Specific Adaptation to Imposed Demands - That's what I SAIDThe SAID principle, is what makes all of us fitter, stronger and faster as we adapt to our training demands. For example, when you deadlift your core muscles and posterior chain (hamstrings, glutes, and all of the muscles on your back) muscles get stronger, your bone density increases, and your phosphagen-creatine metabolic pathway is enhanced.
The SAID principle also works when we have poor moment patterns. If you let your knees cave in when you squat, or your stand with poor posture, your body will specifically adapt to the imposed demands of the stimulus. Over time, your inward caving knees will create a meniscus or MCL tear, poor posture will develop a kyphotic hump. We want to use the SAID principle to our advantage. When we move well, and use proper movement patterns our body specifically adapts. Over time we have less injuries, less "shoulder things" that don't go away, less problems with that tweaky knee. The SAID principle also applies to our nutrition habits. If you fuel your body with high quality food sources, your body will adapt, and those adaptations will positively affect your metabolism, body composition, performance, energy levels, etc. Your body will also adapt to crappy food sources, but the adaptations won't necessarily be positive. Sure, you can fuel your body with beer, pizza and curry fries from the Bacchus. Have you noticed how your body adapts to those imposed demands? Lower energy level, decreased body composition, GI distress, etc. Every day we have the opportunity to make the SAID principle work to our advantage. How will you specifically adapt to the imposed demands of your day today?
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Obstacle Course Race (OCR) Training starts in 12 Days!Why do Spartan Training with Me?
by Coach James I started doing CrossFit in June 2010 with Saturday workouts in the park. I was used to working out regularly but it was the very classic training method of long slow distances of running, biking, hiking. I was pretty good at those specific activities but also knew that I was not very strong so I was hesitant to do CrossFit. Once I did my first few workouts I knew the program was going to help me become stronger both physically and mentally, and it has. Leslie and I opened True Spirit CrossFit in 2014 because we remember what it is like to be new at something and wanted to take the fundaments of CrossFit and make it more approachable to more people as a way to build and live a healthier life. This takes a community and the community is what helps motivate me to get up and coach at 6 am or to do a workout with the best effort I can. Through doing CrossFit and owning the gym, I am stronger physically and mentally. I have more confidence in my daily life. I have an outlet for my intensity. I can channel and harness the memory of a difficult workout or practicing a challenging skill (like double unders that took me a year and a half to finally get) that helps me put life's daily challenges into perspective. Plus I love the variety of what we do and accomplish. This is what helped motivate me to do obstacle course racing like the Spartan and Knuckle Buster. Showing up is success, being coachable is wise, participating with positive attitude is inspiring, using your brain builds one of the most important muscle in your body, and being a part of the community is the best exercise my heart can have. By learning with and through others, both as a coach and athlete, I am a happier "fitter" person. This is what True Spirit CrossFit means to me and I am transformed through it every day. Life is the ultimate CrossFit workout, Live It. To help you live life to the fullest Coach James is leading a 6-week Obstacle Course Race (OCR) prep course starting Sunday, March 26th. We need six people to greenlight this course! The OCR prep course meets Wednesdays at the gym at 6:30pm and Sundays at 4:30pm at a different outdoor location each week. This 6-week course will prepare you for the Spartan OCR in Big Fork on May 6-7th and the Knuckle Buster July 15th. It's also a great opportunity to work on skills like rope climb, odd object carries, wall climbing, spear throw, burpees and a bunch of other fun skills. You will get a great workout every class whilst developing your technique. You will gain confidence in climbing over a 6, 7 and 8 foot wall, traversing over a cargo net, crawling through the sand under barbed wire, jumping over a pile of burning logs, and of course, throwing a spear! The OCR prep course is a great option if you want a break from our traditional CrossFit classes. Sometimes you need to shake things up, and OCR training can do that for you. Talk to Coaches James or Leslie after class for more info on our OCR course. Or, you can check it our more by clicking on the link below. Our first class meets Sunday, March 26th at 4:30pm at the gym. Team North Side WINS the Intramural Open!What an OUTSTANDING OPEN! It was a magical 3 weeks with so many firsts and bests by all of our amazing athletes. For our Intramural in-gym Open we divided the entire gym into two giant teams based on where everyone tends to workout. The North Side (the original side of the gym) or the South Side (the side we expanded into.) Each team was split evenly with 25 people and the Coaches were dispersed evenly across each team. Team South Side started so strong earning 60 pre-season points to North Side's 46. In year's past the pre-season point spread is usually too big to overcome. NOT THIS YEAR! Team North Side came out strong in week 1 and beat South Side by 10 points. The Spirit of the Open award for Week 1 was split between Aliesha and Rainy who attended their VERY FIRST CrossFit class that Friday. They were both on Team South Side. Team North Side narrowed their lead to only 4 points going into week 2. In week 2 Team South Side took a painful beating by Team North Side! Team North Side earned 104 points for 23.2 while South side earned only 84. The Spirit of the Open points were awarded to Cat Angell who did the entire Open AT HOME and was judged remotely by her sister Laurel. Cat was on Team South Side. However, North Side's slaughter of team South Side created HUGE momentum going into week 3. In week 3 Team North Side creamed South Side by 23 points. They had a big gathering of athletes at our Friday Night Lights Finale and that big turn-out helped. Throughout the entire 2023 Open Team North Side had only 1 teammate who didn't participate whereas Team South Side had 5 people who didn't earn any points. Remember, you earn 2 points for your team just by showing up on Friday! Those are important points that make a big difference to your team. The Spirit of the Open points were awarded to Chris in the 6am class. He did the Open workout just hours it was announced on Thursday. He was judged by me (Coach Leslie) and I COMPLETELY messed up his progress and stopped him at 6 mins when he should have kept going. His reply to my mistake, "Oh well, there's always next year." Now that IS the spirit of the Open! Here's how each person contributed to their teams. I hope you all had as much fun as I did! We will REPEAT ALL of the 2023 Open workouts this August. I call it the REOPEN. That's our chance at redemption:)
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