July 2022
Preview of Programming Focuses this Month
Hero Wod “Hot Shots 19”, 4th of July Weekend Workout: Watch Only the Brave to get fired up
Test Week July 4th-9th: Back Squat and Strict Press 1RM Re-testing
Bench Press and Weighted Strict Pull-Up Cycle Mid June- August
Notable Workouts this Month: Hot Shots 19, Annie, 307 Throwdown Throwback
Community Highlights/ Announcements
307 Staff hanging out with Dave Castro: Talking shop with Mr. CrossFit himself. For those that do not know, Dave Castro is one of the major figureheads of CrossFit, and has been the most responsible for the growth of the sport across the world. He has programmed every CrossFit Open and CrossFit Games workout up to this season (master programmer) and is now heading up the growth and health of all CrossFit affiliates across the globe. We were lucky enough to sit down with him late June to discuss the current state of affairs, give him some feedback, and promote bicep curls to CrossFit programming (only kind of joking). Overall we are extremely lucky to have had this opportunity and will look to seize his guidance for growth and produce a better product for our community.
*Check out his youtube video where he talks about his Wyoming Trip and CF307!
Upcoming Events
307 Athlete Courses open for enrollment for August sessions. Go to 307athlete.com to sign up your kids for the best summer youth strength and conditioning program in Wyoming.
Rachel and Chad's wedding this month! Partner WOD @ 4:30pm July 19th at CF307
Alcova Lake Wod July 16th 9am: RSVP ASAP to Tara Butcher
Capital City Games CrossFit Competition: Saturday Aug 6th, Cheyenne WY
Rumble in the Hills CrossFit Competition Saturday August 20th, Sturgis SD: We have 2 teams already signed up and attending from 307!
Regularly Learn and Play New Sports
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”
Many people start doing CrossFit to improve their quality of life, to be able to play with their kids or grandkids, to play better on a recreation sports league, or to be able to enjoy outdoor activities like Hiking, Hunting, or Golf. Unfortunately, after we start training with CrossFit with consistency and frequency, it is easy to forget to spend time outside of the gym being active and enjoying the application of functional fitness. On top of this, regularly learning and playing new sports will make you fitter: it introduces you to new movements that require balance, accuracy, and agility. Regularly learning and playing new sports can also be translated into regularly getting uncomfortable and learning from the experience.
Our home is one of the most beautiful places on earth, but also in need of strong and capable humans to traverse it (wind, mountains, snow, etc.). That is where our in the gym training comes in, to make us resilient humans able to live successfully in Wyoming. Your fitness does not live in a vacuum, you need to be able to apply it outside Lifetime’s doors. During your Lifetime, you will be forced outside your bubble, and the ability to thrive in new and unfamiliar environments is a skill you practice and improve by regularly learning and playing new sports.
So our challenge to you this month is to get outside, enjoy the summer weather, and try something new. Who knows, you might just accidently enjoy yourself and get fitter!
