 Did Honor Week leave you feeling like this? No worries, today's workout is a classic CrossFit workout and she won't leave you crushed. The Myth of The Long Slow RunA few Monday's ago I addressed the myth that if you want to lose weight you need to to more cardio, and more cardio for most people means a long slow run. When most people consider what they need to do "to get into shape," they mostly think about doing long slow runs. The long slow run has a tight grip on the misbelief that it is the best way to lose weight and get into shape. Don't get me wrong, a long slow run has its place in a well round and varied fitness program. We regularly program 5 and 10k runs for the gym (Sweet Pea, Huffing for Stuffing, Run to the Pub.) It's also great for mental health. A long slow run can help you get into a mental state where you can either solve all of your problem, or completely forget about them. However, the long slow run will not, exclusively, make you lose weight or get into shape. What helps you do both of those things? You guessed it, high intensity interval training (exactly like the kind we're doing today.) High intensity interval training (HIIT) in the running world can be sprints (like the kind we're doing today), running up hills, running with weight (sandbags, medballs, or sleds), or surging during a longer run (running at a steady state and incorporating faster intervals at a specific time or distance into the run.) High intensity interval training taps into your anerobic metabolic system and promotes muscular endurance as well as power. High intensity interval training can help you run longer runs faster, and can help you have energy for a kick at the finish of a long run. High intensity interval training helps you develop power and speed, both of which help you in sports such as skiing and cycling. The long slow run (or LSD) only works on ONE metabolic system, the aerobic one, whereas HIIT works your TWO anaerobic systems in addition to your aerobic one. This means you work ALL of your metabolic systems thereby getting you in shape faster. It also means you build muscle (through the anaerobic systems) which means you expend more energy thereby helping you lose weight. Muscle has a larger metabolic energy requirement than fat. The more muscle you have the more calories you burn. So the next time your well meaning friend, co-worker, or family member mentions to you that they need to get into shape so they're going to start running, you can help guide them toward a better way. Certainly running is a natural (after all, we were born to run) and inexpensive (you just need some shoes) way to get into shape and lose weight, but we can do it better by incorporating some HIIT. Good luck! New Scale It or Nail It Hoodies!Our 2018 Fall hoodies are for sale! These feature our fun flaming logo and Coach James famous Scale It or Nail It quote. Click on either image to order. You can personalize your hoody with your name on the right sleeve. So Cool!
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 Did Honor Week leave you looking like this? Take a nap and enjoy a rest day today.
Consider this: “Nature gave us friendship,” Cicero wrote, “as an aid to virtue, not as a companion to vice.”
Today is our final day of Honor Week and we say Thank You to Chief Petty Officer Kirk Allen, Coach Leslie's brother, for his 20 years of Naval service. CPO Allen joined the US Navy in 1986 following in the footsteps of his grandfather CPO Wayne Allen, USN Retired.
CPO Allen started his Naval career as an aircraft ordnance specialist flying aboard P-3 Orion airplanes. He later became a search and rescue swimmer and flew on H-46 Seaknights aboard USS Tarawa & H-60 Knighthawks on USS Saipan. He retired in 2007. Go Navy! We are doing The Chief in honor of CPO Allen today. The Chief was created by CrossFit on September 14, 2008 to honor honor and recognition of all past and present CPOs. Here's how CrossFit HQ introduced The Chief: "Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country." "The Chief" Max rounds in 3 minutes of: 3 Power cleans 135/95 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.
"I don’t know but it’s been said |
2018 Honor Week Shirts on Sale NOW!Special Events Nov 12 - 17 Honor Week
Nov 15 - Downtown Bozeman Ladies Night @ Corx Nov 16 - True Spirit Broad Comedy Night Nov 18 - Rowing Seminar with Coach James Nov 22 - Thanksgiving & Huffing for Stuffing Nov 23 - GYM IS CLOSED Nov 28 - Surviving the Holiday Sugar Rush nutrition talk Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
 
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