 The noon class sporting blue & gold for last week's Open MSU Homecoming theme. Today's theme is Super Heroes and Heroines. Are you ready for another CrossFit Open Workout? Did you see Dave Castro's hint? Does it all make sense now? The Open is such a fun and exciting time to be a CrossFitter. You'll remember these workouts for a long time and we will revisit them in August because, hey! We're Open in August:-) The Open is a competition, which means we have a bit more adrenaline, cortisol and a few other hormones coursing through our bodies pre-, during, and post-workout. We find an intensity we didn't know we had and we push ourselves harder than ever. That's why recovery is so important. Meal prep is an important habit to develop to aid in recovery and fueling our workouts. The 5 weeks during the Open is an outstanding time to develop it. One of my favorite nutrition resources, Working Against Gravity, just released an excellent blog on how to develop a meal prep habit in 4 easy steps. If your meals don't look like the image below, it's time to put some effort into feeding yourself. Click on the image for the meal prep guide and a recipe. Enjoy and good luck with 20.2! 
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 We have so much fun while rowing! I absolutely believe that CrossFit makes us better. Not only does our physical health improve, our mental and emotional health also improves. I have been blogging about mental toughness every Thursday for several years now, and I'm so happy to discover that CrossFit has also published articles on mental toughness. I'm sharing this article by John Hermiz a Level 1 CrossFit trainer and a psychologist specializing in behavior change. The article is worth reading entirely, and here a few guidelines Hermiz found useful in helping athletes develop toughness and confidence. Start off at the right level. A beginner needs to experience success, not failure. Therefore, use proper scaling. Set up yourself and others for success. No one gets better by constantly failing. It won’t help to get injured either. Don’t try to run a marathon without proper preparations. It will be a horrible experience, and if you manage to push yourself through, there’s a real risk of injury. Remember to represent your favorite Super Hero or Super Heroine in class tomorrow! It's the CrossFit Open Workout 20.2. It will be released tonight at 6pm. What do you think it will be?
 Steve squats in style:-) Monday I busted the myth of the cleanse and suggested that you might be able to make yourself feel better if you just drink enough water. I know drinking water isn't as sexy as doing a cleanse. But, hey, I'm here to tell you the straight truth not try to sell you a nutrition system based on magic powders, pills, tinctures, and elixirs. We have an outstanding nutrition system just down the road, it's called Rocky Creek Farm. Hydration is an often overlooked health practice that has numerous benefits. Being adequately hydrated can make your skin look great, help reduce joint pain, reduce hunger, and a whole mess of other good things. Check out the image below, click on it if you like, to learn all the benefits of staying adequately hydrated.  One of the reasons I suggest focusing on your hydration rather than wasting your money on a cleanse is because water does much of the functions most cleanses claim to do. Water has seven primary functions in our body:
Recommendations vary on how much to drink. I like the 1/3-1/2 ounces based on body weight recommendation because it's tailored to each individual. For example if you weight 140lbs aim for 42-70 ounces of liquid every day. If you weight 180 lbs aim for 54-90 ounces daily. If you want to lose weight aim on the higher side. The good thing is that you don't actually have to drink water to get the benefits of being hydrated. Contrary to popular belief unsweetened coffee and tea are not diuretic and actually contribute to your hydration. So does your post-WOD FitAid, Core Power, protein shake, and so do fruits and vegetables! If your preferred quaff contains carbohydrates, e.g. coconut water, beer, wine, scotch, the carbs impact your blood chemistry and don't have the same hydrating effect. It's ok to drink these beverages, but anything over 8 ounces doesn't count toward your overall hydration goal. So the next time you're tempted to buy into that cleanse system, check yourself and save some money. Focus on drinking 1/3-1/2 your body weight in ounces of water for 2 weeks and see if you feel better. My money is on the dihydrogen monoxide! Today is Sarah G.'s birthday and I thought it appropriate to share her 100 Day Fitness Journey with you today.
Sarah has a fantastic attitude and we love seeing her smiling face when she walks through our doors. Sarah started training with us for about 5 months now and she also does Nutrition Coaching with Audy. She has lost 12 pounds, 6% body fat and gained 4 pounds lean muscle mass. Sarah is an avid rec. league soccer player and she was so happy that she could play faster and longer this season than she ever has before. Sarah says that every class makes her feel like a winner! We can get behind that! Happy Birthday Sarah and keep up the good work! |
Special EventsCrossFit Games Open
Open Weekly Themes Oct 11 - Blue & Gold Oct 18 - Superheroes Oct 25 - Animals Nov 1 - Halloween Nov 8 - Military Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
 
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