78% of all New Year's resolutions (i.e. wanna be goals) fail and most people quit their goals after the 3rd week in January.
Why is this?
I feel most people think that if they simply write something down for some reason it will 'magically' happen. And if you don't think it will 'magically' happen they sure act like it will because they simply do not do what it takes to achieve the goals they wrote down.
This post is intended to lead, teach and inspire you to be the 22% that not only achieves their goals this year but becomes super achievers and figures out how to achieve anything and everything they want in their lives.
For some reason we human beings work well in 3's. For you to achieve this year's goals you will need to follow the 3 BIG steps with 3 key behaviors to make it happen.
Here we go....
1. What 3 things would have to happen to make this the best year of your life thus far?
Think of this as, if these 3 things happened then WOW! Definitely no doubt about it this would be the best and FITTEST year of my life. What are those 3 things? Similar to if a genie in a bottle approached you and gave you 3 wishes, think BIG!! Make it unquestionably the best year yet. If you already have a goal this is your chance to reassess those goals and make sure they are BIG enough:-)
2. What are the 3 key behaviors that if you did them consistently all year long would have the greatest impact to achieving each one of your BIG goals.
So, we can all see a lot of you want to achieve pull-ups. What is it going to take for you to complete your goal? What are 3 key behaviors based on what you are NOT doing that you need to do to achieve those pull-ups?
One example might show:
1. Practicing pull-up's in the warmup every time you WOD. It doesn't matter if they are in the warmup or not.
2. Working with your coaches and developing a plan our strategy of what kind of time, energy and commitment it is going to take for you to achieve those pull-ups.
3. Buying a door way pull-up bar for your house or office and putting yourself on a pull-up program that you received from behavior 2.
3. Track Your Behaviors
Most of our behaviors are unconscious. We don't even know what we are doing right, wrong or not enough of. But it all becomes very clear when we start to track it. Remember when you did your initial NUTRITION CHECK IN and you had to write down everything you ate for a week? Did you realize what you were really eating? Was it as 'HEALTHY' as you thought? Probably not. You can't improve what you don't measure. So get a notepad, smart phone, journal, or google doc and begin to track your progress. Be sure to have checkpoints throughout the year to ensure how you are behaving is in line with reaching your goals.
Lastly, the fundamental skill of all success is discipline. The only thing that separates you from the achievement of your BIG goals is your ability to stay disciplined and consistent with your key behaviors and your tracking of them.
In life you will suffer one of two pains. The pain of discipline or the pain of regret.
The pain of discipline weighs ounces. Think about pushing through those daily workouts, making your paleo lunch the night before, waking up early to get that early am WODs when you don't feel like it. That type of pain sucks (yes I know it SUCKS) but it is only in the moment.
The pain of regret weighs in TONS! Think about having a heart attack, divorce, financial ruin, or simply going through another year of failing on your 'resolutions', your goals, your dreams and your word. This type of pain lasts a lifetime.
What do successful people and unsuccessful people have in common?
They both HATE to do what it takes to be successful. The difference is the successful do it anyway.
I want you to be successful. Work these 3 steps. Do what sucks. Do it over and over and over again. And realize that what creates short term pain creates long term pleasure and what creates short term pleasure creates long term pain.
Choose to do the short term pain.
WHAT ARE YOUR BIG GOALS THIS YEAR?
WHAT ARE THE 3 KEY BEHAVIORS YOU ARE GOING TO DO ABOUT IT?
A. 6x2 Squat Cleans (work up to a HEAVY double and do it for 6 sets)
B. Five rounds:
1 Minute On, 1 Minute Off
KB Swings (70/53)
Score total reps.
Post by CMO.
"How is your nutrition?" - CMO
"I eat pretty well" - Said by a lot of people
Your nutrition can be treated objectively, factually, subjectively and emotionally (and all at the same time). The more we deal in numbers and facts the more we can shift to the objective and realistic side. When we are vague and rely on how we are feeling, that is where we can lead down a slippery emotional roller coaster state of mind.
Nutrition is a crazy thing. On the factual side we need to eat to live. We expend energy everyday. We must consume calories for that energy. The problem we run into is a lot of us get involved with the emotional side instead of focusing on the fact that food is fuel. Food can give us a direct feeling and depending on how your day or your life is going that can be a very good or very bad thing (usually bad). Think about it...
How many times have we gotten upset and grabbed a chocolate bar?
Or let ourselves off the hook with a "cheat day" consuming foods that we wouldn't even want?
Or how many times have we gone out to eat and known to just say " no bun" but instead say "Aww screw it! Keep the bun and add fries"?
It is easy too forgot those times we cheat.
I was having a conversation with a few CrossFit 818'ers last week and the topic was how much of your success is determined by your nutrition?
I have heard that a great rule of thumb is to adhere to the 80/20 rule. If you are behaving with the Paleo lifestyle 80% of the time you can achieve continuous results.
So what would it really take for you to eat 80% Paleo for the 2013 year?
Here are some examples: (Assuming you ate a Paleo meal consisting of a good source of protein, veggie and fat in a meal.)
-You would need to eat 3 Paleo (with no cheats) each day for 292 days this year.
-Or you would need to eat 876 Paleo meals per year.
-Or you would need to eat 16.8 out of 21 meals per week.
I can keep breaking it down as much as you need but the idea is the more you use numbers and facts the more you can guide your success.
What % of Paleo eating are you at currently?
What sounds more appealing? 292 days? 876 meals? Or 16.8 out of 21 meals? Why?
What are some ideas, tips or tricks you can do to get yourself to that 80% level?
**REMINDER** This Friday January 11th from 7:45p to 8:30p is our initial Candlelight Yoga class.
Refer to our MINDBODY SCHEDULE for more info or CLICK HERE.
50 calorie row
Pull-ups (C2B) *Chest to Bar*
50 calorie row
Post by CMO.
Happy New Year! This is the official first day for you to make and create your best (and FITTEST) year. We have all learned a lot about ourselves in 2012. Lets build off the great momentum, lessons learned and good habits we have created to make 2013 the greatest year yet.
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.
This has been an incredible year for me as a coach.
I have witnessed a lot of different things…
Some of my favorite times...
Events at CF818: *The CF818 combine, FGB challenge, Paleo Challenge(s). *The 2012 CrossFit Open.
Outside Events/Hangouts: *The Parties; BDay's, *The CF818 Tiger's Softball Team was incredible.
Someone starting CF with full blown diabetes and now COMPLETELY off medication.
We have had so many highs, PR's and crazy times throughout 2012 and we wouldn’t trade it for the world.
I met just about every kind of person with every type of goal out there. And every single person that committed themselves to us (CF818) we committed ourselves right back to them. And you know what…this CF thing actually works!!!
You CF818’ers are some of the most amazing people I have ever been fortunate to meet and develop this amazing friendship we have. I can’t tell you how much all you guys mean to me.
Now it’s your turn.
What are your Best of moments for 2012 with CF818?
Who are the friends you have made through CF818 in 2012?
What are your favorite classes, workouts, hang-outs, event's, etc???
Post to comments and give us some memories to remember:-)
AMRAP 20 Minutes
5 Rounds of
*Note: Run plus the 5 Rounds is 1 FULL round of the AMRAP*
Post by CMO.
A lot of you are going out of town or your family and friends are coming into town in the next week or two and spending time with family, drinking, celebrating, relaxing, going out to eat, is going to happen. You all know my stance as far as sticking with your FITness no matter what time of the year it is. But you do need to enjoy your life and your FITness that you have worked so hard on. And this is a great time of the year to do so:-)
Every year, I’ve seen different goals and strategies for staying fit and not eating like a FAT kid who loves cake. Here are some of my tips and tricks:
1. Don’t Suck and Do Nothing! Wake up and do mobility/yoga and some squats, push ups (or go to our class). The minute you wake up. Don’t think about it, just do it. It will be a great start to your day and your body will thank you.
2. When alone, eat clean. With family and friends, be mindful. From Thanksgiving to New Years, I pretty much as Paleo as anyone can when I’m eating alone. I’ve accepted that I’m going to take liberties with family and friends where choices are not clean. Balance is the key to life. I wrote a couple blogs awhile back about some great CHEAT-EAT-ING STRATEGIES and RESTAURANT RULES that would definitely apply to specific ch-EAT-ing ideas.
3. What could it be? Take this time to look back at your 2012 year. Think about all the improvements and steps forward you have made with your life and your FITness. Now think about the improvements and adaptations to be had if you committed to 2 solid months of training and nutrition. Now imagine throwing all that away. That’s how I see the holiday season. The last 2 months. We are at the home stretch of the holiday season, own it and own the results (good or bad) afterwards.
4. Have fun. I’m happier, confident, stand taller and in better shape now than I can remember. I know this is a result of committing to CrossFit and eating right. One of the keys to long lasting motivation is fun. When we are having fun and helping others do the same we want to do more, be more, have more. Show your family and friends what it takes to be as awesome as you are, it's fun and infectious.
Post your thoughts any more ideas, strategies or philosophies during this holiday season to the comments.
AMRAP 3 min at Each Station
Rest 1 min Between Station
1). 25m Shuttle Run
2). Row for Cal
3). Double Unders
5). Plank Ups
Post total reps for all stations.
Post by CMO.
“The healthiest competition occurs when average people win by putting above average effort.” -Colin Powell
Do you work to your full potential?
Do you get done with workouts and wish you would have pushed harder, gone heavier, not gotten that sip of water, etc….?
If this is you, you are not ALONE nor are you Average!
I have been a personal trainer for 10 plus years working with all different walks of life, and although they push hard and see results, I have never seen the results happen so organically and efficiently as I have with those in CrossFit.
Each day you would come in to a CrossFit class you have people from all walks of life around you. The collegiate athlete, the mother of four, the girl in her 30′s that wants to get back into “high school” shape, the fireman who wants to get stronger and faster to help in his everyday workplace; the list goes on and on.
I would have your “Average Joe” walk in and in 3 months, 6 months, or a year ….. were no longer “average”! These people were power houses that could lift heavy weight, perform movements at intensities that I have seen pro athletes fail at, and most importantly feeling complete confidence on the inside and out.
These people were no longer “average” because of the community they were surrounding themselves in!
In my opinion “Average” is a mindset and where you choose to set the bar determines where you are and what you can achieve!
People were not only keeping themselves from being “average” they were encouraging others around them to raise the bar!
So I challange you CrossFit 818 to raise the bar above “average” by the books you read, the people you surrond yourself with, and the environment in which you choose to live!
What steps are you going to take to raise the bar?
Answer in the comments below…..
A. Find 1 RM Split Jerk
B. 3 Rounds for Time.
7 Front Squat (135/95)
14 Lateral Hops
21 Toes to bar
Post by Annie.
Last year in November we posted a very inspiring/motivational video titled, HOW BAD DO YOU WANT IT? I watched this video and it really FIRED ME UP!
As you know I am ALL about motivating myself and others around me.
With that, I gotta be honest with you all. I don't think we give ourselves enough credit. I don't think we care about ourselves enough? I think we have waaay more in the tank than we think we do.
You know how I know how??
We slack off. We take the holidays off. We are not deliberate about what we want out of life. We are not deliberate about how we achieve what we want out of life. We look at others successful around us or who we see on TV (celebrities, athletes, business tycoons) and we 'say' we want what they have. But we don't have a freaking clue what they do to achieve the levels of success it takes to get that far.
We make EXCUSES. We get comfortable. We let others depict our thoughts, feelings, behaviors, habits and actions. It drives me NUTZ!!!
We focus on what we can NOT control rather than focus on what we CAN control. We focus on improving things outside of us (cars, clothes, furniture...) rather than focusing on improving us on the inside (books, informational CD's, seminars...).
"If I don't lose this much weight than I'm done." -- What?!?!
"I'm not going to do this, until I receive this?" -- Think again! You don't deserve anything until you prove it to yourself & others.
"I wish I started earlier." -- Why don't you start right now?!
Life is the most amazing journey. We only have one shot to get it right and the way we want it to be. Are you making it happen? Are YOU taking FULL advantage of everything life has to offer? Are you taking full advantage of what YOU have to offer?
Instead of making excuses to why you haven't done what you could do. Let's create solutions for today and tomorrow. Mistakes, failures and our past are the greatest teachers for our futures. Surrounding ourselves with other better give us a real time vision of what it takes to get their we can learn from them and have them be our best source of motivation.
As the end of the year approachs think of this time to gain a head start on everyone. Not mail it in! Not take off the rest of the year! You have so much more in YOU. More than you think. But I'll let the video explain more of this.
Before you answer those questions above watch the video below and then post your answers or your favorite line from the video to the comments.
Run 3200 Meters
Rest 2 minutes
100 balls slams for time (30/20)
Post by CMO.
"When we excuse, we lose." ~ CMO
Most people have excuses. Heck we all have excuses. I have excuses. Lets just say that the holiday season (Thanksgiving day to January 2) is the "SEASON OF EXCUSES". With holiday parties, family in from out of town, you going out of town, end of the year parties, the "I'm gonna wait until the new year" attitude, so on.
Let's get more of an understanding about excuses and to see if it will help us prevent them (if not eliminate) them in the future.
What is an excuse?
An excuse is a justification for not doing or doing something. The dictionary defines an excuse as a reason. An excuse usually turns out to be something other than the real reason that motivated your actions or lack of actions in the first place.
The truth about excuses.
Excuses are never the reason for why you did or didn't do something. Just a revision of the facts that you make up in order to help yourself feel better about what you did or didn't do.
Making excuses will not change your situation. Only getting to the real reason behind the excuse can actually do this. Excuses are for people who refuse to accept responsibility for their life and how their life is turing out. Victims make excuses.
Scary thing about excuses.
The more we use excuses the easier it is to use them. Excuses are the simplest way to let ourselves off the hook. The scary thing is if you continue to make excuses you will actually begin to (if you haven't already) believe in the excuses you tell yourself and EXPECT bad things (your excuses) to happen. When you expect bad luck to happen you will naturally do the things that will bring you bad luck! Scary but true stuff. So you can ensure bad things will continue to happen to you in the future and not really understand why.
Take a look at those successful around you. Do you ever hear them make excuses? I bet not. Successful people in any arena simply do NOT make excuses… EVER! And that is why they are successful. They are actually the opposite. They are quite unreasonable when it comes to providing reasons at least for failure.
My 'favorite' excuses I most often hear.
I have kiids
Don't have kids
No one told me
The competition is too much
Tough Question Time.
-How many have you used?
-Ask yourself any excuses every improve your situation?
-So why do you/anyone make excuses for yourself/themselves?
What is YOUR excuse?
Were you late because of traffic?
Are you not sticking on Paleo because it's too expensive?,
Your'e not making it to the gym because you are too busy?
Remember an excuse is is a justification for not doing or doing something. An excuse usually turns out to be something other than the real reason that motivated your actions or lack of actions in the first place. And just a revision of the facts that you make up in order to help yourself feel better about what you did or didn't do.
-So could the REAL reason you were late is you left your house too late to make it?
-Paleo is too expensive because you just go to whole foods every time and continue to not look for better ways to save money.
-You are too busy to go to the gym because you refuse to wake up early, take a working out lunch or are too tired to go after work?
No matter what time of the year it is or how busy you get there are always going to be obstacles in your way to success. It is easy when everything works. It is when times get tough and how you find a way to succeed is what defines you.
"Nothing happens to you, it happens because of you." ~ Grant Cardone
3 Rounds for Time:
5 Muscle Ups
*Last Did 1/31/12*
Post by CMO.
Knowledge fueled by emotion equals action. Action is the ingredient that ensures results. Only action can cause reaction. And only positive action can cause positive reaction.
I stress this because today I see many people who are really sold on affirmations, especially during the holidays.
Famous New Year's Resolutions:
"I'm going to lose ___ pounds."
"I'm ready to change my job.
"I'm spending more time with my family."
"I'm going to stop smoking. For REAL this time!"
And yet there is a famous saying that “Faith without action serves no useful purpose.” How true!
The man who dreams of wealth and yet walks daily toward certain financial disaster and the woman who wishes for happiness and yet thinks thoughts and commits acts that lead her toward certain despair are both victims of the false hope which affirmations without action can manufacture.
Because words soothe and, like a narcotic, they lull us into a state of complacency. Remember this: To Make Progress You Must Actually Get Started!
The key is to take a step today, not wait for the New Year! When we wait, we contemplate, which leads to a lack of clarity and can result in not getting started at all. Whatever the project, start today. Start clearing out a drawer of your newly organized desk... today. Start setting your first goal... today. Start listening to educational/motivational programs... today. Start a sensible nutrition plan... today. Start calling on one tough customer a day... today. Start putting money in your new “investment for fortune” account... today. Write a long-overdue letter... today. Anyone can! Even an uninspired person can start reading inspiring books.
Get some momentum going on your new commitment for the good life. See how many activities you can pile on your new commitment to the better life. Go all out! Break away from the downward pull of gravity. Start your thrusters going. Prove to yourself that the waiting is over and the hoping is past—that faith and action have now taken charge.
It’s a new day, a new beginning for your new life. With discipline you will be amazed at how much progress you’ll be able to make. What have you got to lose except the guilt and fear of the past?
Now, I offer you this challenge: See how many things you can start and continue in this, the first day of your new beginning.
Every 4th minute, for 7 rounds:
3 Dead Lifts
3 Power Cleans
3 Front Squats
*Complex should be done unbroken
*Go for heaviest weight possible
*Increase weight each round
Begin each round at the 4th minute (0, 4, 8, 12, 16, 20, 24)
Post by CMO.
That is a very broad and can be tough question to answer. We are moving into that time of the year again – time for the seemingly endless holiday parties, gatherings and holiday celebrations. And as great as the holiday season can be with all the cheer and good times, it can also bring with it added stress and pressure.
The funny thing is... Why is the holiday's that much tougher than any other time of the year? All I hear is the same excuses everyone has always had:
-No time = M-A-K-E Time.
-Too hard = I Disagree
-Too much $$$ = Check This Out
-Too SORE = Do This
-Not motivated = Cheers
-It tastes sooo good = Truth about Cravings
-Peer Pressure and Naysayers = Friends and Family
What are some tips you could give that works for you?
Life can get crazy at times…work, family, friends, bills, kids activities, homework, holidays, no time….etc.
Bottom line is you get it done or you don’t.
So how do you do it? The great thing about our community is we support each other, learn from each other, and get better together.
As we are moving into one of the busiest times of the year. It’s time to stick together now more than ever!
Let’s hear it!
"Choose Your Own Adventure"
300 Double Unders
150 KB Swings (53/35, American)
*Athlete has the option to break up the workout into however many sets to complete the workout.
Post by CMO.