 Wall balls are on the menu today. How hungry are you? Cravings vs. Hunger"Hunger is the best sauce." - Michael Easter
When was the last time you were actually hungry? So many times when we feel like eating we might actually be feeling cravings rather than actual hunger. Actual hunger comes on gradually, is felt physically in your stomach, and is easy to satisfy with ANY FOOD. Cravings come on suddenly, are specific to a particular food, are habit driven, and hard to satisfy. One of the biggest myth's in our modern food accessible world is that it's NOT OK to be hungry. We are encouraged to eat at the first sign of discomfort be that physical or emotional discomfort. Often times we eat because we've developed a habit to eat at a particular time or after an event. There's a strong psychological component to why we eat what and when we do. Here's the ultimate test of hunger vs. cravings. Are you hungry enough to eat baked fish and steamed broccoli. No? Then you are not hungry but are craving. I learned that it's ok to be hungry from my nutrition coach. She coached me through a 20 lbs weight loss after I finished my competitive weightlifting season in 2019. Many times our weekly coaching calls focused on how I managed my hunger. I can tell you from experience it's not managed by eating the things I WANTED. The things I wanted to eat did not satisfy my rumbling belly. Things that satisfied my rumbling belly were a very large glass of water followed by lean protein and vegetables. Yes, many times I ate baked fish and steamed broccoli. So the next time you find yourself reaching into the fridge, pause and see if you're willing to eat baked fish and steamed broccoli. If you're not, drink a tall glass of water, step away from the fridge, and plan your next lean protein and veggie rich meal. Good luck!
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 Ring rows are on the menu for everyone today. If you have pull-ups, you will elevate your feet to a 12 inch box for the ring rows. One of the things I love about CrossFit is that no matter how long you've been doing it, there's always a higher level skill towards which you can practice and train. You can finally hold downward facing dog for a minute? Terrific! Now it's time to lean off a box and hold yourself in a supported handstand. You can do that? Awesome, now it's time to develop your kick-up skills. You can kick up and hold against the wall? Fantastic! Now, it's time to develop your free handstand and handstand walking skills.
No matter where you are in your CrossFit journey, you can find new challenges once you master the basics. If you rush forward into a skill for which you have not progressed through the basics, you will certainly walk out the door frustrated and perhaps injured. I have played many sports in my life gymnastics, soccer, softball, rowing, springboard diving, and now the sport of fitness: CrossFit. Each sport has taught me the importance of progressions and drills for skill development. You wouldn't think a sport like rowing has drills and progressions, but it does! I learned to row in a huge barge that was super stable. My rowing coach could walk down the middle and correct our technique. Once we mastered rowing the barge then we started rowing a heavy wide shell. Once we could row in that, then we moved into a sleek and fast fiberglass shell. But, if we had tried rowing in the racing shell first we certainly would have flipped. Flipping over in the recently thawed Potomac River is not recommended! What skills do you want to develop? Where are you in your progressions to higher level movements? Share with us in the comments.  Kristian runs in the 5:30 class. Today's workout is programmed by Coach Chris Hinshaw of the Aerobic Capacity Specialty Course. The workout is designed to help you develop pacing and knowing when you're in trouble in a workout. A skill many of us don't understand is knowing when we're OK and when we're not. You will work on that skill today. Coach Hinshaw coached Mat Fraser, Rich Froning, Katrin Davidsdottir and a whole squad of CrossFit Games athletes. He is the master at helping athletes understand their maximum sustainable pace. According to Coach Hinshaw, "The more common way we hear that is lactate threshold or anaerobic threshold,” he explains before delving into the science of individual endurance capabilities. Check out a preview of how to determine your anaerobic threshold in the video below. Click here if you'd like to watch the entire 9 min video. Coach James is attending a continuing education seminar with Chris Hinshaw in September. We are excited to offer more aerobic capacity seminars after he completes his training.  No matter if you drag it or carry it, your legs will feel like lead by the end of it. There are many ways to do it right. That's one of Coach Leslie's favorite sayings.
When we decided to open True Spirit CrossFit & Yoga, we wanted to get back to the true spirit of CrossFit. For us, this means mechanics (technique), consistency (practice), intensity (going hard). It also means infinite scalability and personal training in a small group setting. We love knowing exactly what you all want to achieve and scaling (sometimes up!), modifying, and tailoring each WOD for you. Where you are in your body changes every day, and we get that. That's why we always say, "We'll meet you where you're at today." |
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