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3/27 Moto Monday

3/26/2023

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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. 
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Click on the image above to see the largest daily snowfall totals ever recorded in Bozeman, Montana history from 1892–2023.
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.
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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. 

Click Here for The WOD
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3/20 Moto Monday

3/19/2023

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Want to learn how to climb the rope? Join Coach James's OCR course!

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:
  • Personalized weekly training program and mobility homework 
  • 2 specialized classes each week
  • Obstacle specific training, tips & techniques
  • Nutrition coaching
  • Injury prevention and mobilization techniques
  • Mental toughness training
  • Movie night and other motivational events
  • Weekly check-ins & support​
  • Support from our Spartan Race Team
  • 20% discount on your Spartan Race registration 
  • Classes meet Wednesdays and Sundays. ​
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. ​
Sign up for OCR Training
Click Here for The WOD
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3/13 MOTO Monday

3/12/2023

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Team North Side beat Team South Side by 39 points!

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. 
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Linda and Debbie were consistently high point earners each week. Nice job ladies!
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Kendra, Robbie and Sage were the top point earners for Team South Side. Nice job everyone!
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:) 
Click Here for The WOD
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3/6 Moto Monday - Femme Fatale Week Day 1 - People's Choice

3/5/2023

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The magic of CrossFit is the strength of its community. It was FANTASTIC to see all of Coach Dover's athletes rally around her at the conclusion of the Coaches Heat during Friday Night Lights.

Femme Fatale Week - 
Power to the People!

A Femme Fatale is an irresistible, alluring and seductive woman who leads men into difficult situations. Don't you think that is an appropriate description of the CrossFit "Girl" workouts? They are seductive and alluring and every time we meet them we find ourselves in a difficult situation.

Why do these workouts have women's names? 
CrossFit founder Greg Glassman gave his workouts names because he wanted to “explain the workout once and then give it a name.”
The original workouts were given female names, similar to how the US National Weather Service names storms (because he felt that because the workouts were so physically demanding that they left athletes feeling as though a storm hit them).
In January 2021, months after Glassman resigned as CEO, CrossFit continued the tradition by posting the first new “Girl” WODs on the main site in years.
​

Surprise! You all programed Femme Fatale Week this year! 
Be careful what you wish for, because you're going to get it:) Last week I asked you all to place your names next to the Femmes Fatale you most wished to see.
We are doing the 6 Femmes in order of most votes and today's Femme was a clear winner over all the rest. I don't know if that's because you love her or hate her the most. 

She was first introduced to the CrossFit community on May 14, 2005. She's 18 years old! I have programmed her over 15 times in the past 8.5 years but never for Femme Fatale Week. She's excited to be the number one people's choice! 
She was most recently programmed on the CrossFit Mainsite on Sep. 27, 2022. 
We most recently did her on November 18, 2022. 

Today is the FINAL day to Sign-up for Femme Fatale Week

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I'm ordering the Femme Fatale shirts TOMORROW! Today is the last day to sign-up! Click on the broken heart above to sign-up.
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True Spirit CrossFit & Yoga
Call or text us: (406) 404-6FIT
32D Shawnee Way, Bozeman, MT 59715
Email: leslie@truespiritcrossfit.com
CrossFit Journal: The Performance-Based Lifestyle Resource
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