!

Introducing Two New Interns to the NWCF Family

NWCF is excited to announce two new additions to our internship program. We welcome Caitlin (Caity) and Marita to our NWCF family. Caity will primarily shadow and coach at Greenlake and you’ll see Martia at Interbay.

Check out their bios and make sure to say hi to them when you see them in class!


About Caity:

Caitlin (Caity) was born and raised in the great PNW, and was busy playing sports throughout her childhood. After graduating from the University of Washington she left for the East Coast to pursue a Masters at the College of William & Mary’s School of Education. Post grad, Caity began teaching at a charter school in Washington, D.C. and took up running to stay active. A friend invited her to try out Crossfit in 2015, and while hesitant she tried it out. She was immediately hooked and joined Potomac Crossfit in Arlington, VA. Wanting to get more involved and contribute to the CrossFit community, Caity became a Crossfit Level 1 Trainer in August 2016. Caity just recently moved back to Seattle, teaches for Seattle Public Schools and is excited to join the NWCF community!


Caity Dietz, NWCF Intern

About Marita:

Marita has been active throughout her life but always had a passion for martial arts. She has 20+ years experience in martial arts (mostly taekwondo) and has been instructing for about 18+ of those years. She had the pleasure of changing lives for the better and helping others build life skills through kicking and punching. In 2014, after stopping her martial arts training, Marita has found CrossFit as a new activity to focus her energy on. CrossFit has filled the void she was missing from practicing martial arts. She is now excited to be able to help the community become their best through fitness!
Marita Quiroz, NWCF Intern



NWCF Partnership with Life, Liberty and Health

Optimize your Nutrition with help from NWCF:

At NWCF, we understand that exercise and fitness is just one piece of the puzzle towards living a balanced and healthy life.  Proper nutrition plays a huge role, not just in performing at your best in workouts, but feeling your best in everything you are doing outside of the gym.  Your NWCF nutrition team goes far beyond pre-made plans, and instead, individualizes services to your unique needs.

Meet our Nutrition Team:

       Andrea Grunberger Moore
Doctor of Physical Therapy
Orthopedic Certified Specialist
Nutritional Therapy Practitioner
Sports Performance Coach
Dr. Andrea Moore graduated from the University of Michigan with a degree in Movement Science. She then received her Doctorate in Physical Therapy from the Medical University of South Carolina. She is a Board Certified Orthopedic Specialist. After working as a physical therapist, she realized that there was a large piece missing in her ability to return people to their optimal health & functioning, so she pursued nutrition. She is a Certified Nutritional Therapy Practitioner through the Nutritional Therapy Association.She began CrossFitting in addition to optimizing nutrition in January 2014 after a car accident had halted her workouts a year prior.  She loves the concept of not just being healthy, but having a fit, strong, healthy body as well.All of her work is driven by the belief that everyone deserves to live a happy, healthy life. She uses her skills and services to help create a safe space for them to begin their health journey, and then helps identify their optimal path to healing.

Adam Moore
CrossFit Level-1 Trainer
Certified Personal Trainer
Sport and Exercise Nutrition Advisor
Sports Performance Coach

Adam took a winding road to a career in health and physical fitness, first beginning to appreciate what exactly he and other individuals were physically capable of during Army Basic Training. Pursuing fitness as a passion, he was often put in charge of physical fitness training for his Army Reserve unit during training and programmed workouts for his soldiers during deployments. Adam continued to develop his own training and nutrition plans for years, while also helping out friends and family whenever they set goals to improve their health.With encouragement from his wife and friends, Adam finally decided to pursue training as a career outside of military responsibilities, earning his NASM Personal Trainer and CrossFit Level 1 certifications in February 2015. Since then he has continued to pursue additional education and training to expand his skill set to help himself and others live happier, healthier lives.

































Nutritional Therapy

Dr. Andrea looks deep into your current health to uncover reasons you’re not feeling like your optimum self. Whether you are in pain, feeling fatigued, having stomach issues, or just aren’t feeling your best, she will work with you on personalized action steps to get you feeling like YOU again! No crash dieting or stressful weighing out your foods – you will work together with Dr. Andrea to find sustainable lifestyle & eating habits.


Sports Nutrition

Based on your training goals – lose fat, gain muscle, or improve performance – Coach Adam builds a customized nutrition guide built around calories and macronutrients that is unique to you. In addition to your goals, we account for your activity level, lifestyle and personal history with nutrition plans in the past. This is no diet, but a guide to enable you to choose your food intelligently to best achieve your goals.


Not Sure What You Need?

No problem!  Dr. Andrea is available for free 20 minute phone consultations to help figure out which path is best for you.  During this call, she will learn more about your history, goals and priorities in order to provide you with clarity and specific recommendations on the best way for you to move forward.

Please click here for more information and sign up!