WOD Blog

3/25 Saturday is Coach's Choice

3/24/2023

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Will you jump over any obstacle to join class with Coach Anne Saturday at 9am?

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3/23 Mental Toughness Thursday

3/22/2023

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Nanook thinks anytime is the perfect time for a nap.

The Perfect Time is Now

Many of us wait for the “perfect time” with our health, nutrition, and fitness. But this all-or-nothing thinking — as in, “If I don’t do this perfectly then it’s awful!” — rarely gets us “all”. It usually gets us “nothing”.
Are you waiting for the “perfect time” to get started on new projects? To learn a new skill? To eat better? To exercise more?
If so, some of these phrases may be familiar to you:

When I get a different job.
When things are less busy.
When I find a workout partner.
When I find the right equipment.
When I feel less awkward in the gym.
When the workout is what I like.
When my fridge is full of the right foods.
Tomorrow. Next week. Never.

Human beings are always “waiting for the perfect time”. But why?
For many, it’s a great distraction and justification. It helps us avoid the real—and risky—work of doing.
For others, perfectionism and avoidance serve as strong armor against potential embarrassment, criticism, and failure.
“I could ___ but ___” keeps us safe from pain.
Unfortunately, it’s also what keeps us from growing, thriving, and being who we know we have the potential to be.
That’s why all-or-nothing thinking—If I don’t do this perfectly then it’s worthless—rarely gets us “all”.
It usually gets us “nothing”.
There is no perfect time. There never will be. In the end, if you’re constantly saddled with “waiting for the perfect time”, these tips might help:

Revise your expectations. Recognize that there is no perfect time and there never will be.
Carve out time, even if it’s imperfect. Nobody will give that time to you. You’ll need to take it.
Just start. Find the smallest possible thing you can do right now, in the next 5 minutes, and do it. Now you’ve started!
Do something, anything. Action is a “vote” in favor of a different, healthier, fitter life. Vote early, vote often.
You only have to get through this moment. This moment of starting will be the hardest. Luckily, it won’t last long.
Expect resistance. It’s normal. Push through it. Resistance doesn’t mean this won’t work. It just means you’ve started.
Get support. Whether it’s a friend or family member, workout buddy, or a coach, find someone to fire up your booster rockets until you can fly on your own.

Source: Precision Nutrition Blog. Read the entire blog post here.

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3/22 Wellness Wednesday

3/21/2023

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Faith, with her 100 class socks, is Doctor of Physical Therapy and has an undergraduate degree in Exercise Science and a Master's of Exercise Physiology & Nutrition. She eats 1 g of protein per pound of bodyweight and thinks you should, too.

You NEED Protein

Did you know that women who are menopausal and post-menopausal need MORE protein because our hormones are no longer as active in muscle synthesis? Yep, it's true. The guidelines from the Whoop Women's Performance Collective is 2 g for every 1 kg of body weight. To calculate this divide your body weight (in pounds) by 2.2. Whatever that number is, 77kg for me, multiply by 2 and that's the DAILY protein goal. Mine is 155. what's yours?
For most of us, eating our lean body mass in grams of protein is a challenge, which is why you see so many of us supplement with whey and casein protein or collagen peptides. Drinking a protein shake or eating a protein bar is an easy way to reach your protein goals.
Whey protein is easily digestible by almost everyone. Most whey protein supplements provide 20-40g of protein per serving and the recommendation is to consume post-workout. Casein is a slower digesting protein which is why it's commonly consumed in the evening. Collagen peptides can be consumed anytime.
If you've heard that collagen is an incomplete protein and doesn't count towards your protein goals. Don't worry, I've explored that myth, too.
Collagen is often promoted as a beauty product by the supplement industry for being good for your hair, nails and skin. Those claims are bullshit. However, collagen supplementation absolutely does have health benefits that have been rigorously explored by an actual scientific community. Here are some of them summarized by Dr. Stacy Sims in her blog, "Should Women Take Collagen Supplements?"

Collagen supplementation has some solid research supporting its use. A 2022 research review published in Current Opinion in Clinical Nutrition and Metabolic Care reported that, when paired with resistance training, collagen peptide supplementation may help promote connective tissue recovery, decrease pain, and improve strength and body composition. Similarly, another 2022 systematic review of 19 studies reported that the use of collagen-derived peptides has promising clinical implications for the prevention and treatment of tendinopathy (though more research is needed).

In postmenopausal women, supplementing with specific collagen peptides (SCP) may be beneficial for bone health. One 2018 study of more than 100 postmenopausal women with age-related reductions in bone mineral density found that 12-months of supplementation improved bone mineral density in the hip and spine, and SCP supplementation was associated with increased bone formation and reduced bone degradation.

Though collagen hasn’t been clinically shown to support hair growth or reduce thinning or loss, a study published in Clinical Pharmacology & Biopharmaceutics reported that collagen supplements (specifically peptides of hydrolyzed collagen) taken with collagen boosting micronutrients A, C, E, and zinc improved skin elasticity and structure in a group of women ages 40 to 60.

I drink unflavored collagen peptides in my coffee every morning. I don't notice any difference in my hair, nails or skin, but I do notice how much easier it is to get my 155g of necessary protein.
Collagen comes in 3 forms, types I, II and III. Type II is associated with joint cartilage and types I & III with skin, tendons and ligaments. Collagen is an animal product and there are no vegan forms of collagen peptides (no matter how much those supplement companies want to sell them to you). However, you can find vegan collagen boosters that might help boost your own natural production.
As always, the best way to get your necessary protein is to eat it directly from the source. We are lucky in Montana because we have access to meat that is raised on small sustainable ranches and farms. Two of my favorite sources are from TSCF alumni.
Farm 51 features delicious goat meat that is pastured just 1.5 miles west of the gym.
Gallatin Grassfed features 100% grass-fed and grass-finished regneratively raised beef right here in Bozeman!
Do you have a favorite local farm where you get your food? Share in the comments.

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3/21 Transformation Tuesday

3/20/2023

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Laurel is a regular in the 6am class. although she does like to sleep in sometimes:)

Laurel, Why do You do CrossFit?

What was your fitness life like before you started training with True Spirit CrossFit?
I had been into long runs and long bike rides and had fitness in my life, but as I hit a certain age, I started felt like I had plateaued with motivation and my fitness routine. I wanted to do things, but was losing strength and energy and finding myself hurt a lot. I was frustrated. So I know I needed a change, and I wanted to do more strength training. I didn't know what CrossFit was but wanted to really shake up my routine and get out of my comfort zone. I was told about TSCF gym, and it seemed a welcoming place to explore CrossFit, and figure out how to push myself in different ways than what I had been doing.

What motivated you to walk through our door?
Similar to above. I was told by a good friend about Leslie and got online to explore what CrossFit was, and what True Spirit specifically had to offer. I had struggled to find a good gym that appreciated that athletes come in all shapes and sizes and ages, and one that wasn't just focused on the elite endurance culture but supporting wellness and competition for all. and for everyone working hard at all levels of fitness. True Spirit not only seemed welcoming to all who wanted to challenge themselves physically, it was clear from my first intro to the gym, that it was a place where could learn, push yourself to new physical challenges and be clearly supported in whatever fitness goals you laid out.

What was your first impression? Has that changed?
My first impression was it was a welcoming place that would support me in learning how to do CrossFit, and in challenging myself to get more fit. That has not changed. Its only been confirmed.

What was the first thing fun or positive thing you experienced while training with us?
I have really enjoyed my past 6 months, but I loved Row'd Royalty, and look forward to doing that again. Also, getting my first PRs on different things has really helped me better understand different tools I can use in building fitness, and the ways I can push myself more.

Are you working on any special CrossFit related skill now?
Jump Rope is the bane of my existence, do what to get to double unders. Then Pull up, then rope climb. Feeling very weak in upper body.

How has you life changed since training with TSCF?
I will say its opened up my eyes, to many different ways to work out. I love learning about the technical and science side of CrossFit. Also, I started in September and then went through a really challenging time personally, and TSCF was not only the one consistent thing I had during the week, I looked forward to going, and it helped me better manage my stress and health during a challenging time. I am not sure what I would have done without that community and consistency each week. After every workout, I felt energized and strong and more resilient in facing quite a few challenging days.

What's your favorite True Spirit CrossFit memory?
I loved the holiday workouts in December and the holiday Reindeer Games and party. Fun community, fun workouts and then the gift exchange. Just really cool memory, and again, gave me some fun things to do and think about in a challenging time. I will say though, in a short time I have really been racking up a lot of good memories! Look forward to more.