WOD

Goals for 2017

This Sunday, we start 2017! As we reminisce on all the great experiences of this past year, our thoughts quickly turn to look ahead, and onto new year goals and resolutions.

What goals and benchmarks have you set for 2017? Have you met with your coach to discuss actionable steps to achieve these goals in 30, 60, and 90 day intervals? There is a reason we have our goal setting for 30 days for new members and each Quarterly Progress Check. 30-Day Goals just work! However, there is nothing wrong with annual goals. They are powerful in every sense, but we want to do the best we can to break up big goals into smaller, time-bound, specific, measurable benchmarks so we can reward ourselves along the path of fitness.

If you want something badly, you can do it for 30 days. Think about something you really want to get after… actually think about it. Yes, you could do it for 30 days, right? Now ask yourself – can you do it for 300 days? That extra “0” may have changed it up a bit. An annual goal doesn’t need to be tackled tomorrow, where a near-sighted goal has a burning fire inside of it.

Maybe you take a different approach this year. Maybe your annual goal is to have 12 independent months of goal setting, and accomplishment. In 30 days we can best our last set of goals in the month prior; we can focus purely on the process, and not solely on the end state. Because as we know, when we embrace this journey, and truly enjoy every second of it, we arrive at the destination before we know it. This place where the path and destination are the same for our happiness, health, and fitness.

As we think about new year goals, keep this in mind: Make every day count towards bettering ourselves and the people we care about. “Don’t be fooled by the calendar. There are only as many days in the year as you make use of.” -Charles Richard

Holiday Schedule

Click here to reserve your classes in advance.
Friday: Regular schedule
Saturday: Regular schedule
Sunday: 11a Open Gym, 12:15p Yoga
Monday: Resume regular schedule

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Front Squat: 4 sets of 3 reps. Workups. Complete 1 set every 3 minutes.

B. “Jazz Hands” [20 Minute Time Cap]
75 Kettlebell Swings (24/16kg)
2K Row
75 Kettlebell Swings (24/16kg)

Post load for Push Press and time for WOD. Ex: 210, 13:18 Rx.

Holiday Travel Workout 8

3 Rounds For Time:
50 yards lateral shuffle L
50 yards lateral shuffle R
50 butt kicks
50 high knees

For indoor workout do 20x15ft = 100 yards for R + L shuttles.

Post total time to comments and distance shuttle used. Ex. 11:10 (20x15ft shuttles).

And coming tomorrow…

“Big Mama Tabata”
8 rounds of :20s On, :10s Off
Wall Balls (20/14)
Toes to Bar
Row (Calories)
Power Cleans (135/95)

Complete all 8 rounds of the movement before rotating. Score is total reps at each and sum.
Ex: 70/52/50/31 = 203 Rx.

Holiday Travel Workout 9

5 Rounds:
Run max distance in 1 minute
Max rep sit ups in 1 minute

Use a watch to keep track of minute intervals. For the first 3 intervals run out, and for last 2 intervals run back. Walk cool down back to start. Use WalkJogRun.net to record distance covered.

Post distance and total situps. Ex: 1760m, 102 Rx.

And coming Sunday… Holiday Travel Workout 10

For time:
100 jumping jacks
75 air squats
50 pushups**
25 burpees

**Scale pushups to incline on chair (16”), bed (20”), stairs (24”), table/desk/countertop (30”).

Post time to complete WOD. Ex: 8:40 Rx.