True Spirit CrossFit
  • Home
  • Get Started
    • 100 Days Journey
    • Workout of the Day
  • About Us
    • Blog
    • Our Clients' Stories
    • Newsletters
  • Our Programs
    • Remote Fitness Coaching
    • CrossFit >
      • Workout Of the Day
    • Report Ready
    • OCR Training
    • Endurance Training >
      • GORUCK Club
      • Running
      • Cycling
    • Personal Coaching
    • Yoga
  • Contact Us
  • Our Schedule
  • Buy a Gift Card
  • Untitled

8/1 Wednesday - Locavore Challenge

7/31/2018

4 Comments

 
Picture
Ben backsquats. 
Today is that start of our 31 day Bozeman Locavore Challenge. This is our second year doing the Locavore Challenge. Locavore was  the Oxford Word of the Year in 2007. A Locavore is someone 
whose diet consists only or principally of locally grown or produced food.
​
The idea for the challenge was born from the need for a summer nutrition challenge and through comments that all of our other nutrition challenges focus on what we can't eat as opposed to what we can eat. If it grows or was produced within 100 miles of the Gallatin Valley you can put it on your plate. 
The rules of the Bozeman Locavore Challenge are simple: 
  • For the month of August, strive to eat food (at least the main ingredients, not necessarily oils, spices, etc) that was grown/raised from within 100 miles of home. If your coffee was roasted here, or your beer made here, that counts!
  • Take a photo of your Locavore meal, upload it to this public group and tag all of the folks who grew, raised, or otherwise produced your food.
  • The more photos you take and upload the higher your chance is of winning something. We will be awarding some prizes to folks who upload more than 60 photos and some prizes to folks who upload 30-60 photos.
Our Bozeman Locavore Challenge was featured on KZBK recently. Did you see it?
Click Here for The WOD
4 Comments

7/31 Technique Tuesday

7/30/2018

0 Comments

 
Picture
Allison competed in the Battle for Quiet Waters on Saturday with her teammate Heather U. They were the Ginga Ninjas! 
Oh the snatch! It seems nothing else we do can elicit so much angst and frustration. Remember, the Snatch is an Olympic sport and it takes lots of practice and training to really get the hang of it. 
The most common problem we Coaches see when learning the snatch is not pulling yourself under the bar. When we start we are really great at muscle and power snatching. But, at some point we begin to attempt lifts that are at the edge of our strength and technique ability. We pull the bar to our chest, our chin, our eyes and we fail to pull ourselves under the bar to get it overhead. All is takes is just a quarter squat, a quick reverse in the direction of your hips, and that bar will make its way overhead. 
Watch today's Technique Tuesday video to get some great tips from the blokes at Barbell Shrugged on learning how to pull yourself under the bar. Good luck! 
Click Here for The WOD
0 Comments

7/30 Myth Busting Monday - The Myth of the Long Slow Run

7/29/2018

0 Comments

 
Picture
Noah runs it in. She and Coach Leslie took third place in the Master's Women division at the Battle for Quiet Waters on Saturday. All our teams, Coach Zach and Brian, Coach Amanda and Annie, and Allison and Heather U. did very well and represented our gym with great spirit and beautiful movement. Thanks to everyone who came out to cheer on our teams! We also won some new sandbags! Woohooo!
A few Monday's ago I addressed the myth that if you want to lose weight you need to to more cardio,
and more cardio for most people means a long slow run. When most people consider what they need to do "to get into shape," they mostly think about doing long slow runs. The long slow run has a tight grip on the misbelief that it is the best way to lose weight and get into shape. 
Don't get me wrong, a long slow run has its place in a well round and varied fitness program. We regularly program 5 and 10k runs for the gym (Sweet Pea, Huffing for Stuffing, Run to the Pub.) It's also great for mental health. A long slow run can help you get into a mental state where you can either solve all of your problem, or completely forget about them. 
However, the long slow run will not, exclusively, make you lose weight or get into shape. What helps you do both of those things? You guessed it, high intensity interval training (exactly like the kind we're doing today.)
High intensity interval training (HIIT) in the running world can be sprints (like the kind we're doing today), running up hills, running with weight (sandbags, medballs, or sleds), or surging during a longer run (running at a steady state and incorporating faster intervals at a specific time or distance into the run.) 
High intensity interval training taps into your anerobic metabolic system and promotes muscular endurance as well as power. High intensity interval training can help you run longer runs faster, and can help you have energy for a kick at the finish of a long run. High intensity interval training helps you develop power and speed, both of which help you in sports such as skiing and cycling. 
The long slow run (or LSD) only works on ONE metabolic system, the aerobic one, whereas HIIT works your TWO anaerobic systems in addition to your aerobic one. This means you work ALL of your metabolic systems thereby getting you in shape faster. It also means you build muscle (through the anaerobic systems) which means you expend more energy thereby helping you lose weight. Muscle has a larger metabolic energy requirement than fat. The more muscle you have the more calories you burn. 
So the next time your well meaning friend, co-worker, or family member mentions to you that they need to get into shape so they're going to start running, you can help guide them toward a better way. Certainly running is a natural (after all, we were born to run) and inexpensive (you just need some shoes) way to get into shape and lose weight, but we can do it better by incorporating some HIIT. Good luck! 
Click Here for The WOD
0 Comments

7/29 Sunday is a Rest Day

7/28/2018

0 Comments

 
Picture
We're floating the Madison today. Then we're going to take a nap and not feel one ounce of guilt about it. You should nap today as well. 
"An object in possession seldom retains the same charm that it had in pursuit."
- Pliny the Younger 
0 Comments
<<Previous

    Special Events 

    March 26 - May 3 OCR Training with Coach James 

    Record your WOD on Beyond the Whiteboard. 
    Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
    Picture
    Shop Now Rogue Fitness
    Picture
    Check out our Flickr page!

    Categories

    All
    Covid 19
    Covid-19
    Foodie Friday
    Homegrown Paleo
    Mental Toughness
    Mobility Monday
    Motivation Monday
    Myth Busting Monday
    Start Up
    Start-up
    Technique Tuesday
    The Magic Of CrossFit
    Transformation Tuesday
    Whole Life Wednesday
    Whoop
    Wilderness Medicine Wednesday
    Wod


    Archives

    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014


    RSS Feed

True Spirit CrossFit & Yoga
Call or text us: (406) 404-6FIT
32D Shawnee Way, Bozeman, MT 59715
Email: leslie@truespiritcrossfit.com
CrossFit Journal: The Performance-Based Lifestyle Resource
Picture
  • Home
  • Get Started
    • 100 Days Journey
    • Workout of the Day
  • About Us
    • Blog
    • Our Clients' Stories
    • Newsletters
  • Our Programs
    • Remote Fitness Coaching
    • CrossFit >
      • Workout Of the Day
    • Report Ready
    • OCR Training
    • Endurance Training >
      • GORUCK Club
      • Running
      • Cycling
    • Personal Coaching
    • Yoga
  • Contact Us
  • Our Schedule
  • Buy a Gift Card
  • Untitled