“[M]indfulness is the awareness that arises when we pay attention to the present moment on purpose and without judgment.” – John Kabat-Zinn
Often when I think of mindfulness, I imagine a monk-like figure in a seated pose, eyes closed, and in a tranquil environment. A gym, more or less a Crossfit box, is the last place I imagined mindfulness being practiced. The practice of being mindful can provide incredible opportunities to not only train your mind, but also to train your body.
I often practice mindfulness techniques before WODs that look especially challenging. Be it the duration, skill, or a combination of both. For me, it serves as a “body scan” of sorts. I quick check-in on how I am feeling. It often looks or sounds like this:
The thoughts and feelings go on and on and in rapid succession. However, these thoughts are not necessarily bad. In fact, they are part of what motivates us and dictates our behaviors. Did you notice however some of the judgments in those statements? Particularly in the last statement.
In the process of mindfulness, we often uncover thoughts and feelings that can immobilize us or lead us to actions or behaviors that we would rather not want to do. For example, I might continue this thinking and decide to scale the workout. Not a terrible idea, but what if the weight is in fact manageable? It might lead me to cheat and shave off reps in order to finish earlier – ethically in CrossFit, a big no-no. There are a myriad of things that can happen.
Using mindfulness creates space to have these thoughts – without judgment. When I go down this path in my practice, I try to be curious about it. Maybe I’ll save that thought for later and wonder, “okay, I was one of the last ones to finish but I feel better for doing it – I wonder why my mind fixated on that?” Knowing where our mind automatically goes in times of stress hopefully allows us to be more accepting of these “thoughts” and learn to integrate them into our work.
The point is not necessarily to work on changing these thoughts. Rather, it is to accept them for what they are so we can be more accepting of ourselves.
Want to discuss more? Let me know, I'm available to discuss anytime at Power Grid.
- Coach Drew
CrossFit Power Grid is pleased to announce that we will now be offering private endurance coaching. In the past the endurance class programming has been focused for a general approach to ensure athletes finish a particular event. With personalized coaching, athletes will have programming based on their personal S.M.A.R.T. goals, work and travel schedules, and CrossFit training.
Coach Caesar will be offering private coaching for athletes looking to complete an endurance event of any length. Whether you are looking to complete your first 5K, set a PR for a Marathon, finish an Ironman Triathlon or Ultra-Endurance event, Coach Caesar can help. Private coaching will be based on a monthly subscription with the duration of training dependent on your goals.
As an avid endurance athlete, Coach Caesar has the knowledge and experience in endurance sports and training. He has successfully participated in numerous endurance events including 4 Ironman triathlons and bicycled from San Francisco to Washington DC.
Moving forward endurance class will be taking a different approach with the continued focus of improving athlete’s run form to promote efficient running. However the programming will no longer be focused on a particular event. The goal is to have the class be less focused on volume for a particular event, but more on form and ancillary athlete conditioning.
For more information on endurance class or personalized coaching, talk to Coach Caesar at CFPG or send CFPG an email.
Private Olympic Lifting Coaching
CrossFit Power Grid is pleased to announce the addition of private Olympic Lifting and Strength coaching. Coach Danny will offer a 6-Week Personal Coaching program to athletes looking to take their Olympic Lifting and Strength to the next level. The program will encompass a personalized strength and lifting program focused on S.M.A.R.T. Goals identified at the start of the program.
Each individualized program will offer the following benefits:
Coach Danny is a USA Weightlifting Certified Sports Performance Coach with years of weightlifting, strength training, and coaching experience of athletes of all different sizes and skill levels. He is always honing his craft and researching to stay up to date with the most recent advancements in the sports performance and weightlifting fields to ensure that his athletes are benefitting from every new method possible.
Oly Foundation classes will continue to focus on the basic fundamentals of the Snatch, Clean & Jerk, as well, general strength training to supplement those lifts. This custom program will take athletes beyond the fundamentals and help individuals towards personal goals of growing as an athlete, and increasing your lifts in a sustainable, personal, and safe method.
Egos should always be checked at the door before starting this or any other of our CFPG programs. For more information on starting your personalized program today, talk to Coach Danny at CFPG or send CFPG an email.
CFPG has been hosting monthly bike rides to local beer gardens the last couple of months, which has led to a couple of new bike purchases. Let's learn how to properly maintain these beautiful machines so they can provide us with years of fun.
Coach Caesar will be putting on a bike clinic that will introduce you to the difference parts of a bike and will also cover basic maintenance and repairs.
The clinic will encompass the following topics:
- Overview of basic bike components
- How to fix a flat tire
- How to adjust your brakes
- How to adjust your derailers
- How to properly remove and replace your wheels
- How to clean your bike
- How to lube your bike components
- What to do if you break a spoke in the middle of a ride
- Basic tools you should carry with you at all times on a ride
- Proper helmet fitting
- How to properly lock your bike
- Valuable resources to learn more about bikes
- Other questions members have
If possible, please bring the following items with you:
- 2 tire levers
- mutli-purpose bike tool
- set of allen wrenches
- adjustable wrench
- spare tube
- old rags
- hand gloves
- old tooth brush
- bike helmet
This is meant to be a hands on clinic. Bring your bike to learn and practice on throughout the clinic. If you don't have a bike, no worries, there is a ton of value listening and watching. Feel free to invite family and friends.
Don't forget our next beer garden ride is the following day on 8/14.
We are super excited to have the opportunity to host Coach Tony Blauer and CrossFit Defense at CFPG! This seminar is extremely popular and we encourage everyone to sign up asap, as it fills up fast.
CrossFitters train for the unknown and unknowable, but elite fitness does not guarantee personal safety. If CrossFit is the study of human movement, CrossFit Defense is the study of human movement as it relates to violence, fear and aggression. Coach Tony Blauer created a physiologic and instinct-based system (the SPEAR System) that is the seamless interface between the high-intensity CrossFit protocol and the ingrained human self-defense system. It is the only personal-defense system in the world based on the body’s physiological response to danger. Athletes are taught close-quarters skills (no fighting drills) and combines fun, dynamic and effective drills that are extremely effective for anyone of any age who may have to defend himself or herself.
What is CrossFit Defense?
Who Can Attend?
Click below to register.
CrossFit Defense Experience
The 2016 CrossFit Open begins on February 25th (registration opens Jan 14th). As we get closer, we'll be posting more info about why you should participate in the Open. You can look forward to fun nights at the gym, a mental and physical challenge, and some friendly competition. As we begin the New Year, we encourage you to start crafting your goals for 2016.
Power Grid athletes have all sorts of reasons for why we choose CrossFit; the camaraderie, the competitive yet friendly spirit, the tough workouts. Some of us just get excited we've found a group of our peers who enjoy fantasizing about donuts as much as we do (even if we're all talk and rarely end up EATING the donuts).
The common theme in all of our answers, however, is that we want to be better. Sure, we want to be better at CrossFit skills like pull-ups, and handstands, and snatches. But much more often, we want to be better at Life (this one, not this one). Your goal might be to lose weight or gain more muscle or maybe your goal might be improved mental acuity. Regardless, you want to be a better version of yourself.
With this, it's time we take inspiration from our Power Grid motto: "Strive Valiantly. Dare Greatly." You will strive to complete this physical challenge, and you will dare to do things you didn't think you could accomplish. We are going to ask you all to compete in the Open this year because it's going to push you to your limit. This is called Threshold Training and it's one of the reasons CrossFit work so well.
The Open is one workout per week for five weeks. Every member of the gym will complete the Open workout on Fridays during our normal classes. We are encouraging every single athlete to sign up.
If you show up to the gym over the next two months, trust us, you will be ready. To get you excited, look forward to Open specific programming for the next seven Fridays leading up to the first open workout on February 26th. Tomorrow's first Friday Night Open workout is...
Head over to the WOD blog to find out!
A great, and often overlooked, way to progressing and reaching your goals is through the use of a Personal Trainer. At CrossFit Power Grid, our coaches are available to provide you with undivided, one-on-one attention to help you set and achieve SMART Goals. Whether you want to learn or improve a movement or lift, improve your body composition, or receive personalized programming for overall improvement or a specific sport, our coaches are here to help you.
Through personal training, the programming is specific to you as an individual and your specific SMART goal. This means if you want to learn how to perform a movement like double-under's, improve body composition, rehab an injury, or train for 100 mile run, the program is specific to you and only you.
Accountability and Motivation:
Personal trainers are masters at holding you accountable. You have a set appointment that has been paid for. Additionally they are there believing in you, even when you don't. With your personalized program, your personal trainer will not let you fail.
Professional Perspective on Wellness, Nutrition, and Fitness:
There is a ton of information regarding nutrition and fitness; all which can be very overwhelming. It is the job of your personal trainer to stay on top of the latest information and to decipher what is accurate, what works, and most importantly, what is the safest. Working with a personal trainer will allow you to focus on your goal and to stay on track; rather than just jumping from the latest fad to the next.
Proper Technique and Form:
Watching all the latest videos on youtube or reading all the fitness blogs and articles does not substitute having a person by your side providing you real time feedback. A personal trainer at your side to evaluate your form and technique is the most powerful way you will improve on your lifts, or other movement. They will provide proper cues that work for you, and will be able to detect and fix any faults or breakdown in your technique.
Having a personal trainer will allow you to achieve results you cannot achieve on your own or in a group setting. Goals are very personal. You and your Personal Trainer will meet before your session to outline SMART goals that will lead you down a path of success.
For more information or to get started, send us an email or talk to a CFPG coach or staff member.
Personal Training is a great way to see additional results in your training, and to help you reach YOUR goals.
If you’re a member, you should be somewhat familiar with The BoxHQ. It is the system we use to reserve & check into classes, buy things from the store (Kill Cliff, Progenex, and Shirts!) and log our workouts. Here’s the gist of how it works:
When you first signed your waiver at CrossFit Power Grid, you received an email from The BoxHQ with a temporary password. By visiting CrossFit-Power-Grid.theboxhq.com, you can use that temporary password to login and view your profile. Once logged in, you’ll be able to change your password.
From your profile, you can interact with the gym in several ways. First, by using the Class Pre-Registration tab, you’ll be able to reserve classes up to a week ahead of time. By pre-registering, you’ll ensure that you have a spot to work out in case we hit our class size limit (20 athletes). Make sure to also check-in to class at the iPad as soon as you get to the gym! This is valuable information for us at CFPG, and it also helps you get closer to a coveted spot in the monthly “Committed Club”!
You are also able to view past and upcoming invoices, change your payment method, and view your attendance & workout history/results. One step that we recommend for everyone is to scroll to the very bottom of your profile so that you can set a Kiosk Pin#. This pin will allow you to make purchases from the iPad at the gym, and add them to your monthly invoice. After you’ve set a pin#, grab a coach or staff member and we can show you how to make your first purchase from the iPad.
Maybe you spend way more time on your iPhone than you ever do on the computer. Well good news! The BoxHQ also has a fully featured iPhone app. This app allows you to do everything you can do from the web. We’ve heard from some of you that there is sometimes a line at the iPad to log your score after class. Well now there are no excuses not to track your workout results!
We’ll post in the future about the importance of tracking your workout results, but I’ll summarize here. Without quantifiable data, there is no way to measure improvement in your fitness. It’s vital that you enter your results from every workout after class. It’s a great tool for you to see how much fitter you are over time, it helps you to have a baseline when choosing weights for future workouts, and it allows us to gauge the efficacy of our programming. Listen to your coaches when they ask you to log your score!
Have any questions about The BoxHQ? Let us know!