Friday, January 3, 2014
Sunday, December 29, 2013 at 06:41PM REMINDER TOMMORROW AT REEBOK FIT HUB-GEORGETOWN- Register on mindbody.
Join Coach Danielle, Jeff & Jimmy at Reebok's FitHub on Saturday, January 4th at 9:30 am for a workout and private shopping event for Balance Members! Participants will receive 20% any purchases, so you can get those Nanos you've had your eye. Enjoy some tasty treats provided by Custom Fit Meals after the workout to keep your strength up while you shop. This is a FREE event, so register now before all the slots at gone! See you there!
Upcoming 30 Day Paleo Challenge for CF Balance members! Cost is $40. Measurements will be taken by Nicky Hoberman and either:
January 12th-Sunday from 11-1pm -or-
January 13th-Monday from 6-7pm
Seminar will be held Tuesday, January 14th from 6-7pm. This isn't required by strongly encouraged. It will be led by the owner of Custom Fit Meals, Scott Dean. In light of the Open and Affiliate League we will also be addressing specific performance dietary needs and how foods and timing will affect our performance!
The purpose of the challenge is to make improvements in your body measurements, explore new recipes and dietary modifications (as educated through our Seminar provided), creating personal goals, and ultimately have a positive impact on your performance in workouts.
You may register on mindbody. We will be posting more information regarding the seminar date.
"SMALL DAILY IMPROVEMENTS ARE THE KEY TO STAGGERING LONG-TERM RESULTS!"
GOAL SETTING CONTINUED...Executing.....
In terms of identifying specific and measurable goals, it will be helpful to break down a goal into major and minor objectives in reaching these goals. The major things are the larger perspective that we may sometimes overlook. Whereas minor objectives are more specific. For example, "I want my back squat to hit over 300."
Major things to consider: PROGRAMMING Are your regularly hitting the programmed strength days? Perhaps you need to change up your schedule or commit to doing the lifts on your own if you miss these days. Have you hit a plateau and approached a coach with your concerns and sought out additional work? Are you putting in the effort in your workouts and entirely focused on your worksets and recording your weights?
Minor to tighten up (not that these are minor to goal but in terms of more specific): Addressing mobility issues regularly, diet (addressing protein needs and supplementation), sleep, appropriate rest days
The above is just an example, but this may help to create more concrete paths to your goals and consider other things to help reach your goals or obstacles you may not necessarily identify immediately that may inhibit you or have been affecting you from hitting your goal.
WOD for Friday:
Front Squats
2X5, 1X5+
Floor Press
2X5, 1X5+
Complete 3 sets of the following:
6-8 Strict Pull-ups
Rest 30 Seconds
20-25 Push-ups Unbroken (scale to complete unbroken)
Rest 30 Seconds
10-12 Romanian Deadlifts
Rest 60 Seconds
Post weight/reps to comments.
Reader Comments (5)
Front squats: 8@240
Floor press: 7@165
Pullups: 8-8-6
Pushups: 3x20
RDL: 3x12@165
FS: 5 @ 150
FP: 8 @ 105
pull-ups: 8-8-8
push-ups: 25-25-20
RDL: 12 (115lbs)-12 (115lbs)-12 (130lbs)
Front squats: 10@80
Floor press:10@55
Pullups: 8-8-8
Pushups: 3x20
RDL: 3x11@55
Front Squats: 5 @145
Floor Press: 5 @155
Pullups: 8-6-6
Pushups: 20-15-15
RDL 3x10 @135
FS: 185x7
FP: 195x8
pullups: 8-8-6
pushups: 20-20-20
rdl 3x 185x12