goals

2019 CrossFit Open and Ampersand's 2nd Annual Intramural!

The Open is coming… AND WE ARE EXCITED!

First things first, if you don’t know about the CrossFit Open, please read HERE.

This year we are excited to make participating in the Open even more fun! 

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Don’t let it intimidate you. It doesn’t matter where you place and YOU DEFINITELY WILL NOT BE LAST! There are countless thousands of people every year who don’t finish all 5 workouts and we want to help you avoid that. Also, there is a SCALED division so don’t worry if you are unsure about your ability level. All are welcome and highly encouraged to participate.

HOW IT WORKS

We typically do the Open every year, with a Friday Night Lights WOD. But this year will be different. We will follow along and do all the same workouts on the exact same timeline BUT we choose two captains to run teams in our gym. This years Captains will be chosen by us!

These captains are huge parts of our Ampersand community, they work hard, have great attitudes and are sure to help us keep it FUN! Because, that is our aim. Fun. No crazy cutthroat attitudes. No nasty trash talking (well maybe a little.. ;). Just throwing down on some good ol’ fashioned CrossFit style workouts with the rest of Ampersand while we all compete against each other in an internal, CrossFit Ampersand-only competition.

POINTS

Don’t worry, you won’t “drag a team down”. Everyone can contribute points. All you have to do is show up AND there will be surprise opportunities to gain points for your team that don’t require you to do any working out! Here’s the scoring system:

+1 Point – Attendance: every member of a team that completes an Open workout at CrossFit Ampersand AND records their score in SugarWOD each week earns one point. Maximum one point per athlete per workout. This goes for Rx, Scaled and Modified competitors!

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+1 Point – Top 3: every male AND female member who places among the Top 3 at CrossFit Ampersand for each workout (Rx & Scaled as written only - not modified) gets an extra point for their team.

Spirit of the Open: Earn points for participating in themes, volunteering to judge others, helping keep things organized, etc, etc, etc.

REGISTRATION

THE ONLY THING YOU NEED TO DO TO PARTICIPATE IN THE INTRAMURAL OPEN IS TO REGISTER FOR THE CROSSFIT GAMES OPEN! DON’T WORRY IF YOU ARE NEW OR UNSURE ABOUT YOUR ABILITY LEVEL. THERE IS A SCALED DIVISION!

Registration for the Open can be done at games.crossfit.com starting January 11th, 2019 and please make sure to choose CrossFit Ampersand as your Affiliate.

DRAFT

We will be doing a live video on February 2nd to have our Draft. All athletes who are registered for the CrossFit Games Open before that date will be automatically put into the Draft pool and will be randomly selected onto a team. We will release all the details of the Draft ASAP so you can find out what team you are on. After the Draft, the Captains have freedom to recruit the remainder of the gym and they’ll be asking YOU!

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Coaches will be split up and placed onto different Intramural teams to keep it fair and even. Captains choose athlete names in random order out of a hat. Team Captains will rotate draws, and then notify the athletes of their team that they have been drafted!

THATS WHERE YOU COME IN! If you are not signed up for The Open by the time of the Draft then you’ll be courted by one of our Team Captains to join their team – probably more than one. Pick the funnest team!

Our Open workouts will take place at every group class time on Friday, building to Friday Night Lights which will begin at 4:30 p.m. There will be a heat sign-up on a whiteboard which will be available first come first serve. Please show up as early as possible to sign up for a heat, help judge, take pictures and cheer everyone on! Bring friends or family to spectate and contribute to the cheering crowd!

FIVE WEEKS - FEB. 22-MARCH 22

Friday, February 22 @ 4:30 p.m.  – 19.1

Friday, March 1 @ 4:30 p.m. – 19.2

Friday, March 8 @ 4:30 p.m. – 19.3

Friday, March 15 @ 4:30 p.m. – 19.4

Friday, March 22 @ 4:30 p.m.  – 19.5

👇🏼Peep the sweet slideshow 👇🏼

Athletes will be allowed to make up workouts or re-test Saturdays at 10am, or by arranging an appointment with a Coach. If you plan to makeup on Saturday, please let us know ahead of time and find another member of the gym to judge for you ahead of time!

OUR FOCUS IS ON FUN. WE WANT PARTICIPATION BECAUSE IT WILL MAKE YOU FITTER, AND IT WILL GET YOU HIGH-FIVES AND YOU’LL BE HAPPY AND LOVE LIFE MORE AND GLOW AND STUFF.

New Year New You – One Small Step at a Time

2019 Is a FRESH CHAPTER!

The possibilities are endless for what you can achieve and what can happen with the start of a new year. As a coach, it’s hard for us to not jump in with all of the resolution talk going around. So often we hear people saying they want to eat healthier or get more exercise. Those are great goals, but without specifics for what they want to achieve, it will lead to disappointment and quitting by the middle or end of January. 

Only about 9% of people achieve their New Year’s resolutions.  Those 9% of people drill in to their goals and celebrate the baby steps that got them there.

Instead of a New Years resolution, why not make a January resolution? Something smaller and more manageable that will give you the satisfaction of accomplishment. Maybe this will be the month when you check-in to the gym 3x each week instead of 1 or 2. Maybe this will be the month that you commit to the nutrition challenge and learn about healthy eating for 28 days that will help you learn your body and to support healthy eating choices for the rest of the year.  

For some of you, even committing to something a month long sounds daunting or impossible. What if you tried for one day? Or one week? Try increasing your water intake by substituting water or tea instead of soda or other sugary or fake sugary drinks like Diet Coke and Sugar free Redbull.  This is a great small first-step where you will see changes in your body in a short time. 

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Follow this formula when choosing your goal:

All goals should be SMART!

Goal: I will check in to the gym for the 5:30pm class 3 times each week for the month of January.

Specific -  I will check in to CFA 3x each week in January

Measurable – I should have 15 check-ins during the 5 weeks in January

Attainable – I can come Monday, Wednesday and Friday to the 5:30pm class

Realistic – I am already going to the gym 2x each week, so I’m only adding 1 more day each week. 

Time-sensitive – Month of January


 Here are five ways to keep any goal you set:

1.     Share it with those around you who will be supportive. Simply saying it aloud or posting it online gives you accountability.

2.     Leave yourself words of encouragement regarding this goal in places you will see it often. If your goal is around healthy food choices, try a post-it note on your fridge.  This step solves two problems, it encourages you through your day and it helps you stay focused on your goal.

3.     Only set one small goal around one behavior at a time. Don’t start eating healthy, spending more quality time with your family, sleeping nine hours each night, removing toxins from your home, and going back to school all at the same time. Instead bite off only what is manageable. You can always slowly add more goals as your behaviors transform!

4.     Don’t be hard on yourself if you mess up. Only a very small percentage of the human population can accomplish a goal the first time they try. For the rest of us it takes a couple slip-ups before we propel forward and achieve our goals.

5.     Ask for help. It is brave and admirable to make changes in your health routines. Don’t be afraid to ask for help. The coaches at CrossFit Ampersand are here for you as well as people in your classes. You can also take coaching and accountability up another step by talking to our Health Coach Elizabeth, to really drill into your intrinsic motivations, character strengths and help you achieve even more than you could do alone.

Book a Goal Setting Session with one of OUR Coaches and let us help you set your SMART Goals!

Mindfulness: Why is it Important to Your Overall Health?

Mindfulness mind·ful·ness    /ˈmīn(d)f(ə)lnəs/    noun    the quality or state of being conscious or aware of something.    "their mindfulness of the wider cinematic tradition"    A mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique

Mindfulness mind·ful·ness

/ˈmīn(d)f(ə)lnəs/

noun

the quality or state of being conscious or aware of something.

"their mindfulness of the wider cinematic tradition"

A mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique

What Is Mindfulness?

Taking into consideration the definition; how can mindfulness be applied to our daily lives; or even better, how can it change our daily thought process? As a coach I hear it all the time, “I can't do that.” or “it’s too hard.” Being mindful and in tune with our thoughts and our physical abilities will help us push through barriers and challenges. Instead, I urge people to ask themselves, “Do I trust my coach? And do I trust myself?” If the answer is yes, then we will proceed with the task that was asked.

Surrendering ourselves to the unknown in this way can be scary. Allowing ourselves to not question the ‘what if’, to not be stalled by fear and to fully open ourselves to the new possibilities that are offered will exponentially improve our outlook and allow us so many opportunities that might have otherwise been missed. By trusting our own body, by listening to what it is telling you will take you too many new places.

How Does Mindfulness Fit into Health and Fitness?

Being mindful asks us to look internally, to be aware of how my body is feeling. How is it reacting to something new? As coaches we ask our clients all the time “how does that feel?” We aren't looking for a generic answer. No, we want to really know how that felt. Was it challenging, but doable? Did it cause a twinge of pain in that old injury? Did performing that movement for the first time successfully, instantly bring you joy? We want to know the real answer to help our clients start becoming in tune with their own body.

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How Does it Affect the Long Term?

Working towards our goals mindfully isn’t going to make it happen over night, but it will help us get there quicker and more successfully. Being mindful, knowing when it's time to take a break and let your body heal from will allow your body to progress forward steadily and safely without pushing through an injury or on a day that a workout just isn't going to happen.

Yes, goals vary, many have the goal to lose weight, to be healthier long term, to run a marathon, to play with the grandkids, but what all these different goals have in common, is the conscious decision to be mindfully present with their bodies and needs and choose what is necessary to make the changes to meet these goals. When asked what was it that triggered the change, it was always a mental change. Mentally they wanted it. Mentally they needed it. They chose to be mindful with themselves, allow the change mentally and what is being asked of their bodies and of their psyche to ensure long term success.

If you are ready to set some goals of your own, book a goal setting session with a coach!

Ashley's Athlete Story: Accomplishing things she never thought possible

Coach Harmony: Hey Ashley! We are so proud of you getting your first pull-up and conquering box jumps during the CrossFit Open 2017 and wanted to ask you a few questions about your athlete story!

Ashley: Awe!! Those were SO huge for me!!

H:  So my first question is, what originally brought you in to CrossFit Ampersand?

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A: To be honest, I wanted to get back into CrossFit and get back into shape after a lot of ups, downs, and inconsistencies in the gym. My last coach pretty much checked out before he closed and most of the members went to the another CrossFit, but I've known Jeff since elementary school so I leaned towards Ampersand.
I had talked to him a few times before I got myself in gear but just wasn't ready yet. Then, I saw a video CrossFit Ampersand posted on social media that really pushed me. It showed the strength and support between everybody-members with much different physical abilities motivating and encouraging each other.

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H: What was your first impression of CrossFit Ampersand?

A: Everything looked clean and in its place-it wasn't hard to get the hang of everything right away. I only knew one or two people there, but literally everyone I met was welcoming. I never felt 'out of place.' You and Jeff have the passion for this, you encourage proper form and growth. There have been times when I didn't think I could add 10 lbs to my lift and you said 'yep you're strong you've got this' and sure enough I did! You've shown me what my body is really capable of.
Another thing that I love about Ampersand is the electronic systems. In the past we kept notes and workouts in a notebook. At Ampersand we have even more tools to accomplish our goals, continue to improve and motivate each other!

H: Aww! Okay next question: After your first few experiences, why did you choose to stay at CrossFit Ampersand?

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A: EVERYTHING! I can't even describe how incredible I felt after my first day!! I knew I would continue with CFA from my first day forward. I love the WOD's. They're challenging, but I feel like a new person when I'm finished. The adrenaline I guess? It's addicting - I need it - mentally and physically! I find myself mad if I miss a good WOD, haha! Although I have a long way to go, I am down 30lbs. I've seen how far I have come in the last few months with new accomplishments, things that I never thought I would be able to do-or never would have pushed myself to do, like weighted lunges in the open and conquering box jumps after 17.1!  CFA has a great moral. Again, everyone is so supportive, both coaches and members. There's no judgment...I never felt out of place-which is huge with such a variety of members. 

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H: So much love!!! Okay final question! What will you do next? Or what is your next goal?

A: I feel like I have so many! I need to work on my eating habits and I hope to drop another 30 lbs. I need to progress in pull ups. Be able to string together kipping and to do strict too.
I want to conquer toes to bar next, give handstand push-ups a shot since I've never actually tried those. And I'm climbing that rope next time I get the chance, haha, hopefully!!

Want to see what you can accomplish? CLICK BELOW TO FIND OUT HOW WE CAN help you!