What's for Dinner?
WOOHOOO! It's Foodie Friday! This is my favorite time in the garden and at local farms. In our part of the world, early autumn is the true season of abundance. We haven't had a crop killing frost, yet, and these sunny days are bringing everything into ripe perfection. Tomatoes, eggplant, peppers, zuchinni, all of the good stuff is here! To take advantage of this amazing harvest time, why not roast up some amazing local tomatoes and eggplant? We ALL need to eat more veggies, and roasted veggies are a perfect side dish to any fall grilled meats. Click on the image below for the recipe from Dishing up the Dirt. Happy Eating!
The Power of Community
The thing people love most about our gym is the community.
It's very hard when you're an adult to make friends. Seriously! Think about it. Outside of school and church there are very few healthy places where we gather.
The community of CrossFit sure seems like a cult to "outsiders." We use a secret language, drink a special drink, and eat a particular way. This all appears strange and unwelcome to people who are not into CrossFit.
A strong community is what makes CrossFit so special. We are surrounded by like minded people who want to be the best versions of themselves. It doesn't matter what religion we practice, or who we vote for, all that matters is that we show up, do our best and make our fellow CrossFitter feel appreciated and welcome. That's a special thing indeed.
We're all looking to see our amazing TSCF community show up this Saturday for our September Level UP Challenge PR Party!
You will have the opportunity to attempt any workout from any Fitness Level you want. We can even help structure your training session so you can complete several workouts together. Be sure to join me this Saturday so you can unlock your final Fitness Levels!
October Mobility Challenge
The overhead squat is a potent tool for assessing range of motion of shoulders, hips and ankles. It is also a phenomenal teaching tool for bracing and torque. As you go deeper into the squat all of these things, bracing, torque, and shoulder, hip and ankle mobility are at their highest demands. If you you're lacking in any of these it will quickly become visible as your arms bend, your belly goes slack, your shoulders internally rotate and you dump the bar in front of your face.
Obviously, the OHS requires strength and mobility. There's nothing more humbling than having a bodyweight (or more!) back squat yet only being able to OHS with an unloaded bar. In fact, the relative weight relationships between the three barbell squats are essentially 20-25%, i.e. your front squat is about 20% less than your back squat and your OHS is about 20% less than your front squat. If your squat ratios are way off, then you don't know squat:-) No really, you have some work to do.
That's why I'm challenging EVERYONE to participate in our October Mobility Challenge.
On Monday, in all classes, everyone will complete the GOWOD Mobility Assessment. You can download the GOWOD App for free and get a 2 week free trial. We will retest your GOWOD Mobility Assessment and the top three most improved women and top three men will win a prize.
I encourage ALL of you do to GOWOD at home. To do that you will need a premium GOWOD account. It's $14 a month and to get that discount code email me.
If you don't want to participate digitally, you can download and print the mobility worksheet below. The mobility exercises correspond to the book Becoming a Supple Leopard.
No matter which option you choose, spend 8-10 mins a day on mobility and you will certainly see improvements.
October Mobility Challenge
Flexibility (which we often call mobility) is a physical trait that can be trained and it is ESSENTIAL to CrossFit. You simply must have full range of motion of your ankles and knees to squat to depth. You must have full range of motion in our shoulders, elbows and wrists to support and receive the bar safely in the clean or snatch.
We take mobility training seriously and lead you through specific mobility practices every class to prepare you for the workout of the day. Some of you NEED MORE practice! Mobility can be practiced daily:)
To help you improve your Mobility we are starting an October Mobility Challenge on Monday. You can do this challenge via GOWOD or for free by downloading the mobility worksheet below.
To participate in the challenge you must complete the FREE GOWOD Mobility assessment. Then, do your mobility exercises every day.
The person who improves their your mobility the most wins. Easy Peasy:)
All is take is 10 minutes a day to improve the issues in your tissues.
About half of the gym has completed the free GOWOD mobility assessment. This is how we collectively stack-up.
Here's the free spreadsheet if you want to work on your mobility like an OG:) This program relies on mobility exercises in the Becoming a Supple Leopard book by Kelley Starrett.
The good news is that like weightlifting, flexibility and mobility improve with practice. If you would like to improve your range of motion, ask Coach Leslie for the gym discount code for a GOWOD premium membership.
Record your WOD on Beyond the Whiteboard.
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