3/27 Moto Monday
Shoveling Snow Can Be a Workout!
Hopefully, by now, we are all dug out from our epic snowstorm over the weekend. Apparently, we haven't had a 24 inch snow storm since 2009.
All this snow brings many benefits not the least of which is an unplanned workout for you! Yes, shoveling all this snow is a legit workout and burns lots of calories. Here's a breakdown from Harvard Health Publishing based on your bodyweight.
According to Livestrong, there are three factors that affect the intensity of a snow shoveling workout:
1. The water content of the snow. Shoveling our famous Cold Smoke does not burn as many calories as wet, heavy snow (what we called Sierra cement in Reno). The heavier the snow the harder it is to pick up and throw. No doubt you noticed this over the weekend.
2. Time spent shoveling. Duh, thanks for pointing out the obvious Livestrong. The more time you spend shoveling the more calories you'll burn.
3. Using a snow blower. While blowing snow still burns calories, it's less than manual labor. A 185-pound person using a snow blower for 30 minutes burns only 200 calories, compared to 266 when shoveling by hand.
Shoveling snow not only burns calories, it uses your strong CrossFit built muscles. It's truly a core to extremity workout! Your core must be engaged to help you push lift and throw. Your legs are engaged to help you balance, twist and throw. Your arms are engaged as you push, lift and throw. Are you noticing a trend? Living in snow country requires the ability to balance, lift, twist and throw. Aren't you glad we do all of those things on a regular basis at the gym? How many times did you have to shovel your drive and walkway over the weekend? Share in the comments.
3/20 Moto Monday
Use Your Fitness in an Obstacle Course Race!
Coach James starts his Obstacle Course Race training program THIS SUNDAY!
His training program is designed to develop the strength, speed, endurance, and coordination that is your birthright as a human being. He integrates mental toughness training, and injury prevention into obstacle-specific training to ensure you are mentally and physically prepared for any challenge.
What you can expect during this course:
Coach James has completed a three Spartan Beasts, the Knuckle Buster, the Canine Gladiator, the Bridger Ridge Run, the Silver State marathon and the California Death Ride twice. Combine that with his extensive rock and ice climbing experience and Coach James is the perfect person to teach you how to unleash your inner Spartan.
This 6-week course will prepare you for the Spartan OCR in Big Fork on May 6-7th and the Knuckle Buster July 15th. It's also a great opportunity to work on skills like rope climb, odd object carries, wall climbing, spear throw, burpees and a bunch of other fun skills.
You will get a great workout every class whilst developing your technique. You will gain confidence in climbing over a 6, 7 and 8 foot wall, traversing over a cargo net, crawling through the sand under barbed wire, jumping over a pile of burning logs, and of course, throwing a spear!
The OCR prep course is a great option if you want a break from our traditional CrossFit classes. Sometimes you need to shake things up, and OCR training can do that for you.
Talk to Coaches James or Leslie after class for more info on our OCR course. Or, you can check it our more by clicking on the link below.
Our first class meets this Sunday, March 26th at 4:30pm at the gym.
3/13 MOTO Monday
Team North Side WINS the Intramural Open!
What an OUTSTANDING OPEN! It was a magical 3 weeks with so many firsts and bests by all of our amazing athletes.
For our Intramural in-gym Open we divided the entire gym into two giant teams based on where everyone tends to workout. The North Side (the original side of the gym) or the South Side (the side we expanded into.)
Each team was split evenly with 25 people and the Coaches were dispersed evenly across each team.
Team South Side started so strong earning 60 pre-season points to North Side's 46. In year's past the pre-season point spread is usually too big to overcome. NOT THIS YEAR!
Team North Side came out strong in week 1 and beat South Side by 10 points. The Spirit of the Open award for Week 1 was split between Aliesha and Rainy who attended their VERY FIRST CrossFit class that Friday. They were both on Team South Side. Team North Side narrowed their lead to only 4 points going into week 2.
In week 2 Team South Side took a painful beating by Team North Side! Team North Side earned 104 points for 23.2 while South side earned only 84. The Spirit of the Open points were awarded to Cat Angell who did the entire Open AT HOME and was judged remotely by her sister Laurel. Cat was on Team South Side. However, North Side's slaughter of team South Side created HUGE momentum going into week 3.
In week 3 Team North Side creamed South Side by 23 points. They had a big gathering of athletes at our Friday Night Lights Finale and that big turn-out helped. Throughout the entire 2023 Open Team North Side had only 1 teammate who didn't participate whereas Team South Side had 5 people who didn't earn any points. Remember, you earn 2 points for your team just by showing up on Friday! Those are important points that make a big difference to your team. The Spirit of the Open points were awarded to Chris in the 6am class. He did the Open workout just hours it was announced on Thursday. He was judged by me (Coach Leslie) and I COMPLETELY messed up his progress and stopped him at 6 mins when he should have kept going. His reply to my mistake, "Oh well, there's always next year." Now that IS the spirit of the Open!
Here's how each person contributed to their teams.
I hope you all had as much fun as I did! We will REPEAT ALL of the 2023 Open workouts this August. I call it the REOPEN. That's our chance at redemption:)
Femme Fatale Week -
March 26 - May 3 OCR Training with Coach James
Record your WOD on Beyond the Whiteboard.
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