Tuesday, July 26, 2016

Wednesday - Goal Setting

Now that the CrossFit games are over and every is excited about the start of the CrossFit New Year, I wanted to talk about goals.

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, you have to practice them several times a week)
- Crush the Goal and then set a new one

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

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 your spiritual well-being. This is something that we all lack in. So my goal is to pray more often. My goal for the rest of the year is to do this every day.

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
Line Drills
Empty Bar warm up

1. Alternating Tabata 
Hang Snatch 95/65, 75/55, 65/35
Toes To Bar

2. Alternating tabata
Shoulder to Overhead 115/85, 95/65, 75/55
Floor Sweepers

3. Alternating Tabata
Back Squats 135/85, 115/85, 95/65
Bar over burpees

4. Tabata
double unders (all 8 rounds - target is 120+ total count)

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