nutrition

2017 Let's GO!

Happy 2017 to all of us to all of you. I hope everyone had a chance to sit back, reflect back on the past year. And, to think hard and contemplate on how to make the most of what you should feel is going to be an amazing 2017. I hope everyone is ready to blast out a new path this year, I know our crew of coaches are… You with us?

 

I have the luxury of taking almost all of our new clients through an orientations, and during it, I am almost always referencing one expression, and this is having a goal or a wish. I think about this all the time. We all have wishes. And we all have goals. But do not, for a second, confuse the 2. I wish to win the lottery. I say it all the time, you have to play to win, which I sometimes do. But, I have no actual plan to with the lottery. I can’t set benchmarks to achieve along the way to help me actually win. It’s a wish. It’s a nice wish, but nothing more. I have a goal to be healthier at my 41st birthday then I was on my 40th. The ladder truly is a goal. And, it’s a goal that I can accomplish by setting up tangible benchmarks along the way. Measurable things I can accomplish from now until August. Some are simple, like make sure I hit the gym a minimum of 4 times/week. Stretch for a minimum of 30 minutes for 2 days/week. I think you get the point about goals….. 

I want to hear all about your goals. So, by the end of the week I will sheets of paper on the desk upstairs, helping us identify what your goals are for 2017, and how we can help create tangible ways to help you get there. Motivation can come and go, but it’s having the discipline in your life to keep you on track. Having those goals will help you stay disciplined in times that motivation won’t be there. 

 

January just happens to be a nutrition challenge month. We are using a Facebook group to share the information. We call it the Opus Vita Challenge. If you are familiar with a whole 30, this is pretty much it. We try and tie in a point system to keep you on track. As well as this time around we want to create a buddy system to give you even more support. The group link is here: https://www.facebook.com/groups/1223537807662865/

To find out more about it, head to that page. If you are not on Facebook, no problem, just give me your fax number and I’ll send you the info ;) Kidding… email me and I can help. 

 

If I were to measure the success of the gym by how well you guys attend classes, and by how well you perform. I would easily say that December is our worst month. 1 month has to be last. And that’s ok. I’m sure we all had a ton of fun over the holidays. January is time take the bull by the horns and get after it. Make a point to tell your coaches your goals. Fill out the form on the coaches desk. Think about what you want to accomplish. And make a point to make it happen. Whether you think you can, or you think you can’t, you’re right! So be positive and aim high!

 

Last point of motivation for your best year to date. Certain scenarios in life are a numbers game. For example, applying for a job. You can be amazing, but, perhaps someone else happens to be just a little more desirable, so you miss out. Being healthy and fit has nothing to do with anyone else but you. You aren’t competing for a spot on the “Healthy”  team. That team is limitless and always recruiting. It’s up to you to want it. Work for it. Prioritize it. And it can be yours. There really isn’t that much different between those that look back on the year with a lot of success and those who are looking ahead to this year to capture what they missed out on last year. Stay strong, stay humble, and get after it!

 

If you are looking to see the training layout this week. Just get your butt in here! 

Training Layout Aug 29- Sep 4

Welcome to….. no, not the Jungle…… to September! Yikes…… 

 

Some big news around the corner, and that is we are going to be changing our scheduling software starting September 1st! That is really soon. The main reason for the transition is for the ability to track our workouts. We’ve experimented with that feature before, and it was a great tool for those who used it. It went to the wayside due to price. Our new software will have it integrated, making it an easy choice for me to make. The other feature that has prompted the switch, is a better automation system that will keep me in touch with those who have fallen by the wayside. So, within the next few days you’ll be receiving an email prompting you to create a new profile on a new system. 

 

If you’ve read the last bit and thought…. fallen by the wayside…. that sounds like me! Well, this is step 1 to your wake up call. September is this week, and if you have been taking time off this summer, I hate to be the bearer of bad news…. But summer is over! Get your butt back in here. I’ve seen a few of those faces back already, which is a welcoming site. If you’ve had time off, remember, just because you’ve been active, it doesn’t make you ready for CrossFit. Full Range, Functional exercises will make you sore if you haven’t been practicing them. So, go 50% for the first week, if not, I promise you will be sore, and not in a good way!

 

There’s something else special about September, and that is one of our dietary months. This time around we are doing a new challenge. I will release the details shortly. It will be the zero sugar month. The premise will be, can you go 1 whole month without consuming sugar, or sugar like additives. I look forward to seeing your reaction to this one!

 

Oh, and if you are reading this in hopes to get a dial in to the programming side. I’m afraid all of my words have been eaten up by community information. But, the coles notes…. Last week was awesome. Some unbelievable efforts. More importantly, many of you really got a chance to test and learn a bit about yourselves. Some of whom were able to achieve some new PR’s and great results. Others who may not have had the PR moments all week long, but were really able to focus in on there path to success. Both scenarios are invaluable. I hope to get the long list of leaderboard updates for you guys shortly.

 

Oh, the week ahead. Tuesday we are doing HotShots 19, a Memorial WOD for the 19 members of the Granite Mountain Hotshots Firefighting team that tragically lost their lives in June of 2013 in Yarnell Arizona. That is during the endurance day, so don’t miss out! We’re testing a 1 rm front squat. So for those who hit a nice weight on Monday’s PL Total, keep those big weights rising on Monday. Wednesday we look to diversify the plains of which we strengthen and use our shoulders. While Friday and Saturday we continue plugging away at both trying to improve skill, yet increase our strength and work capacity. 

 

Enjoy the week, and get ready for some big things in September,

 

Coach

Training Layout May 2-8th

I don’t know about you, but, I feel as though the balls been rolling at the gym. IMHO the programming has been working out how according to plan. Those that have been hitting the extra running with @munnymunny have been getting so much better at their craft. And if you look at the left hand side of the whiteboard, where we have a list of times/scores that belong on the leaderboard. Let’s just say that list is getting a little long.

 

Starting May 9th will be our Opus Vita May Challenge. It’s very simple. A 1 month challenge to create a healthier you. Yes, it’s all about getting through the month better looking at the other end. But, what it should be about creating better lifestyle habits so that you can just be awesome all the time! We have created a closed group on Facebook where I will share the document to help track your challenge. As well as a great place to ask questions and share ideas. If you are not part of that group, let one of the coaches know, and that can easily be arranged.

 

As for the specifics of this week. For the CrossFit Programming Look for a chance to test your back squat on Monday, and follow that up with a WOD that’s a personal favourite of mine. Simple, short, but really challenging! Wednesday’s a nice chipper, which is usually found on endurance days….. Friday we are doing a workout that is done in foundations, so it’ll be awesome to see how some people do that that have come through foundations in the last year. And saturday put those gymnastics skills to use.

 

Endurance… Coach phil will be in town for about two weeks, arriving later this week. We’ll look to get him in here when there’s rowing going on. And do our best to set up a rowing clinic, it looks like it’ll be Saturday the 7th. But we are working some details to set that up. We’ll keep you posted! Oh, and running WON’t be a focus this week in endurance. With potential of rain on the horizon, prepare to tackle the rowing and skipping a little this week. 

 

Enjoy :)