Kerri has been doing CrossFit for many years and has consistently worked to get beautiful push-ups. Her consistency has paid off!
Usually on Tuesdays I highlight the transformation story of an individual member of our gym. Today, I'm highlighting our collective amazingness.
During our quarterly Check-ins we measure body fat and weight. For some of us this produces a bit of anxiety followed quickly by surprise and happiness. That's because the majority of us are making really fantastic and healthy changes to our body composition. There's no easy way to say this, a high body fat percent correlates with a high risk of several dangerous metabolic problems. Heart disease, Type II diabetes, hypertension, and a few others are all linked to a high body fat percentage. Collectively, these problems are called Metabolic Syndrome X, and this is one of the most common and serious co-morbidities for COVID related death. All of these problems are completely preventable through diet and exercise. It's our lifestyle choices that make us healthy or unhealthy, and I'm super thrilled to say that we are a healthy group of happy people. ​Since our last Check-in we have collectively lost 23 pounds! We have collectively lost 13.4% body fat! We have collectively gained 27 pounds of lean muscle mass! WOW! There is absolutely no question that we can change our bodies, lose weight and get lean through diet and CrossFit. WE HAVE THE DATA! This is so fantastic! Here's what I know watching all of you amazing people take charge of your health to become lean and happy. - There is no magic pill, shake or cream. - You can't out-exercise your diet. - Calories matter. - Hydration matters. - Sleep matters. - Exercise improves mental health. - Nutrition improves physical health. Most folks who are making the biggest changes are also using some kind of wearable technology be it a Whoop, FitBit, Garmin, Polar or Sunto device. These devices place our lifestyle choices front and center and we are making healthier choices in response to the data. I look forward to seeing what our Spring Check-ins bring. I will be excited to report continued positive changes to our body composition and hearing all of your happy stories of improved sleep and performance. If you are interested in joining us on our Whoop journey, use my link to get your first month free. If you're already a Whoop user, join our True Spirit Whoop Group with the team code: COMM-AD6416. If you missed your New Year Check-in with me, I am glad to connect with you in February! Just click the blue button below to schedule your Check-in.
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Craig deadlifts in the 6am class. Craig started training at True Spirit CrossFit in 2018 one month before his 52nd birthday. Since then he's gained 10 pounds of lean muscle and dropped his body fat into the teens. He is consistent in his training and continues to get stronger and fitter every day.
Myth: CrossFit is Only for Young People
I love our gym! Everyday our athletes impress me with their ability, skill, tenacity, drive, grit and grace. That's why it's so frustrating when I hear people say that CrossFit is not appropriate for older people. We have many athletes over 40, several over 50, some in their 60s, our newest member, Allen, is 72 and and we have a coach who will turn 71 this summer. CrossFit is for everybody!
I think this myth exists because early in CrossFit's history it was the preferred training system for military and law enforcement. Bad ass dudes and ladies posted pictures of themselves puking, proudly boasting about bloody shins and palms ripped open. These posts and the underground culture of the garage gym made it seem like CrossFit was only for hardcore crazy people. Fast forward 21 years and CrossFit itself is posting workout videos that older folks can do at home. Like this one:
CrossFit is for everyone! Young, old, men, women, boys, girls, everyone can do CrossFit. CrossFit is a progression of many different movements. Once you master the basics of a particular movement you get to try the next iteration. You're always learning and progressing.
The worldwide trend across all CrossFit gyms is 80% women and the majority of them are moms. That means CrossFit is the preferred training method for moms who want to feel good, have fun, and feel like a superhero. Our gym holds to that trend and we might be slightly tipped toward a larger feminine majority. I wouldn't want it any other way. CrossFit is a very effective training program that can be modified and adjusted to meet anyone's fitness level and range of motion. It's not just for young people. CrossFit is for YOU! ​  Join Coach Mattias for a fun workout Saturday at 9am!
Steve, Jeremy and Matt row a 10k during 2019 Row'd Royalty.
WOOOHOOOO! Happy Foodie Friday!
For the past two #foodiefridays I've shared instructions on how to meal prep for the week. I'm continuing that this week with the third weekly cook-up courtesy of Well Fed. you don't need to be doing a Whole30 to benefit from the Well Fed weekly meal plan. It's full of delicious protein and vital vegetables. Here are some of the things you will cook to have ready for next week. It all takes about 1.5-2 hours to do, so let's fire up the stove, break out the Instant Pot and get cooking! Here’s the comprehensive list of what you’re making in this cookup: Roasted Chicken Thighs Olive Oil Mayo Roasted Spaghetti Squash Roasted Sweet Potatoes 5-Spice Pork Ribs Italian Pork Roast Thyme-Braised Short Ribs Deconstructed Gyro ​Stovetop Pork Carnitas Sunshine Sauce Browned Ground Beef Moroccan Dipping Sauce Silky Gingered Zucchini Soup You will put all of these fantastic things together for a week of meals that will certainly make your belly happy! Let me know which recipes you liked best. ​Again, I have a prize for anyone who shares a photo of their weekly cook -up in our Facebook group 
Click on the image for this week's Well Fed meal prep plan.
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Special EventsMarch 26 - May 3 OCR Training with Coach James
Record your WOD on Beyond the Whiteboard.
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