Join Coaches James and Leslie today at 9am for Obstacle Course Race (OCR) Saturday. Today's class will be 1.5 hours.
If you don't want to workout, be sure to come to the gym to get your Resting Metablolic Rate tested. Big Sky VO2 Testing will be here conducting RMR tests until 11:30 or noon. Please let us know if you plan to show up and get tested. There are some pre-test protocols to follow.
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Meg and Siri row hard. Today brings our second Row'd Royalty workout. It's Foodie Friday! I love Foodie Fridays because I love to eat! Today's recipe comes to us from CrossFit. Did you know CrossFit has a cooking course called Culinary Ninja? It's true! The CrossFit Workshop: Culinary Ninja teaches participants:
Are you inspired to get control of your nutrition? Great! Take the next step and join our New Year Whole Life Challenge. It starts tomorrow. We will do our WLC workout and take measurements in Monday's class. Click on the image below to sign up for the challenge.
Our Coaches, all of whom have completed Level 2 CrossFit training, read several books a year as part of our professional development. Our first book of 2018 is Chasing Excellence by Ben Bergeron. I have highlighted Ben Bergeron several times on Mental Toughness Thursday. Ben owns CrossFit New England which just celebrated its 10 year anniversary. He also coaches the Fittest Man on Earth and several CrossFit Games podium athletes. I particularly love this podcast from Ben Bergeron. He discusses grit and how it relates to talent. I found so many nuggets of excellence in this podcast. Grit is when you get knocked down and you get up again. When I was training for the CrossFit LiftOff I had a training session where 160# cleans were literally knocking me on my ass. Over and over I jumped the bar up only to have it crash down on me so hard I wound up on the floor. This was incredibly frustrating because 160# is a weight I can regularly clean and is 20# below my max. It would have been really easy for me to just give up. Ask Heidi, she was there watching me get knocked on my ass. I had a moment when the tears welled up in my eyes and I was ready to end my training session. Instead, I stripped the bar down to 105# and started again. I successfully cleaned 105# twice, then I did 115 twice, then I did 125# twice until I worked my way back up to 160# and successfully racked it. It was pure GRIT that got me through that training session. I had to let go of my ego and any expectations ("But, I SHOULD be able to clean 160") and start from the beginning. When you fail, it's not final. Failure is a chance to learn. Grit is how you respond to failure. Will you get back up again? You can listen to Ben's podcast on grit by clicking on the image below. Our New Year Whole Life Challenge starts Saturday. We will do our WLC workout in Monday's classes. We have an outstanding partnership with Complete Nutrition. Be sure to sign up for the WLC to learn all the details. Sign up by clicking on the image below. Did you do the WLC once, fail, and now you've decided you're not going to do it again. Where's your grit?
Jessie has handstand push-ups to an abmat and a 10# plate AND she has done a Whole Life Challenge. Coincidence? Our New Year Whole Life Challenge starts this Saturday. We will take our pre-challenge measurements and complete our challenge workout on Monday. If you have not yet signed up for the Whole Life Challenge, what are you waiting for? The WLC is by FAR the best nutrition and lifestyle challenge I have seen, that's why we do at least 2 every year. Although we'll probably do 3 in 2018. The accountability component of the WLC is what makes it so powerful. Here's how it works. Each habit is worth 5 points per day upon completion. Scores are recorded on the WLC website, the iOS App, or the Android app, keeping players on track and accountable for their results. All scores are yes/no, with 5 points being awarded for completion, 0 points for non-completion. Nutrition is the exception – You’ll start your day with 5 points and deduct 1 point for each serving of non-compliant foods you consume. YOU CHOOSE your nutrition level. I don't care what level you choose. In fact, I think all new players should start with the beginner level, Kickstart. When it comes to nutrition, I see greater success and sustainability when small changes are implemented over a long period of time rather than changing everything all at once. Here's how each nutrition level measures up. Playing alongside our team is an important part of the Whole Life Challenge experience, keeping you motivated, on-track, and accountable for your daily progress. Measuring results is a key part of the Challenge experience. Throughout the Challenge, you will track your daily score over time and complete a before and after Self-Assessment to track changes to your quality of life, physical health and workout goals. Your scores are shown on the "Rainbow Chart," and help give you a window into your choices. During our New year Check-Ins so many of you have identified wanting, needing, to make a change with regards to what you eat, how much you drink, and how consistently you make it to the gym. The WLC is the absolutely perfect tool for helping your form new healthy lifestyle habits. Click on the image below to join our team.
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