Coach's Corner Archives - MTM CrossFit

Blog Archive

05 Jan 2016

Jan 5 2016

AMAZING start to the year! Lots of deadlift PRs, packed gym all day, and a strong start for everyone!

Resolutions
Do you find yourself rewriting the same resolutions every single year? Something like:

    Exercise more
    Eat better
    More Family Time
    Better Relationships
    Do more for others
    Get out of debt
    and so on…

And yet, each January you write down those same things again hoping that THIS YEAR is THE YEAR you’ll actually do it?

Like everyone I’ve gone through the same pattern, had the same challenges, and rewritten the same resolutions before. But, each year we learn something.

In the interesting NPR article “We’ve Got Resolutions All Wrong” published this a few days ago they talk about this concept that frankly “Willpower doesn’t work”.

I couldn’t agree more. If it did everyone would be debt-free, fit, and happy. Unfortunately the world is kind of out to get you, sorry. Don’t get me wrong, this isn’t me saying it’s cool to be all “Whoa is me, the world is out to get me so I need this donuts.” Not at all. It’s what we do with this information that is extremely important.

Think of it like this: Our environment shapes our behaviors which leads to our end state (whether your goals become your reality or just another year dreaming of where you wish you were).

If you constantly hang around people who like carbs and beer then you’ll probably consume carbs and beer. That’s cool and all but don’t come crying to me the next morning wondering why the scale is up. “But Dave, I couldn’t resist once I was out,” is something I hear all too commonly. Solution: don’t go out. Change the environment.

Now, I’m not saying that everything needs to be all black and white and get some new friends who don’t go out. But start thinking about how your environment shapes the things you do. Is your credit card saved on amazon? Sure makes those impulse purchases easy doesn’t it? So then you stay in debt buying things you don’t really need. Always drive past starbucks on the way to work so you stop and get a [insert your barely coffee sugar drink here, with whip!]? It’s so convenient that there happens to be a starbucks there right? Like they did research and planned it that way, right? So that you’ll stop there.

Solution: Take your cards off of websites to limit impulse buying so you can save more money and pay down debt. Drive a different way to work so you don’t pass the Starbucks.

Make your environment work for you and shape your behaviors.

Next Steps: Write down some goals, if you already have start to rework them. Do it like this:

Goal -> Behavior -> Environment

Example:
Goal: I’ll pay down $1000 of credit card debt by July 1 2016
Behavior: Save $200 extra each month
Environment: CCs off amazon, Coffee at Home, Jar every $5 bill

So the actual actions you take are the 3rd row, environment. You make it harder to impulse buy, you make coffee at home and you put every $5 bill you come across into a jar instead of carrying it around till you spend it. End of each month you’ve got more money and you pay more to your Credit Card and shocker 5 Months later you’ve reached your goal…instead of “Ok, how about by Dec 1st!”

How are you going to change your environment to reach your goals?

WOD
3 Rounds
40 Wallballs (20/14)
40 Sit Ups
40 KBS (1.5/1p)
40 Double Unders

Before you ask…No, we’re not skateboarding. Get to the actual mobility section. Notice right at 2:37 in the video “Femur inline with the body push to the side” This is where most of us get this wrong. We’re just not squared up enough to really get the benefit we’re looking for. Let’s stop being lazy.

07 Aug 2015

MTMOly

Check out the video below for details on our newest program: MTM Oly.

Wednesday Aug 12th – Sep 19th, 2015

Space is Limited and this will sell out – Sign Up Today Member Price – $120 Founder’s Club Price – $80 (less than $15 a week!)

Why MTM Oly?

Build technique and strength in the Snatch, Clean, and Jerk. More strength means better more effective workouts.

  • If you’ve been stuck at the same PRs for a while and haven’t been able to increase them then this is for YOU!
  • If you’ve been using the same weights in WODs for a long time, this is for YOU!
  • If you’ve been crushing WODs and looking for something different, this is for YOU!
  • What do you get?

  • 6 weeks, 2 lifting Classes and 1 day of Homework a week. Wednesday and Friday at 6:30pm – Can’t make those times? Don’t Worry, you can still do this program!
  • Proven programming to build your Snatch, Clean & Jerk. Each day has a Primary Technique Work, Primary Lift, Secondary Lift, and Supplemental work. Your squats will go up too, its just like a little bonus!
  • WOD guidance. Know when to WOD and when to rest to make the most out of your lifting.
  • Exclusive Facebook group to keep each other on track and ask questions.
  • Access to MTM’s supplemental lifts “HOW-To” video Library.
  • SIGN UP TODAY, BE STRONGER TOMORROW!

    01 Jul 2015

    July 1 2015

    Family WOD at 10AM Saturday – Bring the kids of all ages to try out CrossFit in a safe and controlled environment. Then 4th of July Hero WOD at 11AM – all are welcome!

    New sign-in Procedures are now in place at MTM. If you haven’t already created an account at http://mtmcrossfit.frontdeskhq.com/welcome you’ll be able to using our new sign-in kiosk before your class starts. It’s a simple process that takes about a minute to do.

    After your account is created you’ll sign-in to the class that you are participating in. We’re treating the next couple of weeks as a break in period with this system so please bear with us as we get everything moved over on to this system. Don’t worry if you don’t have a “membership plan” set up with your account or if that plan as expired – you can still work out and you’ll get an email with instructions on how to set up your membership.

    As of now almost everyone has been paired with a comparable plan to what they had already signed up for. Please check to see that the renewal date is accurate and shoot us an email if it needs changing. Our goal is to make sure that everyone pays for exactly what they’re getting at MTM – no more, no less.

    In the near future we’ll use this system for everything from membership tracking to retail sales to sign-ups for programs and events and even booking skill sessions and personal training.

    Tabata Hollow Rocks
    WOD
    20 EMOM
    10 Double Unders
    1 Power Clean
    1 Hang Squat Clean

    15 Jun 2015

    MTMMuddy

    Check out the video below for details on our newest program: MTMMuddy.

    Segment 1: Saturday June 20th – July 11th 2015
    Segment 2: July 28th – August 15th

    Space is Limited and this will sell out – Sign Up Today Member Price – $90 per segment Founder’s Club Price – $45 per segment or $70 for both Segments

    Why MTMMuddy?

    Build your Cardio with this multi-faceted run program!

  • If you’re always gassed in workouts then this is for YOU!
  • If you DREAD running WODs, this is for YOU!
  • Want to run a Tough Mudder, Spartan Race, or Trail Race, This is for YOU!
  • If you’ve been looking to add some run training but aren’t sure what or how, this is for YOU!
  • What do you get?

  • 4 weeks, 1 Group Run and 2 days of Homework a week. Saturday at 3:00pm – Can’t make that time? Don’t Worry, you can still do this program!
  • Proven programming to build your Capacity at all ranges and levels of running – Trail Sprints, Hill Sprints, Tempo Distance Runs, Lateral Run Prep, Run Technique Work.
  • WOD guidance. Know when to WOD and when to rest to make the most out of your program.
  • Exclusive Facebook group to keep each other on track and ask questions.
  • Access to MTM’s supplemental lifts “HOW-To” video Library.
  • SIGN UP TODAY, BE FASTER TOMORROW!