WOD Blog

7/13 Transformation Tuesday

7/12/2021

Coach James and Kerri do burpees in the gym before we had the rig.

Tomorrow July 14, is the 7th anniversary of True Spirit CrossFit. It's hard to believe that we've been in business seven years! We started with such humble beginnings. We had only one half of the space we have now. We had only 3 coaches, Leslie, James and Noah. The first month we had only 6 members and we had 2 classes per day just 3 days per week. We've come a long way!
I established this daily blog from the very first day and wrote about ideas, methods, strategies and tactics to help us all improve our lifestyle, physical and mental health. To celebrate our seventh year, I'm revisiting some of my favorite blogs. We will be visited by a new blogger next week! Stay tuned:)
Here's a reprint of a blog I wrote our first month about

All too frequently we have the best of intentions to "get to True Spirit CrossFit & Yoga three times this week," or "eat 5 home cooked Paleo meals this week," or "only drink 3 glasses of wine this week."

However, by day 2 we are sitting at home with a glass of red wine and a bar of "good for you" dark chocolate feeling like crap because we "failed."

You did not fail! You just didn't do the thing you needed to do before the thing.

What does that mean?!? It means you didn't fail, you just didn't put the right sequence of events and choices in order.

You can do the thing you want to do. You first have to learn how to do the things before the thing. To figure out how to do the thing, first think of the thing, then work backwards to identify all of the things that must happen first.

See if you can imagine all the steps — each teeny, tiny individual step — you’d have to take to do the thing.

Draw yourself a thing-by-thing map, or try filling in the blanks several times:
“In order to ____, I have to ____.”

For example:
Get to the gym three days per week.

In order to get to the gym three days per week, I have to stick to a regular routine.
In order to stick to a regular routine, I have to build that routine and put it on my calendar.
In order to build that routine and put it on my calendar, I have to figure out how much time I’ll need for each gym trip.
In order to figure out how much time I’ll need, I have to add up how long it takes me to pack my gym clothes, get to the gym, work out, and get back home.
In order to put the gym on my calendar, I have to find three slots per week that offer the amount of time I just calculated.
And so on.

You’ll notice that there are a lot of things that have to happen here — things you probably never thought of at first.

Keep it simple; don’t get overwhelmed or try to attack this all at once.
All you have to do is tackle ONE small thing at a time, ideally the earliest, most fundamental step.

For instance, if your goal is getting to the gym, try just getting into the habit of using a calendar to plan your time this week.

During this initial skill-building period, you might not even make it to the gym. That doesn’t matter; you’re working on the calendar thing right now.

Next week, you’ll be able to do the next thing. The following week maybe you do the thing, before the thing, before the thing. You see? It's all about planning.

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6/29 Transformation Tuesday

6/28/2021

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How to Level Up

Usually I highlight a member on #transormationtuesday blogs. Today, instead I'm sharing strategies and tactics to help you create your own #transformationtuesday story.
Today I'm exploring how you can achieve your goals by "leveling up" on habits you already do to create a healthy and happy life.
Leveling up means using small, gradual steps to work toward your goals.
Let's say your goal is to run a 10k or do a multi-day backpacking trip through the Beartooth Mountains this summer. You probably think you need to start running a 5K every day NOW. NOPE!
Instead, level up a daily habit you already have. Let's say you take your dog for a daily walk. Level up your walks by wearing a small backpack with a 20# bag of rice. You've just leveled up your daily habit. Your heart rate will be higher and you'll increase your endurance. In a few weeks, when that becomes easy, add 5 mins to your walk. Or do an easy jog for 10 paces and walk for 20 paces. Level up again when it becomes easy and automatic.
The idea behind leveling up is to break down your goal into steps that are so ridiculously easy you can’t fail.
I have written many times on the habits of successful people. It's momentum and consistency that create success. Success creates motivation. It's a positive feedback loop. Start small. Succeed. Increase motivation. Keep going.
I have heard from many of you in our New Year Check-ins that you want to improve your mobility. Or, as someone in my noon class said, "I want to be more bendy." GREAT! I want you to be more bendy, too.
Start small. Start with 2 mins (yes, just TWO minutes.) Sit on the floor and reach for your toes for 2 mins. When that becomes easy, and it will, try for 3 minutes. Or level up by adding another pose for 2 mins. Start small and easy and then level up.
It's sexy to create big and exciting goals. A goal without consistency is doomed to failure. All too often we try to jump into achieving our goal with big and exciting changes. That is why we fail. Start small. Succeed. Level Up. Keep Going. Achieve Goal. That's it.

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6/22 Tuesday

6/21/2021

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Ayla does Grace during Femme Fatale Week.

Happy 3 Year TSCF Anniversary Ayla!

Ayla is an amazing young woman! Today is her three year TSCF anniversary.
She just turned 16 and is CRUSHING CROSSFIT!
Ayla started with our teens program with Coach Heidi. She was a competitive swimmer for BHS and she and several of her teammates trained with Coach Heidi 2 days a week during swim season and three times a week in the off season. Ayla got strong. She got fast. She discovered that she liked CrossFit more than swimming.
She transitioned to CrossFit as her primary sport in 2020. When COVID hit she remained consistent with at-home workouts with Coach Heidi. She was super happy to make the 6am classes part of her regular physical training after we all returned to the gym in May 2020.
In her three years with us she has attended 283 classes and has completed several Femme Fatale Weeks. She just completed her first Murph Challenge this year and is super psyched to do it again next year.
When I asked Ayla what she liked most about TSCF she told me that we treat her like an adult and just accept her for who she is. We think who she is is pretty amazing.
Keep up the good hard work Ayla! We love your indomitable spirit.

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6/15 Transformation Tuesday

6/14/2021

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Prepare to self rescue, no one is coming.

Cora joined our gym August, 2020 so she could get rid of her mom bod, and more importantly recover from three surgeries.
She has been writing about her journey in Montana Parent Magazine.
Cora is a regular in our 9am class and has embraced the mindset that I frequently share with my classes, prepare to self rescue, no one is coming.
Cora has discovered her own strength. She can lift heavy things. Do hard shit. This discovery has influenced her outlook on life. Check out her latest #transformationtuesday story in June's issue of Montana Parent magazine.