Oh, you’re not perfect at this?! Neither is anyone else! We are all going to “mess up” tracking our food sooner or later. The key is to not dwell on a bad day or allow it to turn into consecutive bad days. Let us come to terms with the fact that it is going to happen, to all of us. When it does, we will get over it and get back on track the following day.
There are two ways that most people run into trouble:
- You miscalculated your day and are left with an abundance of one macro, and ran out of the other two.
- You go completely off numbers for a day.
Although we are athletes and have certain goals, sometimes life does get in the way. This does not mean we should try and “make up for it” the next day by limiting what we eat. It means we should continue to try and hit our numbers correctly and move on from our slip up. One day will not destroy you.
The beautiful part about this and balancing macronutrient intake is that it is building a metabolism that is functioning strong enough to deal with “bad days”. I really want to make a point here to say that a miscalculation, or a meal that you know is outside of numbers, or of incorrect proportion, does not need to turn into a whirlwind of irresponsible eating. There is no need to forget what we know about nutrition because we know the day got away from us. My best coaching advice here is get through the day, drink lots of water to help flush the excess sugar and salt you likely consumed, and get back to your numbers the following day.
If it is an ongoing problem for you to stay within your prescribed numbers, then its time to react and bring it up! Whether it is difficult to reach your numbers, you notice you do well for a few days and then become uncomfortable, are having trouble with one macronutrient in particular, or are so hungry at the end of the day and find yourself eating too much to deal with the hunger – say something! I am here to help you be successful and these are all signs we need to make some changes! Unless you are on a hard deficit (which won’t be the majority), you shouldn’t feel hungry or unsatisfied at the end of the day. There are plenty of adjustments we can make together to keep you comfortable!
Trust the numbers and trust the system. If you have a bad day it is OK, let us move on and have a better one tomorrow!
You know the inch I’m talking about. The inch between squatting just above or just below parallel. The inch between getting your chin to the pull-up bar or just over it. The inch between slightly bent elbows and a full lock out in your handstand pushup. It’s so easy to get caught up in the whiteboard and “out performing” a friend who’s close to you in ability. Each time you count a rep that doesn’t meet the movement standards Crossfit and your box have established, you’re not only claiming something you didn’t earn, but you’re also cheating yourself out of good movement and improvement.
Now I’m not talking about unintentional slips during the WOD. We ALL need reminders to open our hips all the way at the top of the box jump or stand all the way up in the push jerk before resetting. We ALL lose count mid set and take our best guess at which rep we’re on. Those things happen. When you maintain high intensity long enough, things begin to slip. That’s why we have coaches! But there’s a big difference between that and counting a rep you didn’t quite complete.
There is a reason for the movement standards our box maintains, and everyone is held to that same standard! You should never be ashamed of not being able to hit that Rx button if you did YOUR best and moved correctly through the WOD. Rx gives us a goal to aim for! If you fudge a couple pounds on your barbell or a couple reps in that AMRAP, where is that satisfaction in clicking the Rx button or putting in your time? Not only is it a lie, but it is also robbing you of satisfaction later down the road when you DO lift the Rx weight.
Don’t find the feeling of satisfaction from the whiteboard, but find it in the sense of accomplishment after the WOD and that exhaustion that comes from pushing your body to the next level. Maybe that level isn’t where your best friend is or where the “superstars” at the gym are… Who cares?! Should we always have a goal of where we want to go? YES! Of course! But don’t be so focused on that goal that you forget the critical steps along the way. Embrace each WOD and give it your best shot. The satisfaction in that is enough.
Keep pushing, Habu athletes!! Whether you are at the top of the whiteboard or at the bottom, your hard work doesn’t go unnoticed! Each day, week, and month you are becoming better than the one before, and in that, you should be very proud.
Inspired by “An Open Letter to Cheaters” and general observation in the box.
There are countless measures of success, every individual defines their own criteria. Here at Crossfit Habu our success lies in the strength of our community and the progress of our members. The pride we have for our members knows no “small wins,” every step of the journey matters because it represents focus, drive, sweat and even tears. Every stone on the path to greatness must be crossed. Because of this we would like to recognize members that have epitomized our definition of success. This is our inaugural “Athlete of the Month” and Crossfit Habu has been honored to have three very special athletes at our Box. We would like to recognize Jen, Anna, and Drew who will be leaving us soon but will forever have a place in the CF Habu community. It is members like them that have helped build the community that CF Habu is today.
Jen has an amazing spirit, that type of person that just feels good to be around. A fierce athlete hidden inside a kind and nurturing soul. Jen will commonly be found crushing WODs one minute and cheering on other members like they are her children the next. Ninja Jen made friends that quickly became family and her smooth dance moves and fun personality are irreplaceable.
Anna is the athlete that every Crossfit Box wants to have. Anna came to us shortly after her second child was born. She was looking for a good workout but what she didn’t realize was that she would pick up a whole new family that would shape her whole experience on Okinawa. Anna embraced the community and attended class every day even when it was less than convenient (to say the least). That time paid off and Anna has truly grown to be one of the strongest members. She has progressed immensely during her time here and it has been humbling to witness. Her dedication and personal success are inspirational.
Community means more for some people than others. We are so thankful that Drew made CF Habu his community. His energy that he brought never wavered from the 530am class to his 5pm sessions. He motivated every athlete he came across and has been one of CF Habu’s biggest supporters. In Drew’s case it’s hard to distinguish who needed who more
We are so grateful for every member that chooses Crossfit Habu. Your support means more to us than you know. Fair winds and Following seas… Love, CrossFit Habu
Have you ever looked around your CrossFit box and wondered at the different athletes’ backgrounds? What brought them to this point in their lives? With the variety of athletes at any given box, it makes you wonder… why CrossFit? What was the draw? What motivated them and what keeps motivating them, as an individual, to continue? What is that foundational string that ties us all together as CrossFit athletes?
If you have ever watched documentaries on the top CrossFit competitors, you will probably hear the question: “Why do you train? What keeps you motivated to push hard every day?” The answer many give is that they just want to be better than they were the day before. The drive for improvement is what inspires them every single day to train, eat right, sleep right, etc.
Greg Glassman states that what’s happening in the boxes is nothing less than a miracle of physiology and community… it’s a blind and relentless, constant pursuit of excellence.
Self-improvement: Being a better version of yourself at the end of each day than you were when you woke up. Whether the specific goals are to lose weight, gain muscle, improve your fitness, get healthy, or become a top-level athlete, each day we join together and fight through grueling WODs to become better people. Better moms, teachers, mentors, leaders, and friends.
The positive energy that each athlete contributes to the atmosphere at our box is SO important! The high five or the slap on the booty. The fist bump or the compassionate look when another athlete just can’t get double-unders that day. Each athlete brings a unique perspective and vibe to the workout and each person contributes to the comradery we feel at the end of each WOD.
Each of you is important in building our atmosphere and the amazing thing we call the Crossfit Habu family. Keep up the great work Habu athletes! We have seen a ton of PRs these last couple months. Keep them coming! Remember to tell your friends about your awesome box and coaches. The first drop in is on us! We love watching friendships go to the next level in the gym and are always looking to extend our Habu family and grow our CrossFit community!
Big congratulations to Noel Min for becoming certified in USAW sports performance. This is a monumental moment for Coach Noel that only adds more expertise in his training and coaching methods at the box. Check out the picture below of Noel with Glenn Pendlay below. To learn more about Noel check out his coach profile or stop by CrossFit Habu at the address below.
Box Contact Info
261-2 Kadena Kadena-Cho,
Okinawa 904-0203, Japan
Phone: 070 5412 0624