Tuesday, January 1, 2013- HAPPY NEW YEAR!

FINAL SCHEDULE FOR TOMORROW-NEW YEAR'S DAY!- 10am Outdoor Workout at Hains Point (East Potomac Park) led by both Graham King and Rob Howe. We will meet at the bottom (the turn) at 10:00 a.m. There will be an 11am and 12pm class at the CrossFit Studio led by Mani.

WOD for Tuesday:

"Team Workout" 

2 Partners (1 partner working at a time): Complete 6 rounds alternating of the following: 

5 Power Cleans (155/105lbs)

7 Burpee Laternal Jumps

9 Hand Release Push-ups

Post time to comments.

The past is over, time to move forward.  New goals!  When thinking about your CrossFit goals, ask yourself, "What motivates me?  Why am I here i.e. purpose?"  Your sense of purpose is a framework for your goals and nutrition is the base.  Please read below details on the Paleo Challenge.  Prior to getting specific with your goals, look at the broader picture which is your commitment to daily activity and your workouts.  Please consider the fitness pledge particularly for those of you who are having a tough time being consistent with your workouts or a routine.  Then move on to consider the following:

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). 

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