 Overhead squat, power clean and bench press on the menu today:) Today we are dong CrossFit Total II a workout that counts toward your BTWB Olympic Lifts Fitness Level. This workout is structured like the CrossFit Total in that you have 3 attempts at a max effort. You must declare your attempts to your coach. One of the most common mistakes we see with athletes going for a max effort clean is not meeting the bar when you receive it. When you lose connection with the bar it crashes on you and makes your lift way more difficult that it needs to be. Check out today's Technique Tuesday video to see how to fix it. It's important to note that a squat clean is not required today or in most Olympic lifting scenarios. Power and split cleans are perfectly acceptable. Of course, you can eventually clean more if you learn to receive it in a squat, but for most CrossFitters, a heavy power clean gives you all the stimulus you need to develop power, speed and strength. Good luck!
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 Kathy gets braced to take weight from shoulder to overhead in the 9am class. We are starting our FINAL week of the September Fitness Level UP Challenge! This week we have workouts for these Fitness Levels: Powerlifts, Olympic Lifts, Long and Heavy. If you haven't yet unlocked a Fitness Level, NO WORRIES! I am hosting a FITNESS LEVEL PARTY this Saturday at 9am. 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! We still have prizes this week when you unlock a Fitness Level Category. Remember, if you have more than 1 locked category you can earn a prize for each one you unlock. Your Coach will let you know the FL category of every WOD to help you know if it's one you need to do as prescribed. Last week Kelsi, Kathy, Holly, James and me unlocked a Fitness Level. Will this be your week to unlock a level?
You can also earn a weekly prize for the MOST EMOJIS given on BTWB. I have the ability to track our BTWB engagement and again this week Duane gave 118 emojis winning the Emoji contest 2 weeks in a row!  For the second week in a row Duane won the Emoji contest! Our September Fitness Level Challenge is designed to get us excited about our fitness after a summer of fun in the sun! I encourage you to stay engaged with your gym-mates via BTWB and to have some fun exploring your fitness. It's a time to CELEBRATE what we can do!
 Get ready to run into the weekend! WOOHOOO! It's #foodiefriday! It's finally fall and with these lovely warm temperature my garden is finally GOING OFF! Ratatouille is one of my favorite ways to enjoy the late summer harvest. Ratatouille takes advantage of your tomatoes, eggplant, zucchini, onions and garlic. This Ratatouille recipe courtesy of The Splendid Table takes a long time, it's the perfect recipe for a mild fall weekend. Click on the video to learn how to make weapons-grade Ratatouille. Enjoy!  Last year's Badass Babes weekend in Nashville. Today I'm traveling to Reno with Meg, Heather R. Faith, Heidi, Kerri, Elisa, Cari, and 4 more of our friends for the annual GORUCK's Badass Babes weekend. I did the Badass Babes weekend last year with Meg, Heather and Anne to celebrate my 50th birthday. I'm super excited to show up in Reno with 12 badass babes from Montana where we will join whole bunch of other badass babes from around the country. Starting tomorrow night at 9pm we are doing a GORUCK Tough.  We will be rucking (walking with weight) for an unknown distance, but at least between 15-20 miles, we will be doing an unknown number of workouts, it will take at least 10 hours and probably closer to 12. All the while under the close supervision of former special forces operators. I expect to be wet, sandy, and at times very, very uncomfortable. I also expect that we will accomplish hard physical things, support each other mentally, and cohere as a team of badass babes. We will finish our Tough on Saturday morning and have just a few hours to rest, refuel and prepare for our Basic that starts Saturday at 2pm.  As with the Tough, the details of the Basic will not be provided until the event starts. Even then we will likely not know our final rucking distance until we've achieved it. We can certainly expect more miles, more workouts and more team building opportunities. Why are we doing this? Well, we do earn a some very cool patches.
While patches are nice, they're not the sole motivation for taking on such an event. In our CrossFit bubble we don't think twice about women in their 50s doing hard shit. We run, jump, lift, throw and do all manner of hard physical things. Outside of our CrossFit bubble the notion of 50 year old women doing hard physical shit is uncommon.
We are inspired to do this event because it stretches our comfort zone. Endurance has never been my strength and I am not at all interested in developing it through running. When I caught the rucking bug in January I was so happy to find an endurance sport that got me outside with friends and was not such an impacting grind on my body. I am strong and carrying heavy weight over long distances is something I can do. Carry heavy weight over long UNKNOWN distances is the aspect of this weekend that appeals to all of us. We are all Type A women like to be in control. I, for one, like to know how many rounds, how many minutes, how many reps are expected of me. This weekend I will be expected to just. keep. going. no matter how much I've already done. I think this is a great metaphor for life, really. My goal in life is to just keep going. To keep moving forward. Because it doesn't matter how much work I've already done to get to this place. What matters is the work I have before me. Is there something in your life you want to do that scares you? It's time to register for that big event and start training:) |
Special EventsBTWB Level-Up Challenge in September
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