Instant Transformation

There is no such thing as instant transformation or overnight success. A long-term goal is something you want to accomplish in the future and it requires planning and consistency. When we set long-term goals it’s easy to overlook the time and effort it takes to get there. Most of us are familiar with S.M.A.R.T. goals, which are specific, measurable, attainable, realistic, and time-bound. Let’s take a look at S.M.A.R.T.E.R. goals, specifically the “E.R.”
The “E” stands for evaluate. The sixth step in goal setting is to make sure your goals are evaluated often. Long-term goals, that may take 6-12+ months to achieve, can easily be ignored if we don’t assess them frequently. Make sure you set up a system for evaluating your goals. One way to do this is to write your goals down, read them daily, and give yourself check points. At the end of each day, week, or month, take a look at the progress you’ve made towards your long-term goals.
The “R” stands for readjust. If you find that your progress is stalled, you’ve had a set-back, or your method for achieving your goal isn’t working, make sure you modify your approach. Don’t keep trying the same thing over and over again expecting a different result. If it’s not working for you, readjust. One way to do this is to ask for help. Reach out to your support system and coaches and ask for help changing your method. Your Coaches at Worthy are always ready and willing to meet with you to talk, and create a plan, for your goals. You do not need to do this on your own!
Set BIG goals, but focus on making progress and don’t worry too much about the amount of time it might take to get there. Remember to evaluate your goals often and readjust your approach if something isn’t working.
By: Conner Edelbrock

The Power of Insecurities

dsc_0089“When we own our imperfections, our insecurities lose their power over us.”
I developed body image issues at an early age, where I never felt comfortable in my own skin. I started swimming competitively at the age of five. My uniform was a swim suit, which is essentially like working out in your underwear everyday.
When I was in high school, I went through cycles of severe calorie restriction followed by episodes of binge eating. I developed an unhealthy obsession with food and would diet myself down to my ‘goal’ weight over and over again.
I was obsessed with the number on the scale and never happy with my reflection. This unhealthy relationship with food and self-image followed me into my 20’s. I was exhausted from fighting an internal battle and being plagued with self-doubt. I was always searching for solutions and ultimately wanted to feel a sense of peace.
We all want to feel comfortable in our own skin. Our self-concept is the belief we hold about about ourselves and is essential to self-love. I’m not going to pretend that I have it all together. Food and self-acceptance are still challenges, but I’ve slowly found peace with myself through CrossFit and the Worthy family.
Throwing away my scale and learning to fuel my body to be strong (not skinny) was a mental shift. It’s great to be surrounded by a community that believes in me when I don’t always believe in myself and to have coaches that take the time to educate on what ‘food as fuel’ really means.
By: Conner Edelbrock

Where the Magic Happens

comfort“It’s the willingness to keep pushing through new challenges, not shrink from them back into your comfort zone, that separates the successful from the unsuccessful.”

-Jen Sincero, Author

 

Your comfort zone is where you experience no risk, no discomfort, no anxiety, and you’re content doing what you’re doing. When you live in your comfort zone, you are not growing.

If you want to reach your full potential, and continue to develop, you need step outside your comfort zone into your ‘growth zone.’ Do things that scare you by taking on new challenges and experiences. When you voluntarily put yourself in situations that challenge your boundaries, your fears lose power over you.

Stepping outside your comfort zone may make you feel uneasy. If you consistently push yourself out of your warm and cozy comfort zone, you get comfortable being uncomfortable, and it becomes easier to tackle obstacles and try new things. We all felt nervous about attending our first CrossFit class, but look at how much you’ve grown from taking that initial leap.

Commit to doing one thing every month that is outside your comfort zone. It could be entering your first CrossFit competition, speaking in front of a group, or attending a social event that you typically shy away from. Break out of your mold and find out what awaits you on the other side.

Comment below the “one thing” you’re going to do to get outside of your comfort zone!

By: Conner Edelbrock

FRANK SINATRA & POWERLIFTING

dsc_0061Music has become essential to our enjoyment at the gym. Research has shown that music will influence performance in several ways. First, people will naturally follow tempo, which is the principle of entrainment or synchronization. We tend to run, bike, or row to the dominate beat of the music. A faster beat will often lead to increased intensity.
Music also increases motivation and elevates our mood, making our experience at the gym more fun. We use certain songs to get ‘pumped’ or ‘psyched’ before a big lift or competition. However, it’s possible to be overstimulated. If our stress levels skyrocket it could negatively affect our performance. If you become extremely nervous, choose music that is relaxing and calming to bring your heart rate down.
Lastly, music distracts people from discomfort they might experience during a workout. Several marathons have banned the use of music during races to prevent runners from having a competitive advantage. One study, at Brunel University, showed that music helps us tolerate more pain and increases endurance by as much as 15 percent.
Whether it’s Frank Sinatra, Power Metal, or The Black Eyed Peas, find your jam and crush your next workout.
By Conner Edelbrock

6 Ways to get the MOST out of your CrossFit Worthy Experience

6 Ways to Get the Most Out of Your CrossFit Worthy Experience

So, you drank the CrossFit Kool-aid and now you can’t wait for the WOD every day. That’s great! You’ve found a form of health and fitness that is fun, healthy, functional, and let’s face it: addicting. We all dread some of the WOD’s, wishing they could just be over with when we are in them (the muscle burning, out-of-breath feeling we all lovingly hate), only to turn around the next day and be right back at it again.

You may be wondering: “How do I get the most out of my training at CrossFit Worthy?” Well, you are in luck because I’m going to lay out 6 straight forward ways to do just that, so at the end of every workout, you will leave the WOD like Luke Skywalker left the Death Star: destroyed. (Yes, there may be several more Star Wars references.)

  1. Set Goals. If they are long-term, make them specific and measureable. Examples might be: do a pull-up, squat x amount of weight, learn double unders, etc. We always have 1-on-1 skills sessions with a coach available for you, which is the fastest way to achieve goals. Uninterrupted time with a coach to focus and go through progressions and drills, work miracles. In the short-term, look to see at what is programmed for the day. Think about what weight you need to hit for that day for the movement, or maybe it’s an opportunity to work on technique. Look over the Metcon for the day. What are the movements? How will you break the reps up? What will your pace be? Know how you are going to attack the workout. Preparation is key.
  2. Visualize success. Positive visualization is a powerful tool for athletes. See your success in your mind before it happens. Put yourself through the reps before they happen. You know how you’re going to feel during a hard metcon. Visualize that too. The muscle burning, out of breath, body screaming at you to stop immediately. Then visualize yourself pushing beyond your limit. Do, or do not. There is no try.
  3. Warm up before and mobilize after your WOD. This one is more specific and direct. We squat a lot in here. Whether that be under a barbell, with a wall ball, a slam ball, an air squat, a clean, or a snatch. It’s a movement our bodies are naturally made for and will do at a moment’s notice, but in order to get the MOST out of your performance, warm up and mobilize every single day.
    • When you arrive, head to a rower or bike for 3-5 minutes to get your heart rate elevated and blood pumping to your muscles. Not only will this prep you for ultimate performance, it will also serve as injury prevention, which is the foundation of our movement goal. Do the dynamic range of motion movements and the Crossover activation; those things alone will improve your performance in dramatic ways. Our goal for you is to move safely, efficiently, and in time, with relatively big weight. Post WOD, roll out your quads, your glutes, your calves, hamstrings. Let no muscle go un-rolled. If something hurts, let your coach know!
  4. Do not fear failure. Fear is the path to the dark side. Fear leads to anger, anger leads to hate, and hate leads to suffering. …Okay that was dramatic. But, Yoda had a point. Don’t be afraid to fail at a weight that you want to hit (within reason, of course). Any lifter or athlete that wants to push themselves to be their absolute best has failed, over and over again. Pick yourself up, and get back to work. Don’t be afraid to get out of your comfort zone. That’s where life begins.
  5. Track your work. Nearly everything we do revolves around the process of building reps or building in weight based off of percentages. If you don’t record the lifts you made that day, there will be no way to look back at what you did from the previous weeks to use for the day’s workout. If we are squatting at 62.5% of our 1RM, you need to have that info handy. Keep track of your lifts, progress correctly, and be happy.
  6. Our facility is unique in that our sense of community is one of our strongest points. It is stronger than all of our back squats, deadlifts, clean and jerks, presses and snatches combined. So, continue to be a part of this and communicate with everybody. We all share something in common here: a desire to find our strength, to be the strongest version of ourselves, and to push ourselves to a place we’ve never been before. Attend different class times if you can, odds are there is someone you’ve never met before or haven’t talked to in a while because they usually do afternoon classes and you are an early bird, or vice versa! Above all, enjoy our community and always work together to achieve your potential.

**Bonus!

Use your fitness. Take what you do here and go be awesome out in the world. Don’t limit your fitness and movement inside of our walls. If you want to compete, find a competition and go compete! Go for a hike, a walk, a bike ride, anything that you can think of. Do handstand walks while you grocery shop. Hit some burpees in the middle of class/work to stay energized and fresh. …No, not really, but you know where we’re going with this. Live active and live healthy!

Written by Jared Bradford