A. From the ground:
4 sets of 10 Push Jerks (135/95)
rest 2 minutes between sets
work on establishing a smooth rhythm of resting 1 second at the top and tapping the bar across the shoulders on the way down
B. 3 Rounds of:
20 Box Jumps (24/20)
15 Toes to Bar
10 Power Cleans (135/95)
As of last night we are now 15 years past the millennium mark, which is pretty wild to think about. Early January is usually when folks start to plan out their year, make resolutions and set goals. With my experience, resolutions typically start off strong and then fizzle out by mid spring.
January can actually be a slower month at CFR, attendance-wise. My theory is that our members get out their routines for a number of reasons. The holiday season is the busiest time of year for most people. Travel, family, food, drinks, and parties can derail even the most devoted crossfitter. Plus, everyone knows that first week back after a long break can be brutal, so its natural a new start date can keep getting pushed back.
Here are doe of my suggestions for starting the New Year off right:
1. Write down your goals
-check on them once month and see if you are moving in the right direction. Put a date on them so you have a deadline to fight for. Write down a plan for each goal, this will be your road map for obtaining your goals. Here's an example:
5 Strict Pullups by September 1st.
Plan: Every Monday and Friday, stay after class and do banded strict pull-ups. Try to decrease band resistance every month Every Wednesday, alternate between supine rows and ring rows
2. Coming to class is your #1 priority
-all the well-thought out goals in the world won't happen if you aren't in the gym. Make it a priority to maximize your membership and never miss a class. If coming to CrossFit classes is low on your priority list, you'll find any reason not to come
3. Work on eliminating the excess in your life:
-what are your main distractions? I've found that for me, it's really hard to read more books when I'm watching TV 2 hours a night. Similarly, if I'm on Facebook too much, I'm less likely to have time to stretch and mobilize at home. (both reading and stretching are important to me). Identify things that are preventing/distracting you from your main priorities, and work on eliminating them.
4. Write down your intentions, and then file them in an envelope
-these are not really goals but intentions. A few examples would be, "put more positivity into the world", "work on being more patient", or "spend more time with my kids". Write down as many as you feel like, file them away, and then open the envelope on December 31st. Check to see how well you did with these intentions, and then do it all over again the next year
Make 2015 the best year yet!