Obstacle Course Race (OCR) Training starts in 12 Days!
Why do Spartan Training with Me?
by Coach James
I started doing CrossFit in June 2010 with Saturday workouts in the park. I was used to working out regularly but it was the very classic training method of long slow distances of running, biking, hiking. I was pretty good at those specific activities but also knew that I was not very strong so I was hesitant to do CrossFit. Once I did my first few workouts I knew the program was going to help me become stronger both physically and mentally, and it has.
Leslie and I opened True Spirit CrossFit in 2014 because we remember what it is like to be new at something and wanted to take the fundaments of CrossFit and make it more approachable to more people as a way to build and live a healthier life. This takes a community and the community is what helps motivate me to get up and coach at 6 am or to do a workout with the best effort I can.
Through doing CrossFit and owning the gym, I am stronger physically and mentally. I have more confidence in my daily life. I have an outlet for my intensity. I can channel and harness the memory of a difficult workout or practicing a challenging skill (like double unders that took me a year and a half to finally get) that helps me put life's daily challenges into perspective. Plus I love the variety of what we do and accomplish. This is what helped motivate me to do obstacle course racing like the Spartan and Knuckle Buster.
Showing up is success, being coachable is wise, participating with positive attitude is inspiring, using your brain builds one of the most important muscle in your body, and being a part of the community is the best exercise my heart can have. By learning with and through others, both as a coach and athlete, I am a happier "fitter" person. This is what True Spirit CrossFit means to me and I am transformed through it every day.
Life is the ultimate CrossFit workout, Live It.
To help you live life to the fullest Coach James is leading a 6-week Obstacle Course Race (OCR) prep course starting Sunday, March 26th. We need six people to greenlight this course!
The OCR prep course meets Wednesdays at the gym at 6:30pm and Sundays at 4:30pm at a different outdoor location each week.
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 Sunday, March 26th at 4:30pm at the gym.
12/13 Technology Tuesday
Have you seen the new Ski Erg and Assault Bike Pro at the gym? We are SO excited to have new equipment and you can FOR SURE expect workouts of the day to include the rowing, skiing and biking. Hello, Acid Bath!
Both ergs are made by Concept 2 and have a very cool app associated with them. Er Data is a free app that connects via bluetooth to the PM5 row ergs (the ones with red tape on them) and the ski erg. Once connected Erg Data displays additional training data such as stroke length, heart rate, watts, and many more.
Erg Data also integrates with Apple Health, Whoop, and Garmin. Once you connect Erg Data with your wearable tech you have many more options available such as connecting with Strava. I love how once I start Erg Data it pushes my info to Whoop and Strava simultaneously.
You can also program workouts into Erg Data and push them to the erg of your choice. For example, If you know we're doing a Tabata Row, you can program all 8 intervals in Erg Data, save it and and when you get to the gym connect with a PM5 and you're all set! How nice is that? No more programming the erg via the monitor.
When you set up Erg Data you will create an online Concept 2 account. After each workout Erg Data will log all your meters rowed or skied and you can participate in Concept 2 distance challenges. You can learn more about Erg Data here. Click on the button below to download the appropriate version for your phone.
The new Air Assault Bike Pro also has an associated app, Assault Fitness. Like Erg Data, Assault Fitness connects to the Pro bike via bluetooth. One of the features of Assault Fitness that I'm most excited about is group challenges. Once you create your account you can connect with your gym friends, challenge them to a workout, and have fun talking smack about each other:)
Assault Fitness also allows you to create workouts, track your progress and a whole bunch of other cool things. I have yet to discover if it integrates with other wearable technology, but I'm sure that's in the works. I mean, if you don't track it it doesn't count, right?
Click here to learn more about Assault Fitness app.
12/6 Tuesday - Podium Week Day 2
We continue our fitness testing and #podiumweek with a series of tests created by CrossFit Level 4 Seattle. These tests are used to determine your current fitness level and appropriate scalings and progressions for workouts.
The testing and use of the levels is analogous to belt colors in martial arts. You work in your current level, progressing towards the next. After you've demonstrated competency in your current level, you're allowed to test to the next one. These fitness levels can highlights your weaknesses and give you something to work on. Remember, our goal is to make you as generally fit as possible. The CrossFit Level 4 fitness levels allow us to assess and make recommendations for improving your general physical capacity.
What the Skill Levels Mean
Coach's Notes: If you did not do the CrossFit or Powerlifting Total yesterday you will do it today.
11/29 Technique Tuesday
Concentric, Eccentric, Isometric
March 26 - May 3 OCR Training with Coach James
Record your WOD on Beyond the Whiteboard.
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