Dear Athlete; It's Me, Scaling

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Dear Athlete; It's Me, Scaling

Dear Athlete,

     You and I haven't spoke in a while, and I think it's time we caught up. Lately, I feel like you've been ignoring me or pushing me aside. You've called me things like; cheating, unfair, slacking, and "the easy way out." It honestly hurts my feelings, and I think we have a misunderstanding as to what exactly I do for you.

     When you look at the board and see a 225lbs deadlift in the WOD (workout of the day,) you know that it's past a limit that you see as safe. That's when I come in! I'm the one putting their arm around you to tell you that it's ok to do less weight, that it isn't cheating or taking an easy way out. Despite that, Mr. and Mrs. Ego always come along and tell you otherwise.

     So it can be hard being me, and getting through to you. The Ego's are a hard pair to beat, especially when you spend more time with them than you do me. I've met the Ego's a few times, they can be great company when the time is right! However, sometimes it's better to have me with you when things get tough. 

     Besides keeping you safe, I'm also the one who cheers you on as you progress from step-ups to box jumps and assisted pull-ups to the very first time you finish one on your own. I'm there for you through it all. I know you may not like what I have to say sometimes. Sometimes I don't even like what I have to say! But I say it for a reason.

     When you're injured, or something is nagging you, I'm also the friend telling you to step back a little bit on your movements so that you can heal. Letting you know that it's ok to not do overhead work when your shoulder is bothering you for awhile, so that we can do it together when you feel brand new again. This isn't you being weak, and it isn't you complaining. As athletes, we need to remind one another that a short term loss is worth a long term gain. 

"That scaling today, means we can hangout with the RX's tomorrow..."

     Hopefully we can get together sometime, and catch up. Talk about how the next time we look at that board, and see something beyond your limit, that maybe my advice is actually worth taking! That scaling today, means we can hangout with the RX's tomorrow (I hear they like ice cream). Maybe the RX's and I can even spend some time with you and the Ego's! Then we can really crush a WOD together. 

Your friend,

Scaling 

PS; I hear coach is bringing donuts to class on Wednesday! #DonutGains

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Lifestyle Change vs. The Diet

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Lifestyle Change vs. The Diet

Nutrition, the key to a healthy lifestyle. You hear people talk about diets all of the time, but we are here to tell you that the term "diet" is out and "lifestyle change" is the new star. Read on to learn more! 

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Welcome to Our New Website

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Welcome to Our New Website

With new programs, nutritional information, and exciting new content published daily this blog serves as an introduction to Shadow CrossFit's brand new website.

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Addicted to Prescription

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Addicted to Prescription

The Daily WOD:

So every day when you walk into the gym, the first thing that most people do is go and check the board to see what the agenda is. As most people know our board consists of a few different things, but usually; the warm-up, the skill or strength WOD, the daily WOD, and then our cool down/mobility work. So to start off this little blog, lets actually go through and explain each thing really quick:

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Meet Kaitlin Sparrow

Hi guys! My name is Kaitlin Sparrow and I’m the new intern here at Shadow CrossFit. I am a senior communications-public relations major at Culver-Stockton College.

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Handcare 101

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Handcare 101

Alright, so a topic of discussion that I hear all of the time while coaching is calluses and how to manage them. As such, I thought I would try and point out a few different ways to solve this problem and to keep you from ripping your hands. As much as some might think it’s a “badge of honor,” it’s more like a workout hindering injury that could have you missing PRs and a good WOD. So here we go;

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Class is in Session: When to Give In

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Class is in Session: When to Give In

It’s ok to accept defeat, come face to face with failure, and admit to your “goats” (weaknesses). Sometimes, you just have to start off a new post with a statement that most people may view as shocking. This could be because, as a coach, it’s my job to encourage you to test your limits and push boundaries that you haven’t in a while. However, it’s also my job as a coach to tell you that sometimes, throwing in the white towel is the right thing to do.

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Unseen Changes, The Lactic Threshold

As a coach and gym owner, one of the most common things you’ll hear is people saying they haven’t seen a change in their weight. It truly is. It’s almost as if this change is the only thing that actually matters to most people. That everything else that is accomplished no longer seems to matter and goes unseen, but hey, that’s why I’m here. To talk about the changes you can’t see, and why they’re just as important as the ones you can.

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Fitness Outside of CrossFit

Compliments to CrossFit

A few days ago I was asked an interesting question; what types of activities can I participate in, outside of CrossFit, that might benefit me? It’s a really good question actually, since a big part of CrossFit is being prepared for the unknown and unknowable (or in other terms, any form of fitness you so choose). Below, we will look at a few different types of fitness that are great to participate in for various reasons, in no particular order. These reasons might include a great cardiovascular workout, an excellent addition to mobility training, or just an outright good time.

Lets begin, shall we?

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