John is considering his first Spartan Race. It's important to use your fitness for something outside of the gym. How are you using your fitness?
We have a poster in our gym called Fitness in 100 Words. It is the 100 word charter for CrossFit and the very last sentence reads, "Regularly learn and play new sports."
Greg Glassman established CrossFit as a training methodology to make us better inside the gym so we could use our fitness to have fun outside the gym.
It's not uncommon for 2 things to happen when we start really loving CrossFit. One, we want to become competitive in CrossFit. Two, we want to become competitive in a sport we found through CrossFit. The 3 most common sports that CrossFit leads into are Olympic Weightlifting, Powerlifting and Obstacle Course Racing.
The great thing about obstacle course racing (OCR) is that with just a little bit of dedicated time for specialized training most of us can have a super fun race. The same can't be said for Olympic Weightlifting or Powerlifting.
Coach James is our resident OCR expert, well, aside from Meg who is a WOLRD SPARTAN CHAMPION. Meg used the fantastic fitness she gained via CrossFit to become a champion Spartan.
Coach James is excited to help you use your fantastic CrossFitness to have a super fun time with your first (or second or third) OCR.
Coach James is offering a FREE OCR Info Session next Wednesday at 6:30 PM to answer your questions about OCR training. He will be discussing his upcoming 8- and 6-week OCR training specialty courses. Whether you want to do your first or your fifth OCR you should attend our free OCR Info session. Whether you want to run the Spartan in May, the Knuckle Buster in July or the Canine Gladiator (with your dog!) in August, you should attend our free OCR Info session next Wednesday at 6:30 PM. Coach James loves to do fun things outside the gym and he's here to help you do the same. But, don't take it from me. Here's a bit from the Coach James himself:
"We live out in the world, not in the gym. I live to play and adventure rather than work out. The gym however is a great place to practice, in a controlled setting with expert coaching, movements and techniques that will allow us to be stronger and more capable when we do go out in the the world and pursue adventure, whatever that adventure may be. Adventure by my definition is the pursuit of new places, people, mindsets and activities. Adventures, in particular in the outdoors, allow you to explore yourself in relation to the world.
We'll see YOU at the free OCR Info session next Wednesday at 6:30 PM. If you can't make it, no worries, we'll be hosting this session LIVE on Facebook.
Today's Femme Fatale is truly a workout of the people. she's a much loved mash-up of two famous Femme's, one of whom was introduced on November 11, 2004 and the other August 7, 2008.
As far as we know, it was programmed for the first time publicly by CrossFit Apex (Souderton, PA, USA) who posted it as their workout of the day for Tuesday, April 28, 2008.
She was picked up by CrossFit HQ and included in the 2010 Hawaii Sectionals (the precursor to Regionals back in the day and the year Coach Leslie started CrossFit).
CrossFit officially launched in 2000. It started as a free resource for high intensity workouts. It's early days were truly an underground fitness movement that loads of people followed and did the workouts of the day WODs on their own at home or in a big gym. It remains a free resource for workouts, you can go to crossfit.com today follow the mainsite programming on your own.
Now, CrossFit is 19 years old (yep, it's been around a long time) and is a major player in the health and fitness industry. CrossFit HQ has several new initiatives in addition to fitness. They recently launched a series of videos demonstrating how CrossFit workouts can be done at home by elderly and sedentary people. Perhaps you can help your mom or grandma do Tabata squats like this?
CrossFit HQ recently launched a new CrossFit Health program that has 2 main initiatives:
Exploit the influence of agriculture and pharmaceutical lobbyists in science and public policy.
The CrossFit Medical Doctor Level 1 (CFMDL!1) Seminar which trains medical professionals in the CrossFit method so that they can share with their patients and fellow CrossFitters information on the importance of role of lifestyle choices in the control of chronic disease.
It is very exciting to be part of a health and fitness organization that seeks to improve people's lives through lifestyle, nutrition, exercise, friendship and using fitness to have fun!
The 4:30 class has fun during an innovative warm-up.
At our New Year Check-Ins this year I measured everyone's weight and body fat percentage. Based on your body composition and activity level I gave you calorie and macronutrient guidelines. The Macro calculator I used I got from EC Synkowski, the guest on this episode of Pursing Health with Dr. Julie Foucher.
I hope you enjoy this episode on Optimizing your Nutrition. If you're inspired to take your nutrition practices to the next level, no matter whatever YOUR next level is, you should schedule a Nutrition Consultation with Coach Audy.
Julie and EC think YOU should sign up for Femme Fatale Week.
The 6am ladies lift while the dudes....Well, while the dudes do what exactly?
I am not a big promoter of supplements and magic pills. This has cost me some business, and I'm totally good with that. I strongly believe in the power of our food, if we focus on eating meat, vegetables, nuts and seeds, some fruit, little starch and no sugar, to provide us with all of the micronutrients we need. However, there is one thing that is difficult for us to obtain through our diet, not because we don't have access to eating the right foods, but rather that we don't get enough time in the sun.
Sunshine on our shoulders really does make us happy and if you're shoulders are bare it also makes us Vitamin D. Vitamin D is one of the most common micronutrient inadequacies of folks living in the northern Rockies. Because it is so common for us northerners it's also one of the most studied micronutrient inadequacies. A nutrient inadequacy differs from a deficiency in that a deficiency causes a disease, in the case of Vitamin D a deficiency causes rickets and osteomalacia. Vitamin D inadequacy doesn't cause a disease, but neither does it promote optimal health.
Vitamin D is a fat-soluble micronutrient that promotes calcium absorption, it also modulates cell growth, neuromuscular and immune function and reduces inflammation. Can you guess what might cause cell growth and inflammation, and requires neuromuscular function? You guessed it, high-intensity workouts and weight lifting. Spending more time in the sun, like going for a walk in the middle of your day, will not only give you enough sun exposure to generate Vitamin D, it will also help you recover from CrossFit.
If you're not able to expose your face or hands to the sun for 5-10 minutes every day you might consider eating more Vitamin D rich foods such as salmon, swordfish, sardines, tuna, eggs, liver or swiss cheese. If none of things things are part of your weekly menu then you might consider supplementation. You can take a Vitamin D supplement or you can take cod liver oil. Remember, Vitamin D is fat-soluble so you need to take it with something fatty like avocado, eggs, cheese, etc.
When considering nutrient supplementation remember, the dose makes the poison. Just because some is good more is not better. Too much of any nutrient is called vitamin toxicity, and Vitamin D toxicity can seriously affect your blood chemistry leading to a whole suite of negative health problems.
Are you Ready For Femme Fatale Week?
Feb 22 CrossFit Open Begins
Feb 27 FREE OCR Info Session at 6:30 PM
March 13 8-Week OCR Training Course starts
March 22 The CrossFit Open Closes
March 27 6-Week OCR Training Course Starts
April 27 Festivus Games
May 4 - 5 Montana Spartan Race
May 10 Baseline & Beers
May 11 Montana Craft Beer Week BEER OLYMPICS at TSCF
June 22 OutWOD
June 28 - July 12 Anniversary Throwdown
July 14 5th Year Anniversary Party
Record your WOD on Beyond the Whiteboard.
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