Friday 12/6/13
Mandatory Mobility
Spend 15 minutes mobilizing your body to recover from a tough week of WODs and prepare yourself for todays workout. Check out MobilityWOD.com or the posters in the lobby if you need any ideas!
WOD
2 Minutes Max Effort Double Unders
Rest 1 Minute
4 Minute AMRAP of:
15 Pushups
10 Toes-2-Bars
Rest 1 Minute
4 Minute AMRAP of:
15 Sit-Ups
10 Pullups
Rest 1 Minute
2 Minute Max Effort Double Unders
Compare to 8/9/13 and 5/17/13
Basics
90 Seconds Max Effort Single Unders
Then
4 Minute AMRAP of:
10 Pull-Ups
10 Split Jumps
10 Knees-2-Elbows
Then
90 Seconds Max Effort Single Unders
Goal Setting
That’s the topic this month, setting goals and achieving them. Many people talk about goals, and in my opinion the term is thrown around far too liberally. The phrases “That’s my goal” or “The goal is…” are in our vernacular all too often when in reality many people are really talking about a wish or a hope. A goal is very specific, and you chase after it until it is yours. It’s something you wake up with in the morning and go to bed with at night. All too often in life, and fitness/health, we set too many “goals” so that the real ones are hard to find and hidden amongst the traffic.
Goals are very important in CrossFit and in everyone’s personal fitness and health journey. Goals, in my opinion, need to be written down and strategic. Goals should be limited based on how harsh they are to the current reality. I like to tell people to set a long term goal as well as a short term goal to start. Throughout this series we’ll discuss intermittent goals and their use but for today, stick to one way out in the future, and one on the doorstep of tomorrow (not literally, but soon).
One mistake “Type A’s” like make is to create too many goals or unrealistic ones. Anyone that has talked to me about my personal goals or journey in fitness/health knows how much of a roller coaster it’s been. I have been all too often guilty of setting too many unrealistic goals for myself. So least to say I have a background that makes me an expert on how to “not do it”. However, I have had much training in this area as a teacher and although my practice is off target, I know how to create goals that the athlete in me fails to comply with.
One of the main reasons we set goals is because our journey has reached a plateau. However, goals can also create plateaus so be wise when creating them. Goals should be dynamic to change with the times because we all know life is unpredictable and what may be important to you one minute may not be on the front burner the next. This may be hard if you are in the middle of your journey towards meeting a goal but it’s far better to modify the goal to meet your current desires than to “push on” and be unhappy and be performing poorly because of it.
To conclude, goal setting is an important part of anyone’s life if they are unsatisfied with average. We all want to improve our lives and we wish many things, but when it comes to goal setting, we need to operate under different conditions. We shouldn’t just think it and expect it to happen. We need SMART goals, action plans, accountability, family, friends, and of course, my favorite part of all…DATA! So, enjoy the focus these next few weeks and by Jan 1, be prepared to make some goals that will help 2014 be a very productive and successful year!
Written by:
Just Paleo
Friday 12/6/13
Mandatory Mobility
Spend 15 minutes mobilizing your body to recover from a tough week of WODs and prepare yourself for todays workout. Check out MobilityWOD.com or the posters in the lobby if you need any ideas!
WOD
2 Minutes Max Effort Double Unders
Rest 1 Minute
4 Minute AMRAP of:
15 Pushups
10 Toes-2-Bars
Rest 1 Minute
4 Minute AMRAP of:
15 Sit-Ups
10 Pullups
Rest 1 Minute
2 Minute Max Effort Double Unders
Compare to 8/9/13 and 5/17/13
Basics
90 Seconds Max Effort Single Unders
Then
4 Minute AMRAP of:
10 Pull-Ups
10 Split Jumps
10 Knees-2-Elbows
Then
90 Seconds Max Effort Single Unders
Goal Setting
That’s the topic this month, setting goals and achieving them. Many people talk about goals, and in my opinion the term is thrown around far too liberally. The phrases “That’s my goal” or “The goal is…” are in our vernacular all too often when in reality many people are really talking about a wish or a hope. A goal is very specific, and you chase after it until it is yours. It’s something you wake up with in the morning and go to bed with at night. All too often in life, and fitness/health, we set too many “goals” so that the real ones are hard to find and hidden amongst the traffic.
Goals are very important in CrossFit and in everyone’s personal fitness and health journey. Goals, in my opinion, need to be written down and strategic. Goals should be limited based on how harsh they are to the current reality. I like to tell people to set a long term goal as well as a short term goal to start. Throughout this series we’ll discuss intermittent goals and their use but for today, stick to one way out in the future, and one on the doorstep of tomorrow (not literally, but soon).
One mistake “Type A’s” like make is to create too many goals or unrealistic ones. Anyone that has talked to me about my personal goals or journey in fitness/health knows how much of a roller coaster it’s been. I have been all too often guilty of setting too many unrealistic goals for myself. So least to say I have a background that makes me an expert on how to “not do it”. However, I have had much training in this area as a teacher and although my practice is off target, I know how to create goals that the athlete in me fails to comply with.
One of the main reasons we set goals is because our journey has reached a plateau. However, goals can also create plateaus so be wise when creating them. Goals should be dynamic to change with the times because we all know life is unpredictable and what may be important to you one minute may not be on the front burner the next. This may be hard if you are in the middle of your journey towards meeting a goal but it’s far better to modify the goal to meet your current desires than to “push on” and be unhappy and be performing poorly because of it.
To conclude, goal setting is an important part of anyone’s life if they are unsatisfied with average. We all want to improve our lives and we wish many things, but when it comes to goal setting, we need to operate under different conditions. We shouldn’t just think it and expect it to happen. We need SMART goals, action plans, accountability, family, friends, and of course, my favorite part of all…DATA! So, enjoy the focus these next few weeks and by Jan 1, be prepared to make some goals that will help 2014 be a very productive and successful year!
Written by:
Just Paleo