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 Close your eyes. Wait, you’ll have to open them to finish reading this, but you get the idea. ;-)
Have you ever taken a moment and thought about what it would look like (and I mean what it would REALLY look like) to achieve the results you want? I had a phone call yesterday with a lady who is now coming to our BootCamp 615 kick-off event on Saturday, January 9...but it took us a little bit to figure out exactly WHY she wanted to join us...and that's ok! These are actually my favorite phone calls! See, with our CrossFit program & with our Bootcamp 615 program, we can do amazing things for you! We have a fantastically supportive environment, we scale the workouts up and down, we educate you, we challenge you, we sit with you to understand your goals, and we create action plans to help you reach them...which is one reason I love those phone calls so much! I get to share my passion with people I don't yet know, and explain why I'm absolutely confident we can help reach your goals....and THAT is the most important part...that YOU get the results meaningful to YOU! That's what makes our program so perfect! Our unique combination of education, training, coaching, and mentoring allows us to take people from all different walks of life, work with them in a supportive and encouraging environment, and watch the magic happen! So now it’s your turn - what results do you want?
Ok...so NOW you can close your eyes & really think about what you want. You know we're here to help! 615.496.4080 | www.BootCamp615.com  For many of us, the crazy holiday season is a really hard time to stay focused on our fitness. From spreading ourselves thin with holiday parties, family gatherings, cooking, and other preparations to those delicious meals and treats hiding around every corner...and making it to the gym isn't always a top priority.
We know you WANT to stay healthy...and of course, you know that lean turkey breast is a better option than a second piece of pecan pie...but it's hard. We get it. Instead of using an all-or-nothing approach this season, how about setting some realistic goals and maybe even a few small limits when it comes to 'cheat meals' and alcohol? Having a plan will go a long way to help you feel better, see yourself as successful, and keep the extra fluff at bay (many times caused by stress and salty foods...not necessarily from "gaining weight")! If you already track your macros, you're one step ahead. Go ahead and put tomorrow night's party beers into something like MyFitnessPal, then plan your day's meals around that number. If you don't track, it's ok. Just think about "switching out" some of your normal daily calories/fuel for that piece of pie tonight or mimosa Thursday morning. Being mindful and giving yourself a little grace goes a long, long way. Your time is precious, and we always advocate for BALANCE in your life, so if you can't make it to the gym for a workout...cool. It's not the end of the world. Savor the time you're spending with family....but why not make some of it *active time* and show them some of the workout movements you love so much. How about running a quick kid's class with the nieces & nephews? You can jump in on the action and spend about 10 minutes doing 5 push-ups, 10 sit-ups, 15 squats. Person with the most rounds at the end of 10 minutes = winner, winner, chicken dinner! You can also turn it into a game. Every time Santa is on TV = 5 Burpees! Commercial break = who can knock out 20 pushups the fastest? Who can hold a Caveman Squat or a plank hold the longest while watching the football game? Of course, if you need some alone time, you can always break away and go through a short, high-intensity workout by yourself. Check out http://theathleticbuild.com/20-crossfit-workouts-you-can-do-at-home for some great at-home workout options. When's the last time you did 7:00 of Burpees? Bueller? Bueller? Bottom line: set yourself up for success & start the new year ahead of the game vs. trying to play catch-up and get back to where you were before the holidays! As always - we're here to help. 615-496-4080 | coach@crossfithermitage.com
♪♪♫♪♫ "You gotta know when to fold 'em...know when to walk away..." ♪♪♫♪♫
You want to get stronger, right? You want to be better than yesterday, correct? You want to get better at this "training for life" thing, yes? Well then...listen up! You already follow intelligent program design. You already have coaches who watch your every move and help you get into the right position. You already have in-person access to the right nutrition information. Now let's talk about listening to your body. I mean *really* paying attention to what it's telling you. When you hit the gym, the goal is NOT to approach every single day with an attempt to hit the heaviest lift you've ever done...and then when you fail after X number of reps, just call that your X-rep-max for the day. If that were the case, we would simply grunt it out and try to hit one-rep maxes every single day...and we would all FAIL...a lot. Quite the contrary. We want you to be smarter than that; we want you to follow the intent and cycle of the program; and we want you to listen to your body. You should RARELY miss a lift during training, especially when you're working at 80% or less. Of course, it's going to happen here and there...but failed attempts should be *minimal* on training days, not expected. Speaking of training days...there is a BIG difference in training vs. testing. Class workouts are meant to build you up and prepare you for future tests - they are not meant to test you every day. That's what testing days and competitions are for. I don't care how young/old you are or what your physical/sports background is....if you test yourself and push yourself to the limit every single day, you.....will.....break. You are increasing your risk for injuries, limiting your capacity to recover, and you will hit a wall that is VERY hard to get past. NO elite-level athlete trains at the same intensity level every day. Not one. They have training days, testing days, recovery days, active recovery days, mental focus days, and more. They follow a strength cycle, just like we do. They work up, peak, test, de-load, and do it again...just we do. They do conditioning (not cardio)...just like we do. They might even have fun and workout with a partner every once in a while...just like we do. WAIT! I'll argue that we probably have more fun. ;-) In addition to the physical exertion and recovery aspects of training, there's an important mindset component as well...and the less often you miss a lift, the more confidence you'll have when it's time to hit the big lifts. The more stable your position is during training (because you're using weights you *know* you can hit), the more successful you'll be when it's time to hit that lift under stress (like 1RM testing days or Friday Night Lights or the Open or other competitions). Practicing perfect form, technique, and movement patterns (winning each lift vs failing) allows you to successfully train your brain + body...and know that you have perfected your 'default position', which is what you'll revert to when the going gets tough. Sooooooo..."Practice makes perfect," right? WRONG! Perfect practice makes damn good lifters...and gives you a fighting chance to win...and THAT...ladies and gentlemen...is what it's all about.  As we worked through the process to develop our logo, we thought about the type of environment we want to uphold in our CrossFit box, the type of community we strive to maintain, and the type of service we will always provide our clients.
Our passion for teaching, coaching, and constant learning combined with our deep respect for community and personal relationships led us to craft this soulful expression of our ideals. The hammerhead shark represents power, determination, and tenacity; the design pattern used to create the shark is called Mangopare and has historically been used as a symbol of protection. The unfolding fern bud is called a Koru, which illustrates new beginnings. The numerous shark teeth used throughout the design symbolize strength and adaptability. The fish hook in the center represents prosperity and well-being…our wish for each of you. |
Coach's CornerYour CFH coaches will use this space to help educate and inspire you to get out of your own dang way & live your best life yet! Archives
January 2021
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