In a sporting event, the players are given a break at the half in order to refresh themselves, look at how they played in the first half, and set strategy for the second half. So as you approach halftime for this year, here are some thoughts:
How did you "play" in the first half of this year? Have you met your GOALS that you established at the beginning of the year?
Here are a few ideas to EVALUATE where you are at with your goals as you approach the halfway mark.
Take some time to sit down alone and review your goals. How many are you on mark to make? How many have you not even begun on? How many have you achieved?
Three things have happened with your goals thus far in 2012:
-You have hit some of your goals: "I lost x amount of weight." "My Fran is ____ minutes." "I can do x amount of pullups."
For the goals you have already reached, try to set the new goal at 100 percent of the original goal. Congrats, but you have a ton of weaknesses to attack and get better at.
-You are on pace to hit your goals: "I still need to lose 15lbs for my weight goal." "I off my back squat goal by 40lbs." "I haven't gotten my 1st muscle up yet." For the GOALS you are on pace to achieve do this, stretch it about 10 percent. For example, if your original goal was 10 pullups and you have already reached 5 after halfway, stretch yourself to try to achieve 11 by the end of the year. This will give you a good reason to kick into high gear as the year progresses.
-You haven't even begun: "I haven't even tried to do a handstand pushup in months." I bought the Paleo book, but haven't opened it yet, does that count?"
For those you haven't even begun, my suggestion would be to reset your goal at 10 percent of the original goal. Obviously this goal hasn't been a priority, for whatever reason, and most likely won't suddenly become so. But you can make some ground. Set a small increase for the remaining six months and get ahead a little in these areas.
This time that you spend taking a look back at this year and reseting your goals will help you refocus, adjust, push yourself to a higher level and give you the opportunity attain more than you ever have.
Sound of about your 2012 goals in the comments.
**TODAY IS THE LAST DAY TO TAKE YOUR PALEO AFTER PICTURES FOR THE FINALS. YOU WILL NOT BE ELIGIBLE TO WIN THE CHALLENGE IF YOU DO NOT TAKE YOUR PICS BY THE TIME WE CLOSE. Refer to this POST FOR MORE INFO.
20- shoulder to overhead (165)*You can break up the burpees and shoulder to overhead into as many sets and reps.*
Post by Chris.
CrossFit generally defines fitness as "increased work capacity over broad time and modal domains". In laymen's terms this means that the as you become more fit, you are capable of working harder no matter how long you have to work or what you have to do. You have probably heard me tell you that you work hard (and smart) in the gym for an hour a day, several times a week, so that you can live your life outside of the gym no matter what the demands are (work, family, or play).
Now that you know what we're trying to accomplish through our programming, I am curious what YOUR definition of fitness is for your own life. For example, a firefighter might say that fitness for him means the ability to run into a burning building with 70lbs. of gear and possibly have to carry a person out of that building. If that's his definition of fitness, then he should probably train in a manner that best increases his fitness as he defines it. Meanwhile, a sprinter might say that her definition of fitness is the ability to run 100 or 200 meters as fast as possible. Her time domain is known (roughly 10-25 seconds of work) and so her training must consider her goal.
Sound off in the comments below: What is YOUR definition of fitness? How has CrossFit helped you become more fit?
5 rounds for time:
10 Evil Wheels
10 Overhead Squats (95/65)
Posted by Zareh.
I first heard this phrase years ago when I was watching one of my favorite movies, Boiler Room.
The senior broker in the movie was referring to when a new recruit was having a tough time being successful at making cold calls. He was explaining that you could be whatever/whoever you wanted to be on the phone. At the time he was training Giovanni (the new recruit) with the goal of to get him comfortable on the phone and building confidence with his sales skills. When he "Acted As If", he stopped worrying about what he wasn't saying correctly and just began to say it correctly and started closing sales.
I took the phrase for what it was worth. Until recently it HIT ME!
You see, we are all in the position we are in because of how we have acted in the past and what our current thoughts are.
So if you continue to do and think the same as you are, then you will continue to get the same result.
Most of us know what it takes to achieve our goals. When we set our GOALS we are planning and motivating ourselves on what we will achieve in the future. Instead, what if you put your mindset of already being in that position of where you want to be?
What will your life look like when YOU have hit your goals and are FIT and healthy?
What does each day look like for you?
How will you feel about yourself?
What will your thoughts be?
How will you act?
What will be inside your fridge?
What is your breakfast, lunch and dinner?
Bottom line is, where ever you WANT to be, you need to start acting like it...RIGHT NOW! Visualize when you are at your goal weight, goal income, accomplishing the things you dream of. Who will you be? And how will you think?
Start doing that now and you will start moving in that direction today. If you continue to focus on the things that are stopping from moving towards where you want to be...then you will do exactly that, NOT move forward.
When you start to focus on what life will look like, feel and be like when you hit your goals and dreams you will start to take the right steps towards getting there.
We all have the power to change things for ourselves and its going to take more than just what you WANT to do...It takes HOW you are acting/thinking about what you want, that is going to get your there.
"The Bear Complex"
7 Sets of the Sequence:
5 Rounds. Rest between rounds as needed. Post loads.
Posted by Chris.
Last night we had our 1st 818 Paleo Posse Meeting and we discussed the most important thing regarding our 7 Week Paleo Challenge...GOALS!
Yeah, yeah, yeah we all have goals. "I want to lose 30 lbs", "My doctor said I have to get my cholesterol down", "I want to run faster".
Goals are a funny thing. People want a lot of things. But as the old saying goes, Actions speak louder than words!
For us to actually accomplish our goals wanting them, saying them, or even writing them down, is not going to get them done. We have to change how we think, change what we do, and make it a long term pattern of behavior.
The problem is we are conditioned. Where we are today (career, financially, romantically and of course FITness wise) is a product of what we have done. We have thought the way we thought. Made decision after decision. And acted the way we've acted over and over and over again. And the result is who we are today. For us to actually even think about changing our behaviors we have to do a lot more than write down some superficial goals on a piece of paper.
It's time to get down and dirty with our Goal Setting and 'ACTION' plan.
The way I see it, is we have 3 layers to effect goal setting:
-The actual goal, and it must be specific.
-The reasons why, aka SUPER WHY!
-Old Pattern vs. New Habit
Specific goal setting: This is an easiest of them. Wishy-washy goals will get your wishy-washy results. We need to know exactly want we want to accomplish or we have no real measure of progress or purpose to our goal. I find there are 3 different categories of goals.
Physical = Look better naked vs. I want to lose 30lbs.
Health = I have to kick my meds vs. I have get off my medication in 6 months.
Performance = I want to run faster vs. I want to run a sub 6:00 minute mile.
SUPER Why: This is where you make things happen. When you make a decision to change and you know your reasons, you will harness the force that comes from the desire to make something happen. For example:
Goal: You see, it's one thing to say you've decided to lose 30 pounds and get in shape.
SUPER Why: It's a whole other thing to have your doctor tell you that you'll be dead in a year and never see you children's children if you don't lose 30 pounds, pronto.
I know that you know deep down inside you have a number of reasons for deciding to change. I can't tell you exactly what they are, but I can tell you they are there. If you are having trouble finding your reasons here's a question that will begin to help you:
WHEN YOU LOOK AT YOURSELF, DO YOU HONESTLY LIKE WHAT YOU SEE?
HOW DO YOU FEEL DEEP DOWN INSIDE?
HOW DO YOU REALLY FEEL ABOUT YOURSELF?
It's important to really look. Since we all "see" ourselves every day, we often don't notice if we're slipping. If we're not careful, the image we have of ourselves in our minds will not be in sync with reality.
Old Patterns vs. New Habits: Whether a pattern of action is good or bad depends upon whether it takes us closer to or pushes us further away from our goals. -Identify three "unauthorized" patterns of action that may hold you back and write them down.
-Identify three new patterns of action that will help you reach your goals and write them down.
Action Plan: "What the heck am I going to do with these goals now???" Like I said earlier, saying or writing down your goals is not going to make them happen. Here is a checklist for success:
-Write down your reasons to change on a piece of paper. Read it first thing in the morning and again at night before going to sleep. Do this every day. These reasons will remain your guiding light, your beacon, during the journey you have now decided to begin.
-Make a daily plan This harnesses the power of intention and decision-making. Every day, plan what you will do in advance (meals, workout time), and record it. The idea is not just to look at where you've been, but also to plan where you are going. You can plan, record and analyze your progress. Through your records, you can clearly see the path you're on. If you're not transforming as rapidly as you would like, you can go back and troubleshoot, with precision.
-Remember that everything you do in the real world is merely an external manifestation of what has already happened in your mind "If your mind can conceive it, you can achieve it." Anything that you want to happen in your life -- that you really want to achieve -- you have to rehearse in your mind.
-When you overcome resistance, you create the power to continually reach higher. As you become more experienced, as your level of expertise in whatever it is you're doing advances, the objective is to continually reach higher and become even more efficient. Once you learn that skill, once you develop higher and higher high points, you will not only experience continual progress, you'll be downright unstoppable. That's what keeps you growing. It's what keeps you excited. It's what keeps you feeling alive. These moments create momentum, and once you get this process started, you'll start making breakthroughs you never imagined.
Here's the deal...It is easy to stick to a diet, or a workout program in the beginning. We are excited, motivated, everything is new we just started. Then your old patterns WILL creep back into your life, and it is going to do everything in it's power to take you back to your old ways. You will get tired...You will get unmotivated...You will NOT want to go to the gym...Your husband or spouse will want your time...You WILL have to work late...You old patterns will be calling you back! And it won't happen once. Setting the proper goals, with the SUPER WHY's and knowing your old patterns and new habits is going to give you the confidence and tools you will need in the the heat of the moment. And when you WIN, it makes it sooooo worth it!
Post your goals and action plan to the comments.
A: 3x3 Power Snatches + 3 Overhead Squats
B: 2 Attempts at Max Consecutive Double Unders (or Max Single Unders in 3 min)
C: Every Minute On the Minute for 10 minutes: 2 Power Snatches (80% of A)
*For 'A' perform a set of 3 reps of Power Snatch, on the final rep immediately perform 3 Overhead Squats
Posted by Chris.
We are in the middle of the 2011 CrossFit Games Open season, which allows athletes from all over the world to compete to find the Fittest Man and Woman on Earth. During these past several weeks, I have completed every posted Open workout to the best of my ability. Last week's workout included a movement called the muscle-up.
The muscle-up is a gymnastic movement in which the athlete hangs from a pair of rings, pulls himself or herself up into a dip position and then pushes our of the dip into a full extension. In high level gymnastic competition, the muscle-up is considered a basic movement and isn't even scored! For CrossFitters, it represents one of the more dynamic gymnastic movements we'll do on a set of rings and requires quite a bit of coordination and strength to complete.
During the course of my training last week, I finally achieved a long-time goal of completing the muscle-up on a set of rings! After the sense of elation passed, I felt a bit deflated. My goal had been reached, now what? Would I allow myself to relax for a bit? Would I move on from the muscle-up to another movement? I didn't know. Since then, I have decided to continue working on the muscle-up until I can comfortably perform it with strict form and during a workout.
The key for you is to have a plan ready for what you will do after you reach your intermediary goals. Without further goals, you run the risk of losing more than you have gained because you no longer have a purpose or motivation to work as hard as you did in achieving your goal. Planning multiple stages of goals also gives you smaller steps to take and more opportunities to succeed, without the risk of a letdown in the case that you take too long to reach your goal or you reach it and you don't know what to do next.
What are some of your fitness goals? How have you split up those goals into manageable intermediary goals for yourself? Share in the comments!
Andreas Aguilar opens up his routine with the best muscle-up I've ever seen... Mine wasn't quite as smooth!
"Walk It Out"
5 rounds for time of:
30 second Plank hold
30 second Side Plank hold (left)
30 second Side Plank hold (right)
Posted by Zareh.
CrossFit 818 is getting closer and closer to be open for business! Our pullup bars are complete (and awesome), equipment has been ordered and flooring is on its way! The process has been challenging and rewarding, and it would have been impossible without the help of friends and family. This process is not so dissimilar to our journeys towards elite fitness; without our friends and families to support us we are less likely to succeed. Surround yourself with people who are not obstacles to your goals or, better yet, combine your efforts with like-minded individuals. The beauty of CrossFit is that it is infinitely scalable, so that a mother of two using an empty bar and doing jumping pullups in a workout can match the intensity of a young firebreather using 155# and going chest to bar. Both are working towards their fitness goals together side-by-side!
What recent endeavor have you undertaken that may not have been completed or as successful without the help of your friends and family?
Posted by Zareh.
I hear stories all the time about people who realized at a very young age that they wanted to accomplish something enormously complex or difficult, set a big, hairy, audacious goal and thirty years later achieved their goal. But while these apocryphal stories of motivation and success are nice soundbites, they rarely touch upon the reality of the situation: one must set many smaller, short-term, attainable goals in order to reach the bigger one.
In fitness, attainable goals are the difference between continuing on a path to elite fitness, and giving-up after a few weeks or months. When I first started CrossFit, my pie-in-the-sky goal was to complete a workout called "King Kong". Three rounds of 1 455lb. deadllift, 2 muscle-ups, 3 250lb. squat cleans, 4 handstand pushups. Over the past couple of years, I have increased my deadlift to 415lb. (from 215lb.), my clean to 260lb., and an ability to do bar muscle-ups. What was an impossible dream is now gradually becoming a real possibility, because every step of the way I set attainable goals with the bigger goal of completing King Kong. What are you goals and how do you go about setting the many attainable goals along the way?
The video that started it all for me. Josh Everett doing "King Kong".
Posted by Zareh