2017 Humble Beast CrossFit Member Goals

We ended the 2016 year with 21 polaroids on the goal board. The goals board contains photos of our members who have publicly proclaimed specific goals they were going to strive to achieve in 2016. Why did they feel the need to announce these goals publicly? Aside from Coach Jeff forcing them to: accountability.

When people come into Humble Beast CrossFit, whether they are members, interested members, drop-ins, or just visitors, they always stop t look at the goals board. A few things happen when people see the goals board. We have noticed that they 1. Make a connection between the member they see or know and the goal that member is striving to achieve, and 2. They find motivation to choose a goal of their own.

Many of you might avoid the goals board because you don't know how to go about “setting a goal.” Ask any coach, or even a member who has made a goal, to help you with yours!

Here are a couple of gym-related recommendations to help you find a goal:

1. Attendance

The goal is to attend more often. Set a goal for how many times per week/month you would like to attend. For example, if your goal is to attend the Saturday WOD more, pick Saturdays to attend yoga, the WOD or both!

2. Body Composition

The goal here is to get an actual body composition evaluation and set your sights on a realistic body composition change. Stop letting the number on the scale or how your clothes fit be your goal or measurement. Truly learn to understand body composition.

3. Strength

The goal is to pick one or two areas of your strength that you would like to realistically improve. This is something the coaches can work with you on.

4. Diet

The goal is to learn that diet means structure, NOT restriction. Understand your nutrition better and set goals to cook for yourself, limit cheat/unhealthy meals.

These are just a few suggestions for goals. No matter what goal/s you decide to choose, document your decision and hold yourself and others accountable. Remember not to set your goals or expectations too high, or more importantly, too low! Your goals board picture and description can be taken before or after class with the coach, pending their availability. This blog post is a continuation of the December motivation and accountability post. Use the goals board for motivation and to help each other with accountability.

Please note that your goals do not have to be limited to the gym. Anything you want to achieve we are here as your gym family to help in any way we can!


Our Humble Beast 2017 goal is to fill the goals board by January 31st 2017! 

December Motivation and Accountability

It’s December, and for about 20 of you, that means it’s time to revisit the goal board! Let’s talk about motivation. This time, by way of community. The goal board is there in front of you, with members who have publicly expressed their goals. The questions we ask are: 1.) Have you been asking others how their progress is going? Many of you didn’t even have “performance” related goals, they were simply attendance based. 2.) Who were you reaching out to this past year? Were you building relationships with others to help hold you accountable?

The holiday season is a great time to become passive in attendance, and aggressive in well, less productive “health” related behavior. Let’s look at accountability inside and outside of the gym. You cannot count on your coaches to work miracles when you’re in the gym once a week. I mean, we are good, but “We ain’t that good.” We suggest using the Facebook social group, be positively social with one another, build good relationships, be borderline annoying, and most of all, be persistent. You all have signed contracts with us, expressing your interest in wanting to be stronger, faster, fitter and healthier, so help each other obtain those commitments!

When you’re in the gym, make sure the atmosphere is electric! The coaches aren’t perfect and there are going to be days where we are just off. Motivate us to motivate you! We assure that we usually just need a cup (or three) of coffee, some loud music, and we are good to go! We promise you the coaches truly want you to be the best you can be, if not more than you do, so hold us to that.

As the new year approaches, anticipate attendance to increase for a few reasons: 1.) New Year’s resolutions to increase attendance, 2.) New member enrollment for the new year, and 3.) Our amazing new website! That’s right, our new website will be updated with pictures of you guys (thank you for being cooperative and patient during the photo sessions), our coaches and staff, and tons on information that speaks on behalf of who we are, who you are, and what we strive to accomplish.

Until the new year arrives and we come back with a stellar goals blog post, let’s focus on the month of December and make it the last month of well-rounded motivation!

Humble Thanksgiving 2016

It’s that time of the year again: The holiday season! As schedules become more and more packed with commitments, let's continue to encourage each other to get into the gym when we can. Don’t be too hard on yourselves when you miss a day or two due to travel, holiday parties, etc.

Remind yourself, when traveling, the quality of the work out is far more important than the intensity. Extended periods of sitting due to flying or driving, and the lethargy that comes post-holiday dinners can make work outs feel harder. Don’t be too hard on yourselves about getting into the gym and going “HARD”. You will gain more from coming in and going light, or at a modified intensity, rather than going extra hard in the gym. Remember, the skeletal musculature has a particular response to stress. Not all stress is created equal; too much stress (unexpectedly) can do more damage than good (*cue* Coach going into a long extended physiology talk tangent).

The holiday season will last about 30-45 calendar days in length, and Humble Beast CrossFit will be open for nearly the entire holiday season! We will be here encouraging and pushing you inside the gym, so we ask that you help encourage and motivate each other outside the gym. The holiday season is an opportune time to support current relationships and build new ones!

Thank you all for the wonderful notes! We are truly thankful for each and every one of you!

Current and past members, you have made and continue to make positive influences on us. You make us better coaches, friends, and more.

In case you forgot! Our remaining holiday hours are:

THURSDAY 24th: CLOSED. Happy Thanksgiving!

FRIDAY 25th: 12pm & 5:30pm classes ONLY.

Properly Tracking Your Fitness Progress

Whether you consider it to be journaling, note taking or score keeping, taking notes on your weights and scores from your daily, weekly, and monthly fitness regimen is important. Keeping track of your progress is important for your own mental solidarity as well as accountability. How will you know when to deload? When to go heavy? What type of heavy is relative to your work capacity? And what your past and present personal bests are? When taking notes, here are some helpful tools to consider:


  • Mobility: Take daily notes on which stretches you do. Do they help you? Did you benefit from them? What were the positive outcomes? Were they difficult? Learn systematic methods that work for you when remembering things that work for you. Bookmark pages, highlights phrases, go post-it note crazy!
  • Skill/Strength: What are we doing today? What cues were you given for instruction? What cues worked for you? What cues were hard to relate to? Describe the movements in your own words for recollection. Record your working weights as points of reference so that you can gauge growth/progressions.
  • Conditioning: Write a description of the workout. This will come in handy in case you travel. The more you attend class, the more options you will have available to re-WOD when traveling. This is also a useful point of reference to see if you’ve made progress.


  • At the end of each week, how many days did you attend? Write a quick reflection on which days were the hardest, what body parts hurt the most, and which movement you were best at. Give each week an intensity score on a scale of 5-10. (No one should ever be below 50% intensity.)


  • At the end of each month, you should start to tally your weeks and their relative intensities. This will help you understand your own athletic capacity and be able to adjust accordingly. Coach Jeff's rule of thumb (as a 30+ year-old male) is two weeks of 80-90% intensity, with one week at 70-90%. He recycles this pattern and occasionally goes 80-100+% on a week or two that he feels good and well rested. He also uses sleep and food intake to determine his percentages. For him, 7-9 hours of sleep combined with proper fueling will make him inclined to shoot for 90%. Less than 7 hours and or improper fueling will limit him to the 80% zone.

Increasing self-awareness and getting to know yourself is a life long journey. Taking notes and journaling properly will support this process. Although getting started may be slow or uninspiring, have no fear - it will get easier! Let’s make the month of September the start of self-progress and note taking. Talk amongst each other as to what works for you personally and what has been helpful to log. Exchange ideas so that you may benefit from each other’s note taking idiosyncrasies!

August is Mobility Month!

August 2016 is going to be “Mobility Month”!  This does not mean that during the month of August you should only focus on mobility, but rather, use this month to truly figure out what mobility techniques work best for you and how to incorporate them into your daily routine!

Here is your month's challenge:

• Start your day (morning) with 5-10 mins of mobility.  Every little bit counts, fam!

• Take 3-5, 5 minute breaks during the work day OR sneak in 5 minutes, 3-5 times into your seated/standing desk routine.

• Get to the gym on time to maximize all 10 minutes of the mobility portion.

• Finish your day with 5-10 minutes of mobility before bed.

Each week we will give you a few techniques to focus on. Do these daily and you will really notice a difference!

Morning: Up-dog/down-dogs; start slow, hold the poses for 20-30 seconds x10 reps. Rest/breathe, brush your teeth and come back again for a little faster intense pace 10-20 seconds x10 rounds. This should take a total of 7-8 minutes.

Work:  Wall-back bends. They’re back! Enjoy them and do them! Do 5 at a time for 10 seconds each x3-5 breaks. This should take a total of 3-5 minutes. Do them 45 minutes to an hour apart.

Evening: Gently work on your splits while watching TV or listening to relaxing music, or heck, even meditate while doing it. Give yourself 3 FULL 3-minute attempts!

Ok. 3,2,1… GO!!!