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Get Outside


Spring is finally making its appearance and the best way I know how to take full advantage is to get outside as much as possible. Being outdoors has so many benefits; increases your Vitamin D which helps combat depression, increases brain function, and reduces stress.


How can you get outside more????

Join our 30 Day Run Challenge


Starts next Thursday April 27th ( I know its weird to start on a Thursday but I wanted to give you a few rest days before Murph on May 29th, details of Murph below)


Here are the details. You predetermine a distance/time that is right for you to run (or walk/run) every single day for 30 days. Each and everyday you get outside and complete whatever you have chosen.


It’s all up to you. If you think a mile is a good distance for you to try and complete everyday, go for it. If a mile seems a bit much you can do 5 minutes a day. Just 5 minutes, thats all you need to do. You can do this.


The bonus of the challenge is it is also preparation for some upcoming events.

On Memorial Day we will be doing the Hero Wod “Murph”

1-mile run

100 pull-ups

200 push-ups

300 squats

1-mile run

On Saturday June 3rd we will be participating in the Hamden 5k

We did this last year and it was a lot of fun, this year we want an even bigger crowd!

Register Here

On Saturday Aug. 5th is the New Haven Craft Beer Run

There is a whole beer festival at the end what’s not to love.

Register Here


10 General Physical Skills

What is your definition of fitness? At what point would you believe you have achieved a high level of fitness? At first this might seem like a vague assessment, we are all at different levels in our fitness journey and each person might define fitness differently. A runner would place a great emphasis on how fast they are while a powerlifter could care less about their mile time, but would judge their fitness on how much load they can move.


But what if fitness wasn’t defined as one extreme or another. What if fitness was a sum of many different aspects of physical feats? And fitness was not to excel in any one part, but rather be well versed in all areas. Well, we call this the 10 General Physical Skills and if your goal is overall physical fitness you’ll want to pay special attention to each of them.


The 10-General Physical Skills


Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen. (Breathing, Breathing while moving, & ability to control it)


Stamina – The ability of body systems to process, deliver, store, and utilize energy. (Big sets of push ups, squats, long run)


Strength – The ability of a muscular unit, or combination of muscular units, to apply force. (1 Rep Max lifts….Deadlift, Bench Press, Squat, Shoulder Press, etc)


Flexibility – the ability to maximize the range of motion at a given joint.


Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. (Olympic Lifts, Jumping, Punching, Throwing, etc)


Speed – The ability to minimize the time cycle of a repeated movement.


Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.


Agility – The ability to minimize transition time from one movement pattern to another.


Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.


Accuracy – The ability to control movement in a given direction at a given intensity


We will all have our bias, but our overall goal should be to have competence in each of these physical skills.


Try this:

Take a good look at the list and a good look at yourself then rank each of them 1-5 with 1 being something you need to work on and 5 being a bright spot in your training.


When you do this try not to compare yourself to others, this is a you vs you situation. We want to find out where you do your best work and what area you need to focus your training. You will also need to think of these physical skills in more than one situation. For instance, if you are thinking about flexibility and you know you can easily reach down and touch your toes you might think you’re really flexible, but if at the same time you struggle to sit “criss cross applesauce” well that might tell us that you have flexible hamstrings but are tight in other areas. Looking at different areas of each physical skill will help you sort them out.


Did you rank each of them? Where were you strongest? What areas can you improve? This drill is very eye opening. You can really see where you need improvement, it’s like giving yourself a report card on your fitness.


Now if you found that you have one area that is really holding you back, you might find a great deal of comfort knowing that even a small improvement in the area you lack can produce a big result in your overall fitness. Because although each of the 10 general physical skills can be judged separately, they are also highly connected. Improvements in flexibility can lead to better balance and better force production (ie Power). And with better coordination comes a higher level of agility.


If your looking to improve, come back to this basic list of skills and accurately rate your current abilities. From there work those weaknesses.



Habits…we all have them; some are good, some are bad, and some well…they just are. It seems like the bad ones come easy, the good ones are nearly impossible and the rest we don’t even recognize as habits. So, how do these habits form? What can we do to eliminate the bad ones? How do we incorporate new habits without them seeming like a chore?


Habits have 3-main parts; a cue, a behavior, and a reward. If we want to change our habits we need to make conscious efforts to identify each part, recognize it as part of our habit, and establish a plan to change.


Our habits are easy to identify. Eating sweets after dinner, having an adult beverage when you get home from work, washing you hands after you use the bathroom, flossing, or buckling your seat belt are all examples of habits. The trickier part of habits are the cue and the reward.


The cue is what sets our habits into motion, the thing that triggers our behavior. The cue could be sitting on the couch to watch TV, the people around you, boredom, the timing, or how you feel. Take the example of always wanting a sweet treat after dinner. What’s the cue that sets your habit into motion? Do you always eat while watching TV? Are the other people in your house eating? Do you feel like you deserve it because you had a hard day? Once you can make the connection between the cue and your habit you’ll be able to start diving into the final part of a habit, the reward.


Identifying the reward might be the trickiest part as it’s not always the first thing we think of. If your habit is to have an adult beverage when you get home from work and maybe you have established that your cue is sitting down and “putting your feet up” you now need to figure out what the reward is from having a drink. What role is the behavior playing in satisfying your needs? Does it make you feel less stressed? Are you more relaxed? Does it quench your thirst? Does it help you forget about your day?


Once you have broken down your habit; the behavior, its cue that gets it started, and reward that its satisfying you can start making a plan to change. To do this you need to start substituting your behavior with another, better behavior that will reward and satisfy. If having a sweet treat while watching tv is your habit you could try replacing the sweet treat with a healthier snack. If that doesn’t work you may need to think about eliminating the cue, so instead of watching TV you read a book, or go to bed earlier. If you habit is having a drink because it relieves stress you could try getting in a workout, going to a yoga class, meditation, or taking a nap.
The key to success is to figure out what works best for you and sticking to the plan. It may be challenging at first, you may need to try a few different behaviors to find the one that is right for you, but if you stick with your plan you can make long lasting change.

After Party!

The energy in the gym during Friday Night Lights has been incredible! Once again, The Open has catapulted our athletes. We’ve seen our friends get their first muscle up. We’ve watched as they went from only doing 1 pull up, to doing 10. We’ve cheered as they challenged themselves to use heavier weights and taller boxes. If you’re looking for inspiration, Friday night is where it’s at.

If you haven’t felt that magic just yet don’t worry, we still have three weeks left of The Open.  With all these PRs already, we are going to do some serious celebrating!
This year we are celebrating by exercising our brains! After five weeks of The Open, it may just be the only thing left that isn’t sore. We have booked an escaped room adventure at The Quandary in Wallingford. Consider it CrossFit for your mind.

What Is An Escape Room?

An Escape Room (sometimes referred to as puzzle rooms or adventure rooms) are rooms set up with a theme or story-line, involving a series of puzzles, riddles, codes, devices and props which challenge small groups of players to work and communicate as a team in order to solve their way out.

Will I really be locked in?!?!

No. You can leave the room at anytime to use the bathroom, take a phone call etc. BUT the clock will not be stopped. Your team is counting on you to assist them in solving the puzzle within the 60 min time limit.

This sounds awesome! When is it?

Saturday April 15th at 7pm

Arrive 15 minutes early.

Ok, I’m in! How much do I owe you?

$30. You can leave cash at the desk or Venmo to @allidoisgagne

Where do we meet? 

The Quandary

346 Quinnipiac St, Wallingford, CT 06492



Would you check out those numbers!!!!!


With all the hype around the CrossFit Open…it may have slipped your mind that we just completed the Lurong 5-week nutrition challenge, but now that the official results are in we can talk about how awesome we did. Toot Toot!!!!!

Before we congratulate our top 3, lets look at how we did as a whole.

In just five weeks:

  • We lost an average of 3 inches and a total for everyone was 35 inches 
  • We  lost on average 3 pounds with a total of 26 pounds

  • We came in 28th in the nation
  • 1st Place in Connecticut

Not only did we lost inches and pounds, but we gained a ton too. We gained the confidence to do more in the gym than we thought. We learned how to take a moment before tossing food in our mouth and decide if it is the right choice to fuel our bodies. We tested our willpower and fought urges that may have otherwise gone without notice.

A great little resource they used was a chart that gave a full breakdown of when everyone at their best and when we struggled. the majority of our “cheats” came in the evening. With the second highest at dinner. This is important to note because it shows us a trend and if we can break that down we might be able to make a significant change in our habits. Although, most of our cheats did come at night, overall, 69% of the time we were eating at the “Elite” Level (top level) with only 12% being “cheats”. I think that deserves a pat on the back.

Overall, we had great results, but there are always a few at the top who we want to celebrate!!!!!

In 1st place is Miriam with an impressive finish on Lurong Retest wod, completing an additional 49 reps. In second place, Moe. And in 3rd place Dana with an additional 33 reps in the retest.

Congratulations to everyone. Lets keep these new habits going!






What all new CrossFitters should know

Trying something new can be intimidating and that can be especially true when it comes to starting CrossFit. When you first walk into a “box” (click the link to check out more CrossFit lingo) it can be overwhelming; there are no “cardio” machines, mirrors, or smoothie bars. Instead, there are pull-up rigs, ropes, and very large weights that appear to weight more than you ever plan on lifting. And if you happen to show up when a class is going on it may look like total chaos the music is blasting and the members  are grunting while simultaneously cheering for the person next to them, peeling off layers of clothes, while occasionally looking as though they are about to cry only to finish the workout with a smile on their face.

But here is the thing…..not everything is as it seems.

Typically, there will be some “cardio” machines; rowers, bikes, but mostly we are the machine; we can run, jump, skip, and crawl. Many of those gigantic weights are made of rubber requiring them to be much larger; what may look like a 45# plate at your globo gym may actually only weigh 10#. And as for the members who tossing around large amounts of weights, doing movements that you have never seen before, and hanging from the pull-up rig like gymnasts; they too were once in your shoes; nervous, scared,and intimidated.

Mobility PRs

We know we harp on you about your mobility or shall we say lack there of, but there is good reason, mobility is the cornerstone to good movement. When we lack mobility it becomes nearly impossible to get into a good starting position and if your starting position is off you can bet that the entire movement will be off, inefficient, or worse, hazardous.

The problem is that we don’t put nearly enough effort into becoming more mobile, we’ll spend countless hours doing work (exercise) to get stronger, faster, skinner/bigger, but very little time working on the quality of  movement.

And its not all your fault

Becoming more mobile lacks glamor and reward. There is no spot reserved in my journal for when I hit a new mobility PR (personal record) although there are multiple pages for strength PR’s (1 rep max, 3-rep max, mile time, Fran time, Fight Gone Bad score, etc.) and I have yet to write on the PR board that I have surpassed my mobility from previous months.

Check out this video from Mobility WOD where he explains the 23:58 rule. Basically the “rule” is that we spend (maybe) 2 minutes mobilizing an area, which leaves 23 hours and 58 minutes not mobilizing.

P.S. We are going to start a new trend….mobility PR’s all over the place…on the PR Board… in your journal….watch out wall squats here we come!

Friday Night Lights! By Coach Sarah

The countdown to the Open has officially begun! Crossfit athletes around the world are getting ready for the 5 weekly wods that serve as the first step in qualifying for the Crossfit games. For the next 5 weeks, every Thursday night at 8pm, Crossfitters around the globe will anxiously wait until the WOD is announced. At True Athletics we will also be biting our nails and cursing Dave Castro’s name. We’ll strategize and speculate and maybe even cry a little. We will be watching the announcement of the workout live at the gym on Thursdays @ 8pm. Come for Oly or just come and hang out. If you like reality TV, you’ll love the CF Open announcement.

And then, come Friday, we bring it!
We push harder, move faster and dig deeper.
While we may not qualify for regionals, that doesn’t stop us from throwing down and giving it our all. That’s why we celebrate the Open with our own event during all evening classes on Fridays; Friday Night Lights.
During Friday Night Lights, you can expect loud music, lots of sweat and a crap ton of motivation.
Get ready to push yourself and your friends harder than you ever have. Get ready to see PRs left and right. Get ready to crack open a beer with your friends and rehydrate after killing it!
This is Friday Night Lights!
This is True Athletics!
If you still have to register here is the link:
Sign up with our Affiliate: CrossFit True
and then join our team: Team True

Coconut Flour Tortillas

These coconut & tapioca flour tortillas are perfect for your next “Taco Tuesday”. I used them in a Chicken Enchilada Bake and had a few left over. After a few days in a tupperware container I ended up tossing them in the toaster oven. They came out more crunchy (not able to fold them) kind of like a flatbread, but still delicious. I just broke it up and dipped them into guacamole.


The original recipe can be found at TheCoconutMama.com (I made a few changes)



  • 2½ Cups Almond Milk    Coconut Milk (not the can stuff, the kind you find near the almond milk)
  • 4 large Organic Eggs
  • 2 Cups Tapioca Flour Starch
  • ½ Cup Coconut Flour
  • 1 Tablespoon Flaxseed Meal      Chia seeds (these could be completely omitted)
  • ½ Teaspoon Sea Salt
  • ¼ Teaspoon Vanilla Extract (optional, but recommended when using tortillas for sweet crepes)


  1. Heat an 8” frying pan over medium heat. Depending on the type of pan you are using, you may want to melt a ½ tsp of coconut oil to ensure the tortillas don’t stick.
  2. In a mixing bowl, add together the almond milk and eggs. Blend or whisk well.
  3. Add the remaining ingredients and continue mixing until there are no clumps of flour.
  4. *Ensure the pan is well heated before moving forward*
  5. Using a ½ cup measuring cup, scoop the mix and pour onto the center of the pan. Quickly rotate your wrists and tilt the pan until the mixture covers the entire bottom. This will create an 8” tortilla.
  6. After a minute or so you will see the edges starting to lift. Using a wide spatula, flip the tortilla. Cook until golden brown and flip once more to brown the first side.
  7. Remove from heat and allow to cool on a baking rack.
  8. Add a tiny amount of coconut oil to your pan and begin again.
  9. This recipe makes twelve 8” tortillas. These can be served immediately, stored in the refrigerated for 2 weeks or in the freezer for longer.
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