Want to have a better overhead squat? You've got to do MORE than the mobility we do in class. You have to dedicated 5-10 mins everyday to make yourself into a Supple Leopard. It takes mental strength to see and acknowledge our weaknesses. It takes character to be willing to put in the work. It takes humility to admit you have some technique flaws and it takes strength to be willing to work on those flaws. CrossFit is the SPORT of fitness. This means we are learning new skills and techniques all the time. It also means you can spend your entire CrossFit career honing and developing those skills and techniques. In fact, the better you move, the better your skills, the better your technique, the better fitness development you will have. Today's workout, while one of my favorites, will strike fear in the hearts of many and perhaps even lead some of you to decide not to attend class. Well, that would just be downright counterproductive wouldn't it? How will you every get better if you don't practice? Some of you have legit mobility issues that make today's movement uncomfortable. Would you like some good news? You can IMPROVE your mobility if you work on it DAILY. Yep! With just a little dedicated time you can fix the issues in your tissues and be a CrossFit rockstar. I am offering you a FREE mobility challenge. Download the mobility spreadsheet below. Do the mobility exercises every day and at the end of the 28 days show me your completed spreadsheet and your improved overhead mobility and I will give you a prize. I'm serious! Do mobility and get free stuff. Honestly, can you think of a better deal?
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Today we are practicing another 2020 Festivus Games Workout. We are hosting our fourth Festivus Games on April 18. Won't you join us?
The beginning of the New Year is a natural transition time. We make goals and often we want to "re-set" from the winter Holiday indulgences. in fact, I hear this often in the first 2 weeks of January, "I just need to re-set, so I'm going to do a cleanse." OH MY! So, you want to do a cleanse. Where do I begin? First, let's just apply some basic biology. You already possess an amazing cleansing and detoxifying system in your body. This system features (FOR FREE:-) your liver and kidneys, and to a lesser extent your lungs and skin. The PRIMARY job or your liver and kidneys is eliminate biochemicals from our body. Yep, it's true! Our lungs and skin also have a role to play through ventilation and and sweating. Our body is an amazing and adaptive collection of organs, organelles, and tissues and it's in our best interest to quickly and effectively shuttle undesirable biochemicals out of our tissues. Second, and this usually stumps most people, what it is EXACTLY you're trying to rid yourself of. Most folks, and especially the people who are trying to sell you the magic cleansing product, will answer with the dreaded T words, toxins. Well, which ones? What kind? How do you know what's toxic? Anything, even WATER, is toxic if it is ingested or inhaled in the wrong amounts. When someone drowns they die of inhaling water in toxic amounts. You can even die by DRINKING too much water. It's called hyponatremia and it's a real problem. Most cleanse protocols are usually accompanied by a fast (24-48 hour fasting is the most popular) thus the cleanse has some weight loss element. Let's think about what's really going on here. We need a "re-set" because we've been making a series of lifestyle choices with regards to food, alcohol, sleep, and exercise and we just want to start over. Well, you can do all of that FOR FREE with your next meal. Then you can do it again without any special product or magic drink at your next meal. It's called choice and we all posses the ability to make one. If you're attracted to the fasting element, then just try that. Fasting costs you nothing and yes, you will probably lose some weight. One thing that I can advocate that will help you re-set is to drink water. Water, the universal solvent, is amazing in its ability to lubricate the detoxifying systems of your body. Water will help your kidneys and liver do all of the amazing cleansing they naturally do so well. Water will fill your belly so you don't feel so hungry. Water will make you pee which means your kidneys are doing their job. Water will help you poop which means your digestive system is doing its job of elimination. How much water? Let's start with 1/3 to 1/2 your body weight in ounces. If you weigh 140 pounds then try drinking 46-70 ounces of water. You know what's best of all? Water is free:-) Bethanie has been training with us since March, 2019. She brings a quiet intensity to every workout and is a delight to have in class. Bethanie, Why do You do CrossFit?What was your life like before you started training with True Spirit CrossFit?
After gaining almost 50 pounds within a year, I found myself back at the gym. However, I didn't have alot structure and it was very hard getting myself to go and be consistent. Then I did my first 5k and started focusing more on running, but my body was not prepared for it and I was in and out of physical therapy with injuries. What brought you to True Spirit CrossFit in the first place? Although I was making some progress I knew I needed to be doing something different. I needed to get stonger. I was looking for a good program and structure. TSCF is also really close to work (hospital). What was your first impression? Has that changed? First, the coaches are awesome. They are all very knowledgable and genuinely care for everyone coming through the door. Also, I had avoided CrossFit for a long time because I am very shy and working out with a group sounded terrifying. But that has become my FAVORITE part! The support from everyone and the energy from the group is incredible and has made all the difference. What was the first thing fun or positive thing you experienced while training with us? I realized one day that I wasn't fighting with myself to go workout. I was actually looking forward to going! Are you working on any special CrossFit related skill now? I got my first pull-up a couple months ago which I never ever thought would happen and know I'm working getting multiple. How has you life changed since training with TSCF? Before starting at True Spirit I had stopped doing pretty much all of the activities I loved. I just wasn't physically able to get out and enjoy it, but now I'm back on my dirtbike, trail running more miles then I ever have, and strapped on my snowboard again. Just overall stronger and happier. What's your favorite True Spirit CrossFit memory? Probably the day I got my first pull-up. It really was a crazy feeling when I pulled myself up to the bar for the first time. The Myth of ModerationEverything in moderation," is something I hear everyday and it makes me crazy. This ridiculous and illogical saying has gained traction in our culture of, "I deserve it," and today I'm calling bullshit on the myth of moderation.
The problem with "everything in moderation," is that it's a moving target. There is no objective, one size fits all, definitive Moderation. What we consider moderate today, while we're on the first week of a cut and kicking ass, taking names, just crushed Femme Fatale week, and counting our macros, Thank-You-Very-Much is VASTLY different than what we consider moderate, now, in that last week of December between Christmas and New Year's Eve. Right? Think about that for a moment. If there wasn't a huge cavernous span in our decision between what's moderate now versus January 30th, we wouldn't need to be doing, yet another, cleanse, or fast, or diet. "Everything in moderation," is a LIE that we tell ourselves to justify a decision we know is not moving us toward our goal. It is the justification we use to allow ourselves to eat the thing, drink the drink, take the days off from the gym, and do whatever we want to do right now, "'Cause YOLO." This simple lie enables us to dodge discipline, avoid accountability, and trick ourselves out of temperance. It is also used by other people to pressure us into a behavior that makes THEM feel better. Far too any times have I been pressured by friends, co-workers, and family to eat the cookies, cakes, pies, candy, etc., because it makes them feel better to see me do it. Why? Because my discipline makes people uncomfortable. Our actions and decisions often are a mirror for the people around us. So many times have I seen people wrestle with the consequences of their decisions once they see me stand-firm with mine. Our culture resolutely accepts that moderation does not work for an alcoholic. Rarely do you see people pressuring sober folks into having "just one, because everything in moderation, yo." Why do we not afford this same consideration to people who don't want to eat sugar? Or grains? Or meat? Or anything else about which they have personally decided that abstinence is their moderation? Everything in moderation is a myth because some things, even in moderation, will kill you. Everything in moderation is a myth because some things we need in more than moderate amounts, like 78% nitrogen and some in less than moderate amounts, like 21% oxygen. Everything in moderation is a myth because some things we want to achieve, i.e. our goals, require discipline. Everything in moderation is a myth that keeps us bound to the hell of our own status quo. |
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