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What's for Dinner?
Woohooo! Not only is it #foodiefriday but it's the second workout of the 2023 CrossFit Open!
YES! The biggest and most fun time to be a CrossFitter has in full swing! We are doing the Open workout in all of our classes today. Be ready to be judged and have a good time! Here is another fantastic recipe that will help you recover from today's big workout. While you might not think you need to do anything special to help you recover, your body is just a bit more stressed during the The Open. Treat your body well through solid recovery practices like getting good sleep, drinking water, walking, stretching, and eating healthy food. Share with us in the comments your favorite post-workout recovery practice. â Intramural Open Week 1
What a great start of the 2023 CrossFit Open! We had 39 people complete the first workout. WOW! What a fantastic turn out!
Team South Side had a 14 point pre-season lead. They have 10 people officially registered for the Open and had 5 people complete the Judges Course. Team North Side has 11 people officially registered and only 7 people complete the Judges course. Those pre-season points really add up! Here are your top finishers for each workout division. Top 3 RX - 3 Points Each
Team South Side had 4 top 3 finishers: James, Mark and Colter tied for third, Sage and Leslie. That's 12 points for the South Side
Team North side had 2 top finishers: Nick and Heather Red Feather. That's 6 points for the North Side. Top 3 Scaled - 3 Points Each
Team South Side had 2 top 3 finishers: Robbie and Kendra for a total of 6 points
Team North Side had 4 top 3 finishers: Matt, Jeremy, Sam and Meg. That's 12 points for Team North Side. Top 3 Masters 55+ RX - 3 Points Each
Only 2 people out of the 11 55+ masters athletes at the gym tackled the Masters 55+ RX workout and they are both on Team North Side. Debbie and Dover earned 6 points for their team.
Top 3 Masters 55+ Scaled - 3 Points Each
Despite having 11 people over the age of 55 in the gym, only 2 people took on the Masters 55+ scaled workout. John C. earned 3 points for Team South Side and Linda earned 3 points for Team North Side.
Top 3 Foundations - 3 Points Each
The Foundations workout makes the Open accessible to everyone. We had 7 people compete the Foundations workout. Team South Side gained 3 points with Detra's first place finish. Eilissa and Kathy earned 6 more points for Team North Side.
There two very special mentions in this category. Congratulations to Laurel's sister, Cat (Team South Side) who did an at-home workout and was judged by Laurel via FaceTime. OUTSTANDING dedication. New members, Rainy and Aliesha attended their VERY FIRST CrossFit class on Friday and earned the Spirit of the Open! They are on Team South Side and earned 2.5 points each. CONGRATULATIONS! PRs & Firsts - 2 Points
One of the cool things about this Open workout is that it's a repeat. Not only did some of us do it in 2014, but I programmed it for the gym on Dec 27, 2021. This gave many of us an opportunity to earn 2 PR points. Congrats to Kerri, Heather Red Feather, Bethanie and Nick who got a PR. Well done Missey who did her first RX'd Open Workout! Team South Side earned 2 PR points and Team North Side earned 10 PR points.
Here is Dave Castro's hint for tomorrow's Open workout. What do you think it means? Share your thoughts in the comments!
How do you celebrate the end of the Open? With Femme Fatale Week! Click on the broken heart below to RSVP.
Menopause - 2 Phases and 1 Distinct Point in Time
For the past few Wellness Wednesdays I am sharing what I'm learning in my Menopause course with Dr Stacy Sims. I have explored the power of your period. I have taken a close look at estrogen in all its forms. Today we are defining menopause.
Menopause should really be called the menopause transition because it has two distinct phases, peri- and post-, and 1 distinct point in time, actual menopause, when you've gone 12 months without a period. Peri-menopause is the time leading up to the cessation of your period. For most women this is a five year phase but some can experience symptoms 10 years out. Peri-menopause starts when the estradiol or E2 and progesterone ratios change. These ration changes can be mild or wild and your peri-menopuse symptoms will reflect that.
Peri-menopausal symptoms include fatigue, anxiety, changes in period regularity (cycling outside of "normal" 28 days), changes in flow amounts, hot flashes, weight gain, belly fat, not adapting to training, sleep disruptions, and the list goes on.
Hormonally we have a reduction in our body's ability to build muscle. This is driven in part by a decrease in estradiol, a decrease in the sensitivity of estrogen receptors, AND a reduction in our ability to synthesis protein (due to other hormonal shifts.) This means we need to increase our strength training and our protein intake. This is when women who don't do any strength training (or protein eating) begin to have a breakdown in bone density and develop osteopenia or osteoporosis. The other really, really important hormonal shift is decreased sensitivity to insulin. This decreased insulin sensitivity also impacts (negatively) our bone density as the body reabsorbs bone minerals because of the shift in Insulin Growth Factor-1 (IGF-1). With the decreased insulin sensitivity our metabolism changes and we're no longer able to rely as much on carbohydrates. Our bodies then shift into increased muscle catabolism (break down of muscle tissue). All of these hormonal shifts can be ameliorated by strength training, adequate protein intake, and other important lifestyle choices. âMenopause is ONE point in time which marks 12 months without a period. After that one point in time you are officially in post-menopause. I will explore post-menopause next week. The key takeaways about peri-menopause from a nutrition and training perspective is that you need to lift all the heavy shit and eat more protein! |
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