WOD Blog

3/1 Wellness Wednesday - March Into Good Habits!

2/28/2023

Sam and Char climb the rope!

It's Time to Spring into Action!

Spring is almost here! It's a natural time for new beginnings and recommitting to healthy lifestyle choices.
Yesterday I launched the Friends and Family March into Fitness Challenge. We will be helping our friends and family get started in CrossFit, for free, in the comfort of their own home (or your home:)
Today, I'm offering something for free to you. Please download and enjoy Commit30's 30 days to thrive challenge. This 30 day challenge has just one thing you can do every day to help create peace and joy in your life. Let me know if you're joining me with the 30 to Thrive challenge!

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Days Until Femme Fatale Week!

Click on the image above to RSVP for Femme Fatale Week!

Click Here for The WOD

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2/28 Transformation Tuesday

2/27/2023

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Kerri and Kristina jump for joy in the 5:30pm class. They are both dong Femme Fatale Week and think you should, too!

Friends and Family
March into Fitness Challenge

DO you have someone in your life who NEEDS CrossFit? I have a March into Fitness Challenge for you both! Let's help our friends and family spring into action!

What is the March into Fitness Challenge?

Your friends and family get started in CrossFit at home or at the their gym by taking the online CrossFit Getting Started course for free using code "getstarted"

They must complete the course by March 31.

You can even do this online course with them! Do you have some dumbbells and a home or garage gym? Invite them over and take the free Getting Started course together!

After they complete Getting Started online they schedule a No Sweat Intro with me. We will meet to discuss their goals, any challenges they had in the Getting Started course, and then we will schedule their 5 Foundations personal training sessions. Foundations is $250.

They must complete Foundations by April 19.

After they complete Foundations and sign up for a membership starting no later than May 1 YOU will get your May membership for FREE.

Their membership must start no later than May 1.
It's as easy as 1, 2, 3!

1. Complete the online CrossFit Getting Started course by March 31 = FREE

2. Complete Foundations with Coach Leslie by April 19 = $250

3. Sign up for a TSCF membership starting no later than May 1 and YOU get your May membership for FREE!

I am SO excited about this March into Fitness Challenge! I hope you are, too. If you have more than one person who you successfully get started at TSCF I have more gifts for you! Everyone is a winner!

Use code "getstarted" to get started for free!

Click Here to Start the March into Fitness Challenge

Click Here for The WOD

Days Until Femme Fatale Week

Click the image above to RSVP for Femme Fatale Week

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2/27 Moto Monday!

2/26/2023

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Missey grinds through some back squats.

"When Will I Finally Do a Workout as Prescribed?"

We coaches get asked frequently how long it will take someone to do something as prescribed. Or how long it will take to improve in CrossFit. Our answer is always, "It depends." Not satisfying, we know.
It really does depend though. It depends on your current level of conditioning, it depends on how consistently you attend classes, it depends on how much extra work you put towards skill development by taking specialty seminars, skill sessions or private training. It depends on how well you eat, how well you recover, how many hours you sleep. It depends on your lifestyle.
However, our good friends at Beyond the Whiteboard, who are data geeks like us, have crunched the numbers for us. They looked at Fitness Level data from over 65,000 athletes over the past 6 years and analyzed it to see how long it takes to increase your Fitness Level. They found, on average, it takes 5-6 months of consistent CrossFit to improve your Fitness Level by 10 points. The only challenge with using your BTWB Fitness Level to track your improvement or transformation is that it's dependent upon you completing a workout as prescribed. Not all of us are at that level, yet.
Repeating workouts is an excellent way to see if you've increased your fitness. CrossFit defines fitness as increased work capacity. Before we found CrossFit, most of us lacked an observable, measurable and repeatable definition of fitness. We thought we were fit if we felt better or looked better. Sure, those are aspects of fitness, but they are aspects that are hard to measure.
One of the benefits of CrossFit training is the measurement of fitness through how fast we run or row, how many unbroken pull-ups or double unders we can do, how much weight we can deadlift, squat or press, etc. In fact, we try to measure as many fitness variables as we can.
While all of these measurements can validate our hard work and help us stay motivated to continue our training, they can also highlight our weaknesses. It takes only about 2 months of consistent CrossFit training for us to be unceremoniously humiliated by our weaknesses.
It takes a lot of mental toughness to work on our weaknesses. Its way more fun and wholly enjoyable to work on the things we're good at. But, to deliberately practice what we suck at, well, that takes letting go of our ego and being willing to admit we're not perfect. Why is this so damn hard?
Most folks would rather avoid the things they're not good at. But, they remain frustrated and angry when those things come up in a WOD. What are they waiting for, a Festivus miracle? Working on our weaknesses will help increase our mental and physical fitness. Want to be a better person? Work on the things you suck at. Good luck!

3/1 Wellness Wednesday - March Into Good Habits!

It's Time to Spring into Action!

Days Until Femme Fatale Week!

2/28 Transformation Tuesday

Friends and Family
March into Fitness Challenge

Days Until Femme Fatale Week

2/27 Moto Monday!

"When Will I Finally Do a Workout as Prescribed?"

Days Until Femme Fatale Week

2/26 Sunday is a Rest Day

Rest Day Read - The Magic of CrossFit: Magic or Real Science?

Special Events

Categories

Archives

3/1 Wellness Wednesday - March Into Good Habits!

It's Time to Spring into Action!

Days Until Femme Fatale Week!

2/28 Transformation Tuesday

Friends and Family ​March into Fitness Challenge

Days Until Femme Fatale Week

2/27 Moto Monday!

"When Will I Finally Do a Workout as Prescribed?"

Days Until Femme Fatale Week

2/26 Sunday is a Rest Day

Rest Day Read - The Magic of CrossFit: Magic or Real Science?

Special Events

Categories

Archives

Friends and Family
March into Fitness Challenge