82018 NEWSLETTER Issue #8 77

BIRTHDAYS

1st- Lindsey McDonnell

4th- Justin Wheeler

6th- Rob Grayson

11th- Phillip Roozen

13th- Tayla Harper

16th- Lindsey Chapin

18th- John Harcus

22nd- Taylor Kasperick

25th- Kyle Hatton, Richard Ledogar, Danielle Babcock

30th- Rocky Taylor & Carrie Ballard

Please wish all of the August babies Happy Birthday!!

BEARTOOTH CROSSFIT

NEWSLETTER

August

2018

INTRODUCTION IMPORTANT DATES THIS MONTH

CrossFit’s recognition has been steadily increasing over the last 12 years, reaching all ends of the world. As more and more people learn about CrossFit the Sport, the methodology and its benefits, the more we will see the rise of “functional fitness.”

I have been a part of the fitness industry for a long time and have seen trends come and go from the latest workout craze to the newest “diet.” Since I have seen my fair share and I think it is safe to say that I believe CrossFit is not one of those “fads.” CrossFit is here to stay. Now like starting anything new, this training program will come with many different challenges for those starting off.

There have been people who have started at any given gym, only to stop after a couple of weeks. I also have seen athletes train for months and months with very little progress. If CrossFit is done correctly, I feel

that it is arguably one of the best training programs out there.

In my years of training at a CrossFit gym, I have seen certain mistakes beginners often make. These mistakes not only hinder your process for learning but also increase your risk for injury.

Here are the most common mistakes I see beginners make:

A. TRYING TO WALK BEFORE YOU CAN CRAWL

What I mean is that you are trying to move too fast. Relying solely on your athleticism will hinder your progress in many ways. Not focusing on technique will not only eventually hinder your progress but also movement efficiency as well. Your trainer will have a step by step process to not only assure your success in all movements but also make sure other aspects of CrossFit, i.e. mobility is progressing as fast as you are, to ensure your safety. [Continued on Page 4]

2nd- Big Sky Summer Race Series 5k

4th- Montana Warrior Run 5k, 8.5m trail run

11th- Rimrock Ruckus & Quality of Life Run 5m, 2m

11th-12th CrossFit Level 1- Zootown CrossFit

25th- Beat the Heat 5k

Is CrossFit a “fad”? by Dayne Dyer

2018 NEWSLETTER | ISSUE #8 2

A word from the athlete:

My Crossfit journey started in 2010 after jogging by a gym in Seattle. I walked into the gym and saw super fit people doing pull-up after pull-up and moving a barbell with efficiency. I was hooked pretty quickly. Jogging or working out by myself was inconsistent. The last time I was excited about the process of getting in shape was while playing football in college. Crossfit felt very much like working out with your team. The comradare and intensity was very similar. Beartooth Crossfit has been a great gym for Colleen and myself. The members are interested in improving their lives through fitness. They are friendly and encouraging. What more can you ask for in a gym? Thank you to Dayne and a Kate for providing Billings with this positive gym community.

About Ray:

My name is Ray Bailie. I’m 43-year-old Anesthesiologist specializing in Pediatrics. My wonderful wife Colleen and I have 3 children, Bella (3.5 years old), Bo (1.5 years old) and a new addition scheduled to arrive in September. We moved to Billings 2 years ago from Newport Beach California and could not be happier with our choice. Billings is a great place to raise a family.

His goals: My goals in the gym are to consistently improve and to stay injury free. Mostly,

I want to be fit enough to play with my children and to make them proud of their daddy.

FROM THE BTCF STAFF:

Ray, the original Aussie, gone Cali boy, has found himself a new home as a Montana Man. We couldn't be more thankful for him and his beautiful family to have joined the Beartooth Brood.

Ray is approachable, kind and always supportive. He is always willing to teach and help those new to the sport. With his background in athletics, he always finds his drive to push the envelope during workouts, while maintaining the mentality of “safety comes first”.

Please check out Beartooth CrossFit on Facebook to watch Ray’s interview

One aspiration for Beartooth is become more involved in the Billings community. Each month we will choose an organization or

cause to highlight and give back as a gym.

This Month our focus will be on ZooMontana. “BEEF & BREWS at the ZOO”. ”Join us for good food, brews and music at ZooMontana on Friday, August 17. Come party with the animals (you can roam the Zoo until 7pm) and dance like one too to the great sounds of TangleWood (5:30pm to 7:30pm) and 7th Avenue Band (8pm to 10pm). Your ticket will include your beverage (there will be a variety of craft beer, wine and cider as well as non-alcoholic beverages). You can enjoy your brew and chew on a variety of culinary creations by local restaurants (featuring beef, of course!). Vote for your favorite burger or beef entree! It will be a night on the wild side! All proceeds benefit ZooMontana. The special event is for guests 21 years of age and over! Doors will open at 5pm! Tickets are $30 in advance or $35 at the door. Tickets include a commemorative cup, beer/wine and live music! (Food available to purchase separately)” Please take a look at their website www.zoomontana.org or call (406) 373-8495 for more information.

MAKE A DIFFERENCE IN THE COMMUNITY

by Kate Dyer

2018 NEWSLETTER | ISSUE #8 3

What are you doing to stay on track while you are on-the-go?

Planning will be your biggest secret to success when traveling. Having healthy snacks to eat while you are on the go will help control hunger and help you stay on track.

1. Plan and pack your snacks. (i.e control your hunger)

If you are driving, stock a small cooler with fresh veggies & fruit. Sliced cucumber, hummus packs, string cheese, and cottage cheese are some of our go-to items. If you are flying, choose whole food protein bars such as RX bars or perfect bars to keep on hand.

2. Stay Hydrated!!!

Keep a water bottle with you at all times. Set a water bottle goal for yourself to meet by the end of the day. Staying hydrated will help prevent dehydration and control hunger.

3. Eat your veggies!

If you are eating out, keep half your plate non-starchy veggies. Order a side salad or steamed veggies along with your meal.

4. Stay active.

Staying active on vacation will help you make better choices, control appetite, and keep you on track for your fitness goals. Short 5-10-minute body weight EMOMs or AMRAPs are some of our go-to workouts that require no equipment.

5. To track or not to track?

Tracking while traveling allows you to budget things in you wouldn’t normally eat. This doesn’t mean eat a bunch of junk food to meet your macros, but it can give you some freedom to still enjoy yourself while staying inside your “macro budget.”

NUTRITION TIPS:

FOR MORE INFORMATION

For nutrition questions or assistance, contact:

ANNA & CHRISTINA AT powerandgracenutrition@gmail.com

Follow them on Instagram @powerandgracenutrition

NUTRITION by Anna & Christina RDs

Photo taken by Alex Wright with Lex Wright Photography [follow her in Instagram]

2018 NEWSLETTER | ISSUE #8 4

CONGRATULATIONS! MEMBER ANNOUCEMENTS & ACHIEVEMENTS

5k Row: Ryan N., Tim B.

5k Run: Anna N., Rumeal, Liz, Krystie, Anna K.

Back Squat: Anna K., Craig, Krystie, Taylor, Danny, VL, Terra, Jared, Matt, Tenley, Jason, Robbie G., Julie W., Brandi, Tyler, Rich, Tori, Maggie, Logan, Bradley, Debbie, Sage, Jodi M., Jose

Deadlift: Jami, Jodi M., Debbie, Logan, Maggie, Lacy, Tori, Philip, Julie W., Jodi, Sunshine, Tenley, Joe Epperson, Amanda B., Joe Edwards, Blade, Sean, Danny, Rumeal, Ryan N., Taylor, Krystie, Craig, Josie, Anna K., Gary

Each month we will be sharing successes and achievements both in and out of the gym. Please let us know of news or events as they come up in your life, so we may help you celebrate!

There were A LOT of PRs during out testing weeks this month. Keep up the great work, Cubbies!!

NEW FACES:

Richard & Karolina Ledogar, Kyle Hatton, Ty Hawkes, Matt Baumgardner, Dan & Lauren LoVerde, Rachel York, Kevin Koch

Please introduce yourself and welcome them to the gym!

WODIFY RESULTS

Make sure we are using this metric to track our progress!

2018 NEWSLETTER | ISSUE #8 5

Is CrossFit a “fad”? (Con’t) by Dayne Dyer

B. OVERTRAINING

This is a big one. A lot of clients, friends, and family members get caught into the hype of more is always better and that is not the case! Individual consideration is key to any program and that’s what makes CrossFit so special. The ability to ask questions. The staff at CrossFit gyms are so knowledgeable and are there to help pave the way for your success. Also remember that recovery is just as important as training. We like to use the methodology of every hour of training is AT LEAST a half hour of recovery.

C. “CHERRY PICKING” WORKOUTS

A common mistake that many beginners make is selecting which workouts to attend and which ones not to. Skipping any of the WODs will affect the usefulness of your program. As a result, some individuals will spend a lot of time doing “CrossFit” but with little or no results to show. We often see that skipping workouts hinders both your recovery (the programming is such that your “soreness” or build up of lactic acid is worked out within the consecutive workouts) and your progress. Those workout that look too hard or not in your “wheelhouse” are often the ones that you need the most. Working on your weaknesses is just as importing as improving your strengths.

D. IGNORING MOBILITY

I touched on this a little before under the topic of Overtraining. All too often I see individuals start CrossFit with two goals…. One being to lose weight and the other is to gain muscle. Improving your flexibility and mobility is crucial for success in CrossFit and the ability to obtain both of those goals.

E. NUTRITION

This is one of the most important aspects of training. Too often we focus on training. Increasing volume, changing programs and hiring a personal coach are the usual suspects when it comes to athletes looking for ways improve their fitness. Reality is, Nutrition is the foundational piece for success in any sport, CrossFit included.

CrossFit is beginning to be widely accepted as one of the best training programs for increasing strength, increasing muscle and ultimately improving your overall health. I know it can be very intimidating starting CrossFit and once you have mustered the courage to do so, make sure you avoid these mistakes and ensure that your experience is a positive and enjoyable one!!!