Jessie and JP box jump. JP left this week for grad school in Wisconsin. We wish him the very best of luck!
TGIF! We are almost to the end of our second week (HALFWAY!) of our 800g Challenge and everyone is doing so great eating all the fruits and vegetables. We all have learned that if you load up with 200-300g of fruits and vegetables for breakfast it's much easier to achieve 800g by the end of the day. A banana and a cup of local berries can set you up for success.
This week's bonus challenge is to eat leafy greens. Sure we all love salad, but what about all this other amazing leaves? Check out this delicious Beef, Mushroom & Bok Choy Bowls with Siracha Mayo from Dishing Up the Dirt.
Bok choy is available locally and is loaded with fiber, vitamin C, vitamin K, vitamin A, beta-carotene, folate, calcium, and vitamin B6. Click on the image for the recipe. Enjoy!
9am class has fun with the agility ladder.
Muhammad Ali once said, "I am the greatest, I said that even before I knew I was."
How do you think Ali's self talk affected his training, his practice and his competitions? What words do you say to yourself when you're in the middle of a lift, or a workout? There is nothing more heartbreaking for me as a coach to hear someone say, "I don't..., "I can't...", "Yeah, but I did it scaled." We are capable of so much more than we think. In fact, Coach Glassman, founder of CrossFit said the biggest adaption to CrossFit is between your ears.
Have you stopped and listened to the story you tell yourself just before the coach says, "3, 2, 1, Go?" Are the words running through your head positive or do they reflect your self doubt? What if you told yourself a different story?
Our words have power, and a small switch in your vocabulary can go a long way toward changing your mindset. Check out the video below on how one little switch of changing nervous for excited can help you manage your arousal and perform better.
Here are some other word switches that can have positive impact on your outlook:
Eager instead of anxious
Curious instead of afraid
Different instead of terrible
I will instead of I'll try
I get to instead of I have to
We coaches are constantly positively cueing and encouraging, in fact we are downright relentless, because we know for most of you the internal dialog is crap. We know because we've been there. We try to be the voice you want to hear inside your head.
Have you ever noticed how our cues are positive, e.g. we say, "keep going," or "one more rep," rather than "don't stop"? There is a reason behind our specificity.
When you hear, "don't stop," either as an internal dialog or from a "well meaning" encourager, your brain ignores the first word, "don't" and focuses on the second, "stop." Then you obsess about stoping and taking a break. Instead, when you hear, "keep going," or ,"one more rep," your brain focuses on going and more.
September Open Prep Clinics! Dates TBA
- Double Unders
October 10 - Nov 10 - CrossFit Games Open
Record your WOD on Beyond the Whiteboard.
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