Tuesday, November 3, 2015

Wednesday - WOD 224 - WOD for God (Goal Setting)

2 weeks ago 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!

There are 3 Goals that I want you to set
1. For yourself - Something that you are good at but would like to see it get even better. For me, this is my Clean and Jerk. I have a goal of 300# by my 40th Birthday, So by the end of the year, I hope to be at 290#
2. Goat Work - Something that are you are NOT good at, but you know you need to get better. For me, this is my Rig work. I would like to get my Butterfly pullups better, so my goal is to string together 10 in a row by the end of the year.
3. Something for my spiritual well-being. This is something that we all lack in. So my goal is to read the bible more often. My goal for the rest of the year is to do this every day.

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
Write down your first 2 goals on the White board where the Comp training usually is.... Make sure to make room for everyone else.

Group Warm up
as a big team...
20 synchronized Pushups (Coach will say "GO")
20 synchronized Situps
20 synchronized Squats
20 synchronized Jump n jacks

Wonderful Ladder of... Burpees (with good form, fully locked out, and clap on top)
minute 1 - 1 Burpee
minute 2 - 2 burpees
and so on until you can't go any more

2 min rest

Wonderful Ladder of...Ground to OH 135/95
minute 1 - 1 ground to overhead
minute 2 - 2 ground to overhead
and so on until you can't go any more

2 minute rest

Wonderful Ladder of...Sprints
minute 1 - 1 sprint across the parking lot
minute 2 - 2 sprints across the parking lot
and so on until you can't go any more

No comments: