The year has turned its circle,
The seasons come and go.
The harvest all is gathered in,
And the chilly north winds blow.
Orchards have shared their treasures,
The fields, their yellow grain,
So open wide the doorway -
Thanksgiving comes again!
Workout of the Day
Walk, run or row a 5K or 10K
We have been very fortunate that we have not yet had a COVID-19 outbreak at the gym. The public health measures of increased physical distance, decreased class sizes, and masks have worked to ensure that no one has contracted the coronavirus at our gym.
This week we took an additional step to create a safe and healthy environment for our staff and members. We installed carbon dioxide monitors.
We have been learning more about how increased levels of carbon dioxide correlate with increased viral load.
We were inspired by this story about a CrossFit gym in Virginia where a Coach caught COVID and did not pass it to any of her members because of the increased air circulation.
We did a bit more reading and discovered an article in Smart Buildings Magazine that also discusses the use of carbon dioxide as a proxy for COVID-19 transmission risk.
According to that article:
“Since the coronavirus is spread through the air, higher CO2 levels in a room likely mean there is a higher chance of transmission if an infected person is inside”, leading aerosol scientist Prof Shelly Miller writes in The Conversation. “Simply put, the more fresh, outside air inside a building, the better. Bringing in this air dilutes any contaminant in a building, whether a virus or a something else, and reduces the exposure of anyone inside.”
We are gathering baseline data this week. Based on what we have learned we are setting 2 important thresholds. When the carbon dioxide levels reach 1000ppm we will turn on all the fans. When they reach 1200ppm we will open the doors and windows.
We will continue to learn more about using carbon dioxide as a proxy for COVID-19 transmission risk and will adapt our current best practices to keep our members and staff healthy.
Our goal is ZERO transmission at the gym. So far we have been able to achieve this. With our new data driven decisions we are excited to keep aiming for ZERO.
Breanna is moving to Billings to pursue a Nursing degree. We are SO SAD to see her go. This is her last week at TSCF and we are repeating workouts from her first week of CrossFit. How fun that she can compare how much her fitness has improved since she started training with us?
She joined us via our 100 days program which included nutrition coaching with 406 Barbelle from the get go.
Her fantastic progress both with her desired body composition goals and her performance goals are attributable to her commitment to both diet and exercise. She started training with us about a year ago and combined that immediately with nutrition coaching with 406 Barbelle.
She has dramatically changed her body composition. She has built over 20lbs of lean muscle mass and can now power clean 150 lbs, can deadlift nearly 300lbs, and can easily back squat over 200lbs. She discovered her mental and physical strength while training with us. WAY TO GO BRE! We can't wait to see what you do next.
GOOD LUCK IN BILLINGS!
Breanna, Why Do You Do CrossFit?
What was your life like before you started training with True Spirit CrossFit?
For the past few years, before starting CrossFit, my workouts had been very boring and repetitive. I would go to the gym three days per week and walk on the treadmill for an hour. That's it. I grew up playing competitive sports and I felt lost with my fitness after graduating from school.
What brought you to True Spirit CrossFit in the first place?
I actually saw an add on Instagram late one night and it said "sign up now for your free consultation with one of our coaches," or something along those lines, and I thought, WHY NOT! I got an email the next day from Coach Leslie asking when I was available to meet. My first thought was "oh shit, I am actually doing this."
What was your first impression? Has that changed?
I was very intimidated walking into a CrossFit gym my first day. Well, probably my first few days. The workouts looked tough and I did not think I would be able to keep up. Now I cannot imagine working out any other way. Don't get me wrong the workouts are still brutal, but in the best way. BUT once the music starts and you put a little chalk on your hands; it's insane what your body can accomplish.
What was the first thing fun or positive thing you experienced while training with us?
Power Lifting! I did not know I was strong!
Are you working on any special CrossFit related skill now?
I really enjoy the heavy lifting days, but I am actually most excited about working on the skills that seem impossible to me. I cannot wait for the class that I get my first pull-up or climb that damn rope! I am so excited!
How has you life changed since training with TSCF?
True Spirit is the best part of my day! I have never regretted showing up for a workout! My goal is to hike Baldy this summer!
What's your favorite True Spirit CrossFit memory?
The first day I did back squats at True Spirit. I do not remember if it was for a 3 rep or 5 rep max, but it was the end of class and everyone was done and putting their barbells away and I decided to add just a little more weight and try one final time.
I am almost through the set, I have one left, and everyone in the gym starts clapping and cheering. I don't even know what weight I lifted that day or for how many reps, but I remember the excitement, the camaraderie, the energy, the people and how good it felt to do something really hard. Thanks to everyone who was there that day; I would have fallen on my butt without you!
Myth: Train in your "Fat Burning Heart Rate Zone" to Lose Weight.
How many well-meaning friends and family have advised you to go running, walking, or hiking to lose weight? No matter what we fitness professionals do or say, the idea that going from the couch to a 5k is the best way to lose weight has a stronghold.
With the increased use of wearable technology like Whoop, FitBits, etc., many folks are spending time in low intensity pursuits in order to maximize their fat burning zone. The truth is there is no target heart rate for weight loss.
There is a fat burning zone, and it doesn't do what most people think. Yes, you burn more calories from fat than carbohydrates in this zone, but you don't burn MORE calories and burning more calories is an important component of weight loss.
However, we can't out exercise our diets, so to lose weight you have to consume LESS calories than you burn. But, I digress, let's get back to the fat burning zone.
Here's a handy dandy chart from the smart folks at Whoop.
When we exercise we burn both carbohydrates and fat as fuel sources. At lower intensities like when we walk, run or hike we are at a lower heart rate and our bodies prioritize fat as a fuel source, aka "fat burning zone." When exercise intensity increases like when we sprint, lift weights, pull a heavy sled, or do CrossFit our bodies burn more carbohydrates because they're easier to break down. When you're working hard at high intensity your body doesn't want to mess around with burning fat. It's denser and harder to break down into fuel.
However, according to the Whoop folks, "the percentage of fat you’re burning relative to carbohydrates is not what determines weight loss." What determines weight loss is the TOTAL amount of calories you burn. If you exercise at high intensity, like you do with CrossFit, your body burns MORE calories. Combine that with eating fewer calories than you burn and you've created an energy deficit and you will lose weight.
So why spend any time in the low intensity fat burning zone? I strongly believe that time spent in that heart rate zone has a positive impact on our mental health, much more so than it does on our physical health. Think of how good you feel after a long walk, run, bike ride or hike. How many time have you solved or forgotten all of your problems while you're out on a long slow distance jaunt?
If you really want to lose weight you have to create healthy habits like eating plenty of fruits and vegetables, prioritizing protein, getting plenty of sleep, drinking lots of water, and improving your mindset. These healthy habits set a solid foundation of a bulletproof lifestyle. Once all those things are second nature, and NOT a struggle, then the real struggle on controlling your food is not so hard.
Record your WOD on Beyond the Whiteboard.
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