May You Be Motivated This Month and Beyond

You know the feeling you get when you see an advertisement for a new product from your favorite company? The excitement that builds when you see a trailer for a new summer blockbuster that promises to be the best film you will ever see? What about the anxiousness that builds all day Friday before it’s friYAY night? How about the impatience you have when you get a new pair of shoes, dress, jeans, golf clubs, etc; something you cannot wait to use? What about the irrational behavior you exhibit when you hear that new summer jam (Drake, nice for what)? You know the dancing in public feeling, the “I can do anything with this song playing feeling.” Well, these are all normal internal feelings associated with being motivated.  

May Motivation: It Matters More What You Tell Yourself

Let’s talk motivation! How can we as a gym best motivate each other? Many of you may have noticed, simply by coming, that you are 1.) in a way, self-motivated to get to the gym, but then once here, the group/class will 2) tend to push you a little harder than you would have pushed yourself without them. That is a good thing and a good reflection to make. Exercise and the decision-making process in general, feels more autonomous when the individual is involved in a group atmosphere (Murcia et al., 2008). Meaning, that “push” the class gave you really did come from within. You just aren’t giving yourself enough credit for it, and that’s because the mind associates autonomy through being part of a group. It’s true! At least per some unbiased science. This means, you can and should use a healthy/positive group environment when making other potential life decisions.  

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.

October Mobility Application Month

This month is Mobility Application Month! In August, we gave you daily mobility exercises to incorporate into your morning, work, and evening routines. Now it's time to put those daily practices to use. We will apply the knowledge and efforts gained from August's mobility focus in order to increase position awareness and improve bio mechanical positioning.

Each week we will highlight one of the skill/strength movements that we practice in a more in-depth mechanical level. Understanding the human anatomy will help you understand our cueing, and even more so, appreciate the detail required with proper movement. Practice makes permanent, so it is important to practice as close to a perfect movement as possible!

The Over-Head Squat (OHS)

We have two over-head positions: wide and narrow grip. The differences are structural and muscular. Regardless of which position you choose, you must follow certain guidelines. To understand these guidelines, we will take a look at the over-head anatomy.

The main muscles involved in holding something over-head are the rotator cuff muscles (shown in figure (a)). The wider you spread your hands, the more forces are loaded onto these muscles. This is not an ideal method, as it can produce undesirable outcomes. The more narrow you set your hands, the more the over-head weight will settle structurally over your scapula (or shoulder blades). In general, you should work into a narrow grip and master the narrow grip OHS before worrying about a heavier wide-grip OHS. The narrow grip OHS requires functional range of motion (ROM) of the scapula (show in video (b)). Most of you will want to avoid the narrow grip because "it is hard" and "isn’t cool” to not lift something heavy. This is an unacceptable train of thought! You need scapular ROM, or you will likely have thoracic (upper back) problems.

(a) The rotator cuff muscles.
(a) The rotator cuff muscles.

[huge_it_video_player id="7"] (b) Functional range of motion (ROM) of the scapula.

Once you have mastered the narrow grip OHS position, you can alternate with the wide grip, increasing load and adding more work capacity to your deltoid/shoulder muscles. Regardless of your choice, the one cue you will hear repeatedly from us is external rotation. External rotation can be imagined by turning a doorknob clockwise (with your right hand), or counter clockwise (with you left hand). This essentially turns your humeral head (bicep arm bone) into its humeral labral (shoulder socket) safely and allows compression and load to occur at the shoulder. Also, with a drastically decreased possibility of the humeral bone wobbling, sliding, or damaging the labrum. Motion imaging of external rotation at a muscular and structural level are shown in video (c)- muscular, and (d)- skeletal.

[huge_it_video_player id="2"] (c) External rotation at a muscular level.

 [huge_it_video_player id="4"] (d) External rotation at a structural level.