WOD Blog

9/1 Foodie Friday

8/31/2023

Emily does ring rows. Everyone will do ring rows today!

What's For Dinner?

Woohooo! It's Friday and the final day of our 800g Challenge! We have spent 5 long weeks eating ALL of the fruits and vegetables. Each week we had fun bonus challenges. The first week we had to eat something orange, Week 2 we had to eat leafy greens, Week 3 we ate something that grew underground, Week 4 we ate corn, lentils or legumes, and this week, Week 5, we ate something purple.
Each week we logged all of our points on Habit Share and everyone who earned all the points was entered into a random drawing. Week 1 Charlene won a set of cutting boards. Week 2 Debbie won a kitchen towel and beeswax food wrap. Week 3 Michelle won the cookbook, How to Eat More Plants. Week 4 Joaquin won a Dishing Up the Dirt cookbook. Who will win our Week 5 prize? We won't find out until next Tuesday, but you can bet it will something fun!
So, what will you eat this Labor Day Weekend? The weather looks good so let's fire up the grill! Even though our 800g Challenge is over, we can continue to eat fruits and vegetables everyday! Pears are coming into season and I love, love, love pears on the grill. Check out this recipe for Smoke-Roasted Pears from THE MASTER of all things grill related, Steven Raichlen. Happy Eating!

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8/31 Mental Toughness Thursday

8/30/2023

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The Badass Babes Tough in Nashville in 2021.

The GORUCK Challenge
Always a Team Event, Never a Race

Six Badass Babes from our gym are taking on the GORUCK Toughs September 8 & 9.
While patches are nice, they're not the sole motivation for taking on such an event. In our CrossFit bubble we don't think twice about women in their 50s doing hard shit. We run, jump, lift, throw and do all manner of hard physical things. Outside of our CrossFit bubble the notion of 50 year old women doing hard physical shit is uncommon.
We are inspired to do this event because it stretches our comfort zone. Endurance has never been my strength and I am not at all interested in developing it through running. When I caught the rucking bug in January 2021 I was so happy to find an endurance sport that got me outside with friends and was not such an impacting grind on my body. I am strong and carrying heavy weight over long distances is something I can do.
Carry heavy weight over long UNKNOWN distances is the aspect of these events that appeals to all of us. We are all Type A women like to be in control. I, for one, like to know how many rounds, how many minutes, how many reps are expected of me. During a Tough I will be expected to just. keep. going. no matter how much I've already done.
I think this is a great metaphor for life, really. My goal in life is to just keep going. To keep moving forward. Because it doesn't matter how much work I've already done to get to this place. What matters is the work I have before me.
Is there something in your life you want to do that scares you? It's time to register for that big event and start training:)

Click on the image above to sign up for one or BOTH of the Bozeman Toughs.

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8/30 Wellness Wednesday

8/29/2023

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Snatches are on the menu today:)

In September we are doing a BTWB Fitness-Level-Up Challenge. For the entire month I have programmed workouts that count directly towards the 8 Fitness Level Categories:

SPEED
POWERLIFTS
ENDURANCE
LIGHT

LONG
HEAVY
BODYWEIGHT
OLYMPIC LIFTS

I have blogged previously about how BTWB calculates your Fitness Level. Your Fitness Level compares you against ALL the other BTWB members irrespective of your age. Sometimes, I see some of us get a bit wrapped around the axle about our Fitness Level numbers. I want to remind you that we live in a BUBBLE of incredible fitness. How many of your co-workers, friends, and family members are as fit as you? Right, we're in a fitness bubble!
To put things in perspective I'm sharing a recent podcast from BTWB on the average times and loads for the most popular workouts & lifts like Fran, DT, Cindy, 1RM Squat, Deadlift, Snatch, Clean & Jerk, Murph & much more. So grab a protein shake and enjoy Adrian Bozman, BOZ, the director of CrossFit Games, and Pat Sherwood, creator of CrossFit Linchpin, as they discuss some cool stats on some of the amazing things you all do everyday in the gym.

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8/29 Transformation Tuesday

8/28/2023

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Sydney has fantastic front squat form.

Level-Up Your Fitness

Get ready for our September BTWB Fitness Level Challenge! This is a fun challenge that might transform your motivation and commitment to your fitness.
What is the Beyond The Whiteboard Fitness Level? Here is the lowdown directly from Beyond the Whiteboard.
Your Overall Fitness Level is a relative measure of Fitness, meaning it compares your performance to the rest of the community. A Fitness Level of 77 means you are more Fit than roughly 77% of the community. As athletes everywhere continue to improve, it will become harder and harder to stay in front of the curve.
Your Overall Fitness Level is determined by averaging your performance across 8 different categories. For each of these categories you will receive a Category Level.
Fitness Level Categories
The categories include Power Lifts and Olympic Lifts, which are determined by your average levels of those respective lifts.
The Speed category looks at your average levels for Shorter Runs and Rows (100m to 1000m), while the Endurance category looks at Longer Runs and Rows (1000m to 10km).
There are also four Conditioning/MetCon Categories. We have divided Benchmark workouts and other popular workouts into four different categories. The first three include Bodyweight, Light, and Heavy workouts, all 20 minutes and under. The Long category includes workouts where the average time to completion is greater than 20 minutes. By combining your levels in these 8 categories, we get a very broad measure of your overall Fitness.
There is a specific list of Workouts and Movements that are used in calculating your Fitness Level. These workouts must be done as Rx'd (not modified) in order to receive a level for that workout. If you don't have any qualifying results for a category, you won't have a level for that category.
Modified workouts do not receive a level. At this point, there is no acceptable method for comparing differently scaled workouts (that doesn't mean we haven't been trying, or that we're giving up...)
Modified workout results are all put below Rx'd results when calculating levels. It's a standard practice across our community that someone who completes a workout Rx'd automatically beats someone who scales, even though sometimes the scaled time might be considered a better performance. We realize this is not always true, but looking through the data, we discovered the exceptions were pretty rare and not statistically significant.
We only consider your best score/time/lift over the Last 6 Months. We don't look at your awesome Fran from 4 years ago, because it doesn't tell us very much about what you are capable of currently. Conversely, if you are sick, having a bad day, taking it easy, etc., we will not hold that against you. As long as you have a better performance on that workout/lift in the last 6 months, your level will not go down. You will have a little time to redeem yourself while that older result is still within the 6 month window.
We automatically pull in Power Lifts and Olympic Lifts from lifting workouts, so you don't have to do a specific 1RM workout to get credit. We also pull in run and row intervals (e.g. 4 x 400m runs) if they are your fastest, and use them for your Speed and Endurance Categories.
By drilling down to the Category Pages (Analyze > Fitness Level > Bodyweight, e.g.) you can see all the workouts that count for that category, and which one you have done in the last 6 months.