 Emily is a regular in the 5:30pm class and she is CRUSHING it! Emily, Why Do You CrossFit?1. What was your fitness life like before you started training with True Spirit CrossFit? My fitness life had been up and down the last few years before joining TSCF, not being able to stick to an exercise routine for more than a few weeks at a time, because the business of daily life and work stress always got in the way of doing a workout. The scheduled classes (and the wonderful people) have helped me stick with it. I sometimes have to cancel class on nights when I work late to meet month-end deadlines, but that is the exception to the rule. Before TSCF, I thought cross-fitters were all about "pull ups and flipping tires" haha, which seems ridiculous now, but I figured everyone was a chest-beater type since I didn't know anyone close to me who did crossfit before True Spirit. 2. What brought you to True Spirit CrossFit in the first place? My friend Bethanie convinced me to come to a class to try it out, so that was my "in." She assured me that it was a "no judgement" atmosphere and that I could always modify when needed. Knowing that a lot of people modify the movements was the thing that really convinced me to give it a try, as I was pretty intimidated by the idea before I knew that. 3. What was your first impression? Has that changed? First impression was great. I am still loving it, but I am not as invested in training for the tactical games as I was at first. Now that I have started beginner hockey with the rest of the "Greenhorn Gals" (haha), I have found that I think I will really like it and will likely stick with hockey for a year or two. That being said, my motivation has shifted recently and I would rather use crossfit to train for hockey rather the any of the games at this point in time. I've got some other stresses going on in my life right now, so at the very least, I enjoy coming to class so that I can get my exercise in three days per week. 4. What was the first thing fun or positive thing you experienced while training with us? I'm not sure if it was the "first" thing per se, but I've noticed recently that my belly has shrunk a little bit to where I don't have to "straddle" as much during my inchworms, that I can walk up closer to my hands than I could when I first started. 5. Are you working on any special CrossFit related skill now? I don't think I have any specific skills goals or PR goals right now, other than just continuing to keep up with the program and improve my overall fitness. I guess my only specific goals I have right now are to work on improving the movements every time we practice them. For example, when we row, I'm still not great at it, but rather than trying to make everything a sprint to get my best time possible, I am really trying to use that time to practice incorporating a pause while the flywheel is still going to maximize distance per stroke. I am also working on my burpees, which are still very difficult for me, but I can do a few "correct" burpees now before having to get up one knee at a time. I still really struggle to jump my feet next to my hands when getting up, but I'm practicing it. I actually really liked devil's press the first time I did it (recently), because I am able to slide the dumbbells back a little bit before I jump my feet forward, which helped me get my feet closer to my hands. That exercise really improved my confidence on burpees, because I felt like "Hey, if I can do these pretty well, I can take what works here and apply it to my burpees!" 6. How has you life changed since training with TSCF? Since starting at TSFC, I have become happier (which was my main goal), as I have begun to feel better about myself and feel like I have new friends and a sense of community. Diet-wise, I find that I am able to become full off smaller portions after a workout, which has helped with my weight loss efforts. I had been doing great with high protein and high fiber meals until recently. I say 'until recently', because going from crossift to hockey on Monday nights leaves my gas tank pretty empty afterwards, so I've been eating a lot more carbs lately than I should. Not only am I very hungry on Tuesdays after expending all of that energy on Monday night, but in my mind I can "justify" that it is OK to have more carbs than usual since I burned all of those extra calories the night before. 7. What's your favorite True Spirit CrossFit memory? It is tough to pick a favorite, but one of the most fun ones that comes to mind was playing Dover's twist on dodgeball as a cash-out game one time. It is tough to pick a favorite because it is the people and all of the laughs that are the best parts, which we have often! I'm glad to have the True Spirit community in my life, because everyone's support and encouragement has really helped me improve my self esteem and give me courage to remove unhealthy people from my life, even if it is difficult to do. Much love to the 5:30 ladies. <3  BRING A FRIEND TO CLASS THIS FRIDAY!!!At the end of every Podium Week we always welcome friends to class for free on Friday. Please bring a friend this Friday! Let your Coach know how many friends you're bringing so we can be prepared.
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 Heather pulls a heavy deadlift in the noon class. We have been training for THIS DAY for the past 3 months. Get ready to shine! Podium Week Starts Today!Today starts Podium Week, our twice annual fitness testing week. Every December and May we take stock of our strength, skills and metabolic conditioning by performing the CrossFit or Powerlifting Total, an endurance workout and the Baseline. Repeating these workouts twice every year shows us our strengths and weaknesses. It shows us if our fitness is increasing or if we've hit a plateau. It can motivate us to stay committed our fitness program and can provide just the spark we need to take our fitness to the next level. We call it Podium Week because we will celebrate your WINS today. Did you get a PR? Yes! That's Podium worthy. Did you do something for the first time? Yes! That's Podium worthy. At the end of class your coach will set up some podiums and ask you to write your accomplishment on a small whiteboard. We'll snap your photo and send it to you as a reminder of your amazingness. We held our first Podium week in December 2015 with the CrossFit/Powerlifting Total, and that's how we'll start this week. The CrossFit/Powerlifting Total is best test of pure strength there is. The CrossFit Total was created by our favorite strength coach, Mark Rippetoe, who introduced it to the CrossFit community in 2006. We will pay attention to his coach's notes today: Here are some basic precautions that need to be followed for safety:
Here's an great video from one of the best strength coaches in the country, Jessie Burdick. Here's the original article. BRING A FRIEND TO CLASS THIS FRIDAY!!!At the end of every Podium Week we always welcome friends to class for free on Friday. Please bring a friend this Friday! Let your Coach know how many friends you're bringing so we can be prepared.
 Walking into the weekend like.... What's for Dessert?I absolutely LOVE hot chocolate during the holidays. It evokes many fond memories of holidays with my family. We used to drink the Swiss Miss instant hot chocolate packets. Once I discovered the hot chocolate I'm sharing with you today, I have made a new tradition of making it every year. It is quite simply the best hot chocolate I've ever had. I hope you like it as much as I do. BONUS: It is dairy feee. FOR REAL! Click on the image below for Splendid Table's Bolognese Hot Chocolate.  Click on the image for the best hot chocolate ever! Bring a Friend to Class NEXT FRIDAY!!!Next week is Podium Week and at the end of it we always welcome friends to class for free on Friday. Please bring a friend this Friday! Let your Coach know how many friends you're bringing so we can be prepared.
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