 Get Ready for The Open!The single biggest and most exciting CrossFit event starts this week! Of course, we're talking about the CrossFit Games Open. The Open is a worldwide CrossFit competition. It's 3 weeks long, and it is a TON OF FUN. Every Thursday, starting this week, CrossFit will release a workout. There will be an Rx'd, Scaled and Foundations version of the workout. Our teams have until the following Monday to complete the workout and enter our scores. The CrossFit Games Open workout will be the Workout of the Day every Friday starting Feb 28th and ending March 14th.  There are several versions of each CrossFit Open workout. You choose the one that best aligns with your fitness level. The Intramural Open is an intra-gym event in which we compete against each other. We support, encourage, count reps and help our teammates do fantastic things. We have two teams: Early Birds and Night Owls. Early Birds are all the coaches and athletes who attend the 6 and 9am classes. Night Owls are all the coaches and athletes who attend the noon and 5:30pm classes.  You earn points for your team as follows. 1. Teams are given 2 points for every athlete who completes a given Open workout 2. Teams are given 2 points for every athlete who PRs or does something as Rx'd (including scaled Rx'd) for the first time, e.g. first toes to bar, pull-ups, double unders, etc. 3. Teams are given 3 points for every athlete who finishes among the top 3 women or top 3 men in the gym per workout (Rx’d, Scaled, Age groups, Foundations ). 6. Teams are given 5 points if they win the “Spirit of the Open” award on any given week (this is determined by the coaches so be ready to nominate an athlete each week)  Marianne (Team Early Birds) won the Spirit of the Open last year with our Best Costume week. Get ready for another costume competition for this year's Open.
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 Our 2023 Intramural Open Teams were based on where we all liked to workout in the gym when it was bigger. Team North side one that year. How to Eat for The CrossFit Open!The CrossFit Open is just 7 days away! The Open is a world-wide online CrossFit competition and it's SO.MUCH.FUN. We are doing an Intramural Open which means that EVERYONE in the gym is a team player. We have 2 teams: Early Birds - Everyone who coaches and attends 6 and 9am classes Night Owls - Everyone who coaches and attends noon and 5:30pm classes The Open is a competition and we often drive just a littler harder through the Open workouts. Your nutrition over the next 3 weeks will help you perform AND recover. I'm sharing a great, concise guide that CrossFit published in 2022 to eating well during The Open. You can read it below. Of course, you'll want a recipe to get you all ready to crush the Open. Click on the image below for a delicious recipe for caramel mocha protein shake courtesy of Working Against Gravity. You'll want to enjoy this shake as a pre or post workout source of important calories and vital macronutrients.  Click on the image above for a recipe to help you crush the Open! Once the Open begins next Friday, you earn points for your team as follows:
 James clears our walkway Shoveling Snow Can Be a Workout!WHOA! Can you believe how much snow we have been getting? All this snow brings many benefits not the least of which is an unplanned workout for you! Yes, shoveling all this snow is a legit workout and burns lots of calories. Here's a breakdown from Harvard Health Publishing based on your bodyweight.  According to Livestrong, there are three factors that affect the intensity of a snow shoveling workout: 1. The water content of the snow. Shoveling our famous Cold Smoke does not burn as many calories as wet, heavy snow (what we called Sierra cement in Reno). The heavier the snow the harder it is to pick up and throw. No doubt you noticed this over the weekend. 2. Time spent shoveling. Duh, thanks for pointing out the obvious Livestrong. The more time you spend shoveling the more calories you'll burn. 3. Using a snow blower. While blowing snow still burns calories, it's less than manual labor. A 185-pound person using a snow blower for 30 minutes burns only 200 calories, compared to 266 when shoveling by hand. Snow shoveling is a LEGIT Beyond the Whiteboard activity! Here is one of our gym member's BTWB entry from Feb 7.  Shoveling snow not only burns calories, it uses your strong CrossFit built muscles. It's truly a core to extremity workout! Your core must be engaged to help you push lift and throw. Your legs are engaged to help you balance, twist and throw. Your arms are engaged as you push, lift and throw. Are you noticing a trend? Living in snow country requires the ability to balance, lift, twist and throw. Aren't you glad we do all of those things on a regular basis at the gym? How much time did you spend shoveling your drive and walkway over the weekend? Share in the comments.
 Elisa with a picture perfect front rack Rest and Recovery are ImportantAll of us, at some point, have experienced a few days, or even an entire week, where we feel drained from our workouts. Some of us might be feeling this way now after the Femme Fatale Week.
Rather than feeling energized and revitalized from a session at the gym we feel sore, crabby and weak. While it's easy to attribute these feelings to "Overtraining," what is most likely happening is that we are "Under-recovering." Recovering from our workouts and training sessions consists primarily of three important lifestyle practices: 1. SLEEP 2. NUTRITION 3. STRESS MANAGEMENT If we are not making optimal choices for these three lifestyle practices then we are just not able to recover from the physiological stress of our workouts and training. Many of us are using wearable technology devices like Whoop, Garmin, Oura, Polar, FitBit and others. All of these types of wearable tech can help us learn how to prioritize recovery and customize our training sessions so that we can maximize our fitness gains. Our programming at the gym is constantly varied so that we have longs days, short days, heavy days, and REST DAYS. This variance helps prevent us from going too hard too frequently. However if you're adding lots of volume on non gym days, or doing high intensity double days, you can potentially set yourself up to be in a recovery deficit. If you're using wearable technology, you can use your own biometric data to help guide your training intensity and volume. You can also use it to help you prioritize important recovery practices like sleep, hydration, massage, contrast baths, restorative yoga, foam rolling, and optimal nutrition (like prioritizing protein.) You can read how other Whoop users have developed optimal recovery practices here. Sometimes, hard-charging folks like us CrossFitters find it hard to take rest-days, easy days, and low intensity days. We know we should "listen to our body," yet sometimes we don't heed what it has to say. Give yourself the space to adapt and learn how to be a mature athlete by giving equal measure to recovery as you give to training. |
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