You constantly hear the coaches talking about tips and tricks (TnT) for a given movement or workout in class.
Today I would like to provide you with CMO's list of TnT's for 2013.
Journal more than your WODs and Food.
Nobody knows YOU better than YOU. One of the secrets I do to selling/enrolling someone to hit their goals or solve their problems is one simple thing, I ask them questions. Why? Because YOU will figure out the answer(s). I can't tell you the answers to your problems nor can any of the other coaches, your friends or family. Only you can.
Journaling will help you to conduct real experiments to figure out what works for you – and why. If you want to make any changes in the new year, a journal will help you make sense of them.
Do WreckShop and YogaFit.
Your snatch is not automatically going to get better. You squat will eventually hit a plateau if you don't squat every week. You need dedicated practice in a supportive environment. WreckShop is the perfect place to make that happen. Seriously, how much fun was last Saturday's CF To+al?!?!
The same goes with your flexibility. YogaFit is a class you just can not duplicate in any other setting. If you are not functionally flexible (and not many of you are not:-) you are limiting your workouts and your FITness potential.
Do a QUARTERLY CHECK IN.. Every quarter!
Setting goals is mandatory and quite honestly the easy part. Achieving them is the hard part. One of the easiest ways to help you get there and faster is having checkpoints. Things in our life will not always go according to plan. We want checkpoints because they will help catch us when we stray off course. They will also allow us to make the small crucial adjustments to get us back on track to the path of our goals. We could think we are doing everything correct and always end up falling short because we don't catch ourselves moving off course.
The best illustration I can give you to emphasize the power of small adjustments is that of a plane traveling from Los Angeles to New York City. If the nose of the plane is pointed only 1 percent off course--almost an invisible adjustment when the plane’s sitting on the tarmac in Los Angeles—it will ultimately end up about 150 miles off course, arriving either upstate in Albany or in Dover, Delaware.
Change your TV TIME with Reading Time.
The mental FITness is by far more important then your physical FITness. Just as we feed our bodies with the food we consume and the workouts we do the brain works the same way with the information (audio and visual) we give it. The stronger your mental muscle becomes you will find the keys to unlocking your true potential and unlimited results.
Start drafting a success story.
We get in life what we believe we ought too. Having the confidence, or better yet, the faith to achieve our goals/dreams we want is tough. If you want things to get better you must have a future vision for yourself.
Write the first paragraph in which you give your background, your experience hitherto, your justification for wanting to do it all better. Then, finish YOUR story at the end of 2013 and make it a GREAT one.
Clean out your fridge and freezer.
The best way to start fresh is from a clean slate. We do not have WILLPOWER with our food. But we can out-think ourselves. With this new year now here I know you are going to have great intentions with your nutrition. If you have tempting foods in the house, out-think yourself and get rid of them (bread, crackers, tortilla chips, cookies, puddings, ice cream, sodas, cereal, etc...). Bag it up take it to a food bank or homeless shelter.
"But I have kids?" Well if it's not good for you I don't think it's good for your kids. Right?
Find an adult sports league.
If you look at CrossFit's hierarchy of FITness you will see at the top of the pyramid is sport. Last year we developed a Softball Team in the gym. I hadn't played a game of baseball in 19 years! I literally forgot how to swing a bat and catch a ball:-O It was the craziest feeling. I could remember how I used to play baseball, but it had been so long my body couldn't remember. Well the skills are coming back but the memories just from last year was awesome! I would always look forward to Thursday nights. I felt like I was training for something more than my FITness for once in a long time.
As humans we are designed to play. Remember recess in grade school and how excited we were to go out and play and how not excited we were to go back to class... I do.
Truth is we can still be that excited and have that much fun. We just need to remember how too (just like swinging the bat and catching the ball:-)
Share some of the TnT you will add in to your 2013 to the comments?
6 Thrusters (115/75)
6 Toes to Bar
6 Weighted Sit-ups
6 Lateral Hop Burpees
30 Double Unders
Post total time it takes to complete the 6 rounds.
Post by CMO.