Mental Toughness!!!

http://www.youtube.com/watch?v=XwAuZKHulg8


This is AWESOME - it was sent to me by Mel, at first your a little concerned and then - it is what we do everyday in BBCF!!!!

Goal Setting

Rules of goal-setting

Your goals must be:

Specific – Do you know exactly what it is that you’re trying to do and why?

Measurable – Is there a set of criteria you can use for measuring progress?

Attainable – I lump this in with Realistic, but I’m sure there’s some Life Coach out there that can tell us what it really means.

Realistic – Can you really and truly accomplish this goal? Stretch goals are good. Unrealistic or unmotivating goals are bad.

Timely – A goal should have a time frame. “I want to do X by Y.”

Personal Goal Setting

Writing down your goals made you more likely to reach them than just thinking about them. Obviously, writing them down is more effective than not having goals in terms of getting where you want to go.

Here is a study on Sid Savara’s site. Here is the gist…a study at Dominican University divided people into 1 of 5 groups with different ways of dealing with their 4-week goals. They were also asked to rate their goals on the following dimensions: Difficulty, Importance, the extent to which they had the Skills & Resources to accomplish the goal, their Commitment and Motivation to the goal, whether or not they had Pursued this goal before and if so their Prior Success.

The five groups were as follows:

Think about their goals

Write (type into the online survey) their goals.

Formulate action commitments.

Formulate action commitments and send their goals and action commitments to a supportive friend.

Formulate action commitments and send their goals, action commitments and weekly progress reports to a supportive friend.

The 4 groups that wrote down their goals were 50% more likely to achieve them. Having a friend involved made the participant more likely to achieve their goals than just writing them down. For some odd reason, setting up actionable goals didn’t make them more likely to hit the target than just writing their goals down.

Regardless, I think having an action plan is a good idea. What’s the saying: “A goal without a plan is just a wish”? Something like that.

The Day Jason Got His Black Belt - and an ass whoppin!

All I can say is the level of cheering and swell of pride and emotion in everyone at this moment was overwhelming!!!!

Two of the toughest guys I know - if I didn't know any better, there could of been a tear.

WOW - look at the shinny new belt. Jason, Charles Gracie, and Gary!!!!

The rights to choke out the new Black Belt for the 1st time!

Everyone wants a part of the new Black Belt!

CONGRATULATIONS JASON!!!! YOU ARE AMAZING!!!

Thursday 28, January 2010

That time of the week again when I start to think about the weekend!!!! Yes - this weekend Mel, Chandler and I are traveling to Redding on Saturday for the Mobility and Recovery certification. Going to be another great experience, and addition to the BBCF ways. :0)

Strength:

Back squats (shooting for a new PR today)

3-3-3-3-3

Bench Press

3-3-3-3-3

Metcon:

5 rounds

7 deadlifts 140/90kg
21 knees to elbows

Scale:

Foundation/Fundamental - 3 to 5 rounds, scale weight with abmat sit ups
Intermediate - 5 rounds, scale weight with leg raises or knees to elbows
Advanced - RX'D

Wednesday 27, January 2010

Can you believe it is already the 27th of the new year's first month? It is amazing how fast time flies by when we are having so much fun, getting in better health and shape daily! Great job guys!

Strength/Skill:

Cleans - no rep scheme on this, about 15-20 mins of work on technique and skills for this Olympic lift.

Metcon:

21-15-9

Power snatch 60/40kg
Pull-ups
Box jumps 24in

Scale:

Fundamental/Foundation: same rep scheme as above - dumbbell 1 arm snatch in place of snatch, band or jumping pull-ups, and step ups or lower height box jumps
Intermediate: same rep scheme as above - need to scale weight or the box to a 20in
Advanced: As RX'D

Tuesday 26, January 2010

Well, as you can see we are on deadlifts for strength today!

Strength:

Deadlifts

3-2-1-1-1 shooting for new PR today - so add 2.5kg to last PR

First 3 med weight
Second 2 med to heavy weight
Last singles 1's heavy

3 x max rep ring pull ups

Metcon:
AMRAP of three movements today

5 thrusters 42.5/28kg
7 hang cleans 42.5/28kg
10 sumo deadlift high pull 42.5/28kg

Fundamental time = 10 min weight scaleable
Intermediate time = 15 min weight scaleable - closer to RX
Advanced time = 20 min no scaling

WOW WOW WOW WOW WOW

Just saying THANK YOU!!!!

We had a new PR in the gym on Monday we had 55 people threw out the day!

You guys are awesome, and a giant hello to the new people who came in for the day....

Andrew
Chris
Dave
Winston
Brad
Nathen

and of course to all my "regulars"!

XOXOXOXOXO

Monday 25, January 2010

Yes, it is Monday - and this Monday is like Monday's of the past....

Throwing a great WOD your way, and we are loving every second of it, well, you will when your done!

First things first - due to the size of classes now, the time tables for the class will be as follows:

Warm-up :00 to :07
Burgener warm-up :08 to :12
Demo of lifts :12 to :15
Strength :15 to :30/35
Set up for metcon :30 to :35 if strength runs over to :35 above adjust accordingly
Metcon :35 to 55/00
Cool down :55 to :05 (of the following hour)


Strength:

Over head squats

3-3-3-3-3-3

Push Press

5-5-5

Metcon: (please note the levels)

Beginner - 25-20-15-10-5
Intermediate - 40-30-20-10
Advanced - 50-40-30-20-10

Wall balls 20lbs
Kettlebell swings 20kg
Box jumps 20in
Situps