Start SMART Now!

We're coming up on a new year... assuming the Mayans didn't know what they were talking about. We're also smack dab in the middle of the Holiday season. I have heard so much of this....

"I need to lose weight, but there's no sense in starting right now with the holidays..."

"Just wait until January... enjoy the holidays."

Let me 'splain something. There are approximately 40 days that encompass "The Holidays" (the time period from Thanksgiving to Christmas to New Years). This year there is an even larger gap between between Thanksgiving and Christmas. If you can honestly justify in your head to spend FORTY DAYS slacking when you know you need to do something, then be my guest. Out of those days, there are maybe 7 that we actually encounter "holiday" situations such as parties or family dinners. 7 out of 40. Your best bet is to start now. Eat right and train hard when you have the opportunity, and then when you do encounter a "holiday" situation, you won't feel bad about splurging on that cocktail or that homemade chocolate chip cookie.

Along the same lines... with the new year comes the pressure to set new goals. I decided to go ahead and set one to keep me motivated through the holiday season. I use the SMART format for goal planning, which I find very effective.

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Goals should be SMART.

Specific

Measureable

Attainable

Realistic

Timely

Specific: answer the six W questions:

WHO: Who is involved?

WHAT: What do I want to accomplish?

WHEN: Establish a timeframe

WHICH: Identify requirements and constraints

WHY: Specific reasons, purpose, or benefits of accomplishing the goal

Measurable: Establish concrete criteria for measuring progress toward the attainment of each goal you just set. Measuring will help you stay on track with your target dates. To see if your goal is measurable, ask these questions:

How much?

How many?

How will I know when it is accomplished?

Attainable: Almost any goal is attainable if you have a solid plan for accomplishing it. That brings us to our next bullet....

Realistic: Your goals HAVE to be realistic. They have to be something you are both willing and able to make happen. High goals create greater motivational force than low ones, but only you know how high you can set your goals before they become unrealistic.

Timely: A goal should have a definite time frame. A time frame causes a sense of urgency and creates higher motivational force.

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My new weight goal: 160 lbs by EOM January 2013 (lose 5 lbs)

Specific:

WHO: ME!

WHAT: lose weight

WHEN: by EOM Jan 2013

WHICH: 5 lbs

WHY: because I need to lower my body fat percentage

Measurable: weight is an easy one to measure. Other goals may be more difficult to set measurements, but there's always a way.

Attainable: I can lose 5 pounds, because I'm nowhere near my threshold of NOT being able to lose more.

Realistic: 2 months + is a realistic time frame to drop 5 pounds

Timely: My timeline of EOM January 2013 is enough time to do it, but a short enough time to make me push myself to drop it fast and stay motivated.

Crossfit Christmas

Christmas is right around the corner! Here's a list of possible gift selections for the Crossfit-crazy person in your life. I better be getting a few of these. *coughJoshcough*

Stocking Stuffers:

Lacrosse balls

Tiger balm

Socks… good ones

Body glide

Head bands

Lifting gloves

Power straps

Custom jumprope

Blender bottles

Gift certificate for sports massage

KT-tape

Epsom salt

Eye black

Under the tree:

Foam rollers

Gym bag

Custom Nanos

Oly lifting shoes

Athletic clothing

Custom kettlebell

Plyo box

A giant tire

For the Competitors:

Pop-up tent

Portable chairs

Giant rolling cooler

Battery powered fans

Practice Makes Perfect

Josh has been training really hard. He has the fever. He wants to go to The Games.

 

Lift. Run. Push. Pull. Jump. Squat. Climb. REPEAT.

 

Duct tape divas 

 

500# deadlift

 

Handstand push-ups 

 

 Double unders

 

The Open starts in March. He'll be competing here and there between now and then in some local events. Next up is the X's and Y's competition on December 1st. He'll be teaming up with our box's owners cousin - Beth - for this male/female team event. Yesterday they had "practice" and ran through one of the WODs for the competition. I participated in the first part of their workout, but had to leave because C's bag started leaking. I missed the main WOD, but heard it went well. Below are some photos from the first part of our workout...

 

 Britt - 125# front squat

 

 Jake

 

 Josh

 

 Mandy

 

 Beth

 

 Josh's 44" box jump

 

 Mandy jumps high...

 

...And then higher. 40.5" box jump

How to give a Rottweiler meds

Veterinary medicine has come a long way. Heartworm treatments now come in chewable form and smell like delicious beefy treats. Apparently my dog is smart, though. He's wise to the pharmaceutical tricks, and refuses to stupidly scarf the little nugget of beefy goodness I offer every month. So, if you have a dog that's as smart as Mav, try the following steps.

1. Pretend you're coming in for a hug
2. Put 130 lb Rott in a headlock
3. Pry open jaws of steel
4. Insert hand with pill past razor sharp teeth and into throat
5. Remove hand quickly and pray all fingers come back intact
6. Immediately clamp both hands around snout and repeat the following
pattern until dog swallows giant pill *blow in face, rub throat, beg
for mercy as he struggles to get out of your hands and gag at the same
time*

We do this routine on the first of every month. I've become a pro, kind of. But, I like this guy's sweet face and don't want his heart to be strangled by those nasty worms - so it's worth it!

Crossfit Intrigue: My Box Just Got Bigger!

This week the wall came down! Our gym is now twice it's original size, and the members seem to be enjoying it. Check out our new open space!

 

 

Jake Baker - contractor/builder

The Aftermath of "Grace"

 Day of "Grace"

 

Day after "Grace" 

 

Day 2 after "Grace" 

 

Day 5 after "Grace"... we did hang cleans in a workout and it hurt like heck!

 

One week after "Grace'

 

I would like to think that the more I do this, I'll stop looking like an abused and out-of-control wife, but several people have told me it never gets better! It's okay, I enjoy the funny looks and getting to make up extravagant explanations, only for them to still look at me crazy when I tell them what I was REALLY doing.

 

strongisbeautiful

Crossfit Intrigue: Barbells for Boobs 2012

Barbells for Boobs is a non-profit organization who's mission is to provide funding for qualified low income and uninsured women (and men!) who need screening and/or diagnostic procedures in the prevention of breast cancer.

Crossfit Intrigue held a fundraiser on October 20th to support this organization and their mission. Our team had a goal of $500, and we exceeded that by rasing $1582. Participants completed the WOD "Amazing Grace" - 30 Clean & Jerks for time. Men used 135#. Women used 95#. This was many of our members first time doing the workout, and everyone did a great job. This was special to me, because it was the first time I've Rx'd a workout. It took me forever to finish, but I finished well under the cap of 15 minutes. I don't know that I've ever felt more accomplished! Here are some photos of the event.

 

 

 

 

 

last clean

last jerk - check out that slight smile

3...2...1...

 

GO!

 

Josh & Jake both finished sub 2:00 

 

 

Team CFI