Coach Fox and Charlie do a partner version of Hotshots 19
CFSBK Closed Friday Night and This Weekend
The gym will be closed Friday night and Saturday and Sunday as we will be hosting Mark Rippetoe for the Starting Strength Seminar. As an alternative, we’re offering some fun off location workouts for all our members adventerous enough to take their fitness outside the box. On Saturday we’ll be running a track WOD in Red Hook and on Sunday we’ll be organizing some flag football in Prospect Park. Peep the deets below:
Saturday Track Workout
CFSBK will be hosting a remote Track workout on 9/7/13 in Red Hook. This will coincide with the weekend the gym is closed for the Starting Strength Seminar with Mark Rippetoe. We will meet up at 9:30 am by the bleachers at the Red Hook Track (Hicks and Bay) for an outdoor running and body weight workout with your CrossFit buddies. Football (aka , Soccer) is usually going on down the block and the food trucks (tacos!) should still be around for post-WOD replenishment and entertainment. Show up on time and plan to spend about an hour or so warming up and WODding with us. RSVP to christian(AT)crossfitsouthbrooklyn.com so we know how many folks to plan for. If all you know about Red Hook is the Ikea, you’ve been missing out. Come explore this great part of Brooklyn!
Sunday Flag Football and Social
Are you ready for some football? We will be hosting an informal flag football game in Prospect Park on Sunday, September 8th. We had a similar gathering a few years ago and it was great fun, despite leaving many of our weekend warriors hobbling around for the next week! Plan to meet at the Long Meadow field around 10AM, although we may have to move to find a good open space (check the blog for updates!) Bring picnic blankets, food, drink, babies, dogs, friends and your GAME FACES! This event is open to everyone, even folks who just want an excuse to hang out with the park and drink beer while people chase each other around. We will probably play until around 2 or 3 pm depending on how the day goes.
Email noah(AT)crossfitsouthbrooklyn if you’re interested in helping set up/break down or have any questions.
Consistency and accountability
Consistency and accountability are two of the most important components for creating success with your fitness goals. Read the two articles below and discuss in the comments section ways you’ve improved your ability to commit to long term habit formation. Conversely, if you’re struggling with either component in your nutrition or training, see what’s worked for other people and attempt to adopt their strategies or find an accountably partner to help keep you on track.
I know what to do … so why am I still not in shape? Precision Nutrition
Average Speed James Clear
Will there be open gym on Sunday night?
Sometimes i feel the timing of these articles is perfect…After being on vacation from work for the past 2 & 1/2 weeks i'm happy to return to a new school year and my usual routine. During the vacation I definitely kept my training consistent – coming in 4-5 times a week- and even coming in early and staying later to work on skills/recovery. But, whoa my nutrition was off, not making the best choices and after a couple weeks i def feel the difference. This article helped me to set small and large goals and not just think to myself "time to pull it together". I plan to cook 85% of my meals each week, come in to the box 4 times a week, and take Fish Oil each morning before going to work (eventually i'll work on remembering the fish oil over the weekend). I guess i'm now accountable to everyone who reads this. Thanks SBK!!
Glad I waited until today to do yesterday's WOD. My lower back is still a little tweak-y from Sunday, so it was good to have the extra day of rest before attempting all those situps.
Handstand practice: a hot mess. Didn't get to the wall even once. It has to be a mental block with me. DBs 25# for 2 rounds, which was surprisingly heavy so I dropped to 20# for the remainder.
Annie with 1/2 DU attempts, 9:13. Still wondering whether there will ever be a day when I can hit 10 doubles in a row consistently. Today they came, with few exceptions, in ones and twos.
6am with Jess and McDowell. Haven't worked out in a week and everything felt slow today. Handstand practice was good, though my right wrist is bothering me a little. It's hard to count when inverted, but I'm pretty sure I had a 10 second hold with my feet away from the wall today. Doing a free-standing handstand looks to be within reach.
Annie Rx in 8:02. Not a PR. Not even close. Had massive troubles stringing together DUs today, especially in the first set of 50. On the positive side, I believe my sit-ups were faster than previous Annie attempts and sit-ups are usually the limiting factor for me.
Nice clean-face, Fox.
CSA sausage for sale
the meat pickup for September is TOMORROW (6-8:30) and i have way more sausage (chicken and pork) than i can eat.
if you're interested in purchasing (not trading) some sausage, please email me at mignyc (at) gmail dot com.
Habit formation is something I've always struggled with. It's easy to develop harmful ones and feel bad about them, and often difficult to develop good ones. I find that small changes are almost always the ones that stick. The trick is to have patience and long term vision, and not get stuck trying to change everything at once in hopes of reaching a goal quicker. Most people can't sustain that. If you do a little bit better today and then again tomorrow and the next day you're on the road to a better you overall. The changes won't seem as painful. If you try and do everything perfect today and again tomorrow and the next day, eventually you'll burn out. If you miss a day on a small habit it seems like it's less drastic and easy to get back to it. After all, you only missed one little thing. When trying to do a bunch of stuff at the same time it's easier to fall completely off the wagon and almost resent the changes…as in "I messed up at breakfast so I may as well use today as a cheat day".
Small change really adds up.
Brilliant post, Fox. My life would be so entirely different if I could manage to follow that advice.
Home in Denver for an extended Labor Day. Visited Mile High CrossFit (free drop in!). I've been admittedly inconsistent with my programming (speaking of today's articles..), so I was happy enough doing 5 x 5 at 93#. WOD was 100 burpees for time with a rope climb every 2 minutes (scaled each time to pulling myself up from the floor on a rope maintaining a plank body position x 2). Finished in 14:22, but the real accomplishment, which I couldn't be sure of for another 5 minutes, was that I did not throw up everywhere. Holy effing altitude.
I highly recommend Charles Duhigg's book "The Power of Habit" — really great read on the psychology of habit-formation and how you can work with, not against, the way your brain is wired to ingrain good habits. (Key takeaway from the book: It's easier to replace a bad habit with a good or neutral one than to simply quit the bad habit cold turkey.)
Also interested to know if there will be open gym on Sunday night!
Fox:
I also think that was great life advice. Its often said that if one is able to break a task or problem into component parts, it often doesn't immobilize us nearly as much as looking at the whole VERY LARGE task all at once! That can often be very daunting. I try my best to do this as often as possible. It may also be a great lead in .. to what we need to meet and talk about!
As a teacher, this summer was a great opportunity to really be consistent with my CF workouts and get into the groove of 5x a week. I loved coming to the noon classes, and on rest days I found myself longing for some kind of WOD, some exercise, which helped fire up my efforts to be more strict about mobility work. After experiencing first hand how good it feels to keep up with a consistent box regiment, I don't care what time I finish my school days, because no matter what–I can make most, if not all, of the late classes, and I never regret a workout, but I always regret not going.
I also got the opportunity to get back in the kitchen this summer and fall in love with cooking again. I've always loved it, but as with most things in life, setting aside time, and staying on track about meal plans slowly fell apart. So, fun to be back. Kettlebell Kitchen has also been a great addition to my regiment and makes my work week SO MUCH EASIER TO STAY ON TRACK! Love this addition to SBK.
And of course, the community. I love coming in and getting together with great people and kicking ass. Of course, if I come in without the pup, I don't receive the same greeting…but what can ya do, she's too damn cute. hussy.
No OG on Sunday- the Seminar runs late.
Accountability:
10 weeks ago a friend of mine came to me asking for help sticking to the Paleo diet so we set up a system where we text each other our meals at the end of the day and then at the end of the week as a whole. We use emoji's in the notes app that comes on the iphone. An apple is a paleo meal, french fries are a non paleo meal, little swimming guy means we worked out, fish means we took fish oil and the couger means over a half hour of AR. It's been great for both of us. We committed to do this every day until the end of the year and haven't missed a beat since. It's helped both of us increase our "average speed"
It's process driven and other than some basic parameters, the goal is to text each other through 2013.
Also- I signed up for Beast of the East in october! Its a 3 day CF comp. I'm nervous and it lights a fire under my ass
Holy shit David, that is hilarious and awesome.
I really like today's topic.
Starting small (e.g., gradually eliminating wheat and sugar, increasing meat, coming to the gym whenever I can – even when that meant 1x a week in the beginning, and attempting to prioritize sleep), having a system of accountability (handwritten chart in my nightstand and David) and setting goals (a certain movement or doing something outside my comfort zone) has enabled me to be consistent. I would add that being "reasonable" has been an important component. Like Fox was saying about missing one little thing — that happens and I don't get mad at myself. It's only a small part of the big picture.
After a couple months, even being consistent with a few of these things resulted in noticeable change. After about 18 months I was surprised to look back and see how drastically and painlessly I had changed my schedule, priorities and diet (if you asked me to give up pizza or pastries 2 years ago I would have said that's impossible and cruel). The best part is that it has never felt draconian or excessive. In fact, there were things I was depriving myself of before thinking they were "bad" that I now enjoy (like time to myself, and bacon).
That said, there have been several dips along the way (average every 3 months) where things feel off. Where I seem to be doing everything the same, but I don't feel so good. The reason or solution is never obvious to me. I usually chalk it up to stress which leads to lack of sleep and everything going down hill from there.
BUT, if I didn't have a clear set of basic guidelines to follow, an accountability system, and a fresh goal, I would never get back on track — I wouldn't know where to start, and it would be so easy to make an excuse to just give up. I need to constantly remind myself to keep it simple.
I can honestly say no part of my "system" would have come about, nor could it be maintained, without CFSBK — David, the coaches, and every person I talk to in the gym. Such an incredible collection of people. I feel incredibly lucky to have a FUN source of support, information, inspiration, motivation, ideas… am I getting off topic here?
I also wanted to say, that Dizzy Diane video from yesterday was fantastic. I think I found a few new goals.
6:30 With Jess and Josh for yesterday's inversion work
Had at least one really good free-standing kick-up in each set of 5 today. I accidentally did 100 sit-ups for time at OG on sunday so hollow rocks (and log rolls, and v-ups, and Annie) were pretty painful, I may have cut the v-ups one round short.
HSPU were organized at first but devolved into doubles and singles by the third round. Need to work these in regularly after workouts to build some training volume I think.
Annie wasn't too bad, even with the soreness. I thought I had beat my time from a few weeks ago but I was about 10 seconds slower, 7:24. Double-unders went smooth and fast, just gotta speed up those sit-ups!
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Having a partner who also Crossfits and strives to eat well does wonders for my consistency and accountability. Also I get pretty obsessive with anything I endeavor to do with any regularity, so that makes it pretty easy to stay consistent as well.
The biggest trick for me for maintaining good eating habits is to have a good set of "go to" meals. This can be a simple and quick to prepare meal at home that you can keep ingredients for in the freezer/pantry, or even a set delivery meal you know fits within your pre-determined guidelines. Then if you are rushed or starving or simply don't have the time, you can hustle something together or place an order that won't have to be considered a "cheat meal."
this is such a long shot it hardly seems worth asking but… since the gym wont be open friday night, saturday, or sunday–is there annnnnyway people who came monday and tuesday this week can come wednesday and do a different wod? like maybe what we would have done on saturday or sunday?
just an idea. 🙂
5:30pm class for yesterday's work.
3rnft:
-5 kickups and 20 hollow rocks.
-had a couple where I also held my longest freestanding handstand.
5rnft:
-5 hspu's to one abmat and one yoga block. These are so hard.
-log roll and v-ups. Abs were wide awake by now.
Annie:
6:45 rx'd.
Tripped up on each round except the 20 & 10 round. Maybe close to my fastest Annie? Not sure though. Sit-ups felt consistent. I'm gonna be hella sore tomorrow!!!
Hang Snatch Doubles
187×2
203×2
216×3
Clean and Jerk, Work up to 100% for the day, then back off
308F (missed jerk)
308
286×4
Snatch Pulls
286x3x4
Handstand work at 5:30:
I am getting better at kicking up to the wall less like a pachyderm. Also I am still awful at log rolls. Even cramped up in my (high) right adductor during the sets.
Annie – 7-ish minutes? Not so bad, stopped (stupidly) twice on my 40 and 30 sets of doubles one rep shy of unbroken. Not even really sure why. Lost count on sit ups a few times because they seem to take foreeeevvvveeeer….tried to beat Jess but fell short tonight.
Annie is the very first WOD that I bested Capitan Osorio on, back in the day..
Slight necropost
I guess I will try to check the blog daily as a new habit to form.
Did Annie in 6:37 and really feel it in my abs today while toes to bar was happening and during the warmup. You will have to see my post for today (one thread up) for that story.
Increasing the average. This really hit the mark but for me that target came into my sights about 8 months ago. I have always been a sprinter but even as one there are always faster. I have made it a point when we do a lap to work on very specific parts of my sprint. The lean, getting into that "seat", taking exaggerated stride. These things have all helped move my average time up more and more. Last month I broke a PR for the 1mile and I certainly think I owe a lot to keeping that average slowly increasing.