March Updates

Hey Guys!

This warmer weather makes for much better workout conditions, plus many of us are planning beach trips for early summer so let's get after it!

Here's a few things coming up this month!

The Open

We are coming up on the last week of the 2022 Open. It's been a blast and we want to finish on a high note! Teams are pretty close so let's keep having fun with it and getting after it. Our last Friday Night Lights will be March 11th!

Snatch Workshop

Need some work on Snatches? On Friday March 18th @ 615pm, we are going to slow things down a specifically look at snatches. This is a complex movement but a very fun movement to get better at! Don't miss out on it. 

Competitors Class

This month, our competitors class will meet at 8am on March 19th before the normal 9am workout. The focus will be on pistols. If Pistols are something you want to practice in a workout and/or learn how to progress towards being able to do them, make sure you are there!

Nutrition Workout Shop + Challenge

Also on Saturday March 19th, we are going to talk nutrition. This will be after the normal 9am class around 10am. Nutrition is the pathway to see results from the work you put in in the gym. So to say it is important is an understatement. We need to at least be aware of our diet, and have the knowledge of how to reach whatever goals we may have with our diet. 

We will spend some time talking about eating healthy, counting macros, and answer some questions to myths that often negatively affect results when choosing what to eat. 

The Monday following (March 21), we will start a nutrition challenge based on the things we cover that Saturday. This challenge will be free! It will last 8 weeks, and the winners (1 Male and 1 Female) will receive $100 Gift Cards ($20 to O2, Born Primitive, Puori, RPM, & Four Sigmatic). Participants will get points for sticking to their diet weekly, and overall results. 

Squat Program Finishing Up/Program Shift

We are wrapping up our squat program this week! Which means our overall programming will shift slightly. We will spend a week or 2 doing well-rounded workouts with strengths for maintenance before moving another strength program. 

We are going to start to implementing gymnastics strengths (pull ups, toes to bar, push ups, handstand push ups, etc.). This will allow 2 approaches to improve. Some of us will focus on strength and do sets of strict movements to simply build strength, while others need to use this as an opportunity to workout on the skill of the movement (kipping, butterfly, etc.)

Athlete of the Month - Gina Reeves

Our Athlete of the month for March is Gina Reeves! When you see her, give her a solid fist bump!

Thelo Games 2022 

May 14th will be the date for our Thelo Games 2022. Remember, this a 2 person team competition. So find a buddy and get signed up! Also, if you are not participating, we do need volunteers so please let us know if you can help!

Sponsorships for Thelo Games 2022

We are also sending out forms to local businesses to sponsor the Thelo Games 2022. If you have a business or know of one that might be interested in sponsoring, please let us know! Sponsorships are $100 (bronze), $200 (silver), or $300 (gold). All 3 get get logos on the competition shirts, silver and gold get banners hung in the gym year-round, and gold gets workouts named after them!

Shoot john@crossfitthelo.com an email if interested!

Food for Thought

Mentally, we cannot sustain a workout pace that stresses us out mentally every day of the week. Our central nervous system will start to suffer, which can result in physical and emotional burnout. Some days, actually the majority of workout days, we need to approach the workout realistically, use an appropriate weight for our goal in that workout (going unbroken, going heavier, lighter, faster, etc.), and we need to go at a pace that keeps us from stressing out over how fast or slow we are moving. In other words, care less about your workout time or score and focus on moving at a more comfortable pace. Not only will the quality of workouts improve, but this will help get us fitter and we able to sustain years of fitness without burning out. Yes, some days lets get after it and go hard! We need that too. But not everyday. 

Try this for a few weeks: Pick 1-2 workouts to go hard on for the week. On those workouts, be smart but really get after it and plan on laying on the floor for 5 minutes after the workout is over! On the others, work hard but plan on being able to have a conversation within 1-2 minutes after the workout is over. Many of us will actually find that we do more work over a period of time if we slow down a bit and sustain a consistent pace, which results in a better overall workout. 

We need to understand that muscular effort/work produces physical results, not just heart rate/breathing effort. Just because your heart rate got over 200 and you can't breath doesn't mean you got the optimal workout that day. Sometimes effort looks like going slower and being more diligent with how we move and less like moving as fast as possible. 

You guys are awesome! Let's keep getting after it.

Thelo Coaches