CrossFit Oyster Point https://crossfitop.com Progress is Possible! Mon, 12 Aug 2019 19:36:26 +0000 en-US hourly 1 https://wordpress.org/?v=5.2.2 Are you Kinesiophobic? https://crossfitop.com/are-you-kinesiophobic/ https://crossfitop.com/are-you-kinesiophobic/#respond Mon, 12 Aug 2019 15:37:47 +0000 http://crossfitop.com/?p=6708 By Dr. Alan Zedaker, PT, DPT, CFL1   “I’m not going to add any more weight on the bar, I know I’ll get hurt” “I’m not going to try and kip, I know it’ll injure my shoulder” Or “I’m not going to try CrossFit, it’s dangerous”   If you’re reading this you’re probably a CrossFit […]

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By Dr. Alan Zedaker, PT, DPT, CFL1

 

“I’m not going to add any more weight on the bar, I know I’ll get hurt”

“I’m not going to try and kip, I know it’ll injure my shoulder”

Or “I’m not going to try CrossFit, it’s dangerous”

 

If you’re reading this you’re probably a CrossFit Oyster Point member, so the last statement may not apply to you but the first two might (but you’ve probably heard a friend or family member say the 3rd statement). If you’ve said anything like those first two statements, you may be kinesiophobic.

Kinesiophobia is defined as the fear of movement for fear of injury.

Kinesiophobia is a well-studied aspect of the chronic pain population in physical therapy and medicine. As a PT, we often times see many patients who are on a chronic pain management program that includes numerous medications, disabilities and higher ratings of self-reported pain. Kinesiophobia in the chronic pain patient is a well-documented phenomena that frequently limits patient progress and therapy participation. They’re afraid that movement or exercise may make their pain worse. Usually it’s the opposite.

With that being said, kinesiophobia shows up frequently in the general public. Many people who haven’t been that active growing up, have had previous injuries, or start something new are afraid of movement and injury. Is there a portion of the population who you think isn’t kinesiophobic at all?

Children will try almost anything. They’ll jump from scary heights, flip upside down in cart wheels, and swing across monkey bars many feet above the ground. They seem fearless. Kinesiophobia seems to be learned over time from being injured and realizing that ‘yeah, if I fall off a pullup bar it’s going to hurt’. Maybe you’ve seen or heard a horror story of your best friend’s Uncle’s pet llama that tried CrossFit and hurt their rotator cuff. Well I’m here to tell you that CrossFit is a relatively safe and healthy form of exercise.

 

If you’re a part of a CrossFit gym or program that focuses on form, safe progression of skill acquisition and progressive loading you’re in the right place (I like to think that CrossFit Oyster Point excels at this). With that being said, it’s okay to try to PR a lift and see what you’re capable of. It’s okay to go a little heavier in a workout as long as your form is not breaking down significantly. Getting stronger has proven to decrease diabetes risk (by improving insulin sensitivity), improve bone density, lower blood pressure, improve metabolism, improve sleep, decrease chronic pain, and probably many other amazing body composition changes. It’s also okay to try a new gymnastics progression. It’s also okay (although not likely) if you happen to get injured. Life isn’t over. It’s not ideal, but advancements in medical treatment, rehab and recovery means we probably won’t just amputate your limb like the civil war days.

The overall logic here is simple: We avoid things we think will hurt…and exercise can hurt even when it doesn’t lead to injury. If you’re a new exerciser, it may be difficult to distinguish between the regular discomfort of a workout and something more serious. Some muscle soreness is normal, some joint stiffness can be normal. Swelling and discoloration is not normal. But, if you’re stressed about your workout, you’re more likely to experience increased muscle tension and mental distraction, which can make you more prone to injury! Relax, have fun, and try something new and challenging. You may surprise yourself with what you’re capable of! I believe (as well as my good friend Socrates) that not progressing and not trying something new is a worse alternative.

 

REFERENCES

Buist I, Bredeweg SW, Bessem B, van Mechelen W, Lemmink KA, Diercks RL. Incidence and risk factors of running-related injuries during preparation for a 4-mile recreational running event. Br J Sports Med. 2010 Jun;44(8):598-604

Calhoon G, Fry A. Injury rates and profiles in elite competitive weightlifters. Journal of Athletic Training, 1999;34(3):232-238.

Hak PT, Hodzovic E, Hickey B. The nature and prevalence of injury during crossfit training. J Strength Cond Res., 2013:Published Ahead of Print.

Kerr HA, Curtis C, Micheli LJ, Kocher MS, Zurakowski D, Kemp SPT, Brooks JHM. Collegiate rugby union injury patterns in New England: a prospective cohort study. Br J Sports Med 2008;42:595–603

Kolt GS, Kirkby, RJ. Epidemiology of injury in elite and sub-elite female gymnasts: comparison of retrospective and prospective findings. British Journal of Sports Medicine, 1999;33:312-318 Parkkari J, Kannus P, Natri A, et al. Active living and injury risk. Int J Sports Med. 2004;25:209-216.

Raske A, Norlin R. Injury incidence and prevalence among elite weight and powerlifters. American Journal of Sports Medicine, 2002;30(2):248-256.

Weisenthal BM, Beck C., Maloney MD, DeHaven KE, Giordano BD. Injury rate and patterns among crossfit athletes. The Orthopaedic Journal of Sports Medicine, 2014;2(4).

https://www.thecut.com/article/when-the-fear-of-getting-hurt-keeps-you-from-exercising.html

 

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Athlete of the Month: August https://crossfitop.com/athlete-of-the-month-august-2/ https://crossfitop.com/athlete-of-the-month-august-2/#respond Thu, 01 Aug 2019 08:00:22 +0000 http://crossfitop.com/?p=6659 We are proud to share our August Athlete of the Month; Amy Ryan! About Amy: Age: 27 Occupation: Fundraiser for Riverside Foundation Fitness background: Cross country and Track in high school and started weight lifting after grad school. Hobbies: I enjoy spending time with my Husband, family, friends, and two dogs. 🙂  Activity-wise, Chris and […]

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We are proud to share our August Athlete of the Month;

Amy Ryan!

About Amy:

Age: 27

Occupation: Fundraiser for Riverside Foundation

Fitness background: Cross country and Track in high school and started weight lifting after grad school.

Hobbies: I enjoy spending time with my Husband, family, friends, and two dogs. 🙂  Activity-wise, Chris and I love going to wineries, biking, and scuba-diving together. Separately, I love doing home improvement projects, and building and fixing things with my parents. My weirdest extracurricular activity is probably doing leather working. This is something my Dad was super into so he passed that down to me.

Favorite pre/post workout meal: When I’m not on a meal plan, avocado toast. 🙂

 

More Fun Facts:

What’s your favorite Cheat Meal?

Indian food – I would eat it all day every day if I could 🙂

 

What 3 things would you bring with you to a deserted island?

My husband and my 2 dogs. We are pretty resourceful so I’m sure we would figure out the rest when we got there.

What are the Top 3 most “Frequently Used” Emojis on your phone??

When did you start Crossfit and why did you choose OP?

I started crossfit in the middle of October 2018. Bomba taught (or still teaches?) classes at Warwick High School and she invited the teachers to try a class at OP. My best friend Emily went to one and invited me to come along. After attending one class, I was just so impressed with every single person I met. They were all incredibly welcoming and encouraging, Bomba in particular. This class was the first time she’d ever met me but she made me feel like she was my BIGGEST fan. And I thought if I could be around a gym full of people like this there’s no way I could fail. So a few weeks later I convinced my husband we needed to switch gyms.

What was your first workout/most memorable workout?

Gosh, most of the bad ones I really try to block out. Haha. One terrible one lately was one with really heavy deadlifts for a good number of reps. Deadlifts are not my favorite lift and I knew that RX would be a heavy weight for me but thought I could do it. After one round of 10 or 15 I realized everyone was an entire round ahead of me. Anyway, long story short it took me FOREVER. I dropped 10 pounds. It was still awful. But it’s fine. I got through it and did my best. Those are actually some of my favorites to look back on though because you have to just embrace the suck and get it done and I think that’s when you grow the most.

How has Crossfit and the OP community helped you accomplish your goals?

My crossfit goals are pretty simple. I’d like to be able to RX every workout but that means learning and perfecting more movements then I’d like to think about. Seriously, I tried to list them out one day and got overwhelmed and stopped. 🙂 I’ll get there though.

My life goals are just to live a good life and make a positive impact on this world. The first one is very easy to connect to OP. Part of living a good life is being happy and healthy. I’ve been able to lose over 7% of body fat since coming to OP and I’ve learned so much about how hard I can push myself and how strong I can be. I’ve never been happier and I was pretty happy before so that says a lot about just how great this community is.
Second goal is to make a positive influence on this world – this might seem dramatic, but we have a lot of negativity in our world so I try every day to do something that will make a positive impact on someone. Sometimes that’s as simple as being the first to welcome a new member or encourage someone who is exhausted during a workout. The OP community is so supportive I feel like I am a more positive person when I walk out of the gym so I try to spread that to strangers I meet, my coworkers, or whoever I come in contact with.

What are your favorite Crossfit movements and why?

I love any heavy barbell movement (minus deadlifts 🙂 ) but cleans are my favorite. The first time I tried to do a clean at my last gym I just could not get the movement down. After about a half hour of trying I went home and watched 1000000 videos on how to do a proper clean. After work I went back to the gym and worked on it for another hour or so and finally got it. So now every time I do cleans I remember that experience and how proud I was when I finally mastered the movement.

What is your proudest Crossfit accomplishment?

The other day I did a SHSPU on a few plates, because anything with overhead strength or gymnastics is not a strength for me so those three inches were a really big deal. I also broke into the 200s on squats last week – that’s been a goal for awhile. And I feel like im relatively close to a strict pull up which is super exciting. So all of that to say, this community makes you feel so great about yourself every day that really small improvements can feel like a huge accomplishment and that’s a pretty cool thing to be a part of.

What’s something memorable you’ve realized or learned while being at OP?

  1. 1. Coach Bomba – I have to say I miss Mondays more than I should because of my husband’s late hockey games on Sunday nights but Bomba is really the reason I started coming to OP so that means a lot! I remember after a really rough workout Bomba asked me to do a Grit workout she was trying with 3 other people. I knew I was tired but it was a team workout and everyone had to be synchronized. This is the day I learned how great (or awful) team workouts can be, you push yourself harder than usual because you don’t want to let down your partner or be the one who screws everything up!
  2. Coach Roxy – Coach Roxy is super great at coaching progressions and foundational movements. She has stayed after class several times with me to work on my kip swing and strict pull-up. She has taught me patience with myself. These movements take time and if you don’t learn them the right way it’s harder to unlearn the bad habits. So during the times I’ve wanted to skip steps A – D to get to F she grounds me and reminds me of that.
  3. Coach Alan – Very early on at my time at OP but we were doing a workout that involved a run, double unders, and something on the barbell. I was
  4. behind and realized I didn’t remember where we were supposed to run to and it was super dark outside. I probably panicked more than I should have so Alan just ran with me to make sure I knew where I was going. I think that was a huge reminder that this place was not like other gyms I’d been to before. These coaches care so much about you as a person and as an athlete. Alan’s coaching also finally helped me get correct form on a snatch a few weeks ago so I’m grateful for all that he does for us.
  5. Coach Courtney – Courtney has had our class twice for rope climbs. The first time did not go so well but this past week I was finally able to create the muscle memory to get the footing correct on these. So I owe that to her coaching and hopefully very soon I’ll be able to get my first rope climb. In a few short weeks, Courtney has taught me so much about the OP community. She treats everyone like her oldest friend. She makes people feel so comfortable around her and in the classes, whether they’ve been here for 5 years or if this is their first class. We are all so grateful to have her in our corner.

Anything else you’d like to share?

Just that I am so grateful to be a part of this community every single day. I’m grateful for the people I workout with and the coaches who do such a wonderful job.

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Athlete of the Month: July https://crossfitop.com/athlete-of-the-month-july/ https://crossfitop.com/athlete-of-the-month-july/#respond Wed, 03 Jul 2019 12:02:27 +0000 http://crossfitop.com/?p=6646 The post Athlete of the Month: July appeared first on CrossFit Oyster Point.

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We are proud to share our July Athlete of the Month;

Raul Garrastazu

About Raul:

Age: 25
Occupation: US Coast Guard
Fitness background: Swimmer since I was 5 years old all the way through college
Hobbies: Video games, outdoors adventures and workout
Favorite pre/post workout meal: Chipotle

More Fun Facts:

What is your spirit animal?

lion or elephant

What superpower would you want to possess?  

To be able to teleport

When did you start Crossfit and why did you choose OP?
I started CrossFit right after I was done with swimming in college in Florida
What was your first workout/most memorable workout?
My first workout my first day was Fran and I ended up puking
How has Crossfit and the OP community helped you accomplish your goals?
My goals in CrossFit are to be able to do all the gymnastics movements special be able to handstand walk
What are your favorite Crossfit movements & why?
My favorite movements are: for cardio the rower, and strength: cleans and squats
What is your proudest Crossfit accomplishment?
Proudest CrossFit accomplishment was to be able to do bar muscle ups during my first open in 2017 and do strict handstand push ups this year during the open
What’s something memorable you’ve realized or learned while being at OP?
Something that I have learned from OP coaches and any CrossFit community that I have been part of, is that we are all a family and I love that feeling of always feeling welcome! That’s something that I love about CrossFit!

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Athlete of the Month: June https://crossfitop.com/athlete-of-the-month-june/ https://crossfitop.com/athlete-of-the-month-june/#respond Tue, 04 Jun 2019 11:54:02 +0000 http://crossfitop.com/?p=6636 We are proud to share our June Athlete of the Month; Jessica Gambone About Jess: Age: 36 Occupation: Air National Guard/HR Fitness background: Basketball & Running up until Oct 2018 when I started CF; Now I mostly CF & run Hobbies: My kids are my hobby; we enjoy all the outdoor activities!! If it is a nice day, […]

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We are proud to share our June Athlete of the Month;

Jessica Gambone

About Jess:

Age: 36

Occupation: Air National Guard/HR

Fitness background: Basketball & Running up until Oct 2018 when I started CF; Now I mostly CF & run

Hobbies: My kids are my hobby; we enjoy all the outdoor activities!! If it is a nice day, we are outside doing something. Pool, beach, walks, playgrounds, exploring! If it is just me, I like to explore new areas, running (my newest fave is with a vest), or I seriously could lay on a beach all day not doing anything.

Favorite pre/post workout meal: Thanks to OP’s Nutrition Challenge, I was doing coffee, water, & oatmeal w/ blueberries before workouts. Post workout I enjoy a giant omelet – either homemade or when we go out to breakfast with whoever could join after the 9am workout! Of course, coffee is always involved 🙂

 

More Fun Facts:

What’s your favorite Cheat Meal?

I “might” have a bowl of ice cream w/ bananas or strawberries in it almost daily. Is it a “cheat meal” if you do it often? LOL

When did you start Crossfit and why did you choose OP?

I started Crossfit in September 2018 with the Onramp Fort Eustis class. The following month I started classes at 9am with OP. Almost immediately, I fell in love with the 9am group. I made a point to hit up a class whenever I could (sometimes it was a 12 or 1530 class) if work or travel changed my schedule; but the 9am class was my sweet spot. A big bonus though of why OP and really the main reason is that I could bring my kids. Turns out, they also fell in love with the other “friends” that will come. I enjoy the camaraderie, encouragement and positive peer pressure to push myself out of my fitness comfort zone that OP has.

What was your first workout/most memorable workout?

The OPEN!!! Wow! Just. Wow. I loved coming to Thursday Night Throwdowns and Friday Night Lights. The energy was a whole new level for me. Just seeing everyone push and cheer everyone else on was amazing to see.

How has Crossfit and the OP community helped you accomplish your goals?

When I started CF, to be honest, I didn’t really have any goals other than I knew I needed a change from just running. Initially I would joke that I would “just want to be able to pull myself up if I was falling off a cliff.” Now I guess you would ask, “Well why would you be hanging from a cliff?” IDK. LOL. But I think it was just my way of saying I just wanted to be my strongest self. I will definitely say that OP has helped me with this. As I have said before, everyone is always so encouraging. It’s the moments when I doubt my skill/ability but then someone there will push me to try it or adjust it in a way that I still may not be able to perform it, but I am working towards being able to do it. For me, those moments are the most helpful in accomplishing my goals.

What is your proudest Crossfit accomplishment?

Things I literally never thought I could do… rope climbs & pull ups.

What’s something memorable you’ve realized or learned while being at OP?

To be honest, the Nutrition Challenge was really good for me in learning about what/how I am consuming. I think it has been a huge reason why I feel better during a workout. My most memorable from a Coach will have to be when I was trying a kipping HSPU for the first time but failed. Dani said to me all serious-like “Ok do it again, now like you mean it.” The way she said it…even though I didn’t have the confidence at that moment for the skill, I felt like she knew I could do it and it pushed me to try again. I ended up getting it and it felt awesome! So now when I fail a rep, for whatever reason in my head I hear her say “Now like you mean it.” I guess it helps me mentally to push past whatever I have in front of me at that moment.

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Athlete of the Month: May https://crossfitop.com/athlete-of-the-month-may/ https://crossfitop.com/athlete-of-the-month-may/#respond Thu, 02 May 2019 15:52:19 +0000 http://crossfitop.com/?p=6625 The post Athlete of the Month: May appeared first on CrossFit Oyster Point.

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We are proud to share our May Athlete of the Month;

Tony Grinbarg

About Tony:

Age: 33
Occupation: I change the world, one Chicken Sandwich at a time
Fitness background: Karate Black belt (4th grade)
Hobbies: My marriage, my kids, Church, Celebrate Recovery and the best Chick-fil-A in the world: Chick-fil-A inside Patrick Henry Mall
Favorite pre/post workout meal: Peanut butter.  My wife points out that I choke myself every time, yet I still come back for more

More Fun Facts:

What is your spirit animal?

Fungi. I mostly stay out of sight, but occasionally I pop up and impress you

What superpower would you want to possess?  

Gain someone else’s knowledge with a handshake

What’s your favorite Cheat Meal?

Dino’s Pizza & Garlic Knots

What 3 things would you bring with you to a deserted island?

Le’ Bible, my wife, & my Audible account

What are your 3 most frequently used Emojis?
When did you start Crossfit and why did you choose OP?

I started September 2018, I chose OP because the people are kind, yet intense and the coaches give great feedback.

What was your first workout/most memorable workout?

Early on Bomba had us doing something upside down with rings. I remember feeling terrified, yet invigorated.  Everyone else was doing the same. I realized I could never go back to a regular gym experience.

How has Crossfit and the OP community helped you accomplish your goals?
  1. I want to serve Jesus well. Week one, I realized CrossFit balances me out & increased my energy level to serve others better.
  2. I want to be a great Husband and Dad – My wife cannot resist my swole body and my 2yo son loves being thrown like a kettlebell. American, not Russian, of course.
  3. I want to be a great Chick-fil-A Operator- I don’t know how it works but I have better executive functioning as a result of my workouts. For me, CrossFit literally pays for itself.
What are your favorite Crossfit movements & why?

I love rowing- I love the feeling of accomplishment I get by knowing I’ve simply showed up that day.

Whatever the thing is where you catch the bar overhead and one of your legs goes back and one goes forward.  This was a recurring skill exercise when we first started.  I remember doubting that my brain could adapt to do this- but Alan coached me otherwise. (The Split Jerk)

I love any other of the random skill things we do.  There is something so fun to me about challenging my brain at 5:30 in the morning in a new way.

What is your proudest Crossfit accomplishment?

I am proud of the behavioral accomplishment of showing up at 5:30AM, 3x week for 3 months straight when I started.  During that season, business was hard, life was hard, but I managed to make starting CrossFit a priority and it has grown my energy level & confidence and now it’s provided a strong foundation to hit future goals.

I‘ve also managed to push myself to new squat weights with good form.  This is impressive because I have learned I have a weak butt.

What’s something memorable you’ve realized or learned while being at OP?

Coach Roxy has shown me that when I want to accomplish something truly challenging, I need other’s direction & support.  I always knew this in my head, but being faced with movements that I couldn’t will myself to do- I needed feedback from my coaches & peers.  This has moved this lesson into my heart.  It has changed how patiently I lead my team as they step out of their current comfort zone.

More from Tony:

I am grateful for the organization that ya’ll have created & sustained.

I also am so grateful for the feedback and support that my coaches and peers have provided, sometimes just by being there and showing up next to me.

And 5:30 AM class is the best.

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Athlete of the Month: April https://crossfitop.com/athlete-of-the-month-april/ https://crossfitop.com/athlete-of-the-month-april/#respond Tue, 02 Apr 2019 19:40:30 +0000 http://crossfitop.com/?p=6615 We are proud to share our April Athlete of the Month; Belinda Escanio About Belinda: Age: 43 Occupation: Family Physician / Opiate Addiction subspecialty @ Jencare Geriatrics Fitness background: Some Shorinji Kempo back in the day, some bootcamp, mostly running back and forth all day between 2 clinic rooms. Hobbies: I work with an organization called […]

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We are proud to share our April Athlete of the Month;

Belinda Escanio

About Belinda:

Age: 43
Occupation: Family Physician / Opiate Addiction subspecialty @ Jencare Geriatrics
Fitness background: Some Shorinji Kempo back in the day, some bootcamp, mostly running back and forth all day between 2 clinic rooms.
Hobbies: I work with an organization called Hands on Global which provides medical care to a refugee community of buddhists in the Himalayas.   In June, our international team travels to the remote village of Zanskar which takes 2 days by jeep on unpaved roads off a mountain edge to serve at the Dalai Lama Clinic.  
Favorite pre/post workout meal: Vega Pre-Workout with turmeric for anti-inflammation

More Fun Facts:

What superpower would you want to possess?  

Power of self-mastery.

What’s your favorite Cheat Meal?

Tres Leches or Tiramisu cake at Whole Foods

What 3 things would you bring with you to a deserted island?
Satellite phone, water purifier, and positive thoughts.
When did you start Crossfit and why did you choose OP?

Started CF 1 year ago after moving here from Washington state and chose CF OP because of its proximity and heard there was a good community of folks here.

 

What was your first workout/most memorable workout?

Last year I took Kayla to see the dinosaur exhibit at the Hampton Coliseum and bumped into the GRIT festival thinking how intense those folks were. I had never imagined doing it. Ironic how I ended up joining a strong team with Kayla, Patricia, Nicole and being a part of GRIT this year!

How has Crossfit and the OP community helped you accomplish your goals?

The biggest challenge of CF is just showing up to burn off the crazy after a 10 hour workday.

What are your favorite Crossfit movements & why?

Burpees and box jumps are fun because handstand walks and muscle ups are not in my “scope of practice.”

What is your proudest Crossfit accomplishment?

How did I end up doing CF OPEN this year and surviving it . . . I don’t know.

What’s something memorable you’ve realized or learned while being at OP?

“Do not let fear determine your fate!”

More from Belinda:

Props to Dianne and Jim for providing the space for community, for the awesome coaches that constantly guide us to improve our form and develop our skills, and the CF fam that encourage and push us beyond what our mind says we are capable of doing.

 

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Say Your Goals Backwards https://crossfitop.com/say-your-goals-backwards/ https://crossfitop.com/say-your-goals-backwards/#respond Tue, 02 Apr 2019 11:31:24 +0000 http://crossfitop.com/?p=6597 The post Say Your Goals Backwards appeared first on CrossFit Oyster Point.

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The 2019 Crossfit Games Open has come to a close, which means everyone is feeling either or all of the following:

  • motivated
  • encouraged
  • inspired
  • disappointed
  • humbled
  • surprised

 

Feeling any one of these is good because they can lead to growth in the coming year.  Take some time this week to chill out and recover, physically and mentally, and really reflect on how your performances have left you feeling.  If you can’t assess what you’re feeling it’s hard to grow from them and map out why you feel that way and then decide the changes you need to make in your training or overall lifestyle.

When it comes to creating change, we always need to set goals.  There’s countless research and support that mini-goals that lead up to an accomplishment are much more successful than setting that one big accomplishment as your only set goal.  But in order to set those mini-goals along the way we need to decide what our one big final goal is.  All of this can be in the context of Crossfit or it can be applied to any area within your life.

So, think about your goal right now.  What do you want to achieve? After assessing this year’s Open performance, or in the context of your job, or your family, or your lifestyle…where do you want to see yourself next year?

Cool, hopefully you thought up something good!  But your work isn’t done yet, there is only one way that you will ever have a chance of accomplishing that…it isn’t a new workout program, it isn’t a nutrition coach, it isn’t a 7-day cleanse, it isn’t a 5-days-per-week squat program, and it isn’t a new degree…it is something so simple yet so powerful that only you will ever truly know and is the only thing that will make you feel those feelings listed at the start.

It’s your why.

Ultimately, your why should be about the person you want to be when your goal is accomplished.  Deep down, what is it that motivates you, what keeps you feeling inspired, what would disappoint you, who is the person at the finish line of that goal (it’s you, but what version of you??).

Now we get to the backwards part.  Phrase your goal like this, “When I _______, then I’ll be _______”.  The first blank is for your goal, when you accomplish whatever your set goal is to accomplish.  The second blank is for your “why”, what is it that you are hoping to feel or to be when that goal is accomplished.

Some examples;

  • When I place top 500 in the world in next year’s Open, then I’ll be fit.
  • When I lose 20lbs, then I’ll be happy.
  • When I get a bar muscle up, then I’ll be strong.
  • When I get abs, then I’ll be a top-level athlete.
  • When I get stronger, then I’ll enjoy my workouts more.

    When we phrase these statements backwards, it gets interesting.

  • When I’m fit, I’ll be top 500 in the world.
  • When I’m happy, I’ll lose 20lbs.
  • When I’m strong, I’ll get a bar muscle up.
  • When I’m a top-level athlete, I’ll have abs.
  • When I enjoy my workouts more, I’ll get stronger.

Some of these kind of fit and make sense, others make us stop and think for a minute.  Is it the action/accomplishment that will bring us what we are hoping, or do we need to find that feeling or become that person, in order to accomplish what we want??

If you just happen to place top 500 in the world does that mean you are fit?  Or if you embrace to process of getting fitter will that place you top 500?

If you woke up 20lbs lighter tomorrow, does that mean you’ll be happy? Or will being happy and loving yourself right now help to be the stepping stones of what will create you into the person you want to be when you are 20lbs lighter.

Will getting the bar muscle up prove that you’re strong or do you first need to be strong in order to get that bar muscle up, which means you need to put in the work each day to get a little stronger week by week.

If I wake up with 6-pack abs tomorrow, will that qualify me for the Crossfit Games?  Or maybe once I’m fit and strong enough to qualify my body composition will reflect that and I’ll see my abs. (or maybe I won’t because body composition doesn’t define fitness and that’s a lesson to be learned along the way).

And last example, hopefully you are picking up what I’m laying down here, is it needing to get stronger so that you enjoy your workouts more or do you need to find some ways to enjoy your workouts more and that is what will lead to you eventually getting stronger?

These reflections are important because they lead us to actually reevaluate our why along with our goals.  We need to understand that we are fully in control of accomplishing what we want just as much as we are of being the person we want to be.  Achieving goals is hardly about the trophy at the end of it all, it is about the person that is chiseled and built throughout the process that makes us feel successful and fulfilled.  Those mini-goals that we set should be behavior-goals that pave the road towards making us into our “why”, rather than outcome-goals that seem like they should stack up to our final intention but don’t always correlate. See the chart for examples.

This can be a lot to reflect on and process so take the time to really think it through;

  • decide on your goal
  • state your “why”
  • say it backwards
  • figure out how to accomplish your “why” first
  • realize you can attain any goal you set your heart on.

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Athlete of the Month: March https://crossfitop.com/athlete-of-the-month-march/ https://crossfitop.com/athlete-of-the-month-march/#respond Fri, 01 Mar 2019 10:10:00 +0000 http://crossfitop.com/?p=6552 We are proud to share our March Athlete of the Month; Doug Oliver! About Doug: Age: 25 Occupation: Software Developer Fitness background: Participated in a team sports as a kid (soccer, basketball, baseball). Kept in shape with JROTC in high school and martial arts early in college. Recommitted to going to the gym and exercise after college. Hobbies: Running, […]

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We are proud to share our March Athlete of the Month;

Doug Oliver!

About Doug:

Age: 25
Occupation: Software Developer
Fitness background: Participated in a team sports as a kid (soccer, basketball, baseball). Kept in shape with JROTC in high school and martial arts early in college. Recommitted to going to the gym and exercise after college.
Hobbies: Running, Kayaking, Hiking, Podcasts, Video Games
Favorite pre/post workout meal: Pre workout: A solid meal (low fat, high protein, good carbs) a few hours before and a piece of fruit or toast within an hour of working out. Post Workout: Breakfast food and beer!

More Fun Facts:  

What is your spirit animal?

My spirit animal is a dog!

What superpower would you want to possess?  

Time Traveling. I’m a big history buff, so seeing the past first-hand would be great.

What’s your favorite Cheat Meal?

Sushi! Or any seafood really.

If your life was a TV Show, what type of show would it be?

I would want it to be a comedy “documentary” show like The Office or Parks and Recreation. I’d love to see everyone’s interviews and all the zany events that would occur.

What three things would you bring with you on a deserted island?

Duct Tape, A machete, fire starting kit.

What are your top 3 most frequently used Emojis?

When did you start Crossfit and why did you choose OP?

I first tried Crossfit WODs in 2012 with my martial arts team as part of our conditioning. After going to “regular” gyms for a few years, I missed the team building aspect of exercise so I researched local Crossfit gyms and CFOP looked like the best. I did the intro classes July of 2018 and turns out it is.

What was your first workout/most memorable workout?

I just started my first Crossfit Open and one workout in it’s already been memorable. The nerves and excitement from everyone was contagious and having everyone there to cheer you on during the heat made it so much fun.

How has Crossfit and the OP community helped you accomplish your goals?

Crossfit gives me an outlet both mentally and physically to be the best I can within the WODs. The confidence from smashing the workouts has definitely translated to other areas of my life.

 

What are your favorite Crossfit movements & why?

I love the gymnastics movements in Crossfit. Kip swings, toes to bar, handstand push ups are all challenging but the most rewarding. The strength and agility they require really puts them over as my favorites.

What is your proudest Crossfit accomplishment?

Stringing together double unders for the first time!

What’s something memorable you’ve realized or learned while being at OP?

The most memorable thing about CFOP is the community driven attitude that builds with the members. I met a few people I’d casually chat with at other gyms, but I’ve made friends at CFOP and they encourage me to be my best in and out of the gym. From the fist bumps to Jim and Diane opening their house for the Christmas party, it’s certainly about more than just hitting PRs and getting “gains”.

 

More from Doug:

Just want to thank everyone from the coaches to the CFOP members who’ve helped me get started and on the path of this wild adventure. Smashing PRs and transitioning that Scaled to Rx movement is always rewarding and you all make me want to keep coming back every day (even when I’m very sore)!

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Athlete of the Month: February https://crossfitop.com/athlete-of-the-month-february/ https://crossfitop.com/athlete-of-the-month-february/#respond Fri, 01 Feb 2019 19:22:34 +0000 http://crossfitop.com/?p=6528 We are proud to share our February Athlete of the Month; Lindsey Tucker! About Lindsey: Age: 30 Occupation: Stay at home mom (& mom-to-be for a few more days!) Fitness background: HS Volleyball, Basketball and Track; College was Heptathlete for Mizzou and since I have jumped around in kickboxing, power lifting and sand pit workouts Hobbies: Running after my […]

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We are proud to share our February Athlete of the Month;

Lindsey Tucker!

About Lindsey:

Age: 30
Occupation: Stay at home mom (& mom-to-be for a few more days!)
Fitness background: HS Volleyball, Basketball and Track; College was Heptathlete for Mizzou and since I have jumped around in kickboxing, power lifting and sand pit workouts
Hobbies: Running after my 2 yr old pretty much consumes my life, but we try to get outdoors as much as possible
Favorite pre/post workout meal: Perfect Bars have been my go to after workouts these last few months

More Fun Facts:  

What superpower would you want to possess?  

Super Speed because I couldn’t imagine what I could get done in a day! But power of healing would be a CLOSE second.

What’s your favorite Cheat Meal?

Pizza, but truthfully it’s the sweets that get me most!

When did you start Crossfit and why did you choose OP?

I started Crossfit January 2018 and when we got transferred to Ft. Eustis I wanted to continue. I msg’d OP before moving and Dani responded quickly back so it was my first (and only) stop. Being military… you really miss family and OP has filled a little bit of that void.

What was your first workout/most memorable workout?

I did the Morrison Hero WOD in my first week of starting Crossfit and then after being at OP few months I had to do it again. I thought I was going to die the first time… and wasn’t looking forward to it. I must have gotten really good at wall balls because I SMOKED my first time AND I was close to halfway through my pregnancy at that. Reminded me how much I was still improving despite “my condition” 🙂

How has Crossfit and the OP community helped you accomplish your goals?

I had just found out I was pregnant when I started at OP, so I just wanted to maintain a healthy lifestyle – come in 3 times a week and make it to the end of my pregnancy. Here I am less than 2 weeks away from my due date and still showing up! All of OP (special thanks to my fellow 9ers) has made it easy to be honest, the encouragement to keep going and my 2 year old Eden loves coming with. Give me a couple months and I hope to be hitting some heavy weights on Snatch and Cleans 🙂

What are your favorite Crossfit movements & why?

Anything with the barbell! Cleans in particular – it works so many different parts of the body and nothing gets me more pumped than a big PR in the clean.

What is your proudest Crossfit accomplishment?

175 lb. power clean was pretty fun.  Anything that involves gymnastics is a struggle for me and although I can only do 2 kipping pull ups right now… it was pretty cool when I first started to get 2 then 4 then 8 in a row and just see my strength and ability grow each week.

What’s something memorable you’ve realized or learned while being at OP?

I was a little hesitant (thanks to google) to do much weights and certain movements when I found out I was pregnant, but the coaches and other athletes who had made it through pregnancy while doing crossfit made me feel comfortable. Listening to my body was probably the biggest thing I learned-although not always easy to do. There are two days that I know I overdid it and had to reevaluate where I was. I might be able to do box jumps one day and the next I would have to do step ups. I haven’t pushed for any PRs on the barbell, but have still been able to maintain a much higher weight on the bar than I ever thought possible. Dani really helped me modify movements, but still made it challenging at the same time. I can’t wait to see how these efforts over the past 9 months help me in the weeks to come.

Join us in wishing Lindsey a happy & healthy final few days of pregnancy and a quick recovery for her to join us again soon!

 

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Athlete of the Month: January https://crossfitop.com/athlete-of-the-month-january/ https://crossfitop.com/athlete-of-the-month-january/#respond Wed, 02 Jan 2019 15:34:48 +0000 http://crossfitop.com/?p=6509 The post Athlete of the Month: January appeared first on CrossFit Oyster Point.

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We are proud to share our January Athlete of the Month;

Petey Chervoni!

About Petey:

Age: 22
Occupation: I currently work as a Machinery technician in the United States Coast Guard.
Fitness background: I did track in high school and I also did CF back in high school.
Hobbies: I spend a lot of my time in Aquariums, at the movies and trampoline parks
Favorite pre/post workout meal: I usually don’t eat before my workouts but I like to eat something greasy/cheesy/salty post wod.

More Fun Facts:  

What is your Spirit Animal?
My spirit animal is a Wolf.
What superpower would you want to possess?  
I wouldn’t be able to pick one so I want all of aquamans powers!!!!!!!
What’s your favorite Cheat Meal?
Every meal is a cheat meal.
If your life was a TV show which one would it be?  Or what show do you wish it were like?
I wish my life were like Teen wolf. Werewolves are dope and the main characters were the same age as me when the show was airing so it was always very relatable to me.
  
If you were stranded on an island, what 3 things would you bring?
If I were stranded on an island, I’d want my cast iron skillet, a machete, and a life straw.
What are the top 3 Emojis on your phone?
😂🙌🏼😤
When did you start Crossfit and why did you choose OP?

I restarted crossfit in January and OP was the closest to my house so i checked it out and as soon as i walked in i knew it was the box for me.

 

What was your first workout/most memorable workout?

My favorite workout would have to be “CAMERON” because i found it really fun to do 2 for 1 wall balls

How has Crossfit and the OP community helped you accomplish your goals?

My goal is to be the fittest me i can be, and op brings me closer to that goal with each and every workout.

 

What are your favorite Crossfit movements & why?

My favorite movements are squat cleans and double unders.

What is your proudest Crossfit accomplishment?

I dont have a specific proud moment because everyday i walk into the gym I’m proud of everyones hard work and commitment and it motivates me to be better everyday.

What’s something memorable you’ve realized or learned while being at OP?

OP has definitely taught me a healthier way to be competitive. I now know that it’s not always about the numbers you’re putting up but that it’s about getting the numbers the right way and not cutting corners.

More from Petey: 

OP will always be my favorite gym!!!

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