How To Increase Accountability

Do you accept accountability for your actions, or do you get defensive and start pointing fingers?

Being accountable isn’t always easy, but it’s necessary and valuable. Accountability fosters teamwork, builds trust, and enables you to DO something about the problem!

“Accountability doesn’t happen just by chance. It has to be implemented.”

What is Accountability?

Accountability is the willingness to accept responsibility and embrace the consequences for one’s actions, decisions, and choices. You take ownership of situations that you’re involved in.

The Accountability Ladder is based on Roger Connors; Tom Smith; and Craig Hickman’s bookThe Oz Principle – Getting Results Through Individual and Organizational Accountability“, which is a fantastic tool for learning about being accountable.

This ladder depicts a spectral range of behaviors from the least accountable (level 1) to the most accountable (level 8).

Level 1: Being unaware. This represents someone who is completely unaware that there is a goal to achieve.

Level 2: Blaming others. This represents someone who is informed but refuses to accept accountability for anything and instead blames it on someone else.

Level 3: Rationalize things. This represents someone who will defend himself for not being accountable.

Level 4: Stand by. This represents someone who chooses not to act, hoping that the issue will be resolved by itself.

Level 5: Acceptance. This represents someone who admits that there is a problem and that action must be taken.

Level 6: Recognizing the role. This represents someone who is not only embracing whatever needs to happen, but also willing to accept their part in it.

Level 7: Look for solutions. This represents someone who seeks solutions to problems.

Level 8: Take action.  This represents someone who takes all appropriate measures to accomplish the work.

How To Improve Accountability? 

Here are some pointers to help you build accountability!

  • Establish Realistic Expectations. 

Accountability gaps are created by a lack of clarity and unrealistic expectations. The first step is to understand your role. You’ll need to know what your responsibilities are and what you’re accountable for. The expectations must be clearly defined in order to achieve your goals and objectives.

  • Recognize Mistakes. 

If you make a mistake, admit it, set aside your pride, and demonstrate what you are willing to do to make things right. Most of us must find it difficult to admit being wrong, but it’s a necessary step toward learning, growing, and improving ourselves.

  • Include Someone in the Goal-Setting Process. 

Engaging others in the work is an important part of accountability and contributes to a healthy, positive work environment. It does not imply having someone take on the responsibility, but rather having someone provide feedback on your progress and areas where you can still improve to achieve the goal.

In conclusion

Accountability must be practiced. It begins with awareness and ownership. It begins with you. When there is a clear and consistent strategy for implementation and validation, it will have a significant impact on performance and results.

 

What To Look For in a Good CrossFit Coach

 

The great thing about CrossFit is that everyone is encouraged and challenged to improve themselves in a safe environment: achieving more than they thought possible and recognizing their full potential. Having a coach is important because they can allow you to feel challenged, supported, and competent in your ability, and they can assist you in reaching your fitness goals. 

As the saying goes, “Great coaches produce great outcomes”.

So what makes a great CrossFit coach?

1.They break down goals into achievable pieces.

Athletes of varying skill levels are frequently present in the same classes at the same time, so coaches must be able to adapt their coaching to the specific individuals in class. Breaking down your goals into actionable steps is the key to actually achieving them. These steps don’t have to be extremely complicated; in some cases, simplicity is the best approach. A successful goal-setting strategy must include long-term, medium-term, and short-term goals. Breaking down your goals will ensure that you are taking consistent steps toward achieving success.

2. They communicate effectively. 

A person may be extremely gifted athlete, but that won’t necessarily make them a good coach if they are unable to communicate. Great communication begins with connection. Being able to communicate effectively with your coach, and knowing your coach can reciprocate, will increase the liklihood of success and create a more enjoyable experience overall. Relationship skills will enable the coach to manage people and deal with potential problems in a dynamic environment. Coaches who interact and communicate effectively with their athletes can provide positive feedback and constructive criticism in ways that have a significant impact on their athletes’ performance.

3. They emphasize the basics and appropriate progression.

To put learning into action, the coach must be able to apply knowledge in the appropriate manner and at the appropriate time. An emphasis on the foundational principles also indicates that when training athletes, a coach adheres to proper progressions. This includes maintaining proper form at all times, insisting on proper scaling, and focusing on the fundamentals in order to protect everyone’s health and keep them injury-free. Some athletes want to step right into the most complex moves, such as snatches without learning the basic movement patterns first first. So one of the core tasks of a coach is to improve the skill level of their athletes based on their capabilities, which will allow them to ramp up gradually.

4. They coach the person, not the athlete.

The most effective coaches take the time to know the athlete as a person. Getting to know what makes people “tick” improves the coach’s ability to communicate, the athlete’s buy-in, and elevates the overall experience everyone is having.

5. They never stop learning. 

The acquisition of knowledge is the starting point for the coach’s journey. It is the responsibility of the coach to fulfill their athletes’ expectations and to study, experiment, and offer as many solutions as possible in order to see progress in their path. Coaches should be learning from their athletes, from their peers, and from other coaching resources regardless of how many certifications or how many years of experience they have. The pursuit of knowledge is never-ending.

“Coaches are not people who failed at being athletes themselves. They are the ones who have the guts to create many more athletes than just themselves.”

Athletes and coaches who have genuine relationships generate more trust, better communication, and a winning attitude. So finding a great coach will result in an effective and successful Coach-Team Relationship.

 

If you would like to achieve your fitness goals and have amazing coaches, contact us today to set up a time to talk with one of our awesome coaches!

Should I Add Protein To My Diet?

Most people associate proteins with bodybuilders, who eat more meat and drink protein shakes to improve their physique. However, protein is not only beneficial to them, but it is valuable to everyone, whether you are an athlete, runner, hiker, gym-goer, or simply enjoy playing or doing other forms of daily activities.

 

Aside from water and fat, almost every cell in the body is made up of protein. Proteins are large, complex molecules that play numerous roles in the human body. They are necessary for the structure, function, and regulation of the body’s tissues and organs, and they perform the majority of the work in cells. It is also a key macronutrient that the body uses as a building block.

 

So, yes, protein is necessary to include in your diet!

 

Where do we get proteins?

Meat, dairy products, nuts, and certain grains and beans provide protein in our diet.  Animal products, such as meat, eggs, and milk, are complete proteins. This means that they supply all of the amino acids that the body is unable to produce on its own, thus this provides the highest-quality protein sources. 

 

On the other hand, most plant proteins are incomplete, which means they lack at least one essential amino acid. To get all of the amino acids your body requires, you should eat a variety of plant proteins every day if you are not going to eat animal products.

 

Why is it important?

If you exercise but have low energy or do not feel like you are building muscle, it could be due to a lack of protein in your diet.  

 

Anyone who engages in any form of exercise will undoubtedly require more protein than anyone who does not. This is due to the fact that when you exercise, you are effectively tearing and breaking muscle fibers apart, which then requires repair by the body – necessarily involving the use of protein.

 

According to a study published in the Proceedings of the Nutrition Society, high-protein diets are commonly associated with muscle hypertrophy and strength, but they’ve also been recommended for weight loss and recovery from strenuous exercise or injuries.

 

Protein is the primary component of muscles, bones, organs, skin, and nails. And muscles are approximately 80% protein, excluding water, making this nutrient particularly important for athletes or people who exercise.

 

Consumption of high-protein foods has significant benefits, including lowering the risk of several diseases, building lean muscle,improving post-exercise recovery, weight control as well as suppressing hunger.

 

How much protein do I need?

The amount you require is determined by your age, gender, health, and level of physical activity. The average person needs about .7-1 grams of protein every day per pound of lean body weight (talk to one of our coaches if you want to know what this number is, specifically, for you!). Though protein is found in an abundance of foods, many people still fail to get enough. 

 

Athletes who eat enough protein tend to supplement their nutrition with healthy protein shakes as a way of increasing the amount of high-quality complex protein that their body receives. They also try to ensure that every meal has a healthy serving of protein in it to help spread the daily needs out throughout the day.

 

Keep in mind that our body needs protein to stay healthy and work the way it should, so make sure to include protein in every meal. A healthy diet is essential for good health!

 

If you would like to learn more about individual nutrition coaching through Southpaw Nutrition Coaching, please contact us today and indicate your interest in learning about nutrition!

Benefits of Macrotracking for Fitness and Physique

Most individuals believe that fitness consists solely of working out and adhering to a diet plan. We frequently assume that calorie counting is the greatest way to achieve the physique we’ve always desired, to reduce weight, and build muscle. However, counting calories doesn’t show how balanced your diet is but only establishing a calorie deficit. Few recognize that the best approach to get a high nutritional status is to grasp the benefits of macro tracking and include it into our diet plan. 

 

What is a ‘Macro?’

Most people have heard the term macro at some point in their lives.  In terms of nutrition, it is short for “Macronutrients”– or the building blocks of food that contribute to dietary energy intake. These are made up of three components: carbohydrates, proteins, and fats. Accordingly, an increase in the proportion of one macronutrient for a given calorie intake implies a reduction in the proportion of one or more other macronutrients. 

 

Why Should We Track Macronutrients?

Here are some of the benefits of monitoring your macronutrients for fitness and physique!

Prevent chronic disease risk

An increasing body of data suggests that a significant imbalance in the relative proportions of macronutrients might raise the risk of chronic illness and may have an adverse effect on micronutrient intake. Micronutrients, referred to as vitamins and minerals, our body requires in little amounts to be functional and to digest these macronutrients.

In adults and children, the AMDR for carbohydrate consumption suggested is 45–65% of dietary energy intake. The intakes were based on the assessment that high carbohydrate intakes (>65%) increase the risk of CHD and low carbohydrate, high-fat intakes (45%) increase the risk of obesity.

Essential in bodybuilding

When gaining muscle, it is important to determine the necessary macronutrient ratios as varied macronutrients have different effects on muscle development and preservation. According to a study, in order to gain muscle mass, diets should consist of 55-60% carbohydrate, 25-30% protein, and 15-20% fat for bodybuilder composition. It is beneficial to have a positive energy balance so that additional energy is accessible for muscle metabolism. 

It is important to note that these percentages should be specifically prescribed based on your health history, lifestyle, and goals – talk to one of our coaches today if you’d like a personalized nutrition program!

Control your body’s metabolism

The macronutrients not only impact your weight via food intake but also how calories are burned. Metabolism is the method through which your body transforms into energy everything you consume. Calories in foods and drinks interact with oxygen during this complex process to release energy for your body. Humans regulate their energy intake in terms of the protein consumed, including consuming more when required to maintain protein balance. Proteins are reported to have the greatest impact on the increase of basal metabolism by around 15-30%, followed by carbohydrates for about 5-10% and fat by 0-3%.

In conclusion

We already know that macronutrients are the most important nutrients in big quantities to provide the energy needed to sustain the body’s function and carry out everyday tasks. Hence, it’s critical to recognize and acquire excellent eating habits, as well as making sure you’re including macronutrients in your meals, depending on how active a person you are and your fitness objectives are. So the key to achieving fitness is a mix of effective workouts and good nutritional habits!

If you would like to learn more about how you can build a healthy nutrition program contact us today to set up a time to talk with one of our awesome coaches!

Creation Story

This is the essay that was submitted to CrossFit HQ in March of 2019 with my application to affiliate along with my request for the name “Southpaw”

Affiliation Essay – Nicholas Bock

 

Affiliate Name for application: CrossFit Southpaw

 

Just three short years later, it was time to pack my life into a series of square boxes and begin another chapter as my family relocated. This seemed to be the theme of my childhood and early adolescence. Different states, different countries, and different people were about the only constants in my life. Two things, however, broke that mold: family and exercise. My earliest memories involve flopping around on the floor next to my dad as my frail young frame tried to keep up with him on a set of pushups or riding my bike next to him while he ran. As I got older, every geographical move brought with it new trails to run, parks where I could perform calisthenics, and gyms to experience.

 

For a teenager with a stutter and no friend base, fitting in and trying to develop relationships was a constant challenge. Exercise allowed me to express myself physically since my stutter impeded my verbal expression and exercise was the one thing that I could always count on regardless of my living situation. The lessons the dirt roads and iron weights taught me were invaluable: the importance of discipline, the beauty of simplicity, and the value of hard work. In high school, I took to track and cross country, and in college, I boxed for the Fighting Irish as a lefty – a “Southpaw”.

 

I felt an element of my life go dark after I graduated from college and took a job in politics. I soon realized what was missing: my social network had been tied to sports. Working out at the local L.A. Fitness was not a sufficient substitute for the community I had been surrounded by on my collegiate boxing team. I joined my first CrossFit box in Indianapolis and fell in love with the methodology and efficacy of the workouts and the strength and camaraderie of the community. CrossFit quickly started consuming my life: giving purpose to the mundane, providing a social network, and teaching me to overcome adversity.

 

After moving up to Minnesota in 2014 and floating around between some sales, management, and consulting jobs, I became a part-time CrossFit coach at a local box, where I quickly learned that coaching felt more like a vocation than a job.

 

I have heard “vocation” defined as the point that your interests and talent intersect with the needs of the world. Exercise has taught me about life. I learned about mental toughness, humility, discipline, perspective, and balance (to name a few) and I found that my coaching style quickly morphed into one with a more holistic view of the human: developing the body and the mind. As a CrossFit coach, I was simultaneously able to act as a personal trainer, a leader, and a social worker. I was able to use the knowledge I have gained in aspects of leadership and fitness to convey the importance of mindset, relationships, and physicality to the athletes in my classes.

 

Within the next year, I was coaching full time and eventually transitioned into the position of gym manager. Managing a gym taught me many valuable lessons about owning and operating a CrossFit gym. Two lessons, in particular, stood out to me from my experience: 1) I know little about the nature of entrepreneurship and 2) business and financial acumen are not enough to open and run a successful gym. Longevity in the industry is contingent upon a foundational desire to serve.

 

While I am not a business guru, I have the requisite belief in myself, the foundational knowledge, and the necessary capital to open the doors of my own CrossFit affiliate – intent on building a successful business that will help people develop their minds, bodies, and spirits. More than anything, I am keenly aware of what I do know and what I am good at, and what I do not know and where I need to seek assistance. I plan to build a gym that focuses on creating an interdependent community that develops individuals who are dedicated to maximizing their potential as humans.

 

The front room the day we signed the lease

Inside the gym a few months later!

Our grand opening!

 

An Open Letter From Nick

To be honest, a large part of me has wanted to stay silent. Social media is on fire with reactionary comments to inflammatory remarks. As one person described it, social media has become a “dumpster fire” – uncontrolled chaos. As another said, it’s become a “popularity contest” – everyone feeling the need to throw their log onto the fire: the social pressure to do so seemingly insurmountable. I, too, have felt that pull. I feel that if I don’t define myself or Southpaw online, that I will be labeled because of the things I am associated with.
 
But isn’t that exactly what has been causing all of this divisive rhetoric in the first place? Judgment based on surface-level observations rather than taking the time to get to know the human underneath?
 
As a small business owner, I have been watching the tragic events in Minnesota unfold over the past weeks. I watched in horror as the CEO of CrossFit made inflammatory remarks that increased the divisiveness and racial tensions that have been fanned to levels we have never seen before. The lack of thoughtful or productive leadership will cause us, as a company, to evaluate our affiliation. But to focus on his rhetoric, right now, is to give him attention that he doesn’t deserve and to take away from the more important conversation that needs to happen.
 
The conversation is this: we have a cultural problem that needs to be solved on an individual level. The systemic issues that plague our institutions will only be truly reconciled when each of us, as individuals, learn to acknowledge the humanity in others. Are there policies, procedures, or other structural changes that can help? Absolutely. But the beginning and the end must be in the hearts and minds of each of us.
 
To me, THIS is why I fell in love with CrossFit, and what CrossFit epitomizes to me. Let me explain:
_____________________
 
One of the primary reasons I love group fitness is that it brings people together. There is something about suffering through a physical challenge that unites those who participate. Why does this happen?
 
Throughout my years of coaching, I have come to this conclusion: in the midst of suffering, we recognize the common thread of humanity that we share with each other. When I see someone clench their jaw – their face creased with pain – as they fight to get one more rep, it allows me to see myself in them. They are human. They struggle, too. They search for love, acceptance, and meaning in their life. They have moments of joy, they experience failure and doubt, and they continue to press onwards.
 
This is something that is almost impossible to convey through hashtags, a filtered picture, or a message in 160 characters or less. There is something primal about person-to-person interaction: something that cannot be replicated on social media no matter how hard we try. While it IS important to establish a brand identity online, it is much more important to build a culture – and a community – that embodies the values we claim to hold.
 
__________________
 
The suffering and tragedy our society is experiencing right now is heartbreaking. It is important to acknowledge that we, as humans, ARE different: different colors, different jobs, different socioeconomic statuses, different builds, different genders, different religions, and different preferences.
 
Our differences can make our world beautiful: they can allow us to learn from each other, to engage in meaningful dialogue, to collaborate, and to create things we never could have imagined from our individual worldview.
 
But our differences can also make our world ugly: they can be used to spew hate, to justify derogatory behavior, to bully, and to incite destruction.
 
Now, more than ever, it is important for us to seek out the humanity in others. To try to understand where the pain is coming from. Our collective suffering is showing us that people on both sides are hurting. They are crying out for help – they are living in fear.
 
There is no path to reconciliation that does not involve empathy. To persuade, we first need to understand.
At CrossFit Southpaw, we want to learn about you. We want to get to know your story – what makes you unique? What makes us similar? How can we help each other grow? How can we make the world a better place? As a company, as a community, and as a gym – we must begin here.
 
And we must draw these lessons, that have not been easily won, into society as a whole. We need to acknowledge our differences and we need to use these differences to collaborate and heal. Though we are facing a collective problem we need to begin and end on an individual level: seeking first to understand.

Saturday 4.4.20

NOTE: Starting tomorrow (Sunday), we are transitioning all of our workouts and workout recordings to WODIFY (either the app or the wodify website). Aka, we will not be using this website anymore.  I believe most people use wodify already and I hope that this does not add confusion. This is being done for a couple reasons: it will streamline our process and get everyone on the same page, and it will save quite a bit of time every day that is currently spent posting the same workout information in two places. This will allow us to serve you better! If you need help figuring this out please feel free to contact us!

Coach Led Recording

Class View Recording

Yesterday was fast and intense.

Today we have a more sustained effort and a great time to focus on your shoulders and core.

For those of you who have a jump rope – this is the day to bring it out! If not, don’t worry… We have a great modification we will show you in a second.

We are starting out with Turkish Get Ups. we will review the movement and then do an alternating EMOM for 10 minutes:

Even Minutes: 2 TGU (alternating arms)

Odd Minutes: 5 Single Leg Deadlifts per side

We then get into a great 12 minute AMRAP of:

40 Double Unders

20 Russian KB Swings (10 each arm)

20 Alt. V-Ups

We will be able to modify all of these movements to whatever size dumbbell you have available! We hope to see you at class at 9:00am otherwise post your score in the Southpaw Squad!

Friday 4.3.20

ANNOUNCEMENT: We are going to be transitioning AWAY from this webiste and onto Wodify exclusively. Don’t worry! The recordings will still be posted! However, we are current adding information onto 3 different platforms which is redundant and takes time away from where our time could be better spent: checking in with you! I am posting todays recordings here, but I encourage you to go to Wodify (log on to wodify here or through the app) as well to see the recordings there! They will be there when you first log on! 

Recording from Coach View

Recording from Class View

 

As the week comes to a close, we hit a class CrossFit couplet. Based loosely off of a CrossFit Open workout from a few years ago, we have a “For Time” workout involving Thrusters and Burpees.

Look for this workout to move fast. Keep the pedal down and push through the sets – even when you feel like you can’t go any harder. 21 Thrusters (on each arm) followed by 21 burpees over the dumbbell, then 15 of each, and 9 of each.

It’s tough to find a more challenging combination that these two movements. Long range of motion, compound body movements, executed at a high pace. Simple, classic, and effective!

Class will probably be a little shorter today and we want to hear from you afterwards!

Thursday 4.2.20

Recording of COACH View

Recording of CLASS View

We have a great workout for you today! This workout will get your hamstrings fired up and is a great combination of strength + capacity.

We are starting out with some weighted hip extensions. There are a number of variations so watch our coaching video if you want to see the particular one we are using! We can add/subtract weight, “squeeze” at the top, or do a single-leg variation to increase or decrease the level of difficulty.

The workout is a 12 minute AMRAP of 10 Sumo Deadlift High Pulls and 10 Dips. The SDHP is going to be more challenging with a DB, but we will show you how you can do it! For the dips, try to find two chairs, or use some type of surface (bench, ottoman, coffee table, etc). If none of those are available just do pushups!

Have fun with this one, guys! Score is Rounds + Reps!

Wednesday 4.1.20

Link to Coach Led Workout

Link to View of Other Athletes

“Tabata” training is a type of HIIT (high-intensity interval training). It originated from the research of Japanese scientist Dr. Izumi Tabata. The objective was to find out if short bursts of high-intensity exercise followed by shorter rests might condition the body better than a continuous moderate-intensity exercise.

To determine this, they worked with two test groups—one doing moderately intense exercise and the other high-intense. Moderate-intensity exercising consisted of a one-hour workout, five days a week, for six weeks. The high-intensity exercising consisted of a four-minute workout, four days a week, for six weeks; each workout consisted of eight sets of 20 seconds of exercise at maximum effort each followed by a 10-second rest. To do the math: (8 x 20) + (8 x 10) = 240 seconds (4 minutes).

The results of the study showed that the moderate-intensity workouts improved the aerobic (or cardiovascular) fitness of test subjects but did little anaerobically (that is, in muscle strengthening). The high-intensity workouts, on the other hand, benefited the test subjects more significantly both aerobically and anaerobically, which, evidently, was due to the unbalanced exercise-to-rest ratio. The reasoning behind this is that a shorter period of rest in between longer periods of intense exercise during a workout does not allow the body to fully recover. By the second half of the workout, the body is forced to work at maximum capacity physiologically, causing the heart to pump faster and the rate of metabolism to increase. In the end, the high-intensity routine builds endurance and muscle, and burns lots of calories—and it only takes four minutes of pushing yourself to the absolute limit four or five days a week.

Now, onto today’s workout! Tabata workouts have developed a reputation for being unusually grueling. The way this workout is programmed, holding an active position during the “rest” period will force you to work harder HOWEVER, it will also be an incredible way to work on stabilizing different muscle groups.

Here is how this workout is going to work: we will do 8 rounds of each movement (4:00 total per movement). 20 seconds work, 10 seconds rest= one round. The “rest” station will be dictated by the typed parenthesis next to each picture. For example, with bottom-to-bottom squats, you will rest in the bottom position of the squat. When you start, rep one will be “first up then down” rather than a traditional squat where we go down first and then go back up.

Modifications (see below)

MODIFICATIONS: The first way I would modify this workout is by having the “rest” be a rest. Rather than bottom to bottom squats, I would have you do regular air squats. From there, some of the movements are scalable and others might be tough. The ones we can modify are listed below:

Squats -> Lunges

Pushups -> Knee Pushups or Countertop Pushups

Bent over row -> two handed row

Mtn Climbers -> knee tucks/high knees

Questions? Comments? Feel free to ask us on the live call (7am tomorrow!) or send us a message directly!