Spring Cleaning 30 Day Check-List
I know it feels like winter still has us in her grips, but SPRING is only 3 weeks away!
For many of us, spring heralds a big cleaning up and clearing out of all the spaces. Sometimes, this job can be overwhelming and I often find myself standing in the middle of a room wondering what I should tackle first. That's why I love, love, love this 30 days of spring cleaning check-list from Commit30.
You might recall that I started using a Commit30 journal this year as part of my 2023 goal to be more organized. What I love about this journal is that it makes space to commit to a new habit each month (thus the name, Commit30.) Each month since January, I have been sharing a new 30 day check-list or challenge (if you're into that kind of thing) so that you can join me on my healthy habits journey.
January we set SMART goals and intentions for the new year.
February we committed to 30 days of showing your love and gratitude.
This month we are going to clean up and clear out! Let me know if you plan to do a big spring cleaning or if you have a favorite check-list you use.
Are you ready for The Open? The fun starts Friday!
Open the Door of Your Transformation
ll year I have been sharing tools, tips, techniques and strategies to help you create your own #tranformationtuesday story. This week, with The Open starting on Friday, I'm sharing an excellent competition prep guide from Working Against Gravity.
Working Against Gravity is a nutrition coaching service that works with top level CrossFit athletes and everyday CrossFitters like you and me.
They have created this valuable competition guide that will help you get your nutrition dialed in for The Open, tips on staying injury free during the 3 week competition season, creating a winning mindset, and how to approach each week of The Open. The guide is also useful for one day competitions like Festivus Games in April, Tactical Games, Spartan Race, and or the GORUCK evens in June. Even if you're not into doing a fitness competition this year, you'll find the guide helpful in mastering your nutrition.
Check it out below and be sure to download it so you can refer back to it throughout the year.
Let's get read for The Open!
Get Ready for The OPEN!
The single biggest and most exciting CrossFit event starts this week! Of course, we're talking about the CrossFit Games Open. The Open is a worldwide CrossFit competition. It's 3 weeks long, and it is a TON OF FUN.
Every Thursday, starting this week, CrossFit will release a workout. There will be an Rx'd, Scaled and Foundations version of the workout. Our teams have until the following Monday to complete the workout and enter our scores.
The CrossFit Games Open workout will be the Workout of the Day every Friday starting March 1st and ending March 15th. You're going to do The Open workouts anyway, so you might as well participate in The Open. Plus you earn points for your team when you officially sign up!
The Intramural Open is a FREE team event in which we compete against each other. We support, encourage, count reps and help our teammates do fantastic things.
We have two teams. Marvel and DC. You can earn valuable pre-season points NOW for your team. Team DC already has 10 pre-season points and Team Marvel has 3.
You earn points for your team as follows.
Pre Season Points
1. Teams are given 1 point for every athlete who officially signs up for The Open.
2. Teams are given 5 points for every athlete who officially completes the Judges Course.
1. Teams are given 2 points for every athlete who completes a given Open workout
2. Teams are given 2 points for every athlete who PRs or does something as Rx'd (including scaled Rx'd) for the first time, e.g. first toes to bar, pull-ups, double unders, etc.
3. Teams are given 3 points for every athlete who finishes among the top 3 women or top 3 men in the gym per workout (Rx’d, Scaled, Age groups, Foundations ).
6. Teams are given 5 points if they win the “Spirit of the Open” award on any given week (this is determined by the coaches so be ready to nominate an athlete each week)
You can earn up to 6 pre-season points for your team NOW through Monday! Often times the teams with the most pre-season points gets out ahead and stays there. Want to help your team via your brains not brawn? Take the Judges course!
How to Eat for The CrossFit Open!
The CrossFit Open is just 7 days away!
The Open is a world-wide online CrossFit competition and it's SO.MUCH.FUN. We are doing an Intramural Open which means that EVERYONE in the gym is a team player. Have you selected your Intramural Open team yet?
The Open is a competition and we often drive just a littler harder through the Open workouts. Your nutrition over the next 3 weeks will help you perform AND recover.
I'm sharing a great, concise guide to eating well during The Open. You can read it below.
Of course, you'll want a recipe to get you all ready to crush the Open. Click on the image below for a delicious recipe for caramel mocha protein shake courtesy of Working Against Gravity. You'll want to enjoy this shake as a pre or post workout source of important calories and vital macronutrients. Be sure to check out the Working Against Gravity Open Prep Guide that I shared on the blog yesterday!
Record your WOD on Beyond the Whiteboard.
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