FIRST CF BALANCE BABY!!!!!!! CONGRATS BOBBY AND CARRIE!
Overhead Squats
5-5-3-3-3
5 rounds for time: (Note change in burpee repetitions)
5- Overhead Squats (Approximately 75% of 1 RM)
Burpees (5-10-15-10-5)
10- Box Jumps -24"
In with the New Year comes new resolutions and goals. This week, all CF Balance trainees should begin brainstorming and crafting their fitness goals. I will have goals sheets and will be working on developing these with you throughout the week. When thinking about your CrossFit goals ask yourself, "What motivates you?" "Why are you here i.e. purpose?" (Your goal may be to change body fat composition, health purposes, lose weight, get stronger, look and feel more better, get ready for upcoming rugby season, etc.) Your sense of purpose is a foundation to begin specifying your goals and also on which to build your motivation.
Create S.M.A.R.T goals:
Specific- who, what, when, where, why, how
Measurable- must be easily quantifiable
Attainable- not too far from reach
Relevant- something that will benefit you
Timely- date to be completed
If you are at a loss, start looking at CrossFit's 10 general physical skills (cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy). For example, you may find that you have great difficulty racking bar in a front squat and would like to improve wrist flexibility. Be specific and ask yourself how you would accomplish this. Also, keep a list in your workout logs of movements and skills that interest you in gym (may be strengths, weaknesses, movements you find fun, challenging, and rewarding, etc).
At Crossfit Balance we provide motivation through our: direction, confidence, focus, assistance with goal setting, creating a supportive environment that is also fun, and stressing consistency and persistency to all who train here! Be prepared to pick my brain and other coaches to make more specific goals!
"Motivation is essential to living a productive life. It gives you a sense of purpose and brings your personal vision, values and life goals into focus. Motivation drives you to pick up the pieces after a failure and try again and again until you succeed. It is the inner spark that ignites your passion and gives you energy to accomplish whatever you set your mind to do." -Athea DeBrule
ON ANOTHER NOTE.....We will have our first benchmark WOD this Thursday! I have chosen 5 benchmark WODs that we will be repeating every 3-4 mths to determine your progress. Additionally, there will be other hero/girls workouts integrated into our program, but these are not predetermined on a cycle basis. I encourage everyone in foundations to make it on Thursday! Please note that we will only be running foundations on Tuesday this week (afternoon/evening groups). No foundation classes Thursday. We will resume Tues/Thurs next week. Please email me concerning any past missed sessions or upcoming conflicts. See you soon!