Welcome back Coach Noah! We are excited you've returned to True Spirit CrossFit & Yoga. Noah recently finished his B.S. in Health & Human Performance. He's interested in helping you create a personal plan to optimum health and wellness. Noah is coaching Mondays at 9am, Wednesdays at 5:15pm, Thursdays at 11:45am and Fridays at 6am.
Our New Year's Whole Life Challenge team has grown to 48 people! We are overjoyed that so many people want to make important and sustainable lifestyle changes. One of the aspects we really like about the Whole Life Challenge is the philosophy of progress, not perfection. We are working towards the best expression of ourselves, and this is a journey with ups & downs, good days & bad days, success & failures. It is important to remember to not judge yourself when you're making choices you might feel bad about. Take a moment to pause and reflect upon why you're making the choice you are. Don't judge your choice, but realistically consider the consequences of the choice and see if you're willing to accept all of those consequences. If you're not, congratulations! You have just empowered yourself to make a different choice. As Robert Frost taught us, our choices make all the difference. We hope you make the choice to join our team. You can register here, the challenge starts in 10 days.
Front Squat 5 x 5
If you know your one rep max, start with 50% and increase weight across sets so that you finish at 80%. If you don't, increase weight across the sets until your last two reps of your last set are hard.
For the first 3 reps of your first 2 sets, you will incorporate tempo training. Lower into the bottom of the squat for a count of 3, hold the bottom of the squat for a count of 2, and then explode out of the squat as fast as possible. Reset if you need, take a breath, and repeat. Remember, you're only doing this for the first 3 reps of your first 2 sets.
If you did front squats yesterday, today you will push press. If you have down both of these lifts already, you get to work on another skill. Luck you!
After you are finished with the strength session, you will then:
Complete as many rounds as possible in 15 mins of:
March 22 The CrossFit Open Closes
March 27 6-Week OCR Training Course Starts
April 5 - Lift Off!
April 27 Festivus Games
May 4 - 5 Montana Spartan Race
May 10 Baseline & Beers
May 11 Montana Craft Beer Week BEER OLYMPICS at TSCF
June 22 OutWOD
June 28 - July 12 Anniversary Throwdown
July 13 Knuckle Buster OCR
July 14 5th Year Anniversary Party
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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