Join Coach John Saturday morning at 9am for a fun and intense workout.
Remember, we have a minimum class requirement of 6 people for Saturday classes. At least six people need to be enrolled in Saturdays class by NOON on Friday.
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WOOHOOOO! We made it to Friday! Are you ready for the weekend? We FINALLY have warm weather and SUNSHINE! Only for a few days though. In typical Montana style, it's predicted to rain in the valleys and snow in the mountains on Sunday. Breakfast is an important meal, whether you eat a huge plate of bacon and eggs, or a tiny bowl of yogurt and berries, eating something in the morning is important. If you're not eating breakfast, you're missing an opportunity to set yourself up for success for getting all your daily protein. You can easily get about 1/3 of your daily protein need by collagen in your coffee and a high protein meal. Here are 5 high-protein breakfast recipes courtesy of myprotein.com. Look at that an entire work week's worth of breakfast recipes. Yep! It's my gift to your muscles. Now, gather all the ingredients this weekend and get to work Monday getting all your protein. Click on the video below for the recipes or click here. Our Whoop Group has grown to 11 fantastic ladies! Who is gong to join us this week? I have explored how Whoop measures strain or workout intensity. This week I am exploring the Weekly Performance Assessment. After your first Monday - Sunday continual wear Whoop gives you a breakdown of your Training State, Sleep Status and Sleep Performance for the week. Sleep is such as essential part of our recovery that Whoop analysis both quantity and quality of your sleep. First, let's dive into the Training Status. According to Whoop, my training intensity was optimal and balanced with my recovery. As I explored last week, WHOOP measures strain based on cardiovascular output and time spent in various heart rate zones. The weekly assessment is not as valuable to me as my daily Strain score. I have calibrated my perceived rate of exertion to be about about 1.25 more than my strain score. I use the strain info as a guide to my own perceived rate of exertion rather than an absolute rate of exertion. If it tells me I can go hard, I will. If it tells me I need to back off, I will. Oftentimes our short and intense CrossFit workouts are not long enough for us to be above 70% of your max heart rate for Whoop to calculate a high strain score. A workout like Grace is a hair-on-fire redlined workout that lasts less than 5 mins. It might only register a 4 whereas you'll feel like a 15 when you're done. I like seeing the weekly breakdown of my activities. I'm very specific choosing my activity categories with the Whoop strain feature because I vale seeing which of my training activities have the highest strain. Sleep quantity is one of 2 sleep reports included in the weekly assessment. While I didn't start using Whoop for its sleep analytics, I'm finding it much more useful than the weekly training state information. My sleep for the week has been optimal. This is really great news and something I have been working very hard to improve since November 2019. I had insomnia so badly that I enrolled in a sleep therapy program through the VA. I spent 6 weeks breaking bad habits and forming new ones so that I could actually sleep through the night. I'm so grateful for that program and so happy the habits have stuck. Sleep is THE MOST IMPORTANT recovery tool we have. If your sleep is off everything is off. Once I got my sleep dialed in then so many other aspects of my life improved. Not the least of which is my hormone regulation and balance. Hormone regulation happens while we sleep which is why Whoop also analyzes sleep quality or performance. Whoop measures:
All of these sleep analytics are used to tell you how well you slept. You might not think these things are valuable to know. I can tell you from first hand experience that If you can improve just one aspect you will feel like a new human.
Since slow wave sleep is the time when muscles repair and grow I am doing my best to maximize my sleep quality. When I'm in bed I want to be sleeping, deeply, not tossing and turning and worrying about the future. This takes work. It takes constant and deliberate work, and it's worth the work. Getting your sleep dialed in is probably the single most important thing you can do for your heath. Even though the strain score is not as applicable for CrossFitters I am quite happy with the data and analytics I am getting from my Whoop. I am interested in maximize my health and Whoop is the perfect intersection of low price and high value. If you are interested in joining me on a 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. "What would you attempt to do if you knew you would not fail?"My dad asked me that question several years ago, and it planted the seed of owning my own CrossFit Affiliate.
Until then, I had assumed that I would continue in public service until I retired. It was the path I set upon when I finished active duty in the Marines. I figured I'd work for the government for 30 years. I never, ever, ever, thought I would own a business. I dreamed of it, but never thought I would be good enough, or I wouldn't hustle enough, or I wouldn't be smart enough. I wouldn't be enough. I put many barriers in front of my dream. I allowed myself to fail before I ever even tried. Have you ever done this to yourself? I have the great privilege and pleasure of watching you all do amazing things in the gym. On the flip side, I hear many of you talk yourself out of greatness before you even try. "It's too heavy," "I'm not in good enough shape," "I can't do it that way." Really. How do you know these things? You, my friend, are 20% stronger than you think you are! You are capable of way more, and the only way to find out what you're really made of is to set yourself free from mental slavery. Really, I'm not just quoting Bob Marley for fun. The most profound adaption to CrossFit occurs between the ears. It's not your heart & lungs, muscles, and bones that get stronger. It's your resolve, your mettle. You have an incredible opportunity, every day you're at the gym, so see what you can do. To see what you can lift, pull, how high you can jump, how fast you can row or run. Where else in our lives do we have such freedom to explore our innate awesomeness? Free your mind, allow yourself to go "there." Be an explorer on the terrific journey to see what kind of person you really are. I can tell you, from where I stand, I see greatness. |
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