Monthly Archives: February 2017

monday 2.13.17

5:30 + 6:30 classes are cancelled. Stay tuned may cancel the 9am as well depending on weather. 

coaches choice +

hanging stiff leg raises: 4×10

bent over db flys: 4×15

_____________

1rm clean

______________

14 minutes on the clock

  1. 15 cleans @ (135/95)

    15 cleans @ (185/130)

    15 cleans @ (225/155)

    15 cleans @ (245/170)

    emom 3 burpee bar hops (start w/ burppees)

friday 2.10.17

1.coaches choice

2. open 14.3

MEN – includes Masters Men up to 54 years old

Complete as many reps as possible in 8 minutes of:

135-lb. deadlifts, 10 reps

15 box jumps, 24-inch

185-lb. deadlifts, 15 reps

15 box jumps, 24-inch

225-lb. deadlifts, 20 reps

15 box jumps, 24-inch

275-lb. deadlifts, 25 reps

15 box jumps, 24-inch

315-lb. deadlifts, 30 reps

15 box jumps, 24-inch

365-lb. deadlifts, 35 reps

15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old

Complete as many reps as possible in 8 minutes of:

95-lb. deadlifts, 10 reps

15 box jumps, 20-inch

135-lb. deadlifts, 15 reps

15 box jumps, 20-inch

155-lb. deadlifts, 20 reps

15 box jumps, 20-inch

185-lb. deadlifts, 25 reps

15 box jumps, 20-inch

205-lb. deadlifts, 30 reps

15 box jumps, 20-inch

225-lb. deadlifts, 35 reps

15 box jumps, 20-inch

wednesday 2.8.17

First, THANK YOU to everyone who put in the time and effort to fill out the goals form. The information on the sheets has provided us the feedback that we need to help you accomplish your goals. For those of you who did not complete the form, please make a point of doing so. Also, if you have been here longer than 3 months and forgot to fill out the back-side, please go back and complete it. See below for information about goal setting and why they can be helpful.

Second, why did we do this? The exercise is designed to help you as an individual as well as the gym as a whole. The closer we can align the programming, environment, and education to the interests and goals of our member base, the more cohesion we will have. It is your job to establish a vision for yourself in the future, and it is our job to help you realize that vision. In other words, we need to know where you are trying to go so we can give you directions for your trip! And while we are thrilled to have received 50 submissions… there are 180 of you members, so we are missing a lot of you!! This is a team effort, so as Bill Belicheck would say, “Do your job.”

Third, after reviewing the goal setting sheets, we’ve identified the most common fitness and ‘health and wellness’ goals. For fitness goals:

  • 40% of you want to lose weight
  • 28% of you want to improve on strength
  • 26% of you want to improve your “engine”
  • 22% of you want to improve on pull-ups
  • 14% of you want to improve on muscle-ups and mobility
  • 12% of you want to improve on HSPU
  • Gymnastics, push-ups, the Olympic lifts, RX weights, and double-unders also received votes.

For ‘health and wellness’ goals, 60% of you are interested in nutrition plans, injury proofing, increasing hydration, and/or improving sleep.

So… what are WE going to do about this?

____________________

We are going to give you what you want.

  1. 2.11.17: Injury-proofing seminar w/Ryan (Become a Bulletproof CrossFitter) at CROSSFIT AMESBURY.

If you missed the seminar Ryan held at CFRTE1 on 2.5, you may register and attend Amesbury’s seminar! Also being held at 10:30am, $20 at the door if you do not pre-register.

  1. 2.12.17: Healthy Back seminar w/Katie. Non-members and all fitness levels are welcome!
  2. 2.12.17 + 2.19.17: Gymnastic Workshops w/ Leigha
  3. This month: Mobility/flexibility media (blogs/video) w/Sean
  4. 2.6.17: Additional ‘lab’ programming focused on conditioning, strength, and weight loss by Jared.

______________________

Lastly, here are our favorite responses to the question, “What will stop you from accomplishing your goals?”

  1. If I lose a leg.
  2. Nothing will get in the way!
  3. Going rogue and living in the woods.

 

Goal Setting

To some greater or lesser degree, we all goal set. The question is whether it is conscious or unconscious. Unconscious goal setting is that internal understanding that you want to progress. In part, this makes us who we are. The problem with these goals is that they are broad and can limit you from concentrating your energy on a specific aim. We understand that you want to improve, but you can’t do it all at once. This is where conscious goal setting can be helpful.

Conscious goal setting is different because it gives you a clear aim to direct yourself towards. It is not that the goal itself is the be-all, end-all, because when you accomplish that goal there will be another one to follow. The most important aspect of goal setting is that it requires you to go through a process to reach it. It is this process which can allow for you to accomplish the ultimate vision that you have for yourself. Goals act as checkpoints along the way.

Here are a couple adages that might illuminate this concept.

 

  1. “The journey of a thousand miles begins with a step.”- Lao Tzu
  2. “You have to apply yourself each day to become a little better.  By applying yourself to the task of becoming a little better each and every day over a period of time, you will become a lot better. Only then will you be able to approach being the best you can be.”- John Wooden
  3. “Rome wasn’t built in a day.”
  4. “How do you eat an elephant…one bite as a time.”

 

                        SMART: specific, measurable, attainable, relevant, time bound

 

Specific:

-Clear and well-define. Create a vision of where you are headed. They act as a guide.

– Ex: I want to get better→ I want to get healthier→ I want to exercise

Measurable:

Ex: get fit→ exercise more→ 3x per week→ 3x per week on these dates

– Measurable goals provide accurate, non-subjective feedback about what is happening. Immeasurable goals leave you guessing. It’s the difference between ‘I want to lift 100 lbs and I want to get stronger.’

– Use measurable amounts/dates/weights/times etc.

– If you don’t have a measurable goal, you will not know if you achieve it.

– Objective vs subjective: the achievement of the goal has no bearing on personal bias. There is a definite answer.

Attainable:

Ex: 2x per week→ 3x per week→ 4x per week

– Push yourself, but not too much. Small wins over time lead to big wins.

– It cannot be too dramatic of a change. This isn’t sustainable.

– Think about the growth process. Change is incremental.

Relevant:

Ex: travel the world run more train CrossFit

– The goal should be relevant to the gym.

– Exercise, fitness, nutrition, wellness focused.

Time bound:

Ex: no deadline1 year deadline2 months

– Make a deadline and use it to re-evaluate.

– 2-3 month commitment

-Use reward incentives: Set a reward for yourself. This will reinforce good behavior.

– Massage, dinner, shoes, etc.

Make an action plan:

– Think about how you are going to make your goals a reality.

– Figure out a way to hold yourself accountable.

-”I will go at this time, on this day.”

-check days off as you go

-Use as a visual reminder of your goal to increase your compliance

Create a vision for yourself:

-develop a positive and negative vision for yourself in the future

-What would they look like?

-the path toward that positive vision is through a progression of improvement. Leverage goals as checkpoints toward that vision.

___________________________

1.skill work

2. 4 dl + 3 hc +2 jerks

(try to match complex from 1.11.17

3. 5 rounds for time

15 barbell facing burpes

1 round of “DT” (155/105)

tuesday 2.7.17

First, THANK YOU to everyone who put in the time and effort to fill out the goals form. The information on the sheets has provided us the feedback that we need to help you accomplish your goals. For those of you who did not complete the form, please make a point of doing so. Also, if you have been here longer than 3 months and forgot to fill out the back-side, please go back and complete it. See below for information about goal setting and why they can be helpful.

Second, why did we do this? The exercise is designed to help you as an individual as well as the gym as a whole. The closer we can align the programming, environment, and education to the interests and goals of our member base, the more cohesion we will have. It is your job to establish a vision for yourself in the future, and it is our job to help you realize that vision. In other words, we need to know where you are trying to go so we can give you directions for your trip! And while we are thrilled to have received 50 submissions… there are 180 of you members, so we are missing a lot of you!! This is a team effort, so as Bill Belicheck would say, “Do your job.”

Third, after reviewing the goal setting sheets, we’ve identified the most common fitness and ‘health and wellness’ goals. For fitness goals:

  • 40% of you want to lose weight
  • 28% of you want to improve on strength
  • 26% of you want to improve your “engine”
  • 22% of you want to improve on pull-ups
  • 14% of you want to improve on muscle-ups and mobility
  • 12% of you want to improve on HSPU
  • Gymnastics, push-ups, the Olympic lifts, RX weights, and double-unders also received votes.

For ‘health and wellness’ goals, 60% of you are interested in nutrition plans, injury proofing, increasing hydration, and/or improving sleep.

So… what are WE going to do about this?

____________________

We are going to give you what you want.

  1. 2.11.17: Injury-proofing seminar w/Ryan (Become a Bulletproof CrossFitter) at CROSSFIT AMESBURY.

If you missed the seminar Ryan held at CFRTE1 on 2.5, you may register and attend Amesbury’s seminar! Also being held at 10:30am, $20 at the door if you do not pre-register.

  1. 2.12.17: Healthy Back seminar w/Katie. Non-members and all fitness levels are welcome!
  2. 2.12.17 + 2.19.17: Gymnastic Workshops w/ Leigha
  3. This month: Mobility/flexibility media (blogs/video) w/Sean
  4. 2.6.17: Additional ‘lab’ programming focused on conditioning, strength, and weight loss by Jared.

______________________

Lastly, here are our favorite responses to the question, “What will stop you from accomplishing your goals?”

  1. If I lose a leg.
  2. Nothing will get in the way!
  3. Going rogue and living in the woods.

 

 

 

Goal Setting

 

To some greater or lesser degree, we all goal set. The question is whether it is conscious or unconscious. Unconscious goal setting is that internal understanding that you want to progress. In part, this makes us who we are. The problem with these goals is that they are broad and can limit you from concentrating your energy on a specific aim. We understand that you want to improve, but you can’t do it all at once. This is where conscious goal setting can be helpful.

 

Conscious goal setting is different because it gives you a clear aim to direct yourself towards. It is not that the goal itself is the be-all, end-all, because when you accomplish that goal there will be another one to follow. The most important aspect of goal setting is that it requires you to go through a process to reach it. It is this process which can allow for you to accomplish the ultimate vision that you have for yourself. Goals act as checkpoints along the way.

 

Here are a couple adages that might illuminate this concept.

 

  1. “The journey of a thousand miles begins with a step.”- Lao Tzu
  2. “You have to apply yourself each day to become a little better.  By applying yourself to the task of becoming a little better each and every day over a period of time, you will become a lot better. Only then will you be able to approach being the best you can be.”- John Wooden
  3. “Rome wasn’t built in a day.”
  4. “How do you eat an elephant…one bite as a time.”

 

 

                       SMART: specific, measurable, attainable, relevant, time bound

 

Specific:

-Clear and well-define. Create a vision of where you are headed. They act as a guide.

– Ex: I want to get better→ I want to get healthier→ I want to exercise

Measurable:

Ex: get fit→ exercise more→ 3x per week→ 3x per week on these dates

– Measurable goals provide accurate, non-subjective feedback about what is happening. Immeasurable goals leave you guessing. It’s the difference between ‘I want to lift 100 lbs and I want to get stronger.’

– Use measurable amounts/dates/weights/times etc.

– If you don’t have a measurable goal, you will not know if you achieve it.

– Objective vs subjective: the achievement of the goal has no bearing on personal bias. There is a definite answer.

Attainable:

Ex: 2x per week→ 3x per week→ 4x per week

– Push yourself, but not too much. Small wins over time lead to big wins.

– It cannot be too dramatic of a change. This isn’t sustainable.

– Think about the growth process. Change is incremental.

Relevant:

Ex: travel the world run more train CrossFit

– The goal should be relevant to the gym.

– Exercise, fitness, nutrition, wellness focused.

Time bound:

Ex: no deadline1 year deadline2 months

– Make a deadline and use it to re-evaluate.

– 2-3 month commitment

-Use reward incentives: Set a reward for yourself. This will reinforce good behavior.

– Massage, dinner, shoes, etc.

 

Make an action plan:

– Think about how you are going to make your goals a reality.

– Figure out a way to hold yourself accountable.

-”I will go at this time, on this day.”

-check days off as you go

-Use as a visual reminder of your goal to increase your compliance

 

Create a vision for yourself:

-develop a positive and negative vision for yourself in the future

-What would they look like?

-the path toward that positive vision is through a progression of improvement. Leverage goals as checkpoints toward that vision.

___________________________

1.coaches choice + S.A kb overhead walk: 4x50ft each arm

2a. strict pull-up: 3×5

2b. strict HSPU: 3xME (45)

3. 3 rounds

3amrap

15  c2b (Unbroken)

ME hspu

rest 3:15 min

friday 2.3.17

1. coaches choice

2. MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

 

thursday 2.2.17

 

1.coaches choice

2a. push ups: 3xME (chest to deck no hand release)

2b. kroc rows: 3×12

2c. farmers carry: 4x100ft

3. 3 amrap

box jump step down (24/20)

rest 1 min

3 amrap

ttb

rest 1 min

3 amrap

kbs (70/53)

rest 1 min

3 amrap

bf burpee bar hop