Coach Leslie with the fantastic Level 2 training staff at CrossFit Park City. 

I had an outstanding time in my Level 2 training. It was two very intense days where we were evaluated on our ability to see, correct and cue poor movement patterns, teach 9 foundational CrossFit movements one on one and in a small group, program two weeks of constantly varied functional movements (aka CrossFit) and effectively manage a one hour class with appropriate time spent on warming-up, teaching progressions, logistics and time management and, of course, correcting movement while people are moving. 

There were many excellent new and review topics we discussed over the weekend. A few topics that I was very happy to see emphasized by CrossFit are the importance of a general warm-up that includes gradual progressions to swifter movement and complex patterns, then a movement specific warm-up. This is something all of True Spirit Coaches are committed to, that is why you swing your legs, arms and trunk before you do anything else. We did a WOD on Saturday and can you guess what the warm-up started with? Yep, leg, arm and trunk movements.

I was also excited about the commitment to safe and appropriate movement patterns (mechanics and consistency) before adding intensity. It's something we learn in Level 1 training, and it's good to get reminded of this progression. 

The third thing I'l share with you came straight from Chris Spealler, "sometimes you need to let your clients go at only 50%." Yes, that's right! Our group discussed the value of some days being less intense, and more of an active recovery day. You hear this from us when we tell you sometimes the win is just getting to the gym. It's part of our mantra of "meeting you where you are today." Somedays you're going to come to True Spirit and crush the WOD, some days the WOD will crush you. Either way, we accept where you are today, and honor your effort. 

Today you get to express your effort with DT.
DT
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

5 Rounds for Time:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#

Fair winds and blue skies SSgt. Davis. RIP

We have so many awesome upcoming events! Check 'em out:

• October 4th - Whole Life Challenge outdoor adventure and potluck. 
• October 6th at 6:30pm - Mobility class with Dr. Phil and Coach Leslie
• October 16 -18 - Guest days at True Spirit CrossFit & Yoga. Bring a guest (or two or three!) to any CrossFit and yoga class. All are welcome. 

Burpees, love 'em or hate 'em, they are a staple of CrossFit. It's a full body exercise that gasses you like no other. We all have an original style in which we perform this wonderful movement. However, we can always get more efficient. Check out this video from gymnastics guru Carol Paoli on burpee technique. 

Workout of the Day:
21-15-19
Body weight back squats (from the rack)
Burpees

We have so many awesome upcoming events! Check 'em out:

• TONIGHT at 5:30pm - True Spirit CrossFit & Bozeman Wellness Center mind, body, spirit book club. Our book is Wheat Belly.
• October 4th - Whole Life Challenge outdoor adventure and potluck. 
• October 6th at 6:30pm - Mobility class with Dr. Phil and Coach Leslie
• October 16 -18 - Guest days at True Spirit CrossFit & Yoga. Bring a guest (or two or three!) to any CrossFit and yoga class. All are welcome. 

Woohoo! We're de-loading this week. You can look forward to a few longer, heavier and surprise WODs. 

Today we're running and we're doing a classic CrossFit Endurance WOD, Tosh. We did this as a rowing WOD on August 14. Be sure to do some targeted mobility on your hips and hamstrings before you start running. Get those muscles and joints warm and ready to run. 

Running Tosh 
3 x (200m + 400m + 600m)
Rest exactly the time it took you to do the previous interval. Scale to 100m + 200m + 400m as needed. 40 Min time cap. 

We have so many awesome upcoming events! Check 'em out:

• Sep 30 at 5:30pm - True Spirit CrossFit & Bozeman Wellness Center mind, body, spirit book club. Our book is Wheat Belly.
• October 4th - Whole Life Challenge outdoor adventure and potluck. 
• October 6th at 6:30pm - Mobility class with Dr. Phil and Coach Leslie
• October 16 -18 - Guest days at True Spirit CrossFit & Yoga. Bring a guest (or two or three!) to any CrossFit and yoga class. All are welcome. 

"Where ever you are, be all there." - Jim Elliot

Take some time today to get outside, breath the fresh air, take in the beauty of the mountains, and be present in all that you do. We can guarantee you'll find Coach James on the river today!