by Coach Leslie
Woohoo! It's #foodiefriday and we are so excited for the weekend. Tomorrow is Coach Nick's Femme-Fatale-a-Thon. He is doing 21 CrossFit "Girls" in 24 hours to raise funds for three outstanding local non-profits, Warriors and Quiet Waters, Heart of the Valley and Haven. You can join him in the gym, at your own gym, or in spirit through a donation.
âWhat are we going to eat during this 24 hour CrossFit endurance event? When I say we I mean Nick and me, as I plan to join him for all 24 hours.
The first rule of eating during a long event, don't eat anything new. Stick with foods you know agree with your digestive system.
Don't eat too much at one time. We are basically doing a workout every hour and a great big meal will be difficult to digest.
Eat carbohydrates. We will be using glycogen as our primary fuel source and we need to refuel with simple carbohydrates that we know we can tolerate well.
What will we eat when we're finished? Anything we damn well please. Actually, that's not exactly true. My focus will be on more protein and less carbs as I want to ensure my body starts repairing itself when I sleep.
Here are 4 recipes for an excellent refueling meal that I will use this weekend.
Are you joining us for our Femme-Fatale-A-Thon 24 hour fundraiser tomorrow?
The FUN starts at 8am!
By Coach Leslie
In July, for GORUCK Tribe, we read an excellent book by Micheal Easter called The Comfort Crises. I blogged about it here and here.
In The Comfort Crisis, Easter, discuses an emerging issue in our modern era of the Comfort Creep. Comfort creep is an insidious incremental increase of ease in our everyday lives with a commensurate decrease in our toughness. Easter describes it this way, "We sleep on the most comfortable mattress possible in our climate controlled home. We wake up and walk less than 20 feet to get into our climate controlled vehicles to work in another climate controlled building. Then we drive home to eat dinner that we didn't need to grow, forage or hunt. Then we sit on a comfortable sofa until it's time to go to sleep in our comfortable bed."
One of the most powerful methods Eater recommends to stave off comfort creep is to attempt a misogi. Miosgi is a Japanese word that describes an arduous journey that transforms you.
According to Marcus Elliot, a Harvard-trained sports scientist, modern misogi are designed to test our physical and mental edges. He says misogi need 2 criteria:
1. You should have a 50% chance of completing the journey
2. Don't die
Misogi is meant to circumnavigate our human potential. During your misogi journey you will be tasked with exploring what you're willing to put yourself through to become a better human. Ultimately, whatever you decide to do for your misogi it will be an exploration and it should change of your comfort zone.
I am attempting a misogi this weekend. I have committed to joining Coach Nick for all 24 hours of his Femme-Fatale-A-Thon. This misogi scares me for many reasons. Not the least of which is the volume of physical activity, 21 CrossFit "Girls" equals 1,566 pull-ups, 1,025 air squats, 781 push-ups, 450 sit-ups not to mention all the power cleans, deadlifts, thrusters and other barbell movements. In order to complete all of these workouts I will OBVIOUSLY have to scale many of them. That is also a component of misogi rule number 2: Don't Die. I will also expand this to don't get rhabdo.
Staying awake and active for 24 hours also scares the hell out of me. Not since the Marine Corps and a 200 mile bike ride in 2002 that took 20 hours have I stayed up this long. I feel that a 50/50 chance of completing this is about right given how messed up my sleep is regularly. Who know? Perhaps my chronic insomnia will give me some super power at 3am when we're scheduled to do Jackie.
I am also intimidated by Coach Nick and Micah. They are both much, much younger than me and Nick was an Infantry Officer and Micah a Radio Reconnaissance Operator. These men are used to hard physical endeavors and I'm pretty sure they will have no problem leaning into this task. At 49 years and 11 months old, 26 years out of the Marine Corps, I am feeling like perhaps my glory days of being a Marine badass are a bit faded. But, what the hell, I'm going to do it anyway!
This Femme-Fatale-a-Thon is a charity fundraiser for three important local non-profits. Warriors and Quiet Waters because of the outstanding work they do for veterans, Heart of the Valley because we all love dogs, and Haven at my request because I am a military sexual assault survivor. I am grateful to Coach Nick for asking my advice for the third non-profit and his willingness to include Haven because of my personal experiences.
ALL OF YOU can support our misogi in a few different ways. You can physically join us in the gym for a donation, you can join us virtually for a donation, or you can just pledge a small amount for each workout we complete. You can get the details on how to do all of that by clicking the button below.
by Coach Nick
Hello everyone! I hope you guys have been getting outside and enjoying the transition into fall weather and the lack of smoke around town! Today’s Wilderness Medicine Wednesday post is going to be about moving patients that are injured. Rather than try to write a bunch of descriptions I will show you some videos that hopefully make a little more sense. I want to go over three useful types of patient moves and show you some examples via video. Some of these moves may sound a little unorthodox but we need to remember that we are approaching this from the perspective of being in the wilderness.
The first type of move is going to be the emergency move. There’s no video for this one because it’s extremely simple. We are going to grab the patient and get them out of harm’s way as quickly as possible. We would use this in a scenario where the patient’s life is in immediate danger like they were lying in the path of an avalanche, drowning in a river, or had just been attacked by a bear. We want to execute this move when there’s no doubt that their life is in danger. This may feel a little unorthodox especially when we have a concern about the patient’s spine. As you may know when someone suffers a spinal injury (or we suspect they have, I’ll talk about this next week) they need to be moved very carefully in order to not risk additional injury, especially paralysis. When their life is on the line such as one of the above scenarios, we are going to basically ignore this risk and get them to safety. That’s the emergency move.
Another type of move is called the BEAM method. You need at least 5-6 people or more to pull this off but it’s very useful especially over short distances. The video below demonstrated the BEAM method. A note on this one: this is not considered a stable move for patients with spinal injuries however it can be used in some scenarios. If you want to do this and think the patient may have a spinal injury make sure to take special care in immobilizing the head and neck. The next carry I’ll show you is the only one we will consider “safe” for spinal injuries in the wilderness. One thing to note from this video is the guy in the grey shirt holding the patient’s head is in charge. This is always the case in wilderness medicine especially when carrying patients.
The last type of move I want to go over is the litter carry. This move is necessary when the patient can’t walk on their own and you don’t want to carry them out on your back or by some other ridiculous method. Also, this is ALWAYS the method we will use when we suspect spinal injuries. On that note, as you watch the video you may think “that doesn’t look super safe for a broken spine”. I agree, this is only to be used for spinal injuries if there’s no hope of a medical team with other equipment coming to you. If you’re waiting for search and rescue and it’s not a life or death situation don’t carry someone with a broken spine like this. Also, you may notice that the people in this video use some materials that you may not always carry. That’s okay. The important part of building litters is improvisation, this video shows you the basic structure of how one should work. I will say that if you don’t carry a tarp with you, you should. They are crucial for carrying patients, building shelters, collecting materials, and a lot of other things.
I hope you guys enjoyed this post! Have a great week everyone!
Happy SEVEN year TSCF Anniversary Tami!
Tami has been with us since the beginning. She joined our gym September 27, 2014.
She and Coach Leslie met while they were in yoga teacher training. They instantly hit it off.
Tami's spirit is strong! She is a survivor of some of life's harshest situations.
Through her training with us she has developed physical strength that recently helped her recover from a very difficult situation.
Her toughness is balanced by a healing massage therapy practice. Her hands are magic and her healing touch is appreciated by many of us at TSCF. You can also benefit by booking a massage with Tami.
What was your life like before you started training with True Spirit CrossFit?
I was a runner and used the weight machines when I was in the gym. I was afraid of free weights
What brought you to True Spirit CrossFit in the first place?
I met Leslie in yoga teacher training and came to her grand opening of TSCF.
What was your first impression? Has that changed?
That I’d never be able to do CrossFit. Yes it has changed it’s been a slow journey but I get stronger everyday
What was the first thing fun or positive thing you experienced while training with us?
Realizing that I actually could lift the weights and do the WODs even if it has to be a little lighter. I’ve learned to listen to my body
Are you working on any special CrossFit related skill now?
All of it! I continue to work on technique and trying new things even if I might not be very good at it, including nutrition!
How has you life changed since training with TSCF?
I’ve learned to believe in myself and that I’m stronger than I think. It also helps me in my massage practice by doing the WODs and knowing in my own body how someone else may feel.
What's your favorite True Spirit CrossFit memory?
All of it! The gentle pressure relentlessly applied in each class to push myself just a little bit more!!
Dec 5-9 - Podium Week
Dec 5 - FREE AED Training
Dec 9 - Bring a Friend Day
Dec 17 - Reindeer Games Holiday Potluck Party
Dec 23 - 6, 9 and Noon classes only
Dec 24-26 Gym is Closed
Jan 2 - Gym in Closed
Jan 13 - Feb 3 Row'd Royalty
Feb 17 - March 3 - THE OPEN
March 6-11 - Femme Fatale Week
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