Practice is a dedicated progression toward the attainment of a skill. We have to practice daily, meaning setting aside some dedicated time, towards the skill. Practice is how we develop 4 (agility, balance, coordination and accuracy) of our 10 General Physical Skills.
Sometimes, I see folks getting so frustrated with themselves because they're not gaining competency fast enough. Practice is what will help you gain competency. It's the accumulation of daily practice that makes you better at something. It's fun when we have a big break through and we finally get it. But that breakthrough was only possible because you practiced. I have always wanted to be naturally good at a sport. When I was a little girl it was gymnastics, then diving and rowing in high school, marksmanship in the Marines, rowing in college, and Olympic Weightlifting in my 40s. I always wanted to be that athlete that just "gets it." I wish I could go back to my younger self and let her know that the daily practice will impact my life in a way more positive way than "just getting it." Practice develops motor pathways and creates neurological pathways, and is just as important, if not more so, as training. I encourage you all to develop a daily practice, it could be drills, progressions, whatever, that keeps you regularly working on a skill. Practice teaches patience, perseverance, intestinal fortitude and humility. You're going to get plenty of opportunity today to practice to practice inversions and holds. Good luck and have fun!
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JP trains for the Craft Beer Week stein holding competition. Alcohol is a pervasive cultural vice and one that many of us can easily over consume. I just read this very interesting blog post from Precision Nutrition on drinking and it's impact on health, fitness and performance. I was (well, perhaps I wasn't really) surprised to see how easily I can go from a moderate to heavy drinker. I certainly feel the deleterious affects of heavy drinking, my wedding ring doesn't fit well, my pants are harder to button, and CrossFit workouts are so. much. harder. There are some well researched impacts of heavy drinking on our health. A few of them are:
Light to moderate drinking may have some positive impacts as identified the by Precision Nutrition folks:
As with most healthy lifestyle practices, context matters as we are all unique snowflakes with different tolerances. Have you heard the saying, "The Dose Makes the Poison"? What might be tolerable to you could be fatal to someone else. That is why I hate the idea of moderation. Moderation is relative to each individual and it is a moving target. You're idea of moderation is probably not mine. Your moderate dose might be fine for you, but for me it bring me to my knees worshipping the porcelain god.
I agree with the Precision Nutrition folks, we should drink because we enjoy the taste and flavors, not because we're stressed, or it's our daily habit, or social pressure from others. What do you think? Have you experimented with alcohol consumption? Do you do a sober November? Tell me in the comments. Michelle has completed our 100 Days Fitness Journey. This program started with 5 private training sessions, then switched to 12 group classes per month, and included weekly nutrition check-ins with our Nutrition Coach, Audy Butler. Michelle has shed 6% body fat, dropped 3 inches of her waist, has clearer skin, and is surprised that eating nutrient dense foods makes her feel better and less hungry. Check out the rest of her 100 Day success story. Michelle H., Why do You do CrossFit?What was your fitness, CrossFit, or yoga "life" like before you started training with True Spirit CrossFit & Yoga. I thought that CrossFit was just an overall body workout which it is; but, I totally underestimated the intensity of the workouts and short amount of time for each workout. What brought you to True Spirit CrossFit & Yoga in the first place? I was gaining weight quickly with my new job and needed motivation of other people working out with me to keep me accountable. Also, I knew James from Simms and he wanted me to start CrossFit for a long time. The combination of the two made me start working out at True Spirit CrossFit. What was your first impression? Has that changed? I was intimidated with the prescribed workouts. At first I felt like I wasn't able to do it since I couldn't do the full prescribed plan. But, now, I'm thankful that its normal to scale and that there is that option for me. What was the first thing fun or positive thing you experienced while training with us? The encouragement from the rest of the class to get through The Open workouts. Also, I am happy to have visible results. Are you working on any special CrossFit related skill now? I would love to get a pull up and make my wrist strong enough to be able to do push-ups comfortably. Also I would like to get double-unders and hollow hold. So pretty much everything! :) How has you life changed since training with TSCF? I am able to run better without actually running as often as I used to. Also, I am gaining confidence as I progress. It's nice to see and feel results. I also love the community and support of the True Spirit CrossFit group. Thank you all! What's your favorite True Spirit CrossFit memory? How sore I was after the first Tabata workout. It hurt at the time but now I just laugh. Now I can do squats and not hurt near as bad! Can you believe we are lucky enough to have a SECOND CrossFit Open this year? Yep! We’re calling it the ReOpen and it starts October 10. We’re going to get you ready for the ReOpen with a series of technique clinics. We are focusing on the 4 most frequently programmed movements in the Open, toes to bar and pull-ups, double unders, thrusters (barbells), and rowing. Coach James is offering a 2 hour rowing clinic this Saturday, Sep 21 from 10am - noon. Want to learn how to row faster? Want to learn the difference between rowing for meters vs. rowing for calories? Want to stop looking like a spaz on the erg? Take Coach James's clinic this Saturday!
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Get ready to revisit a CrossFit Open Workout today! Snake oil salesmen, charlatans, and quacks have been around for hundreds of years, yet the rate of misinformation and pseudoscience has increased exponentially since the dawning of the age of the internet. It's hard to keep up with it all! Every weekend I do some investigation into a myth I've been asked about or overheard someone at the gym talk about. I use my textbooks from my Sports and Exercise Nutrition program, I read books, journal articles and other information from various universities and extension services, and I rely on a few trusted internet sources. One internet resource I trust (and there are not many) is Examine.com. I recently checked out on of their posts on the top 19 nutrition myths of 2019 and was so surprised that some of these myths still persist in 2019. Here's the list with links:
After reading the list I was overwhelmed with all the misinformation! What should I eat? Carbs or no carbs? Fat or no fat? Protein or no protein? Ugh! NO wonder so many people fall into the clutches of proclaimed experts with promises of a better life just by taking magic pills, or drinking magic shakes, or rubbing magic creams on our body. We want it to be simple. The good news is that it IS simple. Just not in the way we might want it to be.
Living a healthy life starts with nutrition, of this we can be certain, and it includes other important lifestyle practices such as moving our body, managing our stress, getting adequate sleep, drinking water, limiting alcohol, limiting sugar, and keeping and maintaining a supportive cadre of people in our life. See? Simple:-) Our challenge is that while this is simple in theory (the scientist in me is screaming, "HYPOTHESIS") it's not that simple in application. We run into roadblocks like STRESS, change, time constraints, or spouses, parents and kids with different agendas, goals, values. It is how we respond to these roadblocks that will keep us on track or send us off the rails of our healthy life. To help prevent you from falling prey to modern quacks, charlatans and snake-oil salesmen (and women, let's not be sexist) ask yourself a few questions about what problem they're trying to solve in your life. Is it weight loss? Well, have you tried, and I mean really tried, to eat 800g of fruits and vegetables and protein equal to your lean body mass? No? How about trying that first. Is it having more energy? Well, have you successfully slept more than 8 hours every night for 2 weeks? No, let's try that first. See where I'm going with this? Almost everything someone is trying to sell us is to solve a problem that can be solved through lifestyle. The good news is that lifestyle changes are usually much cheaper and more sustainable. Is there a myth you want me to investigate? Let me know in the comments. |
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