|
Sunday was Meg's 7 Year TSCF Anniversary! She is one of our OG members and we just love it when she walks through our doors with a big smile and some amazing shoes. Thank you Meg for your loyalty and dedication to yourself and our TSCF community. Meg Segal - Why do you Do CrossFit?What was your life like before you started training with True Spirit CrossFit?
Before coming to True Spirit I thought CrossFit was an "agro-workout for weight lifter type of people" What brought you to True Spirit CrossFit in the first place? Kerri brought me to TSCF. I had been playing volleyball with her for years. She had been getting stronger and was playing better. When I asked what she was doing she said CrossFit. It was probably two years later that I actually took her up on the invasion to come with her to a class. What was your first impression? Has that changed? The class I went to with Kerri was a partnership work out and we were the only ones there, so it was fun, but kind of odd. The first class that I went to on my own, after Foundations, was one of the most welcoming experiences I have ever had in a group setting of people I didn't really know. Matt Conner recognized me from our children's school and everyone was encouraging and kind. I loved it immediately. What was the first thing fun or positive thing you experienced while training with us? I really like the body weight stuff, burpees, pushups, box jumps, running and pull ups. But I'm beginning to love the weights. Front and Back Squats rock my world Are you working on any special CrossFit related skill now? Double unders are my Kryptonite. The challenge is real. I WILL GET THEM! I also really really want to do a muscle up. I'd also like to increase my 1 RM back squat. How has you life changed since training with TSCF? All of my athletic endeavors are more fun. I have broken my personal records in running and have participated in more variety of things then I ever have before. I'm mostly having more fun in all parts of my life. I am less stressed about my business and my family because exercise is a much more consistent part of my world, thanks to CrossFit. Oh yes, I had a bone scan about a month ago and I no longer have Osteopenia!! No drugs, only added weights and calcium. What's your favorite True Spirit CrossFit memory? I have so many favorites, but what I like most is being present when someone does something for the first time that they didn't know they could do; Sam's first pull up, Alison's dead lift, watching Matt comeback from his ankle injury and killing it, Duane's massive amount of weight that he can dead lift, Leslie making Clean and jerks look easy and graceful, Tami's Kettlebell swings, I can go on and on and on and on..... and I also like it when I surprise myself.
0 Comments
 Hard to believe we were still smiling at 3am. All four of us in this photo completed all 21 Femmes. THANK YOU!Sunday morning at 0300 a small group of weary Coaches and athletes departed our gym. We were tired and immensely proud. We had just completed Coach Nick's Femme-Fatale-a-Thon during which we completed 21 CrossFit workouts and raised over $1000 for three important local non-profits. The "fun" started at 8am on Saturday with a spirited group of about a dozen folks all ready and eager to take on their favorite femmes. Coach Nick had a plan that we could all follow, or we could do which ever workouts we wanted. Most everyone knocked out Fran and Annie in that first hour. Most everyone who joined us in the morning had intended to only complete one workout, but these workouts are alluring and irresitible and most got seduced into doing more. Check out what some of our incredible athletes accomplished on Saturday and early Sunday morning.  Coach Micah was the first to finish all 21 workouts at 11:45pm Saturday night. He completed some of the bigger Femmes, Eva, Kelly earlier in the day when he was fresher. He suffered some ripped calluses and smartly switched to modified pull-ups to protect his hands. He did not take a break much longer than 30 mins and changed his shoes and socks frequently to protect his feet from blisters. He is grateful to Debbie who joined him on Chelsea, a 30 min EMOM of pull-ups, push-ups and squats.  Coach Leslie was the next to finish all 21 Femme at 12:45 AM Sunday morning. She, too, completed the bigger Femmes in the morning and afternoon when she was fresher. She also rucked with 30# all of the running workouts and substituted ruck step-ups for all of the box jumps. She modified all of the pull-ups, over 1000, to a combination of ring rows, jumping and banded pull-ups. Her highlight was doing Grace with Coach Mattias at the men's weight of 135# and she is grateful to Char who joined her for Chelsea.  Anne, Kerri and Faith all brought their A games and surprised themselves with just how strong they really are! Of course, we Coaches know what badasses these babes are, and it was our absolute pleasure to watch them absolutely crush it. Anne completed 13 workouts and stayed with us until the bitter end. We are also grateful to Elisa who joined us at 0230 Sunday morning to cheer everyone on. Kerri completed 12 workouts and did an outstanding job of photo documenting the day. You can see her album on Facebook here. Faith intended to do "just a few" Femmes and completed 9! She also supported us by supplying a Thera Gun and taping us up when we needed it. Here are a few photos of these and more badass babes and some badass men and one fabulous comfort dog:)
Coaches Nick and Mattias completed the final workouts together at 0255 Sunday morning. They made excellent workout partners and really supported each other throughout the night. They finished with Eva, which is arguably one of the hardest Femmes. Because it was dark they opted to row all 2.5 miles instead of run, did sandbag rows instead of pull-ups and scaled the kettlebell weight. Coach Nick's highlight was doing Kelly Rx'd at 11 PM and finishing in under 40 mins, which is an accomplishment when she's the only workout of the day! Coach Mattias's highlight is doing all 21 workouts. He did not intend do them all and he found his stride as Coach Nick's wingman. It was a joy to watch these men lean into hard work together. The proved the truth of the African saying, "If you want to go fast, go alone. If you want to go far, go together." You can still donate to our Femme-Fatale-a-Thon! You can donate directly to the different nonprofits of your choosing via their website. All 3 of them are: https://give.warriorsandquietwaters.org/give/305985/#!/donation/checkout https://havenmt.org/donate https://www.heartofthevalleyshelter.org/donate/ Please mention the event in the message with your donation and email Coach Nick a confirmation that you donated only for the purpose of me tracking the total money we raised. Doing this method will allow you to get the receipt for tax deduction. You can also send the money via Venmo to an account Coach Nick made. The username is @Femme-fatale-a-thon. In the comments with your donation please specify how you would like the money split, if nothing is specified it will split it evenly between all 3.   Happy SEVEN year TSCF Anniversary Tami!Tami has been with us since the beginning. She joined our gym September 27, 2014. She and Coach Leslie met while they were in yoga teacher training. They instantly hit it off. Tami's spirit is strong! She is a survivor of some of life's harshest situations. Through her training with us she has developed physical strength that recently helped her recover from a very difficult situation. Her toughness is balanced by a healing massage therapy practice. Her hands are magic and her healing touch is appreciated by many of us at TSCF. You can also benefit by booking a massage with Tami. What was your life like before you started training with True Spirit CrossFit?
I was a runner and used the weight machines when I was in the gym. I was afraid of free weights What brought you to True Spirit CrossFit in the first place? I met Leslie in yoga teacher training and came to her grand opening of TSCF. What was your first impression? Has that changed? That I’d never be able to do CrossFit. Yes it has changed it’s been a slow journey but I get stronger everyday What was the first thing fun or positive thing you experienced while training with us? Realizing that I actually could lift the weights and do the WODs even if it has to be a little lighter. I’ve learned to listen to my body Are you working on any special CrossFit related skill now? All of it! I continue to work on technique and trying new things even if I might not be very good at it, including nutrition! How has you life changed since training with TSCF? I’ve learned to believe in myself and that I’m stronger than I think. It also helps me in my massage practice by doing the WODs and knowing in my own body how someone else may feel. What's your favorite True Spirit CrossFit memory? All of it! The gentle pressure relentlessly applied in each class to push myself just a little bit more!!  Usually on Tuesdays I highlight the transformation story of an individual member of our gym. Today, I'm highlighting our collective amazingness.
During our quarterly Check-ins we measure body fat and weight. For some of us this produces a bit of anxiety followed quickly by surprise and happiness. That's because the majority of us are making really fantastic and healthy changes to our body composition. There's no easy way to say this, a high body fat percent correlates with a high risk of several dangerous metabolic problems. Heart disease, Type II diabetes, hypertension, and a few others are all linked to a high body fat percentage. Collectively, these problems are called Metabolic Syndrome X, and this is one of the most common and serious co-morbidities for COVID related death. All of these problems are completely preventable through diet and exercise. It's our lifestyle choices that make us healthy or unhealthy, and I'm super thrilled to say that we are a healthy group of happy people. Since our last Check-in we have collectively lost 47.5 pounds! Our men have lost about 21 pounds and our women have lost about 26.5 pounds. We have collectively lost 12.5% body fat! We have collectively gained 22 pounds of lean muscle mass! WOW! There is absolutely no question that we can change our bodies, lose weight and get lean through diet and CrossFit. WE HAVE THE DATA! This is so fantastic! Here's what I know watching all of you amazing people take charge of your health to become lean and happy. - There is no magic pill, shake or cream. - You can't out-exercise your diet. - Calories matter. - Hydration matters. - Sleep matters. - Exercise improves mental health. - Nutrition improves physical health. The folks who have had the most significant changes are working with Coach Audy (mostly women, we have only ONE MAN in the entire gym who's working with her). It's no wonder that our ladies are outpacing our men at making progress and getting learner and healthier. Most folks who are making the biggest changes are also using some kind of wearable technology be it a Whoop, FitBit, Garmin, Polar or Sunto device. These devices place our lifestyle choices front and center and we are making healthier choices in response to the data. I look forward to seeing what our Fall Check-ins bring. I will be excited to report continued positive changes to our body composition and hearing all of your happy stories of improved sleep and performance. Until then, if you want to change your composition and get your nutrition habits in check. Book a nutrition consultation with Coach Audy ASAP! If you are interested in joining us on our Whoop journey, use my link to get your first month free. If you're already a Whoop user, join our True Spirit Whoop Group with the team code: COMM-AD6416. |
Special EventsRecord your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
 
Check out our Flickr page!
Categories
All
Archives
August 2021
|
True Spirit CrossFit
RSS Feed
|
 
|