The UB Blog
Announcements, community news, and information for the CrossFit athlete.
Had fun at the Ultimate Lift Off? Looking for more UB community events? Check out what's coming up:
Caffeine and Kilos and the Quad Gods
If you have free time tomorrow, you should check out Coach James and Colleen F. as they team up with Rita Benavidez and Ruben Perez to form team "Quad Gods." The four will be competing at this Saturday's Caffiene and Kilos team invitational at the McClellan Convention Center. The day will consist of a CrossFit competition followed by an Oly invitational competition between top lifters in the country. And did I mention vendors galore? Come cheer on your coach and fellow athlete and take in what will be a festival of athletic prowess! Comment or contact me if you plan on attending -- I'll see you there!
Coach Wu Seminar
Next weekend United Barbell has teamed up with FuBarbell to bring Wu Chuanfu to the United States in an unprecedented opportunity to learn from and train under the Singapore National Olympic Coach! Come for either a single day or a full weekend of learning Chinese Olympic lifting concepts and technique! There are a few spots left - so reserve your space!
Coach Wu Workshops
Can't make the weekend seminar? Want to still get some insight into the Chinese oly technique? Next week Coach Wu will be hosting 2 small 2.5 hour seminars during the week to give you a slice of what he will be going over in his seminar. Tuesday he will be going over the snatch, and Thursday he will review the clean and jerk. Both days will run at UB from 130-4PM and both sessions will be $120 each. Space is limited so please email me if you are interested!
Hydrostatic Bodyfat Testing
It's that time again - our awesome friends over at Fitness Wave have scheduled our next hydrostatic bodyfat test visit. They will be at UNITED BODY on October 17th. Reserve your space now!
It's pretty cool when a couple works out together. I like to call them Power Couples. They motivate each other, and keep each other accountable. This Dose of Awesome's wife has already been an Awesome, and it's high time we complete the set, because this dude is the other side of the totally awesome coin.
Marc C is a positive guy. I've never heard him once complain about the WOD - he just gets stuck in. You know how some people just really like working out? Not just because it makes them look & feel better, not just to be strong & healthy, but because they physically enjoy it? I get the impression he is that kind of person - and yet I don't hate him ;) His positive attitude and willingness to tackle anything has seen him make steady progress in class.
Marc's the first out the door for the warmup run, and is always supportive to his fellow athletes. He and Michelle were there cheering on the competitors at the Ultimate Lift Off - though I neglected to ask why he wasn't competing himself, I'm sure he had a good reason. Perhaps taking notes for 2015 ULO domination?
First and foremost I would like to thank all of you who participated in the Ultimate Lift Off this year. This was our biggest showing of participants, both new and returning. The energy in the gym was supportive and energetic and everyone seemed to be having a great time. Those of you who were new to competing showed no fear and went after the barbell like you were old acquaintances. Those of you returning to the ULO came in with goals and based on all the yellow below (the PRs)... you mostly dominated! Great work everyone!
And if you haven't figured it out by now, the winners of the day were.....
- Colleen F
- Hayley B
- Nikki S
- Jason L
- Rich Stone
- Marshall Hawks
Congrats to you six! Your hard work paid off and you inspired us all! Please make sure to collect your medal and hat when you are next in UB!
Lastly, if you have photos from the day, please send them in! We are posting our ULO photo album on the blog this weekend.
Again, great work to all! Saturday was yet another day that made me proud to be a part of this fantastic community!
So... Tomorrow I will be posting the winners from the 2014 Ultimate Lift Off! How did watching your fellow athletes in your heat inspire your or intimidate you? Do you experience the same thing when you walk into the gym every day? What about when you look at the white board? Here is a little sports psychology for you from Fletcher Fitness.
Fran. For Time. Goals. Top Scores. Max Reps. James – 22 ½ rounds. Charts. WOD. Rx’d. Kim -100kg. 6:14. Do the markings on your CrossFit’s whiteboard make you anxious? Amped? Focused? Fearful? Many members dread the whiteboard and many people outside of the CrossFit Community can‘t fathom belonging to a fitness center where their workout outcomes were going to be posted. Whiteboard is simply a name for any glossy surface, most commonly colored white, where non-permanent markings can be made (as defined by Wikipedia). So why do these WORDS and NUMBERS that are TEMPORARY elicit such a psychological response, and why, oh why, does the CrossFit Community insist on using such a device?
CrossFit was on to something when they decided to utilize the whiteboard. The whiteboard is a type of public posting, which is a technique widely studied in the field of Sports Psychology. Public posting is actually a behavioral strategy that has been shown to improve performance. “Public posting has demonstrated robust effects across diverse populations, a variety of settings, and a broad range of behaviors” (Ward & Carnes, 2002). Sound familiar? It seems as though this behavioral strategy and CrossFit have some commonalities. We CrossFit because we are interested in results. The whiteboard likely improves your results. Whether you like it or not.
Take a moment to think about each of these questions.
– If everything that you ate in the past week was going to be written on the whiteboard in your box, for everyone to see, do you think you would eat differently?
– If your max overhead squat goal for that month was the only circled one on the whiteboard, do you think you would try harder to achieve it?
– If you saw Jason Khalipa’s WOD score before you began your workout, would that intimidate you and cause feelings of self-doubt? Or invigorate you to try to compete with it?
The whiteboard may elicit positive psychological responses such as motivation, positive self-criticism, confidence and/or reflection. On the other hand, it may also evoke negative psychological-responses such as fear, intimidation, negative self-criticism, and/or doubt. Take some time and figure out what type of response you get from certain postings on the whiteboard, even take a few notes in your personal journal.
Awareness is the first step in mental skills training, which is necessary in order to reach the highest level of performance. Mental skills training is simply a term used to describe becoming aware of your mental processes and behaviors and developing methods to improve your control over them. Future articles in the CrossFit MENTAL Series will delve into ways to improve control over your mental skills and processes.
Each CrossFitter has a specific and individualized mental skills set and can learn to use a variety of postings to their benefit. Therefore, I would encourage coaches to vary the types of posts (scores, goals, etc.) on the whiteboard. Research in the field of Sports Psychology has shown that goal setting is strengthened when publically posted. Are your goals written on the whiteboard in your box? Try posting a couple of personal goals up there. Another highly effective strategy in improving performance is combining goal setting, public posting and oral feedback (Brobst & Ward, 2002). This simply means writing your goals on the public white board and having someone orally state what has been posted.
If coaches would continuously verbalize the goals that are written on the whiteboard, it could increase the likelihood of those goals being achieved. These findings are just reinforcing the idea that making goals and scores public can help you improve your performance.
I would suggest using the whiteboard as a tool to learn more about yourself and your mental game. The whiteboard is simply used by the CrossFit Community as an open journal to display information. It is another distinction that sets us apart from Globo Gyms. CrossFitters should learn to embrace the whiteboard and all the markings that are temporarily posted on its glossy surface. So, use the whiteboard. Get outside of your comfort zone. Become comfortable with the uncomfortable. The infamous CrossFit Whiteboard likely enhances your performance more than it hinders it…and by the way, it isn’t going anywhere.
Due to a personal emergency (Matt broke his collar bone), I am en route to/from Tahoe as you read this and was unable to complete the results. I apologize for the delay, we will be posting them later today. In the meantime, please enjoy some chalk city jams....
Great work to all who came and participated or watched the Ultimate Lift Off. Tune in tomorrow for the result! Check out this great video Jeremy and Lisa put together on their honeymoon and have a happy Sunday!
Come watch your fellow UBites lift ALL THE WEIGHTS.
The day will go from 830-1pm. Lunch to follow afterward for whoever wants to celebrate!
So you got nominated to lift in the ULO. You didn't even know what it was until last week, and now you are thinking about competing. Or maybe you've been looking forward to this competition all year but you don't know how to go about it..... Either way, this post is for you.
Part 1: Heats
Remember, you need to check in 20 minutes prior to your heat to weigh in. You can weigh in as much or as little as you'd like.
Part 2: Know the Rules
There are posted movement standards at the gym. Please check later today for an online link to the movement standards.
Part 3: The Attempts
So you get 3 attempts per lift... what do you open with? Open with 200 when you have hit 195 in training. Go big or go home... right?? WRONG! Your opener should be something that you know you can hit. That means maybe it's a weight you've done it for a triple. Or maybe it's a weight you know is your last "safe" weight before the nervy mental stuff starts to kick in. Either way, it’s there to build confidence. It sets the tone for the rest of your lifts, and even the rest of the competition. If you set the bar too high, the rest of the meet will seem like a chore... and nobody wants to walk away with a "0" because they over shot it.
Your Second Attempt
Presuming your opening went well, this is where you’ll find yourself getting close to PR territory. This is normally a middle ground to the final attempt where you go for broke. Think that this is where you want to aim 95-97% of your end target and typically somewhere around 98% of your max. Think of it as your launching point into the glory you should visualize as your final attempt.
Didn't make that first attempt? Don't stress. Take one moment longer than you think you need to stop, relax, visualize yourself coming back and making the attempt and give yourself the cue you need to hit your weight and move on.
Your Third Attempt
Finally! The third attempt! Go for gold! Take a second to be present with how #2 felt, and choose your jump from there. Once you made up your mind, don't touch the bar until you've made the lift in your head. Whatever you do - NEVER MATCH your PR. If you aren't 100% on competition day, hit what you are going to hit, but if you are near the magic number, throw the .5 kilo plates on. Matching a PR is settling. NEVER SETTLE.
Part 4: Check in with Your Body
No matter how much you plan, life happens. You'll have trouble sleeping, your shoulder will hurt, you'll forget your lucky wrist wraps at home, you'll not feel like your normal superhero self. Remember to take a second and chill out. At this point you've done whatever you can do to show up strong and ready, and now it's 90% mental game. So keep your head in the game and don't let a missed lift or something out of order throw you. After all, you are here to compete with yourself above all, and a poor mental state starts you in a losing position. And oh yea... just shut it out and have fun!