These are my top 4 mobility movements to loosen up my hips. I use this series after I workout almost 3 times a week to keep things bendy.
Keep an up right torso and drive weight into the front foot while the back leg stays long. A stretch should be felt in the back leg quad as well as the front leg inner groin.
Start in the high lizard position. Twist body towards front leg and grab opposite leg foot. Stretch will be felt in the front leg groin and back leg quad
Set up with a tall torso with legs bent at the knee behind. Slowly overtime lean back so body drops either between the feet or on top of the feet. Stretch will be felt throughout the quad as well as the lower back which will now be in a overextended position.
Start on all fours hands and knees. Reach leg behind out to a full stretched out position and then bring the leg up, under and across the body so the stomach is resting on the foot. Stretch will be felt in the under legs outside hip.
Check out the link for a full video of me getting all sorts of Stretchy!
Welcome to week 4 of your Flux Challenge, everyone!
Congratulations on making it this far! You’ve done some hard work not only physically but also mentally. There have been many changes for the better in the past 4 weeks and the aim is to keep those positive changes coming. It’s time to think about the Long Game.
The Long Game is what you intend to do after the challenge is completely over. Oftentimes, people think, “Yes, finally!” And revert to the habits they tried so hard to break, neglecting the good ones they have built. Continue your new good habits as long as possible, ideally the rest of your life. Remember that it takes 30 days to feel better, 60 days for friends to notice a chang
e, and 90 days for you to notice a change in yourself. Some people are lucky enough to see changes early, and that’s fantastic! Imagine what the rest of the 90 days could bring! The point is, don’t give up on your good habits and practices because they won’t abandon you or your development.
To stay on track, a helpful practice is to make goals. S.M.A.R.T. Goals are:
These types of goals make you honest with yourself and also keep you motivated since you’ll know what you want to do and by when you want to do it. These are not goals like, “Make it to the CrossFit games in a year,” when you just started CrossFit. It’s big, vague, and unrealistic with a beginner’s skill-set. Instead, a good example of a goal would be, “Increase my back squat by 15 lbs in 6 months.” Now you have a specific movement, a specific muscle group to work on, a realistic number, and enough time to accomplish the goal but not too much to slack.
There are also different stages of goal development, characterized as W.H.O.O.P.I.E. Goals. The W and H are the birth of the goal, the Wishing and Hoping. This is when we get excited and pumped up to get somewhere with whatever our goal may be. The first O is for outcome, when we begin to think about the end result before even starting to chip away at the goal. When we start thinking about the outcome, we naturally start thinking about the second O, the Obstacles. The obstacles are the excuses people develop that sneakily start to compromise the goal. It can be too much to do at work, not enough sleep, not the right time, etc. These excuses, (yes, excuses), do the most damage to our potential accomplishments. But, we have learned the importance of self-care and time blocking. We can move over our obstacles, or whittle through them, with the P: Planning. Have a back up plan in case the obstacles become realities instead of what ifs. If Obstacle X show up, what can you prepare or shift around to make sure that you and your goal are taken care of? The I stands for Identity. Make this goal a part of you. Let other people know what you are working towards. Make the planning process a part of your daily life. You are your drive. Lastly, Execute your goal. Take the SMART goal you created, combine it with your plan and ambition, and act on it.
Whatever goals you create are yours for the taking. You are powerful, willful, and gifted enough to reach it. When it comes to your goals, nothing is more important than having confidence in yourself. Believe unequivocally : you got this.
Since we know you have been following along this goal setting series, you no know why ya need them, what they are, and how to start. So what is the plan to keep on track at Icehouse?
As Coach Sara alluded to on Facebook, next week is test out week. If you’ve been with us a while this is a great way to see progress! If you are newer and haven’t done a test out week this is an excellent time to baseline, so do what you can do make it in Monday, Wednesday & Friday of next week!
We will be using some of that time in class to set our goals for the next quarter/6 months. We know time is limited for lots of folks, so we are going to use some class time to get these set, we think they are that important!
Here is something new we are adding, you will give a copy to your Primary Coach. What is that you say? Well each of you will be designated a Primary Coach (PC) to help you on your path here at Icehouse, and we’ll help you crush those goals. Your PC will help to keep you on track and accountable. We are both obviously still here for any questions and to support all of you, we have just added another layer to make sure you have what you need at all times to be successful.
Once we have our initial goals set, you will sit down with your Primary Coach quarterly for one on one goal setting sessions to make sure you are on track, and get new goals set regularly. So the first round we’ll do together, then it’ll be one on one going forward. Your PC will also be checking in with you regularly to see how things are going, not only at the gym, but in life as a whole.
We are excited to be able to add this to your memberships. We want to make sure you are getting everything you need and to help you stay on track with your health and wellness goals! As always, thanks for being awesome!
Yay you came back to read part 2 of our goal setting series! Welcome back, let’s jump right in!
In order to set yourself up for success, the goals that you set need to be SMART…. soo what does that mean? SMART goals are ones that are Specific, Measurable, Attainable, Relevant, and Timely (I apologize for the acronym…I’m still trying to shake off corporate America). Lets break out each of those pieces to give you a few things to think about when setting SMRART goals:
SPECIFIC – The “WHAT”
This one is pretty self explanatory, but can be challenging in practice. What do you want to accomplish? “I want to get in shape” – Great goal…not specific. “I was to loose belly fat”-another common one, but again not specific. “I’m a unicorn, but I want to be a JACKED unicorn,”-Obvi. You need to find exactly WHAT you want to accomplish, and find a way to narrow it down to something very clear.
A few good examples are “I want to be able to do a strict pull up/push up/ring dip/double under/etc,” or “I want to to be 12% body fat,” or maybe even “I want to run an 8 minute mile.”
MEASURABLE- The “HOW” Part 1
This is why we track our workouts! In order to set a measurable goal, it is important to know where you are today. If you want to run a faster mile or lift a heavier barbell, then run one today/or perform that lift today and make sure to add your time/weight into Zenplanner so you have a baseline. If you want to be at 12% body fat, then we need to baseline your BF % today.
Understanding where you are now is critical in measuring your progress. Otherwise, how will you know when you’ve hit your goal? Please don’t say memory…can you tell me what you had for breakfast last Tuesday morning? Exactly.
ATTAINABLE – The “HOW” Part 2
There are 2 important pieces here. Putting a plan in place, and confirming that you have set a realistic goal. You won’t magically be able to do muscle ups next week if you do not have pull ups yet, or walk on your hands 50 ft if you have never been upside down. Your initial goals might be “1 strict pull up” or “hold a handstand against the wall for 20 seconds.” Then you would progress your goals to the point of working on those muscle ups and walking on your hands.
So you’ve set some Specific Goals, and you have Measured your starting point, now what? Now you need to create a plan to accomplish that goal. This is where the rubber meets the road as far as accomplishing goals. This is also where your coaches come into play, if you need help creating a plan to build up that back squat, or cut time off that mile, we’re here. Sometimes the answer is consistently showing up to meet that goal, and sometimes it is meal prep or some after class negatives or mobility to supplement your training.
RELEVANT – The “WHY”
Hold on, sh*ts about to get real. What is your WHY? As you may already be able to tell based on this blog series, setting & crushing goals is work. The bigger the goal, the more work you’ll need to put in to obtain it. You need to truly understand your why in order to stick with it. I would recommend finding out what your why truly is, and putting it somewhere visible to you everyday.
Why do you want to run faster? Is it to PR an upcoming race? Why do you want to be able to clean 100 lbs? Is it so you can pick up and/or keep up with your kids without pain? Why do you want to be at 12% body fat? To get off of your heart medication? To be more confident? Everyone has a different why, spend some time really diving into yours!
TIMELY – The “WHEN”
In order to keep yourself accountable, it is important to set target dates/deadlines for these goals. They are simply meant to keep you on track and motivated. This also helps make sure you are setting attainable and relevant goals for the appropriate time domain. “1 pull up by August” or “10 unbroken double unders by 7/15” are both great examples. You have already set your goal above, now just commit to a date on when you can get it done, and set bigger and better goals!
In our next post we will discuss more specifically about how to set goals. For next week, start thinking about your “Why,” as well as what some short term (1-3 month) goals are for you!
You may, or may not, have heard us preaching about GOALS, and putting GOALS on the board, and working on your GOALS, etc etc etc. Up until now we have been pretty informal about them, but as part of the upcoming revamp of our schedule and things, we are going to spend more time on these GOAL things with you, all of you. Most day jobs force you to pick goals for your upcoming year/quarter/day whatever that might be, so I understand if you are sick of the word. However, they are just as (in my opinion more so) important in your personal health as they are in your career.
Photo credit @clbjackedunicorns
Why bother, I just want to workout?
Goals are important to keep you motivated. There are some people, who can just show up and grind day in and day out with no real motivation required… I like to call them unicorns (because they are both rare and magnificent). But even these unicorns could benefit from setting goals. If you are a unicorn who is a self starter, why not put a plan in place to become a jacked unicorn…that’s be even more awesome!
Sure you can just show up for the workout everyday, but that alone won’t help you reach your potential. Yes there will be some increase in your strength, endurance, mobility, etc from just being consistent, but if you aren’t working towards something what is stopping you from getting bored and just not coming anymore? If you don’t have any real accomplishments you want to make, are you working as hard during the classes as you would be if you were chasing that 200 lbs squat, or those pesky double unders?
Goals are basically little boxes you can check so you can see your progress above and beyond the “yup I showed up 3 days/week all month.” They help you to learn what you body is capable of, and expand those capabilities. Measuring them helps you see just how far you have come, especially on days where showing up might be the hardest part of the workout (cough cough, row/run workout from Wednesday, cough cough).
Get to the Point Coach Shoe
This post is the first of a 4 part series on Goal Setting, and how to work towards being a jacked unicorn! Next up we will break down what SMART (Specific, Measurable, Attainable, Relevant, Timely) Goals are, and why they are so necessary in your fitness journey.