Today is deadlift day at the gym! WOOOOHOOOOOOOO!!!!!
Seems like we're all waking up from a bad dream. We stayed home for 8 weeks and a few weeks ago we entered Phase 1 reopening. Yesterday, Gov Bullock announced that on June 1 we will enter Phase 2. Now that we're awake we are ready for summer. Bozeman beach, the bikini hatch on the Madison, and all other fun summer activities are calling our name and some of us might not feel confident in our summer clothes. Give yourself some grace. None of us were getting beach body ready when we were stuck at home. Know that this summer you're going to be healthy, and that's way more important than looking good naked. You can re-establish good nutrition habits, now, that will help feel more confident in your daisy dukes and muscle shirts. First, know that you can't out-exercise your diet. I have written about this before. Second, know that you're not going to sustainably get beach body ready in just a few weeks. Many of us have successfully worked with Coach Audy on a "cut" or weight loss program, and those programs take at least 10-12 weeks and are a gradual loss of about 1 pound per week. I worked with Audy at the beginning of the year and lost 10 pounds over 10 weeks. She has kept me on "maintenance" for 12 weeks before we started talking about a second cut. I needed to re-establish and maintain healthy habits, e.g. sleep, hydration, stress management, before we considered calorie restriction. So, how can you get ready for the summer? Start by making your lifestyle bullet proof through healthy habits: Get enough sleep (7-9 hours for most of us) Drink enough water (1/3-1/2 your body weight in ounces) Eat lots of fruits and vegetables (800g in weight) Prioritize protein (aim for 1g per pound of lean body mass) Manage stress (journal, go for walks in nature, meditate and pray) Reduce alcohol consumption Once you have dialed in these choices, then it's time to consider a "diet." Until then, have confidence that the hard work you do at the gym and with the at-home workouts are making you physically and mentally healthier. In this current situation I'll take healthy over sexy any day of the week. If you're hell bent on looking hot for the summer, contact Coach Audy.
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I've had quite a few people say to me, "I’m not sure I want to come back to the gym yet. What should I do when you reopen?" My answer? Return when you're ready and if you're not, we're going to keep coaching you at home. Not everyone is ready to return to the gym. That's OK! While we have been given the green-light to open our doors, all of us still have to make our own personal risk management decisions. Everyone has the right mitigate their own risk. Heck, not all of our coaches are ready to return to the gym. With full time work-from -home jobs and full time families, the double full-time obligations are damn hard to manage. We will continue to remotely coach anyone who wants to stay home. None of us are at the gym anyway on Tuesdays and Thursdays so we're all still working out at home at least twice per week. To make sure everyone is safe and comfortable at the gym we have limited our operational capacity to 8 people per training sessions. You must enroll in a training session. If your name is not on our roster you can't come in the gym. You can enroll via the Pike13 client app. Click on the blue buttons below to install the Pike13 client app on your phone. The App will let you know how many spaces remain for each training session.
We need to know who's attending a specific training session because we are personally setting up your workout stations. You are assigned to a freshly sanitized 6 x 8 foot station (that's 48 sqft per person) that has a place for you to put your water bottle, your phone and any other personal gear you need. Your station has a kit with a whiteboard, 2 WB pens, a bottle of hand sanitizer, a bottle of liquid hand chalk, a 1 inch band, a foam roller, a PVC pipe, a bunch of paper towels and a bottle of disinfectant. All of the equipment you need for the workout is set-up at your workout station. Yesterday we had plyo boxes and wall balls set up for each individual. Tomorrow we will have barbells and bumper plates laid out at each station. Your 6 foot wide station is set 3 feet apart from your nearest neighbor. With all of your equipment in your own personal orbit, you never have to leave your personal station, unless, of course, it's a running day:) Even then, we have set up the flow of the gym so that you can easily keep 6 feet (and more!) physical distance from everyone in the gym. When the weather permits, we can open both of the big bay doors and make it feel like we're outside. We can even take equipment outside! After each session you sanitize everything you touched and your coach sanitizes the floor. At the end of each day the coach disinfects everything including door handles and light switches. We put all of the day's equipment away, disinfecting as we go, and lay out all of the equipment for the next day's session. We are ready for you when you're ready to return. How do you know when you're ready? You must calculate your own risk to benefit analysis. We have done as much as we can to make the gym a safe place for everyone. No matter if you want to continue to stay home or head to the gym, we are here to make sure you're sweaty, safe and happy. 5/18 Monday - How to Think Critically About Things you See on the Internet - Part Deux - Revisited5/17/2020 Come to the gym and do wallballs or stay at home and do thrusters. What kind of choice is that? Last Tuesday I wrote about the lovely predictability of probabilistic statistics to help us determine what's possible, or how to get by with a little help from mathematics. Sometimes, people who want to gaslight us into believing conspiracy theories use what looks like statistics to "prove" their point. They'll show graphs, charts, tables and other scientific looking things to show us the "real" truth. Statistics in and of themselves mean nothing without thorough analysis and exploration of confounding variables. Two of the most common pitfalls of erroneous statistical analysis are correlative causation and confirmation bias. Correlation is not causation means that just because two things have a relationship it does not mean one thing causes the other. An example might be, every time you have a PR your Coach is wearing black pants. Therefore, your coach's black pants are the reason you PR. Sounds crazy right? What about when someone shows you the data?!? Here's one of my favorite examples of correlation is not causation. This graph shows a relationship between the U.S. per capita consumption of cheese and the number of people who died by becoming tangled in their sheets. Based on the data you could erroneously conclude that eating cheese increases your risk of death by becoming tangled in your sheets. But, you won't conclude that because there is no causal relationship.
But, what if the data was something you thought could be "possible." What if it shows two things that you believe "could" be related. That's where we get into trouble with conformation bias. We are more likely to believe a relationship is causative if it reinforces our beliefs. You want to believe that a specific public health measure does or doesn't work? All someone needs to do is show you correlative data and you'll believe it because of your own personal confirmation biases. EVERYONE can fall prey to their confirmation biases, that's why when a scientist conducts a statistical analysis of the data they use something called a confidence interval, a mathematical projection of the probability of relationship. This confidence interval is symbolized by the letter R and it has a real value that helps guide statistical analysis. The stronger the R value the more confidence we can have in the analysis. There are other more robust and exciting ways to measure confidence and I don't want to get into the statistical weeds in my blog about CrossFit:) When all this craziness dies down and you want to talk about ANOVA and ANCOVA over whiskeys at Bozeman Spirits I will so happily meet you there. For now, I encourage everyone to think in terms of probability not possibility and to have confidence (or not) in scientific analysis rather than belief. Try to recognize what your personal confirmation biases (hint, they are deeply rooted in your beliefs) and see if you can look at things through an objective lens. Good luck! Have you found Robert Redford's footprints? Finding them is one (of many) things in our #getout in May challenge.
Remember to get out and have an adventure. Be sure to record your route in Strava and post a photo of the things you find. Here's a map of where you can find Robert Redford's footprints. Good luck! |
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