Tuesday, September 23, 2014

Wednesday - WOD 223 - WOD for God

Last week we talked about being firmly grounded before setting goals. This week, we are going to talk about Goals and Goal Setting.

In simple terms, you have to:

- Think about a goal (a realistic one)
understand The steps needed to complete that goal (Your goal can't be do to a muscle up if you can't do pullups yet)
- Understand that your goal has a price behind it (don't give up on your goals if you aren't spending all of the time you need in the Box first, be patient)
- Work on that Goal several times a week (immerse yourself in your goals, if you want to do double unders, you can't practice them just a few times a month)
- Crush the Goal and then set a new one

Nothing is for free!
Each goals comes with a cost. That cost may be time, energy, blood, sweat, or tears!

If you set goals thinking that it wont cost anything, you are wrong and are setting yourself up for failure. You have to understand the steps to achieve that goal. You can't become the Jedi Master at all things over night. You have to at some point be a padawan learner (a student)

Jesus said in the book of Luke:
 Which of you wishing to construct a tower does not first sit down and calculate the cost to see if there is enough for its completion?      - Luke 14:28

However, if you plan well, and understand the cost associated with your goal, then you will be rewarded for your efforts.

But as for you, be strong and do not relax, for your work shall be rewarded.

- 2 Chronicles 15:7

Part 1
Wonderful ladder of double unders (3:1 ratio for singles)
Minute 1 - 5 double unders
Minute 2 - 10 double unders
minute 3 - 15 double unders
minute 4 - 20 doubles
minute 5 - 25 double unders
minute 6 - 35 double unders
minute 7 - 45 doubles
minute 8 - 55 doubles
minute 9 - 65 doubles
minute 10 - 75 doubles

Part 2
Wonderful ladder of OH Squats 95/65
Minute 1 - 1 rep
Minute 2 - 2 reps
and so on
*12 minute cap

Part 3
Wonderful ladder of Plate Situps 45/25
Minute 1 - 2 situps
Minute 2 - 4 situps
Minute 3 - 6 situps
Minute 4 - 8 Situps
And so on, increasing by 2 every minute

No comments: