Fist and foremost HAPPY BIRTHDAY (on Aug 2nd) to our own Jen Pitcher. Isn’t being 21 GREAT 😉 !!
21 Push Ups
21 Sit Ups
21 Box Jumps
SOCCER WOD MEET @ OLD MAIN HILL @ 9am
Run to the top of the hill
20 Walking Lunges
Run to the bottom of the hill
With August come something new and permanent at CrossFit IoTA….another white board!! It’s not the whiteboard that’s important, it’s what’s going on the white board! This new board will contain your/our names, goal(s), the date they are achieved and a third column that we will fill each month with the goals and PR’s (Personal Records) that are achieved by the members of CrossFit IoTA during that month.
SETTING A GOAL – A goal is a specifically desired end state, expressed in a positive tense, which provides motivation and direction on the path to achievement. Why are we putting them on a white board? When you write your gaol on the board it strengthens the relationship between yourself, the coaches and fellow athletes and provides a bond of trust and accountability. You are putting more of your trust in our community of members and coaches to help you remain accountable to your goal.
The goal must be concise and specific. “I want to complete 21 consecutive kipping pull-up” (This is one of our newest members Stacey Baker goal). Having a clearly defined goal such as this, will allow both the athlete and coach to know what we are working towards together. This also allows both the athlete and coach to evaluate training practices, progress and achievement.
The goal must be expressed in a positive tense. The conscious and subconscious brain will either promote or inhibit athletic performance. In other words, reality lives in conversation. If I tell myself “I’ll never be able to do double unders” well then there’s a good chance you won’t. But if you tell yourself “I’m going to get one double under, and keep practicing until I do, then before you know it, not only will you have one, but then two and three! Use positive affirmation towards the end of achieving your goals. Don’t tell yourself “I can’t” or “I won’t ever be ale to do that”, tell yourself, “I’ll try” or “I’ll keep practicing until i get better and can do that”. This positive self talk will creat an indomitable spirit as you realize what your mind can believe and your body achieve.
A goal must be realistic and achievable in a realistic time frame. A goal must provide a certain amount of challenge and motivation, but avoid making it so difficult or so far away that you don’t reap the benefits of achievement. Use self assessment as a tool. If you’re goal is to run a mile in under 6 minuets, the first thing to ask your self is what is your current mike time? If you can’t answer that, then let’s get that established so we can look at a proper timeline for achievement. Many contend that the grey matter between your ears is the most important “muscle” in your body. A properly prepped mind can lead to victory, while a mind filled with negativity can destroy an athlete with self-doubt.
Start thinking about what your goals are. They can be anything from committing to coming to the box a certain number of days a week during a month, to performing a lift properly at a certain weight, loosing weight, running faster, completing a race, the list could go on and on. Talk with the coaches if you need ideas, or lets us know what your goals are so we can get them written on the whiteboard.
And now a few words from Coach Tami 🙂 I freakin’ love CrossFit and everything it stands for. I can’t wait to help our clients set goals as well as some for myself. I have to say I worked on positive self talk with my wall balls, sounds ridiculous, but it has worked. I don’t think I am the fastest by any means, but I don’t loath them as much and I know I can do them. It works to make positive statements out loud and to yourself. I know I am my own worst enemy most of the time. I have loved watching everyone’s confidence just sky-rocket from when they first joined. I can really see their changes and it is awesome! CrossFit mental toughness translates to real world problems.