June 2022
Preview of Programming Focuses this Month
Back Squat and Strict Press 8 Week Strength Cycle: Finding and Re-Testing 1RM
Power Output and Speed Development Focused: Olympic Lifting + Explosive Movement Progression
Notable Workouts: “DT”, “Fran”, 2K Row, Back Squat 1RM, Strict Press 1RM
Community Highlights/ Announcements
Memorial Day Murph
This isn't goodbye, but see you later. Coach Jake will be transitioning out from Lifetime, to pursue a great opportunity in North Dakota in the Oil Field. His humor, music, and deep care for the 307 community will be missed.
New Coach Alert! Allie Hoyt will be joining the 307 Coaching Family this June. She and her family have been in the community for a long time, so most of you may already know her. She recently graduated with a Doctorate in Physical Therapy. Please give her a warm welcome.
Upcoming Events
Alcova Lake Wod: July 17th @9:00 AM. Hosted by Tara and Bart Butcher. Partner fun in the sun friendly competition.
Average Joes CrossFit Competition (Sheridan, WY) June 4th. Our very own Chad Miller will be there crushing it! Great opportunity to do your first competition if you are curious, as this is beginner and intermediate level friendly.
Casper Marathon, Half Marathon, Relay, and 10k June 5th.
Best of the West Team CrossFit Competition (Rock Springs, WY) June 21st
Fat Fish Bike Summer Series : Family friendly mountain biking events in Casper (all summer). Maybe Coach Pat will even ride with you!
Nutrition 201: What should I eat?
It is a question that can cause a lot of stress and strife in the household. Not because of the easy choices (fruit, veggies, protein, etc.), but because of the not so obvious ones that can cause confusion. Are potatoes good for me? Can I eat pasta? Can I still eat bacon? Is wine good for me?
It is not easy to classify most foods simply in the three macronutrients “buckets” we discussed last month. Is it mostly protein? Is it a carbohydrate? Is this high in fat? It can all be so confusing, especially with big food companies marketing and labeling methods to disguise their food as “organic” or “sugar free”. We want to cut out the noise, and direct you on the simplest path to health, longevity, and hopefully a disease free life.
Luckily for you, we have attached a food guide created by Precision Nutrition. It is designed to aid you in consistent healthy eating, no matter your knowledge of nutrition. This is a resource that can be added to your toolbox, and aid in your grocery store runs and panic decisions at local restaurants.
Every action you take is a vote for the person you wish to become. These simple actions of making small improvements in your food decisions will add up incrementally and lead you towards your goals and better health faster than any workout can. Our goal is to make better decisions when we are eating at home, out with friends at lunch, or navigating dinner while traveling. Before you try to increase your willpower, try to decrease the friction in your environment.
