Tammy and Leslie swinging.
Last week for mental toughness Thursday I introduced you to the unofficial Marine Corps motto of "improvise, adapt and overcome." Today we will focus on improvising when something changes. At True Spirit we pride ourselves on being able to improvise any workout for any situtation. You have a hurt foot? Great, you're going to do lots of seated core and upper body work. You have a hurt arm. No problem, you're going to do lots of core and lower body work. We can improvise anything, and all of our coaches do it on the spot. That's really saying something. Can you, in the stress of a sudden change to your plan, improvise a solution that gives you a similar outcome? In other words, can you McGyver yourself out of a problem? Improvisation can be trained and develops with pratice. Your coaches can improvise a workout for you becasue we've been doing this for a while, we have practice. The first step for you is to not let the change get you down. If you quit, give up, or stop practicing you'll not improve your improv skills:-) Stop the pitty party and get on the improvisation train! Next, think about the desired outcome or stimulus. Let's say you hurt your knee skiing. You want to continue to workout at the gym, but you're afraid of being in pain and further injuring your knee. First, go to the doctor! Second, come to the gym! Hurt knees are not a problem. You can do so many things seated! You can even row with one leg! Watch this video to see how to do it. You can move dumbbells, kettlebells, bumper plates, sleds all while seated. You can even throw wallballs while seated. What about a hurt arm? Well, you just signed up for the squat and lunge club. Coach Noah has shoulder surgery and three months later he did Murph. He improvised! The point of Murph is not the pull-ups, push-ups and squats. The point of Murph is a long calisthenics workout that puts you in an altered mental state. You can insert any movement and still get the same stimulus - a shared instense experience. Oh by the way, check out this amazing video of a mono jump rope for adaptive athletes. We encourage you to improvise your next workout. Think about the stimulus, come up with some different movements that could achieve the same thing, run them by your coach and have fun! Have you signed up for the Fall Whole Life Challenge? What are you waiting for? Early bird registration discount ends on August 30. Click on the image below to sign up today!
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Buck and Alena carry sandbags in the 6 AM class. Did you reach out to your friends for last week's Whole Life Challenge? I did and I'm so grateful for the people in my life. This week's Whole Life Challenge will help prepare you for bed. I choose this practice based on a conversation I had with Tuesday's 6 AM class. It takes a special breed of person to be willing to get up at zero dark thirty and go do CrossFit. I'm always impressed by our intrepid morning class, and on Tuesday we all talked about the importance of our nightly routine. Getting up and going to the 6 AM CrossFit class starts 10 hours prior. You need to have your gym clothes packed, work clothes packed, shower kit packed, breakfast and post workout meal packed, etc. There's a lot of planning before you ever hit the hay. That's why I want all of us this week to work on our nightly bedtime routine, and this week we are going to turn off all electronics 30 minutes before we go to bed. Yep, we sure are! The instructions for this week's practice are simple:
"We are incredibly sensitive to the biological effects of light. Its presence or absence controls our circadian rhythm. The circadian rhythm is our innate 24-hour clock, the timing mechanism that controls our level of alertness. It is driven by melatonin, a hormone secreted by our pineal gland in response to light levels. During a “normal” 24-hour period, we experience peak wakefulness in the mid-morning and evening, with dips in the early morning hours and at mid-afternoon. The Off-Season WLC Skill Practices are mini-challenges intended to help you fine-tune different aspects of your health and wellness. Offered between Challenges, these weekly practices address fitness, nutrition, stress reduction, productivity, and personal connection — because health is about far more than food and the gym (and we could all use a little practice).
The Whole Life Challenge asks you to examine your life through a different lens – your physical health, your emotional health, and your overall lifestyle. This eight-week challenge will improve your daily habits, leaving you happier, healthier, and more in control of your outcomes. If you’re ready for a change, this is your opportunity. Click below to join our fall challenge team. Noah looking strong in an overhead lift! Today's Technique Tuesday video shows the major points of performance of the shoulder press. The shoulder press is unparalleled for developing pure upper body strength. While it is not as "big" as the bench press, your other option for today, it demands more core strength and stability. Both lifts are an important part of any strength training program. Did you know that the shoulder press was an Olympic lift until 1972? Our next Whole Life Challenge starts September 16. The Whole Life Challenge is all about experimenting to find what makes a positive difference for you. This eight-week challenge will have you try on different habits, and as a result you will improve your mind and your body, leaving you happier, healthier, and more in control of your lifestyle. If you’re ready for a change, this is your opportunity. Click below to learn more:
Get psyched for 17.4! Here we go again! It's Mobility Monday and we're continuing our Whole Life Challenge/MovNat follow along mobility series. You can do these mobility exercises at home, at work or during Goals and Goats on Tuesdays and Thursdays. Enjoy! Our next Whole Life Challenge starts September 16. The Whole Life Challenge is all about experimenting to find what makes a positive difference for you. This eight-week challenge will have you try on different habits, and as a result you will improve your mind and your body, leaving you happier, healthier, and more in control of your lifestyle. If you’re ready for a change, this is your opportunity. Click below to learn more:
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