 Having a plan and letting your friends and family know about it will help keep you on track and accountable to your goals. Make it fun! Establish safe words, secret handshakes, or whatever to keep within the guidelines you establish for yourself. Tomorrow starts the 6 weeks winter holiday eating season. Do you have a plan to avoid gaining weight? Do you know how you will politely say no when your mom offers you a third slice of pie? Do you know how you will navigate your fourth holiday party of the weekend without consuming your 15th alcoholic drink in 2 days? Lucky for us all, Working Against Gravity has published a holiday survival guide. You don't need to eat every single holiday cookie to enjoy the season, nor do you need to keep a bag of baby carrots hanging around your neck. You can have your fruit cake and eat it, too. The WAG guide will show you how. The winter holidays are fun and stressful. This year why not create a plan that will help you navigate the churning seas of eggnog and pumpkin pie? Remember, we are CLOSED Thanksgiving day and Friday. The Huffing for Stuffing is our official workout of the day for Thanksgiving. Friday the WOD is 100 burpees for time. Enjoy! We'll see you all on Saturday for a fun partner workout.
Celebrate Honor Week with this limited-edition shirt! They are on sale only through midnight on Sat, Nov 30. The more we order the less expensive the price becomes. We are offering men's shirts and women's shirts. Make sure you select the correct style you want. Click on the link below to order yours today!
Order your Honor Week shirt NOW!
0 Comments
 James did his very first CrossFit workout in the park with Leslie in the summer of 2010.  CrossFit has made James physically and mentally strong and introduced him to obstacle course racing (OCR). He has completed four Spartan Beasts, the Knuckle Buster, and the K9 Gladiator with Nanook. Coach James, Why do You do CrossFit?I started doing CrossFit in June 2010 with Saturday workouts in the park. I was used to working out regularly but it was the very classic training method of long slow distances of running, biking, hiking. I was pretty good at those specific activities but also knew that I was not very strong so I was hesitant to do CrossFit. Once I did my first few workouts I knew the program was going to help me become stronger both physically and mentally, and it has.
Leslie and I opened True Spirit CrossFit in 2014 because we remember what it is like to be new at something and wanted to take the fundaments of CrossFit and make it more approachable to more people as a way to build and live a healthier life. This takes a community and the community is what helps motivate me to get up and coach at 6 am or to do a workout with the best effort I can. Through doing CrossFit and owning the gym, I am stronger physically and mentally. I have more confidence in my daily life. I have an outlet for my intensity. I can channel and harness the memory of a difficult workout or practicing a challenging skill (like double unders that took me a year and a half to finally get) that helps me put life's daily challenges into perspective. Plus I love the variety of what we do and accomplish. This is what helped motivate me to do obstacle course racing like the Spartan and Knuckle Buster. Showing up is success, being coachable is wise, participating with positive attitude is inspiring, using your brain builds one of the most important muscle in your body, and being a part of the community is the best exercise my heart can have. By learning with and through others, both as a coach and athlete, I am a happier "fitter" person. This is what True Spirit CrossFit means to me and I am transformed through it every day. Life is the ultimate CrossFit workout, Live It.  Chris rows during a 9am class. If the roads are clear today you can choose to run. The Myth: You need to Run to Get into Shape or Improve your CardioA few Monday's ago I addressed the myth that if you want to lose weight you need to to more cardio, and more cardio for most people means a long slow run. When most people consider what they need to do "to get into shape," they mostly think about doing long slow runs. The long slow run has a tight grip on the misbelief that it is the best way to lose weight and get into shape. Don't get me wrong, a long slow run has its place in a well round and varied fitness program. We regularly program 5 and 10k runs for the gym like the Huffing for Stuffing on Thursday. It's also great for mental health. A long slow run can help you get into a mental state where you can either solve all of your problem, or completely forget about them. However, the long slow run will not, exclusively, make you lose weight or get into shape. What helps you do both of those things? You guessed it, high intensity interval training (exactly like the kind we're doing today.) High intensity interval training (HIIT) in the running world can be sprints, running up hills, running with weight (sandbags, medballs, or sleds), or surging during a longer run (running at a steady state and incorporating faster intervals at a specific time or distance into the run.) High intensity interval training taps into your anaerobic metabolic system and promotes muscular endurance as well as power. High intensity interval training can help you run longer runs faster, and can help you have energy for a kick at the finish of a long run. High intensity interval training helps you develop power and speed, both of which help you in sports such as skiing and cycling. The long slow run (or LSD) only works on ONE metabolic system, the aerobic one, whereas HIIT works your TWO anaerobic systems in addition to your aerobic one. This means you work ALL of your metabolic systems thereby getting you in shape faster. It also means you build muscle (through the anaerobic systems) which means you expend more energy thereby helping you lose weight. Muscle has a larger metabolic energy requirement than fat. The more muscle you have the more calories you burn. So the next time your well meaning friend, co-worker, or family member mentions to you that they need to get into shape so they're going to start running, you can help guide them toward a better way. Certainly running is a natural (after all, we were born to run) and inexpensive (you just need some shoes) way to get into shape and lose weight, but we can do it better by incorporating some HIIT. Good luck!
Special 2019 limited edition Honor Week shirts are on sale this week only! Whether you did 1 workout or all six, you can wear this shirt with pride. We have men's and women's styles. Click on the link below to order yours today! Sale ends this Saturday at midnight!
Order Your Honor Week Shirt NOW!
 "The trees in Siberia are miles apart, that is why the dogs are so fast." - Bob Hope
|
Special EventsRecord your WOD on Beyond the Whiteboard.
Do you need fitness gear? Click on the links below to buy through our GORUCK, Reebok, Rogue or Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
 Check out our Flickr page!
Categories
All
Archives
November 2025
|
RSS Feed
|
|