How are you doing for our #getout in May Challenge?
We have just a few more days remaining in May and now that spring is finally here it's much easier to get out and have some fun.
I hope you've been enjoying our #getout challenge. This past weekend I was able to mark off 21 things on our list. The Ruby Valley is a great place to #getout and the birding was most impressive.
You might wonder why we have regular challenges at the gym. Perhaps just exercising is challenging enough?!?
Our challenges are meant to help us practice and establish healthy lifestyle habits. Fitness is more than just doing the workout of the day. Fitness is how we eat, how we drink, how we handle stress, how we handle difficult situations, it's the strength of our social relationships, it's how much sleep we get, it's how we spend our "leisure" time, basically it's everything we do when we're not exercising.
For some of us, the Covid-19 pandemic has created a bounty of leisure time. For others, it has completely eradicated leisure time.
We want to help you have some fun in May with whatever leisure time you have. Perhaps it's only 10 mins at the end of a long work-at=home day. You can still #getout and take a walk in the fresh air. I bet you can find a nest or explore a neighborhood trail in 10 mins from your front door.
Maybe you have plans to #getout and go camping this weekend. Well, you have plenty of opportunities to find all of the plants and animals on our list.
We will have another opportunity to attend at TSCF outdoor workout this Saturday. We are participating in the Spartan Virtual Race and will set-up a 5K course that encompasses Oak Springs park and the Gallatin County Regional Park. Stay tuned for details. You can learn more about the Spartan Virtual Race here.
We're revisiting Hero workout Chad today.
Today we are doing the Hero WOD Chad. This workout takes most people about an hour. If you have a small backpack that you can load up, use it. You can step onto your stairs, a step-stool, or a sturdy box. You could even get outside and climb a hill.
The story of Chad's Hero WOD is fully detailed in The Morning Chalk-Up. You can read the full story here.
The workout is named after Chad Wilkinson a 22-year active duty SEAL stationed in Virginia Beach, who took his own life on October 29, 2018.
I programmed Chad, or our version of half Chad, because it's a workout that has meaning to many of you, and I want to highlight that May is Mental Health Month.
Chad committed suicide. Here was a man who was a fierce warrior, a husband, an athlete, a mountain climber, a friend, and a tortured human.
The Covid-19 pandemic is one of the greatest obstacles of our lifetime. Collectively, we are experiencing grief, anxiety, boredom, anger, sadness, and uncertainty. Never before in our lives have ALL OF US gone through this together. Individually we may have overcome more challenging times. Together, we are experiencing a vast array of emotions.
Now, more than ever, we need to be open and honest about our mental health. While we are still supposed to be physically distance from each other; please, let's be sure we are not socially distant. Reach out to your friends, family, gym buddies and make sure they know you care. If you feel lonely, reach out to me.
One of the things I absolutely know to be true is that working out improves my mental health. While I have personally been through more difficult times than the Covid-19 pandemic, (pretty sure nothing will ever top being in a war), I have had many down days during the past 2 months. Worry about the future of True Spirit CrossFit, uncertainty about what I would do if we had to close, and anxiety about how we will make it through the summer.
These feelings and emotions feel like the weight of the world on my shoulders. Every time that I feel like I won't be able to surface out of the dark hole of despair I start moving my body. I literally start with an inchworm. Then I do another inchworm. After about 4 inchworms I feel my body start to respond to movement. Then I know I can do the WOD. Doing the workout of the day always, and I mean ALWAYS, brings me up. I have never, ever regretted doing a workout. I have only regretted when I don't.
This year's May is Mental Health Month is focused on 5 practical tools that everyone can use to improve their mental health and increase resiliency.
You can learn about all of the mental health tools available in this year's May is MentalHealth Month toolkit by clicking the image below.
Today is deadlift day at the gym! WOOOOHOOOOOOOO!!!!!
Seems like we're all waking up from a bad dream. We stayed home for 8 weeks and a few weeks ago we entered Phase 1 reopening.
Yesterday, Gov Bullock announced that on June 1 we will enter Phase 2.
Now that we're awake we are ready for summer. Bozeman beach, the bikini hatch on the Madison, and all other fun summer activities are calling our name and some of us might not feel confident in our summer clothes.
Give yourself some grace. None of us were getting beach body ready when we were stuck at home.
Know that this summer you're going to be healthy, and that's way more important than looking good naked.
You can re-establish good nutrition habits, now, that will help feel more confident in your daisy dukes and muscle shirts.
First, know that you can't out-exercise your diet. I have written about this before.
Second, know that you're not going to sustainably get beach body ready in just a few weeks.
Many of us have successfully worked with Coach Audy on a "cut" or weight loss program, and those programs take at least 10-12 weeks and are a gradual loss of about 1 pound per week.
I worked with Audy at the beginning of the year and lost 10 pounds over 10 weeks. She has kept me on "maintenance" for 12 weeks before we started talking about a second cut. I needed to re-establish and maintain healthy habits, e.g. sleep, hydration, stress management, before we considered calorie restriction.
So, how can you get ready for the summer? Start by making your lifestyle bullet proof through healthy habits:
Get enough sleep (7-9 hours for most of us)
Drink enough water (1/3-1/2 your body weight in ounces)
Eat lots of fruits and vegetables (800g in weight)
Prioritize protein (aim for 1g per pound of lean body mass)
Manage stress (journal, go for walks in nature, meditate and pray)
Reduce alcohol consumption
Once you have dialed in these choices, then it's time to consider a "diet."
Until then, have confidence that the hard work you do at the gym and with the at-home workouts are making you physically and mentally healthier. In this current situation I'll take healthy over sexy any day of the week.
If you're hell bent on looking hot for the summer, contact Coach Audy.
I've had quite a few people say to me, "I’m not sure I want to come back to the gym yet. What should I do when you reopen?" My answer? Return when you're ready and if you're not, we're going to keep coaching you at home.
Not everyone is ready to return to the gym. That's OK! While we have been given the green-light to open our doors, all of us still have to make our own personal risk management decisions. Everyone has the right mitigate their own risk.
Heck, not all of our coaches are ready to return to the gym. With full time work-from -home jobs and full time families, the double full-time obligations are damn hard to manage.
We will continue to remotely coach anyone who wants to stay home. None of us are at the gym anyway on Tuesdays and Thursdays so we're all still working out at home at least twice per week.
To make sure everyone is safe and comfortable at the gym we have limited our operational capacity to 8 people per training sessions.
You must enroll in a training session. If your name is not on our roster you can't come in the gym. You can enroll via the Pike13 client app. Click on the blue buttons below to install the Pike13 client app on your phone.
The App will let you know how many spaces remain for each training session.
We need to know who's attending a specific training session because we are personally setting up your workout stations.
You are assigned to a freshly sanitized 6 x 8 foot station (that's 48 sqft per person) that has a place for you to put your water bottle, your phone and any other personal gear you need. Your station has a kit with a whiteboard, 2 WB pens, a bottle of hand sanitizer, a bottle of liquid hand chalk, a 1 inch band, a foam roller, a PVC pipe, a bunch of paper towels and a bottle of disinfectant.
All of the equipment you need for the workout is set-up at your workout station. Yesterday we had plyo boxes and wall balls set up for each individual. Tomorrow we will have barbells and bumper plates laid out at each station. Your 6 foot wide station is set 3 feet apart from your nearest neighbor. With all of your equipment in your own personal orbit, you never have to leave your personal station, unless, of course, it's a running day:) Even then, we have set up the flow of the gym so that you can easily keep 6 feet (and more!) physical distance from everyone in the gym.
When the weather permits, we can open both of the big bay doors and make it feel like we're outside. We can even take equipment outside!
After each session you sanitize everything you touched and your coach sanitizes the floor.
At the end of each day the coach disinfects everything including door handles and light switches. We put all of the day's equipment away, disinfecting as we go, and lay out all of the equipment for the next day's session.
We are ready for you when you're ready to return. How do you know when you're ready? You must calculate your own risk to benefit analysis. We have done as much as we can to make the gym a safe place for everyone. No matter if you want to continue to stay home or head to the gym, we are here to make sure you're sweaty, safe and happy.
Record your WOD on Beyond the Whiteboard.
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