Thursday June 7th, 2012
A. Prowler Push
B. 4 Rounds of:
1 minute KB Swings (53/35)
1 minute Burpees
1 minute Air Squats
1 minute rest
As of tomorrow, the back white board will be wiped clean. I would like everyone to write their name on the board and a goal or two that is CrossFit or diet related. You can write anything, for example “20 consecutive double unders by 7/15/12.” Once you achieve your goal, you can write ACHIEVED next to the goal and then write up a new one. I highly encourage everyone to participate in this. We did this last year leading into the new year and we had some amazing goals achieved.
Some general guidelines for setting goals:
Make sure it is realistic - deadlifting 600lbs may sound awesome, but for many of us probably won’t happen in this lifetime.
Your goal should be specific- “I want to get double unders” is not specific. “I want to get two consecutive double unders with a compact jump” gives you more direction.
Your goal should have a timeline: tag a specific date or time frame to your goal. “In exactly 3 weeks I will…” Or, “By the first of December I will have…”
Make your goal is clear and concise: “I will overhead squat 100lbs for a single rep max by the new year” is clear. “I will overhead squat 100lbs while keeping my arms straight, weight in my heels, achieving perfect depth, with my head in a neutral position, and I will do this some time in the next few months” is just too long, too specific and the time is unclear. If someone asked you what your goal is, you should be able to explain it in a quick sentence and they should understand your vision.
Have a plan: How are you going to achieve this goal? What specifically will you do to make this happen? If your goal is to “run a sub 8-minute mile”, what will you do inside and outside of the gym to ensure you are improving your running? Your plan is for your own notes and is a must for achieving goals. Write your goal on the white board and write your plan in your notebook.
These guidelines may seem a bit overkill or tedious, but they really do work. Once a goal is on paper, or better yet, in a public place, the likelihood of achieving that goal increases greatly. As a community, let’s get closer to these goals each and every day!
Congrats to Dick Haynes, Rich Haynes, Larry Haynes, Stacey Graham, and Allison Cahill on their PR's on the hero WOD "DT" today! Dick did the workout 30 seconds faster than before, but also did it 5lbs heavier at #100. Rich had a whopping 3 minute PR at the same weight of #145. Larry also PR'ed by a few minutes, using #145 for the second time and putting up a nice 13 minute time. Allison had a huge 3 minute PR from her previous time, using #65. Lastly, Stacey had over a minute PR and did the workout a shade under the women's RX'ed weight at #100. We also had some "DT" newcomers who put up very nice times. Rob Buckley and Tyler Wade both did the heavy men's RX'ed weight of #155 and put up respectable times. Caitie DeMeyer used #85, a very challenging weight for a 2-month CrossFitter, but still managed to move the weight consistently. Diane Figueroa went sub 10 minutes with #75. Vince Dito bumped up from #105 in February to #115 today and was seconds off his old time, increasing his power output significantly. Bridgette also turned in a sub 10 minute effort using #75. Not bad for her second CrossFit class! Cameron Clark went sub 10 as well with #95, still in his first month.
This was purely off memory so if I missed anything I will add it after I go into the gym tomorrow. Well done to all who completed this brutal workout!