I have met with nearly all of our members for our Summer Check-ins and I'm super excited that so many of you are taking your protein consumption seriously. As you know, I recommend CrossFitters and power athletes consume at least 1g of protein per 1lb of lean body mass. For most of us, we have to supplement with protein shakes in order to achieve our macronutrient goal. For many of us, our breakfast and/or lunch is served cold in a shaker bottle. But, protein and water can get boring, no matter how yummy your chocolate protein tastes. With a few simple ingredients, you can turn your shake into something spectacular. You can even use the blender we have at the gym to make your post-workout protein shake into a Super Shake. Click here or on the image below to learn how to turn your protein shake into a super shake.
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Adam, Why Do you Do CrossFit?What was your fitness life like before you started training with True Spirit CrossFit? I would bike to work inconsistently, but otherwise have little to no exercise. I enjoyed hiking, but often felt winded on even some shorter hikes. What brought you to True Spirit CrossFit in the first place? I worked with someone who had nothing but good things to say about True Spirit, but then I moved for quite some time. CrossFit seemed too intimidating to start in a new city, but when I moved back to Bozeman, True Spirit quickly felt like community. What was your first impression? Has that changed? My first impression was similar to how it is now - a community of like-minded people who are passionate about self-improvement and encouraging others. What was the first thing fun or positive thing you experienced while training with us? True Spirit, mixed with diet, has helped me to lose 20 pounds so far. This weight loss has helped me to enjoy more True Spirit programming such as rope climbs and pull-ups that would have been a much greater struggle prior. Are you working on any special CrossFit related skill now? I am currently working through the muscle-up progression and am really enjoying the bar work. How has you life changed since training with TSCF? I recently biked Going To The Sun Road in Glacier starting at Apgar, totaling 59 miles. While the effort was still extreme, I successfully completed the ride! What's your favorite True Spirit CrossFit memory? Every time I learn a new skill, a new favorite is made. True Spirit has encouraged me to continue to safely train while ensuring that I'm working towards the best I can be. Do you know someone who wants to lose 20 pounds and get better at cycling, hiking, hunting or skiing? Forward this blog to them and have them email Coach Leslie to set up a No Sweat Intro!
Today is the second workout of our 4-week September Showdown. We have divided the gym into two super teams based on our median weight. Everyone below the median weight is on team WOD SLAYERS and all of us above the median weight are on team RIG SHAKERS. You can earn points for your team in the following ways: 1 point for showing up to do the workout on Monday. 3 points for doing something for the first time, e.g. pull-up, toes to bar, etc. 3 points for being in the top 3 Rx or Scaled. Today's workout has a barbell movement. You can earn additional points if you can lift: Bodyweight - 5 points 3/4 your bodyweight - 4 points 1/2 your bodyweight - 3 points 1/4 your bodyweight - 2 points So - all you have to do is show up and do the workouts for the next 3 Mondays and you earn a point for your team. How cool is that? Competitions are a great time to test our fitness, smash through plateaus, and expand our boundaries. Competition is culmination of our training and practice. “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.'” - Muhammad Ali |
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