Do you over train? I am a huge fan of moving your body every single day, but not always to extreme fatigue. Over the years, we have learned a lot. We do CrossFit and we love it. When we first started, we had the mentality of just go hard every day in every WOD and no days off. We were sore all of the time. We learned that this might not be the smartest and you will see that as reflected in our programming.
In a time where we have more technology and more advancements to simplify our lives, it seems that we are more burnt out than ever. It's as though we feel like with every minute of extra time we create, we need to add in more work. I mean if you aren't husting, you are lazy, right? We are living in one of the best times in human history but we aren't leading the healthy and high performing lives that we should be.
We are super excited to be offering a 30 day healthy living challenge at the gym for the month of May. Tara will be working with 10 people to reach their goals. The cost is $99.00 and you can sign up at the gym or by emailing Tara directly at: yxenutrition@gmail.com. Be sure to book your spot today!
My name is Tara and I have been a member at 306 since December 2018. I joined with my daughter, Keela, as a way to spend time with her and get back into shape. I will be the first to admit that I was scared and intimidated as I had been active in the past, but not “crossfit active.” I am proud to attest that the morning of my first class, everyone was so supportive and accepting. They made me feel at home and as part of the 7 am Crossfit group…
I posted a little poem about a coach and thought it would be a good opportunity to give some insight into our coaching team.
This is Jason and he is the owner as well as Athletic Director and Head Coach at the gym. Jason has been passionate about sport for his whole entire life. He LOVES sport, playing them, learning them, watching them. He is the mastermind behind the incredible programming that helps you to be the fittest version of yourself.
COACH
Even when I said I can't
You said, I could
When I said, I won't,
You said, "do it"
Even when I said that I will lose
You said, go win
Even when I said I failed
You said, "well done"
Even when I said I don't believe in myself
You said, "I believe in you"
Thank-you Coach!
Difficult Roads often lead to beautiful destinations. It’s been tough, but we are tougher. We got this!
I love my gym, my box, my place to work out. I love walking in terrified and walking out accomplished. I love sweating until I am soaked and wearing callouses like a badge of honor on my hands, and leaving sweat angles on the floor...and man, do I LOVE those people there...
May your choices reflect your hopes, not your fears
"You reap what you sew"
This is an old saying and one that I have really tried to implement more in my day to day. I am trying to give more thought to my actions. If I want good things to come to me, I must put good things into the world. If I want my kids to be kind and considerate, I must show them kindness and consideration. If I show frustration or belittle their thoughts, they will behave with those same feelings. So, think about what it is that you want and be sure that you are putting into the world what you are hoping to get out of it. Think about your words, actions and tone. Live each moment with intention.
Another thing that I am working hard on is mindset. I have found this year to be incredibly challenging on a number of levels. I don't think that this pandemic and the fallout from it have been easy on anyone. More than ever, we have been bombarded with negativity. From the news, to politics, to racism, to judgment of others and how hard (or not hard) they have it.
I have had the pleasure of reading or listening to a lot of books over the past year. I think I finished 36 last year. One of the ones that I recently completed was. "Think like a Monk" by Jay Shetty. I listened to it and then bought the hard copy as well because I think it has so many great lessons in it. I will share some of the things that I learned from it.
One of the things that I have tried to adjust this year is my media consumption. The irony is not lost on me that I am using social media as a marketing platform. The truth is, things have evolved and social media is here to stay. The way we interact and consume information is different from 20 years ago. This is a great thing - think about all of the information that we have access to at our fingertips. Not so long ago (20 years), when I was in University, I had to do my research in a huge library and I also didn't have a computer, so used a typewriter and kept a bottle of white out handy to fix my mistakes. If I wanted to "fact check" something, it was a lot more involved than it is today.
Chances are you have been bombarded with messaging about "the BEST 30 day weight loss program" or "6 weeks to perfectly sculpted abs" or "the juice only diet". There are a million fads out there and they are designed to get your attention. I mean who doesn't want a 6-pack in 30 days? The truth is, like everything else, there are no short cuts. If someone tells you that you can eat ice-cream and brownies and get in the best shape of your life in only 30 days (and the purchase of their specially formulated products), they are lying to you. I have been in this industry for 25 years and fad diets and workout plans do not work.
Another healthy habit is to take your vitamins. I am a big fan of food first for getting our nutrients, but the truth is that most of us struggle to get our recommended amount of nutrients through diet alone. As we age, we may also require different supplements as our bodies don't behave the same way that they did when they were young. I recommend speaking with your doctor or health care provider when looking at your vitamin needs.
Another thing that I am working on is making sure that I drink enough water. I am pretty good at this, but I have found that mask wearing has hindered my water drinking. I find that I forget to drink and then at the end of the day, I am parched and spend the rest of the day trying to re-hydrate. Can you relate?
Ok, you know how I said you should track your spending? Well, when you are trying to tighten up your nutrition, you should track that too. I like to use just a paper journal, but there are a ton of food tracking apps out there. When choosing one, be careful that you are not giving it too much credit. There is NO WAY that an app that is used by millions can accurately tell you how many calories you are taking in and expending. These are ball park figures and you need to take them with a grain of salt. Each person is unique and I will absorb an apple differently than you will. The thing that you are looking for are trends or habits.
Partner WOD
Switch as needed, and only one athlete working at a time.
"Holleyman"
30 rounds of
1 Clean 225/155
3 Strict HSPU
5 WB
Followed by partner
"Annie"
50-40-30-20-10
DU and sit-ups
Finish with
Partner
"Fran"
21-15-9
Thrusters at 95/65
Pull ups
