 Coach Dover is great at using play as a warm-up in the 5:30pm class. Fitness in 100 WordsEat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. Those 100 words are the original CrossFit charter. They serve as guidelines for how to eat, train and PLAY! Playing is an important part of mental and physical health. Playing, whether it's a new sport, or just having fun moving your body is something we all used to do regularly as kids. Yet, as adults we have limited opportunities to move our bodies just for the pure joy of movement. We don't give ourselves time to explore what our amazing bodies can do. USE YOUR FITNESS and express yourself by trying a new way to move this week. Dance, do yoga, go skiing, throw an axe, go for ruck, make snow angels, whatever. Give yourself freedom and permission to have fun and move your body. It can do so much. Let's play!
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 Hel, the Norse goddess of death, was seen this past weekend wielding her deadly machete, Will she make her appearance at the Night of the Living Deadlifts this Saturday? Today the #bosslady turns Fifty-Onederful. She is happy to be in the best shape of her lift and is excited to compete in The Tactical Games Championships in the inaugural Masters Women division in Austin, Texas November 4-6.
 Coach Leslie running into this week like... â–¡- @recon_ro Tactical Games National ChampionshipsI have qualified for the brand new women's masters division of The Tactical Games National Championships. I will be competing near Austin, Texas November 4-6! I started competing in The Tactical Games (TTG) this year and so far have completed three competitive events. It was my third TTG event, in Oregon in July, when I competed in the elite division where I earned my spot into the new women's masters division.  Going over the 8 foot wall at the Oregon Tactical Games. â–¡- @recon_ro The official Tactical Games mission is to test the skills and readiness of tactical athletes from all backgrounds. You don't have to have any military or law enforcement to compete. In fact, one of my Tactical Games buddies, who was also my judge in Utah, is a stay at home mom of 2. I was drawn to the Tactical Games for several reasons:
 Moving the 100lb sandbag at the Montana Sniper Challenge. â–¡- @recon_ro Typical TTG are two-day events with 3 "battles" each day and a floater workout. One floater is physical and one is a test of shooting speed and accuracy. For the past 3 TTG competitions I kept to my regular 5 day training schedule of CrossFit Mon, Tue, Wed & Saturday, rest days on Thursday and Sunday and rucking about 2 miles 3-4 times a week with Nanook. I also shoot at least once a week. The National Championships are 3 days of competition with 3 battles each day and at least one long event and 2 floaters. I already know the long event will be a run or ruck of at least 3 miles but probably longer. Training for the National Championships is much more intense! For the past 3 months I have been keeping to my regular training schedule and have been increasing my training volume, meaning I'm adding in some double day workouts. Since I know I'll be doing 9 workouts over three days of competition I needed to start getting my body ready to handle that much physical activity. I started this gradually by adding in 1 additional workout each week. For example, last week I completed 11 workouts over my regular 5 days of training. Some workouts are long and some are short, I am training time domains similar to what will be tested at the games.  Climbing the 12 foot wall at the Oregon Tactical Games. â–¡- @recon_ro This week my training will shift so that I complete three cycles of 3 days on and 1 day off before I start my taper week. I will complete 9 workouts over each 3 day block. My focus will be on volume AND recovery. I'm relying heavily on my Whoop to help guide my sleep and recovery. I will be drinking much more water and focusing on lean protein and complex carbohydrates from real whole foods to aid my recovery. I have also increased my shooting practice. I shoot live fire (with bullets) at the range 2 days per week and up until last week I have been shooting dry fire (no bullets) training at the gym once a week. For the next three weeks I will be shooting live fire twice a week and dry fire training every day. I would like to shoot more live fire but bullets are expensive! I have a laser dry fire system that I use at the gym and it's a very cost effective way to practice. I just make sure all the gym doors are closed and locked so no one drives by and sees me aiming in on them! Safety third:)  Having fun at the Montana Sniper Challenge. â–¡- @recon_ro One of my values is staying capable and relevant as I age. In one week I will turn 51 years old. I will not go gentle into that good night. I will rage against the dying of the light! I have confidence that if my family, my friends or my community needed my help or protection I can be there for them. If there is ever a disaster in my community I want to be one of the helpers, one of the rescuers, not one of the victims. Staying strong physically, mentally and spiritually is essential to staying engaged in life.
I hope you're inspired to compete in something this year. Share with me in the comments what you have set your sights upon in 2023!  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!
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Special EventsDec 5-9 - Podium Week
Dec 5 - FREE AED Training Dec 9 - Bring a Friend Day Dec 17 - Reindeer Games Holiday Potluck Party Dec 23 - 6, 9 and Noon classes only Dec 24-26 Gym is Closed Jan 2 - Gym in Closed Jan 13 - Feb 3 Row'd Royalty Feb 17 - March 3 - THE OPEN March 6-11 - Femme Fatale Week Record your WOD on Beyond the Whiteboard.
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