WOD Blog

2/1 Foodie Friday and FINAL Row'd Royalty Workout!

1/31/2019

Don't hide your face! You want to go into this workout with your eyes wide open!
Well, here we are at our final Row'd Royalty workout. Did you know that we are AMAZING! Yes, it's true. We have so many phenomenal rowers in our gym and look how well we're doing WORLDWIDE in Row'd Royalty. Yep, you're seeing that right, we moved up to 14th from last week's 19th ranking. THIS IS HUGE PEOPLE! Nice work everyone!

Now that you know you are amazing, let's get you fed with amazing food. Last week I talked about nutrition timing and the importance of your post-workout meal. Today. I'm sharing with you a great post from Precision Nutrition (the company I studied with to get my Exercise and Sport Nutrition certification.)
Carbohydrates are important for fueling our activities and are especially important to consume in your post-workout nutrition window. I think it's a great idea to eat your starchiest carbs like potatoes, winter squash, rice, etc. in the first meal you eat after your workout. So if you workout at 6 AM you should eat starchy carbs for breakfast, if it's 9am or noon for you then lunch is when you'll concentrate your starchy carbs.
There is much internet debate on the role of potatoes in a healthy diet. As you know, all of the Facebook nutrition advice you receive is backed by science and should be followed dogmatically (insert Coach Leslie's sarcasm here.)
Potatoes are just fine for most people! If you are diabetic or are following a Keto diet you'll probably steer clear of starchy carbs, but for the rest of us, a cupped handful portion of potatoes are a fine addition to your post-workout plate.
Now, which ones to eat? THE ONES YOU LIKE BEST! Both potatoes and sweet potatoes have lovely vitamins and minerals. Both have lovely fiber. Both come in lovely colors. I prefer purple food so I like to eat purple potatoes. If you prefer red food then you should eat red potatoes. If you don't care, then eat the ones that taste best to you! Here's a rundown on the benefits of each type.

I eat potatoes every week and you know how I cook them? In my slow cooker! That's right, I just load up white, purple, red, blue, orange or white potatoes in my slow cooker and cook for low for 8 hours or high for 4. You can have them in a single layer or on top of each other. You don't need to add anything to the slow cooker. Set it and forget it. I usually do mine overnight so I can make a to-go lunch of baked potato covered with spiced ground beef, chili, or Coach Heidi's crack chicken. But since it's Foodie Friday I'm going to hook you up with a few recipes. Click on the images for the recipes. Enjoy!

Dangerous women are coming to our gym!
Can you handle them?
They will show you their metal and you can show them your mettle:-)
Sign-up for Femme Fatale Week.

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1/31 Mental Toughness Thursday

1/30/2019

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Allison and Nate develop speed, power and strength in the 4:30 PM class.
I am a voracious reader. I love good books, good short stories, good essays and good blogs. I was reading the blog from a "Profit First" accounting group with whom I'm involved about their recent adventure at an Improv class. The idea of a bunch of accountants (even ones who CrossFit) at the improv is pretty hysterical! However, the lesson they learned is not.
The one fundamental agreement for good improv is that everyone must work with the "Yes, and" principle. Someone comes up with a zinger of an idea and hands it off of to someone else. That person continues the story with, "Yes, and." Here's the (actually) funny example from these CrossFitting accountants:
"So you worked out today in a speedo?"
"Yes I did. And now I need a skin graft on the back of my thighs from the lashings I took from my speed rope."
I absolutely love this mental toughness skill! What if you improvised your next thought? What if you say, "Yes, and" to whatever pops into your head? Think of how much more fun and positive your life would be!
I hate burpees. Yes, and I hate wallballs more.
I had a terrible day at work, I deserve some cheesecake. Yes, and that cheesecake is 10,000 steps sideways to my goal of losing 5% bodyfat.
I don't want to go the gym today. Yes, and I want to fit in those jeans I bought last year more than I want to binge watch Netflix.
You get the idea. Developing mental toughness means developing a big tool kit of coping skills. The "Yes, and" principle validates your feeling and empowers you to find an alternative thought. It challenges you to get clear on your motivation. Once you crystal clear on your motivation, it's much easier to make healthy choices.
There's no way around it. Being healthy mentally and physically is hard work. It is made so much more manageable with a motivated cadre of folks with common goals.
Have you RSVP'd for Femme Fatale Week yet? Yes, and I'm looking forward to doing every one of those ladies. I'll give a special prize to whomever writes the best "Yes, and" response to that question. Leave your best "Yes, and" response in the comments.

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1/30 Wellness Wednesday

1/29/2019

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The 6am ladies lift while the dudes....Well, while the dudes do what exactly?
I am not a big promoter of supplements and magic pills. This has cost me some business, and I'm totally good with that. I strongly believe in the power of our food, if we focus on eating meat, vegetables, nuts and seeds, some fruit, little starch and no sugar, to provide us with all of the micronutrients we need. However, there is one thing that is difficult for us to obtain through our diet, not because we don't have access to eating the right foods, but rather that we don't get enough time in the sun.
Sunshine on our shoulders really does make us happy and if you're shoulders are bare it also makes us Vitamin D. Vitamin D is one of the most common micronutrient inadequacies of folks living in the northern Rockies. Because it is so common for us northerners it's also one of the most studied micronutrient inadequacies. A nutrient inadequacy differs from a deficiency in that a deficiency causes a disease, in the case of Vitamin D a deficiency causes rickets and osteomalacia. Vitamin D inadequacy doesn't cause a disease, but neither does it promote optimal health.
Vitamin D is a fat-soluble micronutrient that promotes calcium absorption, it also modulates cell growth, neuromuscular and immune function and reduces inflammation. Can you guess what might cause cell growth and inflammation, and requires neuromuscular function? You guessed it, high-intensity workouts and weight lifting. Spending more time in the sun, like going for a walk in the middle of your day, will not only give you enough sun exposure to generate Vitamin D, it will also help you recover from CrossFit.
If you're not able to expose your face or hands to the sun for 5-10 minutes every day you might consider eating more Vitamin D rich foods such as salmon, swordfish, sardines, tuna, eggs, liver or swiss cheese. If none of things things are part of your weekly menu then you might consider supplementation. You can take a Vitamin D supplement or you can take cod liver oil. Remember, Vitamin D is fat-soluble so you need to take it with something fatty like avocado, eggs, cheese, etc.
When considering nutrient supplementation remember, the dose makes the poison. Just because some is good more is not better. Too much of any nutrient is called vitamin toxicity, and Vitamin D toxicity can seriously affect your blood chemistry leading to a whole suite of negative health problems.

Are you Ready For Femme Fatale Week?

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1/29 Transformation Tuesday

1/28/2019

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J-Bo: Why do You do CrossFit?

What was your fitness, CrossFit, or yoga "life" like before you started training with True Spirit CrossFit & Yoga.
I had an active lifestyle on my goat farm and enjoyed running, although that was mostly a spring-fall activity. I had done a boot camp class but left the gym and was looking for a winter option to maintain some fitness during the colder months.

What brought you to True Spirit CrossFit & Yoga in the first place?
My friend, Ralph, from DC was LOVING CrossFit and he was a huge motivator. I also had some local friends who enjoyed the workouts, so I was curious and thought I'd learn more.

What was your first impression? Has that changed?
I was a bit intimidated by the weight lifting and the RX versions. It took a while, over a year, to let that go and not feel badly when my work outs were not RX

What was the first thing fun or positive thing you experienced while training with us?
My pull up was pretty exciting, and some of the lifting I surprise myself.

Are you working on any special CrossFit related skill now?
Linking my pull ups

How has you life changed since training with TSCF?
Can you go on longer hikes, do you have more energy, you are happier and have increased vitality. I feel that my workouts are more consistent throughout the year and I am happy with my upper body strength which has improved. I am maintaining my goal of top 1/3 in age group for most races and feel confident doing all my farm chores.

What's your favorite True Spirit CrossFit memory?
It was super fun to have my DC friend Ralph join a WOD while he was visiting here.

J-BO thinks you should RSVP for Femme Fatale Week. She's not doing all those ladies on her own!

Click Here for The WOD

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2/1 Foodie Friday and FINAL Row'd Royalty Workout!

Dangerous women are coming to our gym!
Can you handle them?
They will show you their metal and you can show them your mettle:-)
Sign-up for Femme Fatale Week.

1/31 Mental Toughness Thursday

1/30 Wellness Wednesday

Are you Ready For Femme Fatale Week?

1/29 Transformation Tuesday

J-Bo: Why do You do CrossFit?

J-BO thinks you should RSVP for Femme Fatale Week. She's not doing all those ladies on her own!

Special Events

Categories

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2/1 Foodie Friday and FINAL Row'd Royalty Workout!

Dangerous women are coming to our gym! Can you handle them? They will show you their metal and you can show them your mettle:-) Sign-up for Femme Fatale Week.

1/31 Mental Toughness Thursday

1/30 Wellness Wednesday

Are you Ready For Femme Fatale Week?

1/29 Transformation Tuesday

J-Bo: Why do You do CrossFit?

J-BO thinks you should RSVP for Femme Fatale Week. She's not doing all those ladies on her own!

Special Events

Categories

Archives

Dangerous women are coming to our gym!
Can you handle them?
They will show you their metal and you can show them your mettle:-)
Sign-up for Femme Fatale Week.