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How to Eat an Elephant

 

Written by Austin Phillips, Eater of Elephants
Written by Austin Phillips, Eater of Elephants

Defining goals is an important part of personal fitness at any level, whether an athlete wants a 400 lb+ back squat or wants to fit back into jeans he or she wore 10 years ago.  There are multiple variables, controllable or otherwise, which contribute to the success or failure of an individual and his or her goals.  Addressing a few of the controllable aspects which can hinder success is a way for an athlete or goal coach to exponentially increase a person’s chance of success.

Spanning the Gap:

What is the gap?  The gap is the distance between where someone is now and where they want to be.

Scenario:  Allison currently snatches 95# but watched Regionals this year and has a goal of snatching 175#.

This is a common theme among CrossFit athletes.  Access to stats, competition, and even to the elite level of athletes makes them yearn for those big numbers, quicker benchmarks, and higher order skills.  Who are we as a coaches, mentors, friends, or otherwise to crush dreams before the person even has a chance to try?  Our job is to develop a plan to help someone move from point A, over a huge gap, to point B.  When one looks at Allison, her point A to B will not happen in the near future or possibly ever.  If she does not achieve this goal she may become overwhelmed and move on to another goal or fitness platform unless she has amazing resolve and fortitude.  So, how can we stop Allison from becoming overwhelmed and giving up?

85# separate Allison from her goal, almost an insurmountable number, but what if her goal was 100#? What if she instead set this 100# “micro goal” and 5# is now her B.  175#, while still an overall goal, is much further down the line!  On any given day an athlete can come in and hit +5 on a lift.  The “micro goal” format creates the possibility of goal attainment on a frequent basis, which keeps motivation high, and keeps Allison coming back for more.  Micro goals for the win!

By developing micro goals an athlete, coach, or mentor will have the ability to make progression a tangible aspect of everyday life, or the possibility of it.  Everyone wants to win in some way shape or form, either against themselves or other people.  By fueling this feeling through micro goals and winning more frequently, an athlete will stay closer to center and make more progress towards his or her overall end goal.

A goal should be something motivating which keeps an athlete inspired on the most basic level.  There is the rare form of athlete who can set huge goals and stay motivated to accomplish them but a majority of athletes just need a win to keep moving forward.  The best way to give them a win is to set up micro goals which will eventually develop into huge accomplishments.  It is the same way one would have to eat an elephant, one small bite at a time.

Goal development, workout tracking, and guidance is something we love to do at CrossFit Oshkosh.  If you feel your routine has plateaued or you are not getting the attention you need to excel email us at info@crossfitoshkosh.com or call 920-385-0315 and schedule an Introductory assessment or fill out the form below.

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CrossFit – Making You Stronger and… Smarter?

 

At CrossFit Oshkosh we are committed to not only improving our members’ health, but also improving their lifestyle both in and out of the box. We know that maintaining mental health is just as important as maintaining physical health, and that is why we have started offering a workout for your brain, “Brain WODs”, on a regular basis after the daily workout.

So, what is a Brain WOD? Well, it doesn’t involve thrusters or wall balls, and you actually get to sit down while doing it. This is pretty awesome after a brutal WOD. We’re not talking about exercising the quads or triceps right now; but something a little bit more important, your brain.

According to IgniteGym, “research now strongly supports physical activity as the best way to improve neural networks and reduce cognitive decline as we age.” It has been shown that physical activity has many positive effects on the brain. IgniteGym has been researching the effects of physical activity, mainly CrossFit, on the brain since 2005, and they currently have a lot to show from their research. They are saying that a wide variety of people can benefit from this connection between the brain and the gym including children with autism, and chemotherapy patients.  Their research has also shown that doing physical activity like CrossFit can affect the brain in a positive way and can make major improvements in brain function after traumatic injury and hold off dementia and Alzheimer’s awhile longer.

Participating in CFO’s Brain WODs post workout will help in improving your academic score, attention, memory and focus. IgniteGym says nearly every aspect of intelligence can be proven through exercise.

Now that you know what a Brain WOD will do for you, you are probably wondering what takes place during one of these so called “Brain WODs.”  An example would be CFO’s latest Brain WOD, which was a Sudoku puzzle, simple, but gets your mind working after you just pushed your body to its limits.  Brain WODs could also include math problems, a word scramble, or a memory card game.

This is just another example of why CrossFit is not strictly for elite athletes, anyone can do it! Whether you are recovering from a stroke or you’re in your athletic prime, whether you are looking to be able to lift 500 pounds over your head or just improve your overall quality of life, CrossFit has something to offer you and will advance your lifestyle. This includes, but is not limited to, physical and mental health.

-Mary Weider, Social Media Intern

 

Some members participating in a memory card Brain WOD
Some members participating in a memory card Brain WOD
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WODing for a Reason; #shoes4kids

The start of another month means a new cause for the CrossFit Oshkosh community to support, thanks to Sweat Angels, a service that was created to connect the CrossFit/fitness community to awesome causes. Sweat Angels makes it as simple as a check-in on Facebook for gym members to be able to take part in providing to a monthly cause. CrossFit Oshkosh started using Sweat Angels this past April, and took part in granting 126,169 minutes of autism therapy. In May, Sweat Angels teamed up with Habitat For Humanity to help Nepal rebuild after the devastating earthquake that took place in April.

This month, simply by checking into CrossFit Oshkosh on Facebook before they WOD it out, members of the box are providing children in need with shoes! Every 5 check in’s on Facebook equals one pair of shoes for a child in need. The average CrossFit Oshkosh class contains about 6 members, and there are 5 classes held a day, so CFO is providing about 25 children a day with a pair of shoes! Sweat Angels stated that their goal for the month of June is to provide over 30,000 pairs of shoes to children around the world. CrossFit Oshkosh feels proud in being a part of helping Sweat Angels achieve this goal.

Sweat Angels also provides a hashtag with each months cause that gym members can use while sharing their location on Facebook. This month the hashtag is #shoes4kids.

Sweat Angels is just another way in which CrossFit Oshkosh is so much more than a gym, but is instead a community where the members like to get fit! What is more motivating to get to the gym than knowing that you are helping people in need by simply doing a workout and sharing it on Facebook!?
If you are looking to change your lifestyle, and help people in need while bettering yourself, CrossFit Oshkosh is the place for you! Come check us out during a free community workout or any time, and while you’re here, make sure to check-in to help us help a good cause.

-Mary Weider, Social Media Intern

 

Facebook; Sweatangels
Facebook; Sweatangels