Shift HappensWe will celebrate our 10th anniversary this July. We started in half the space we're in now. After one year we negotiated the expansion into the warehouse space to the south. Unfortunately, that south side space is no longer available to us after July 1 and we will be shifting everything back into our original space. We're going back to our roots!
This shift back into one space will impact some of our classes more than others. For the majority of you it will be fitness as usual. For some of you it might mean a shift to another class time. I will continue to program for the gym and now I will be even more creative with our reduced space. You can expect to see more outdoor training sessions through the summer. Once the snow flies I will adjust our programming and class times as needed. For now, you can have confidence that your coaches are committed to providing you with the best training environment possible. We will adjust class sizes to maximize safety and efficacy. If we need to offer other class times we will do that. Change is the only constant in life. When shift happens our best reaction is to adapt, improvise and work to overcome any obstacles. That's what your coaches are committed to doing to help us all adjust to our new normal. If you have any questions or concerns about our shift back to our roots please reach out to me: leslie@truespiritcrossfit.com
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How to do CrossFit for 14 Years: Know ThyselfTwenty twenty-four is an auspicious year. True Spirit CrossFit will celebrate its 10th anniversary in July and this month I celebrate 14 years of doing CrossFit. How have I stuck with it for so long? How do I continue to train despite arthritis in both knees? How do I keep pursing elite level fitness in my 50s? How have I done this for 14 years and not been seriously injured? Know thyself. Recently, I wrote about how I have learned to adapt and modify my training to accommodate my arthritis and NOT GET INJURED. I do that by understanding my physical and physiological tolerances. This understanding is one of the very first lessons that is taught in the CrossFit Level 1 Training Course. Aspiring coaches are taught that an athlete's performance will vary based on
My performance for any given workout is dependent upon how much sleep I got, what I've been eating and drinking, the training load of the week, if I'm depressed or struggling with my mental health. It's based on the choices I make for the 23 hours I'm not in the gym training. These outside-the-gym decisions will either set me up for success or increase the risk for injury. Far too often I hear someone say, I hurt myself doing X, Y, or Z. so therefore I'm not going to do X, Y, or Z anymore. The problem is not X, Y or Z, it's that you didn't know thyself and your tolerances. I recently read an excellent article on this very subject written by Dr. Maysa Hannawi. She writes: People are quick to demonize movements. “I hurt my back deadlifting, deadlifts are bad for me.” “I hurt my shoulder pressing overhead, I should stop pressing overhead.” To have longevity in any physical training program, be it barre or CrossFit, we must meet ourselves where we are at on THIS day. Take a close looks at what's going on in our life. Perhaps it's just the impetus we need to make the changes we've been talking about all year. If you need help. please book a check-in with me. Together we can figure out ways to increase your capacity.
Final Intramural Open Week 3Week 3 was classic CrossFit with a higher skill Fran AMRAP. All those pull-ups took their toll. Here's how the teams did. Team DC maintained their lead with 14 people completing 24.2. They had 10 people finish in the top 3 of their division. Team DC earned 58 points for 24.2. However, Team Marvel beat Team DC in 24.2. Seventeen people on Team Marvel completed 24.3. They had 8 people finish in the top 3 and they, AGAIN, earned this week's Spirit of the Open with Marianne bringing her A GAME for her final costume. Team Marvel earned 63 points for 24.3 to beat Team DC who earned 58. Here are your top 3 finishers in each division based on scores entered into BTWB. Rx Non MastersScaled Non MastersRx MastersScaled MastersThis week we did not have any scaled masters men or women completed 24.3 FoundationsSpirit of the OpenAll 5 points this week go to Marianne who had an outstanding costume. Team PointsTeam DC is the official winner of the 2024 Intramural Open with 250 points. They did not win every week, though. Team Marvel beat Team DC in 24.1 and 24.2 and finished the Intramural Open with 234 points. Team DC are the overall winners because they earned 48 pre-season points compared to Team Marvel's 31 points. Those pre-season points really do add up. Next year be sure to take the Judges Course. It's worth 5 points and it's how Team DC established and maintained their lead. New Thursday 5:30pm class starts today!Intramural Open Week 2
Week 2 was a real engine burner! That 20 min AMRAP was a test of physical and mental endurance. Here's how the teams did.
Team DC maintained their lead with 17 people completing 24.2. They had 11 people finish in the top 3 of their division. Team DC earned 67 points for 24.2. Team Marvel couldn't keep up with 15 people completing 24.2. They had 8 people finish in the top 3 and they earned this week's Spirit of the Open with new teammate Maddy completing her very first CrossFit Open workout. Team Marvel earned 59 points for 24.2. Here are your top 3 finishers in each division. Rx'd Non MastersScaled Non MastersRx MastersScaled MastersFoundationsTeam Points
Friday is the FINAL Open workout. Let's get all hands on deck for this one! Remember to represent your team and you might earn this week's Sprit of the Open!
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