We’re not far off from re-opening, or we’re still really far….. No-one really knows at this point as the interpretation of the guidelines are more confusing than calculus.  As restrictions are lifted there is still a high level of caution from some and that is totally understandable.  Just like respecting the social distancing guidelines, we now need to respect the decisions of those who aren’t quite ready to resume normal life.

Whether you’re ready to come back to the gym or not, fitness and your well-being should still remain a top priority.  The components to improving and maintaining your fitness and health have not changed and we are even better equipped now to do it while at home.

What are you working towards?

This doesn’t have to be a grandiose goal.  But a specific goal will go a long way in motivating you to complete your workouts, eat better, sleep more, and stress less.  This can include improving your golf game, losing 5lbs-10lbs, running 10km, or getting stronger.  Maybe you thought COVID-19 would blow over and have put off prioritizing your health and fitness.  Whatever it is, your goals do not have to wait for the gym to re-open, or for you to be ready to come back.

Building your plan

“Everybody has a plan, until they get punched in the mouth” – Mike Tyson.

COVID-19 was that punch, and it felt like an uppercut.  But it wasn’t a knock-out blow. Yes we’ve been forced to workout at home, but results will tell you that doesn’t matter. Some of the success that we’ve seen from our CrossFit MontCo Online clients have been incredible.  Some clients needed just a weekly check-in while they follow our workouts and attend our zoom classes, some excelled with daily accountability from their coach, others started nutrition coaching, and some have been doing private sessions with personalized programming. You’re a unique snowflake and your health and fitness program should recognize that.  If you work long hours, and always struggled to get to the gym, daily 30-40 min at-home workouts with daily or weekly accountability would be a great option to fit your needs.

Doing the work

Very few people are motivated 100% of the time, especially with their fitness.  Netflix, cookies, and wine are easily accessible, and can feel like a safe option most days.  The key to motivation is accountability.  Taking action becomes simple when you’re held accountable to doing it.  Accountability can look like many things: it could be staying on top of a leaderboard, a public declaration of your intentions, a workout buddy, or a coach.  No matter how you choose to stay accountable, this should be the first step taken before you begin your plan.

Adapting Through Progress Tracking

Setting a goal, creating a plan, and staying accountable is the road map to success.  But sometimes the gas tank needs to be re-filled, or the tires need to be rotated before you reach your destination.  Tracking your progress and making tweaks to the program or your lifestyle along the way eliminates stagnation, and increases motivation.  It is also a chance to celebrate wins and accomplishments along the way.  To do this properly, honest feedback and assessment with yourself or a coach will ensure the appropriate changes can be made before continuing the journey.

Our survey about member intentions with regards to returning to the gym showed there are a number of clients who aren’t quite ready. That’s okay! Reach out to us so that we can continue to plan for your success.  Not yet a member at CrossFit MontCo? We are accepting new members into our personalized coaching program and would be happy to discuss how we can set you up for success right from home. Email info@crossfitmontco to get started.

Should I Give Up?

Let’s face it.  Fitness for most, comes in waves.  Some months we crush it, we workout every day, we eat well, we stretch and recover, and we party less.  Other months, we let the smallest excuse stop us from taking an hour to sweat.

Working out is challenging, motivation and time are hard to come by, and life can get busy quickly.  Being stuck at home in quarantine probably doesn’t help either.

If you’ve let yourself fall off more than you wanted to since you’ve been stuck at home, ask yourself why? What was the reason or excuse that you kept telling yourself over the last 2.5 months?

“I don’t have any equipment”

“I don’t know what to do”

“This will pass soon and when it does, I’ll start then”

“It’s just a couple beers a night, nothing crazy”


Here’s a quick exercise (not physical), answer the following questions:

By September 1, 2020 I want to: (Eg. Run a half marathon, lose 10 lbs, get a six pack, get off medication….)

Why is this goal important to you?

How will your life improve by accomplishing this goal?

Who, other than you, would be positively affected when you accomplish this goal?

What, if anything, would hold you back from achieving this?


If you’re anything like me, the simple declaration can start the motivation process.  Self starters will take this, develop their plan and go.  Most, however,  need guidance, accountability, and support.

Find a professional.  Develop a plan.  Get back on track.

So try this:  Make an appointment to chat with me.   Tell me about your goals, and why you have a hard time getting moving.  Let’s map out a plan that works for you.  Maybe you need personal training instead of group training, maybe you need a program you can complete at home 3 days a week, maybe you need some nutrition advice, or maybe you just need some accountability.

Email me personally.  Kristin@crossfitmontco.com

– Kristin (Owner and Coach)

Gift Donations due to Jody this weekend- please help brighten someones holiday!

CrossFit MontCo – CrossFit


Back Squat with Banded Kb (4*8@60% total with KB weight)



CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

Accessory Work

Metcon (No Measure)


3*20 empty barbell seated strict press

3*8 box jumps (HIGHER)

Gift Donations due to Jody this weekend- please help brighten someones holiday!

CrossFit MontCo – CrossFit


Snatch grip jerk+ohs ( Snatch grip jerk+ohs 3*1+1 @ 96% of Max ohs )

Snatch grip jerk + ohs


A. JUMP, Snatch (Time)

With 15 min running clock…

A. For time (9 min cap)

30 box jump overs

30 ohs 115/80

30 alt DB snatch

B. JUMP, Snatch (AMRAP – Rounds and Reps)

B. Starting at 9:01

(6 min amrap)

30 dubs

15 power snatch 115/80

After Party

Metcon (No Measure)

Ap- superset

3*:30 l sit (pvc or box), scale to wall sit

3*1 min plank each side