Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Hip extensions
Post time to comments or BTWB
NEW YEAR, NEW GOALS!! – Anna Mattson
For most of us, 2015 had some good times and some not so good times. We will take away from the year what we need to grow and leave behind what holds us back. For this post, I will reference a previous post from December 31st of 2014. This post discusses solid goal setting techniques. You can see the full post here
The year is quickly coming to a close and we get to sit and reflect on the way the last year turned out. We think of the triumphs and joys. We think of the failures and short comings. We think about our families. Mainly, we think about what we want to be different. Most of the population sets out to make a grand New Year’s Resolution. Sometimes we make more than one, but somewhere on the list, we usually resolve to get in better health. Maybe we want to exercise more. Maybe we want to lose weight. Maybe we just want to be healthier. Maybe we want to be stronger. Nevertheless, health is generally on the list. Let’s talk about resolutions, and what you need to be aware of before January 1st hits this year.
Everyone Needs a Resolution
The first thing we need to discuss is the fact that resolutions are for everyone. There is something that every individual needs to work on. Come on now, we aren’t all perfect. Believe it or not, there is a flaw somewhere in our gym lives. You may be thinking right now, “I work out everyday. I am in great shape. I eat clean and train hard. I’m good.” Great! You are right, that is not something that needs to be on your resolution list, but let’s take this a different way. Instead of calling them resolutions, let’s call them goals. Is there anything you want to accomplish in 2015? How is your clean and jerk? Do you have your butterfly pull ups? Can you overhead squat 1.5 times your body weight? Now, is there anything you need to work on?
Set a Time Limit
The reason we fail at resolutions is that it takes too long to complete. We look at what we want to change, stare down the long and winding road, and don’t see an end in sight. What if we broke it up into segments? If you want to lose weight try this: instead of saying I’m going to lose 40 pounds in 2015, try losing 10 pounds every 3 months. Write on a calendar that by March 1st you will have lost 10 pounds, and then on to June 1st, and by the end of December you will have lost 40 pounds! Don’t have weight to lose, make a list of things you want to accomplish and set a date to them. I personally want to increase my clean and jerk by 20 pounds, so I have set up a calendar. I have it broken down into manageable chunks, so I can tackle it effectively and safely. If that isn’t moving fast enough for you, be more aggressive, but make sure it’s doable. Don’t set yourself up for failure. You are not going to be able to complete RX’d handstand push ups by February if you are still struggling with kicking up to a handstand. Break it up, make it manageable, and then kick it’s ass.
Don’t Diet
Those of us in the CrossFit world spend a lot of time talking about eating clean. We are very leery of the “D” word. For good reason. Diets don’t work. Diet’s also have an end. A healthy lifestyle doesn’t have an end date. You don’t eat clean for 6 weeks and then go back to fried foods and Cheetos. Cheat days happen, sure, but when you change the way you eat, you change it for the rest of your life. Diets do not work. Ever. You can’t ever get off the merry-go-round. Once you start the ride, you are on it forever. Sure, you can pause the ride and make lots of stops at Cheeseburger World, but don’t make a big deal out of it. Enjoy your meal, and get back on your ride. Don’t diet, change the way you eat.
Health is important. We need good health to be able to function in our daily lives. Most of us reading this are already living the lifestyle; however, that doesn’t mean we don’t have things we can work on. I certainly can clean up my eating. I certainly can get stronger. By focusing on our health, we are making ourselves better. Pick some things you need to improve on, and crush it.
Here are a few more input ideas:
#1 – Write some goals down on the GOAL whiteboard. They can literally be about anything. By doing this, you not only have a visual aid to hold yourself accountable and get the great satisfaction of marking it off when you accomplishment, but it is also a sounding board so others can see and give you encouragement. LET’S SET A GOAL: EVERYONE IN THIS GYM WRITES AT LEAST ONE GOAL ON THAT BOARD!!
#2 – When your goals pertain to CrossFit, ensure you are logging your data. CrossFit espouses measurable, repeatable results. If we don’t write anything down to know what we have done in the past, we cannot measure it! If you don’t have a fancy log book, you can simply use a $1 notebook from the Dollar Store OR you get a free membership to Beyond The Whiteboard along with your membership to Verve. If you are not familiar with Beyond the Whiteboard, there is an entire blog detailing the ins and outs which you can find here
VERVE UPDATES
-We are back to a regular schedule Saturday, so come in and start your New Year off on the right foot
-Make sure to check Lost and Found as we will be donating the items next week.
