Staying Motivated at CrossFit Crescent
Sam Walton the founder of one of the largest companies in the world, Walmart, said “High expectations are the key to everything.” Charles Kettering, a very successful American Inventor, said, “High achievement always takes place in the framework of high expectations.” If we want to achieve anything, it begins with an expectation change. However, well known Psychologist Barry Schwartz says “the secret to happiness is low expectations.” Perhaps we can conclude that our motivation in life is about having proper expectations in all areas. Challenging ourselves with high expectations in some areas, and having realistic expectations in others.
There are many options for your health and fitness in Amman, Jordan. You could go to a big gym with all the machines (many of you have tried that and given up on seeing any results from that). You could do classes in kickboxing, play football, or just try to find a place to walk/run here in Amman (good luck and stay safe!) I have a few ideas that will help you have perfect expectations in your health and fitness with CrossFit Crescent so you can stay motivated!
Day 1 to Day 30— Simple but Hard Start
After the first workout or two- you might ask, “What did I get myself into?” But with each passing class, you grow more confident and excited- leaving behind many fears you had about CrossFit. Once you learn the movements with our trained coaches- you realize it’s not only “not that bad” it’s actually fun and challenging at the same time. You will learn new words like WOD and METCON- as well as new ways to measure your health and fitness. You will also make new friends and realize that there are many people just like you. People have tried the same things you’ve tried and also want to see results. At the end of our Essentials Program you will retest the same workout you did to begin the Essentials Program- with most people seeing between 15-30% improvement in their performance. You’ve made a good start and your motivation is rising!
Months 1 to 3- Figuring it Out
You have built a good habit in your schedule to workout. You will likely begin to feel the different in several ways. First- you are HUNGRY! Maybe even HANGRY- a blend of hungry and angry! Warn your family now! Make sure you keep eating good quality food. Remember protein, low glycemic carbohydrates, and good monounsaturated fats- we will cover the Nutrition of CrossFit in our next blog.
When you show up regularly, work hard and pay attention to what you are eating, you will start to see and feel results in the first month. If you are overweight, you could lose 5-10 KGs in the first month alone. We have one member who lost 11KG in his first month. However, some times overweight people feel much better, their clothes fit better, but the scale will tell you the same weight. This is because muscle is more dense than fat. So while you are losing fat, you are gaining muscle at the same time. So the scale could still have the same numbers on it.
If you are underweight, you will start to notice significant changes in your overall strength. For everybody, coordination, strength and flexibility tend to improve in the first 1-2 months. The uncomfortable feeling of doing WODs at high intensity begins to feel more normal. Your hope for change is beginning to be fulfilled and your motivation has even become joy at times!
Months 4 to 6- Results & Growing Confidence
The real magic happens after 3 full months. You are lifting more weight than at first, and are more comfortable with the basic exercises. using them to be faster in the workouts. You will notice a difference in the way you go about day-to-day activities as well. Your energy level will be higher for longer periods throughout the day, you will sleep much better, and workouts seem a lot less scary. This depends on you coming regularly, working hard, listening to our coach’s advice and paying attention to what you are eating. Follow the Paleo or the Zone Diet, and avoid that daily knafeh at work. This is usually when you will notice changes in your body shape and size. You see muscle
definition in areas that you didn’t before.
This is also an important time to begin building the habit of great Mobility. Get extra time before and after workouts to work on your mobility. It will benefit you in so many ways. We love Mobility Wod for specific questions and areas to work on. Mobility is about learning a few new stretches and skills each week that you can consistently use to keep your body feeling great and new skills and strength coming fast. Your progress has you feeling deeply motivated to keep moving forward towards your goals.
Months 7 to 12- Re-Set Your Goals
Depending on your fitness level when you started, sometime between the 7 month mark and the 12th month mark, you will improve but not at the same speed as before. You have now surpassed your “beginner gains”. This is the stage where you will look up at the times on the board and think “I will never catch THAT guy”, or “how did she get SO fast”. Additionally, you will have likely achieved what you set out to (get in shape, lose some weight, keep up with your kids). Thus, this is often where you will start to question why should you continue to work so hard at the gym. Questions like “why am I doing CrossFit?”, “will I continue to get better?”, “should I try something different”?
This is when you will need to set new goals for your fitness to regain your motivation. The people around you will be amazed at the changes they have seen in you. It will be easy to be satisfied with being so much more fit and healthy than those around you. Maybe your goal is now to have a “great” body, not just a “good” body. This is the time to decide if you want to compete at CrossFit, triathlons, or some other sport.
You will need to adjust your training plans in line with your time, commitment, goal, and timeline for competition. A great way to set new goals is by using our CFC Skills Chart. Ask a coach to sit down with you and evaluate your skills in metabolic conditioning, gymnastics, weightlifting, and even nutrition. Often, the areas of weakness require the most focus in order to see the best overall development.
12 to 18 months- Keeping Your Motivation
Since you’ve enjoyed what you have seen in your life from Crossfit Crescent- this is also a great time to get the Crossfit Level One Trainer Certificate. This means you want to improve your movements and perhaps begin coaching others. You have so much to give to people just starting their fitness journey. When new people hear your own fitness journey, they will be inspired and know they can make changes too! Now your motivation begins to shift to not just seeing progress for yourself, but for those closest to you!
Often, your next few years will be spent bouncing around in the fields of fitness and sport, using your newfound abilities to enjoy life. This is also when you try specializing in one thing that you like. CrossFit is growing around the world as a sport. There are age group, weight group, and regular competitions all over the world now. You should seriously consider your Level One CrossFit Certification. Test the waters to see if you’d like to begin coaching some in your free time. You will be amazed at the energy you feel as you help others begin their own fitness journey. Now you can help others the same way you’ve been helped.
There are tons of things out there to try and take advantage of, from advanced gymnastics to specialized Olympic weightlifting to endurance training. Truly, there is no limit to what you can accomplish if you dedicate yourself to it. Also, CrossFit will always provide a new challenge when you need one… The original CrossFitters are still setting new PR’s on a regular basis… 10 years after starting!!
18 months to Infinity
You will continue to see progress and realize you are doing things you couldn’t even imagine just a few years ago. It is extremely important at this point to set new goals each 3-6 months. If we don’t update our goals we stop paying attention to our progress- and when we stop seeing progress- we lose motivation! If we lose motivation, its much easier to go back to our previous habits of poor eating, stress, and poor health.
To get started (or restarted) on your fitness journey- call us at 079 722 8865 or go to our Get Started page and fill out your information. Members of CFC, call us to set up a consult with one of our Coaches to assess your progress and help you refocus your goals and training so you can stay motivated!
What are your top 3 goals for the next 3 months? How will you measure progress so you can stay motivated?
Your CFC Team