Wednesday, January 1, 2014- HAPPY NEW YEAR!

HOLIDAY SCHEDULE- All classes except the 12pm are canceled today.  The gym will be open for those seeking to train until 8pm.  We will have a crew training from 10-12pm if you are looking to train, otherwise join the 12pm!

"Fitness is earned, not given." You have to want it and get into attack mode.  Bad ass Sam pictured above.

GOAL SETTING!  HAPPY 2014!  Happy New Year's CF Balance!  We all train for one larger purpose health and overall fitness.  What does fitness represent? How about the following: Fitness is a reflection of one's dedication, commitment, discipline, self-respect, dignity, work ethics, persistance, patience, passion!  When I see a client come into CrossFit for the first time and a year later come to me with a new physique, excitment with performance gains, and an increased confidence....that person is my inspiration.  This is why I love being in the gym and my role!  Seeing all of you soo committed and achieving results is a reflection of all these characteristics above.  Let's get motivated and redefine our goals once again with a New Year!

1.) Creating a Vision-Start out with creating a vision of yourself and think of where you want to see yourself in terms of overall training and think about the following: what do you want to get out, expect, how do you want to feel?  Craft this without overthinking any specifics and work from there....

2.) Consider Motivation-"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

When mapping out your 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. 

3.) When breaking down your goals, I suggest creating 3 month, 6 month, and 1 year goals.  When brainstorming about my fitness goals I find it easier to separate to categorize generally as "training," which is more encompassing.  You can categorize as skills, rest/recover, and fitness.  This way you can be more specific.  

For instance, in brainstorming skills here are some examples: double-unders, handstand push-ups, muscle-ups, pull-ups, etc.  "I want a muscle-up."  Then you can start looking to identify how you will get it.  (May be integrating 3X10 Negative Pull-ups, transition work, ring support based on level).  If you are not getting to CrossFit twice a week then your first approach would be to look at the larger picture of getting to CrossFit more consistently.

Rest/recovery: This can include commitment to active recovery days and aerobic work, mobility, yoga classes, improvements in diet, supplementation, hydration, sleep, and lifestyle factors.

Fitness: This is more specific in addressing areas you want to improve such as in strength work, different energy systems we hammer daily, larger goals such as committing to GoRuck, local CrossFit competition, or other races.  This can include weight loss, performance in sport, etc.

4.) 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). 

Once you create your goals, use your coaches as resources.  

More to be posted on goal setting....

-CF Balance Coaches

WOD for Wednesday: 

For 7 minutes every minute on the minute complete: 2 Hang Snatches (aim for 75-80% of Max)

Complete the following for time: 

100 Double-unders

50 Ab Mat Sit-ups

40 OH Walking Lunges (45/25lbs)

30 Push-ups

200m Run

Post time to comments.

Comments

[Demelza]

WOD 7:39
Snatches @65#