The Myth Of Communication Is That It OccurredMy 9am class just shared the craziest news! Only ONE of them had been receiving my nightly emails! They didn't know that this blog got emailed to all members every night at 8pm. They didn't know because it wasn't happening! How could this be? THERE WAS A BREAKDOWN IN THE SYSTEM! Sometime ago the connection between Pike13 and MailChimp was severed and I never knew. Today I patched it and all of you should be receiving an email every night at 8pm with a preview of the next day’s blog. I have been writing a daily blog for the gym since the first day we opened in July 2014. That’s 9.5 years of daily writing. Sometimes I write original posts, sometimes I recycle posts and sometimes I share other blogs and podcasts. I strive to keep the information relevant and sourced from sound sources. There’s so much silly bullshit in the health and fitness blogosphere and I want to help you wade through all the ridiculous info. Early on I organized the blog into categories, mostly to help give me a focus for my daily writing practice. Staring at a blank screen can be overwhelming. Some of these categories are ideas from TSCF athletes and some are subjects I want to explore. You can find a clickable link to a digest of each category below. Myth Busting Monday Please shoot me an email of DM and let me know if you received this message:) I’m especially interested if this is the first daily gym email you have received.
I want you all to get the myths busted, to learn the transformation stories of your fellow CrossFitters, get the best wellness tips, get the most of our your Whoop, learn ways to create mental toughness, learn how to grow an abundant garden, and make something delicious every Friday. happy reading! Coach Leslie
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Open the Door of Your Transformationll year I have been sharing tools, tips, techniques and strategies to help you create your own #tranformationtuesday story. This week, with The Open starting on Friday, I'm sharing an excellent competition prep guide from Working Against Gravity. Working Against Gravity is a nutrition coaching service that works with top level CrossFit athletes and everyday CrossFitters like you and me. They have created this valuable competition guide that will help you get your nutrition dialed in for The Open, tips on staying injury free during the 3 week competition season, creating a winning mindset, and how to approach each week of The Open. The guide is also useful for one day competitions like Festivus Games in April, Tactical Games, Spartan Race, and or the GORUCK evens in June. Even if you're not into doing a fitness competition this year, you'll find the guide helpful in mastering your nutrition. Check it out below and be sure to download it so you can refer back to it throughout the year. Let's get read for The Open!
Rest and Recovery are ImportantAll of us, at some point, have experienced a few days, or even an entire week, where we feel drained from our workouts. Some of us might be feeling this way now after the Femme Fatale Week.
Rather than feeling energized and revitalized from a session at the gym we feel sore, crabby and weak. While it's easy to attribute these feelings to "Overtraining," what is most likely happening is that we are "Under-recovering." Recovering from our workouts and training sessions consists primarily of three important lifestyle practices: 1. SLEEP 2. NUTRITION 3. STRESS MANAGEMENT If we are not making optimal choices for these three lifestyle practices then we are just not able to recover from the physiological stress of our workouts and training. Many of us are using wearable technology devices like Whoop, Garmin, Oura, Polar, FitBit and others. All of these types of wearable tech can help us learn how to prioritize recovery and customize our training sessions so that we can maximize our fitness gains. Our programming at the gym is constantly varied so that we have longs days, short days, heavy days, and REST DAYS. This variance helps prevent us from going too hard too frequently. However if you're adding lots of volume on non gym days, or doing high intensity double days, you can potentially set yourself up to be in a recovery deficit. If you're using wearable technology, you can use your own biometric data to help guide your training intensity and volume. You can also use it to help you prioritize important recovery practices like sleep, hydration, massage, contrast baths, restorative yoga, foam rolling, and optimal nutrition (like prioritizing protein.) You can read how other Whoop users have developed optimal recovery practices here. Sometimes, hard-charging folks like us CrossFitters find it hard to take rest-days, easy days, and low intensity days. We know we should "listen to our body," yet sometimes we don't heed what it has to say. Give yourself the space to adapt and learn how to be a mature athlete by giving equal measure to recovery as you give to training. Marianne, Why Do You Do CrossFit?1. What was your fitness life like before you started training with True Spirit CrossFit?
I was active with a regular schedule of pilates, hiking and some gym work. I've struggled with an old adductor injury for many years, therefore, never considered CF. When my husband started and suggested I do as well, my physical therapy people basically ordered me not to, stating my leg wouldn't hold up. Over time, though, I wanted to be challenged more and improve my strength so I decided to give it a go. 2. What brought you to True Spirit CrossFit in the first place? My husband's explanation of how TSCF modified movements to accommodate injury and that some older adults were participating and thriving. In addition, I was needing to find a new exercise option that improved my strength. 3. What was your first impression? Has that changed? I was impressed with the age range of participants, particularly the oldest ones some of whom are amazingly strong and fit. But, more importantly, I was immediately comforted that my injury could and would be accommodated and that I could proceed gradually and at my own pace. I am constantly challenged and encouraged to push past my comfort zone but I feel secure when I do. None of that has changed. 4. What was the first thing fun or positive thing you experienced while training with us? I feel a sense of playful challenge and competition which I didn't expect both within myself and between the coaches and others in class. There is a comaraderie that adds fun and propels me. 5. Are you working on any special CrossFit related skill now? Pull ups and double unders. 6. How has you life changed since training with TSCF? I am absolutely stronger and have more stamina/endurance. I can hike longer, I can JOG some, and yes I have increased confidence and vitality. 7. What's your favorite True Spirit CrossFit memory? Hmmm probably completing my first Murph, though the festive and fun Christmas workouts are a close 2nd. |
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