Daily Brief 4/28



What’s happening “at” KCI CrossFit: Tuesday, 4/28:
Tomorrow’s Zoom Workouts: 
6:30am Breath Clinic w/ Nick
7:30am Guys Coffee Break w/ Nick
4:00pm CrossFit w/ Nick
Zoom Meeting ID
Zoom Password: 21159
Daily Fitness Challenge: 
Accumulate 100 lunges while at your desk today. We need to be moving more throughout our day – set a reminder to take a break every hour (minimum) so you can move a little bit!
Inspiration & Action: 

“When performance is measured, performance improves. When performance is measured and reported, the rate of improvement accelerates.” Thomas Monson.

How to apply this today. 5 minute exercise: What things are you currently tracking? Write down things you measure or track in your personal life. Macros, your back squat, your mile time, how much time you spend on your phone, how much sleep you get, etc. Now, write down one or two areas of your personal life you would like to see improved. How can you measure and track your progress? If it’s important to you, start tracking where you are currently, and make small changes to improve your performance. Want to eat healthier? Track your breakfast with My Fitness Pal. Look for ways to improve it. Want to increase your back squat? Start tracking how frequently and how much you’re squatting. Here’s the second action item; report to someone who can hold you accountable. Commit to this practice for 30 days and see what happens!

Watch: 
Uncover Your “WHY”  – NEW Whiteboard Session!
Sand Volleyball Registration! 
The Sandbox is planning on starting league play on May 17th. Who wants to sign up for a KCI “recreational” team on Sunday nights?! Let’s get our team together by May 1st! Contact Nick ASAP if you’re interested
Laugh! 
 
Resources
The tools you need to succeed! 
  • Nutrition Accountability w/ Jordyn. Stay on top of your game with some accountability coaching! Contact Jordyn or Nick to set up a 15 minute call!

  • At-Home To-Do Checklist:  UPDATED 4/26/20!

  • KCI Weekly Calendar:   UPDATED 4/26/20!! 

  • Daily Habit Tracker: 

  • Virtual Coaching & Accountability. Struggling to work out consistently? Not feeling like you’re getting intensity out of your workouts? Not sure what mobility you should be doing? Just ask – we’re here to help you succeed! This at-home life is hard, let us help make it a little easier!
  • Gratitude & Grit Podcast:  NEW EPISODE! Ep 22: Goal Setting & Accountability!
Live @ 5 on Facebook 
Every night at 5pm we go live on the KCI Member’s Forum to discuss tomorrow’s workout. Just like a traditional whiteboard session, we go over scaling and modifications and give you an opportunity to ask questions! Tune in 7 days a week!
Make today awesome!
Nick Prohaska
KCI CrossFit

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