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8/9 Transformation Tuesday

8/8/2022

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Michelle's Fitness Level is 55 and her highest category is 77 in Long MetCon.

Level-Up Your Fitness

Get ready for our September BTWB Fitness Level Challenge! This is a fun challenge that might transform your motivation and commitment to your fitness. 
What is the Beyond The Whiteboard Fitness Level? Here is the lowdown directly from Beyond the Whiteboard.
Your Overall Fitness Level is a relative measure of Fitness, meaning it compares your performance to the rest of the community. A Fitness Level of 77 means you are more Fit than roughly 77% of the community. As athletes everywhere continue to improve, it will become harder and harder to stay in front of the curve.
Your Overall Fitness Level is determined by averaging your performance across 8 different categories. For each of these categories you will receive a Category Level.
Fitness Level Categories
The categories include Power Lifts and Olympic Lifts, which are determined by your average levels of those respective lifts.
The Speed category looks at your average levels for Shorter Runs and Rows (100m to 1000m), while the Endurance category looks at Longer Runs and Rows (1000m to 10km).
There are also four Conditioning/MetCon Categories. We have divided Benchmark workouts and other popular workouts into four different categories. The first three include Bodyweight, Light, and Heavy workouts, all 20 minutes and under. The Long category includes workouts where the average time to completion is greater than 20 minutes. By combining your levels in these 8 categories, we get a very broad measure of your overall Fitness.

There is a specific list of Workouts and Movements that are used in calculating your Fitness Level. These workouts must be done as Rx'd (not modified) in order to receive a level for that workout. If you don't have any qualifying results for a category, you won't have a level for that category.
Modified workouts do not receive a level. At this point, there is no acceptable method for comparing differently scaled workouts (that doesn't mean we haven't been trying, or that we're giving up...)
Modified workout results are all put below Rx'd results when calculating levels. It's a standard practice across our community that someone who completes a workout Rx'd automatically beats someone who scales, even though sometimes the scaled time might be considered a better performance. We realize this is not always true, but looking through the data, we discovered the exceptions were pretty rare and not statistically significant.
We only consider your best score/time/lift over the Last 6 Months. We don't look at your awesome Fran from 4 years ago, because it doesn't tell us very much about what you are capable of currently. Conversely, if you are sick, having a bad day, taking it easy, etc., we will not hold that against you. As long as you have a better performance on that workout/lift in the last 6 months, your level will not go down. You will have a little time to redeem yourself while that older result is still within the 6 month window.
We automatically pull in Power Lifts and Olympic Lifts from lifting workouts, so you don't have to do a specific 1RM workout to get credit. We also pull in run and row intervals (e.g. 4 x 400m runs) if they are your fastest, and use them for your Speed and Endurance Categories.
By drilling down to the Category Pages (Analyze > Fitness Level > Bodyweight, e.g.) you can see all the workouts that count for that category, and which one you have done in the last 6 months.
Click Here for The WOD
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7/26 Transformation Tuesday

7/25/2022

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Kim Pribanic is an OG!
She joined our gym on July 16, 2014. Thanks for being with us since the beginning Kim! 

July 14th was our 8th Anniversary! To celebrate, we're sharing the stories of our original members. Our final OG is Kim, who joined our gym two days after we opened. 
​
What was your fitness life like before you started training with True Spirit CrossFit?
I was a gymnast as a kid, then an (alleged) dancer, and a miserable, out of shape wreck for quite a while. I got into trail running in the mid-90’s, which saved my sanity. After some surgery, though, I gained a lot of weight again, and was desperate to find something that would make me feel like an athlete. I’d heard of CrossFit, but didn’t try it until 2012. Fell in love with it, and haven’t changed my mind!

What brought you to True Spirit CrossFit in the first place?
I’d been at another box, but it was sold, and I didn’t like the choices they made regarding coaching. I dropped out for a while, but was ecstatic when I learned that Leslie and James were going to open their own place. Leslie was one of the few coaches I’d trusted at the previous place, so there was no question about joining!

What was your first impression? Has that changed?
I felt like the first priority of my coaches was to make sure I was doing things right, and that I was enjoying the process! It hasn’t changed a bit, unless you consider that I now feel like I’ve got a bigger group of fellow CrossFitters supporting me!

What was the first thing fun or positive thing you experienced while training with us? 
Do you really think I can remember that far back? ;-) I’m sure it happened within the first week of attending, though!

Are you working on any special CrossFit related skill now?
I’d like to get my pull-up and rope-climb back sooner rather than later. Don’t know if that double bodyweight DL will happen or not, but having passed the 200# mark, I feel like it’s possible. To me, a CF-related skill is enjoying the process of finding out what I can do. Some days, my victory is just getting in the door, some days it’s not psyching myself out and finding that I can do more than I thought. Right now, I’m dealing with some things that have thrown me off my stride, but I absolutely LOVE the fact that nobody gives me grief about sliding back a bit. They’re supportive no matter what!

How has you life changed since training with TSCF? 
TSCF has been a big part of learning how to make my physical and mental health my first priorities. I’ve fought depression for years, and making that change has been the most important factor in managing it.

What's your favorite True Spirit CrossFit memory?
If I have to pick just one, it would probably be when I finally found the mental strength to just run the damn 400 meters without walking! It had been so long since I’d been really willing to push myself out of my comfort zone. I’d been afraid of setting off my asthma, or blowing up my hamstring again, or this, that, or the other thing. It felt so good to finally tell my fear to $@#*-off! I’m not always brave enough to do it, but I’m getting there!
Click Here for The WOD
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7/19 Transformation Tuesday - Celebrating Our Original Members

7/18/2022

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​Heather Kahler was our VERY FIRST member, OG-1!

Last Thursday, July 14th, was our 8th Anniversary! To celebrate, we're sharing the stories of our original members. This week we feature, Heather, who joined our gym the day we opened. 
What was your fitness life like before you started training with True Spirit CrossFit? 

It was pretty non-existent. I tried a couple of things but I was so out of shape it was hard to keep going.

What brought you to True Spirit CrossFit in the first place?
I worked with Leslie at a previous gym and you follow her anywhere 😂

What was your first impression? Has that changed?
Best community ever, and still is! Very professional and caring coaches.

What was the first thing fun or positive thing you experienced while training with us? 
Powerlifting! I want to be a badass old lady!

Are you working on any special CrossFit related skill now?
Bodyweight back squat

How has you life changed since training with TSCF? 
I have way more energy and mental stability. I'm just a happier person and I'm no longer terrified of aging!

What's your favorite True Spirit CrossFit memory?
I love all the Nights of the Living Deadlifts!
Click Here for The WOD
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7/12 Happy Anniversary TSCF! Celebrating our Original Members!

7/11/2022

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Kerri is an OG! 
She joined our gym on July 16, 2014

Thursday is our 8th Anniversary! To celebrate, we're sharing the stories of our original members. We start it off with Kerri, who joined our gym 2 days after we opened. 
What was your fitness, CrossFit, or yoga "life" like before you started training with True Spirit CrossFit & Yoga. 
Before CrossFit, I was oblivious. I had always been "active" in team sports and light intensity fun. I felt like I was being fairly good with exercise. But, I was starting to have poor posture issues (headaches) and weaknesses elsewhere. A back twinge (the kind where you lay on the floor for a while) sent me to Abundant Health Chiropractic, and a referral was made to a local CrossFit gym (while I had been intrigued, it took knowing someone else who had experience with CrossFit sharing that experience with me to join!) - and I have never been the same since - totally addicted to feeling well and fit and the team atmosphere! When Coach Leslie opened True Spirit, I knew that is where I needed to be - her quiet confidence and life experiences inspire me to be the best version of me :)

What brought you to True Spirit CrossFit & Yoga in the first place?
I was excited to hear that Coach Leslie was opening her own gym, so I proudly became an OG! While I generally connect with all of my CrossFit Coaches, as mentioned in the previous question, I have always been inspired by Coach Leslie, and I love her coaching style - she is so good at letting you know that your best can be different from day to day yet pushing you as appropriate and needed at times - such a hard balance to find as a coach, but Leslie does this so well! And, she brings this mentality/skill to her own gym and coaching staff.

​What was your first impression? Has that changed?
Like a fine wine, the gym grows better with age. With more and more "lifers" signing on, the gym community becomes more and more awesome. I really miss the tribe when I have to be away for travel! And, when work keeps me away, I feel lightly held accountable - because I am missed, too :) I even made my first 6am class the other day (ugh!), since this was the only time that worked out for me in a longer time period :)

What was the first thing fun or positive thing you experienced while training with us? 
Everything has been so fun and positive! I remember in the early days when classes were still small - Coach James taught a class with just myself and former Coach Jon - the workout was Marguerita! Needless to say, I had two people cheering me on as I finished the last third or so :)

Are you working on any special CrossFit related skill now?
Always - hard to pick just one, but I am really hoping for my first pull-up this year!! COACH'S NOTE: SHE GOT IT!!!!
​

How has you life changed since training with TSCF? 
I am slowly erasing years of bad posture (forward neck issues) and years of some bad form, such as knees moving inward. I feel so much stronger and confident in my abilities. I ran my first 10K this year! CrossFit makes me happy - both de-stressing me from work and a great workout with an awesome community that results in me feeling stronger and healthier.

What's your favorite True Spirit CrossFit memory?
So many good memories - the two best are an early class where I had Coach Leslie to myself for the CrossFit Total workout - two lifts with a personal record best!! The other was the last CrossFit Games where everyone had a blast cheering each other on and thinking up fun costumes :)
Click Here for The WOD
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True Spirit CrossFit & Yoga
Call or text us: (406) 404-6FIT
32D Shawnee Way, Bozeman, MT 59715
Email: leslie@truespiritcrossfit.com
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  • Home
  • Get Started
    • 100 Days Journey
    • Workout of the Day
  • About Us
    • Blog
    • Our Clients' Stories
    • Newsletters
  • Our Programs
    • Remote Fitness Coaching
    • CrossFit >
      • Workout Of the Day
    • Report Ready
    • OCR Training
    • Endurance Training >
      • GORUCK Club
      • Running
      • Cycling
    • Personal Coaching
    • Yoga
  • Contact Us
  • Our Schedule
  • Buy a Gift Card