WoD 101117 "Forrest"

"Forrest"

Eric has set his 6 week goal to get his First Pull-up.
Have you set yours yet? If not come talk to me today!

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Goal time <30:00

Goals: 

I have been talking with everyone about setting their six week goals. Everyone's name needs to be up on the board by the end of this week. One common question I have heard people asking is how to go about reaching your goals. While I will talk to each one of you about your specific goals the simple answer is CrossFit. For the most part you do not need to do anything out of the ordinary to reach the goals people have been setting. Just come in work hard and don't quit. However there are some simple things to do to make your goals even more obtainable. By adding specific movements to you warm ups you will be able to progress quicker and perhaps surpass your six week goals. I will talk about pull-ups here because that is a very common theme this time around for peoples goals. If you goal is to be able to do an unassisted pull-up then you need to start actively pursuing that goal a simple way to include pull-ups in your warm-ups 2 or 3 times a week. Something I have many of you do already. However now is a good time to think about starting to wean yourself off those bands. A simple way to do that is take the bands down by 1/4 of an inch week and continue doing the same reps in the warm-up. While this may not develop the strength to Angie as RX'd it will definitely get you started towards your first unassisted pull-up. Perhaps you are still doing ring rows in the warm-ups though. Well then you have a bit of work cut out for you. The first step is to get up on the bar during warm-ups even if it is just for some kipping and to stretch out the shoulders Just make sure that while you are up there you start to try and support your weight ( i.e no feet on the box). Then develop a kip with no feet on the box. The goal here is to increase your grip strength. Once hanging is not a problem you can start to add bands so that you can do a few assisted pull-ups and then gradually decrease the band width so that you can do an unassisted pull-up as well. Over all the main point here is to add pieces of what ever you goal is to your warm-up or cool down. This could mean mobility drills for the front rack and hollow positions to improve a thruster or Tabata push-ups at the end of a WoD. Remember to set your goals high we can always re-evaluate your goals later if we need to but lets shoot for the stars, and maybe you land on the moon.

Wall balls Pull-ups and dips

Saturday WOD. Fun Work Out and good time hanging out
after. Remember to bring friends and stay for a drink after

This week we will be writing our goals up on the board. Remember to clear it with me before you put it up on the board. If you are having trouble coming up with something then please come talk to me early this week so we can  work it out.


WOD 101115
50 wall balls
10 pull-ups
10 dips
40 wall balls
8 pull-ups
8dips
30 wall balls
6 pull-ups
6-dips
20 wall balls
4 pull-ups
4 dips
\10 wall balls
2 pull-ups
2 dips

Goal Setting

We will be talking in the Gym over the next few weeks about Goal Setting so I thought I would start us off with a little discussion what your goals should look like. While we will be focusing on goals specific to CrossFit what we talk about can be used for any area of your life and really should be.

When most people set a goal for their fitness it tends to sound a little something like these:

" I want to get into better shape"
" I want to tone ______"
" I wanna look good Nekkid"

I hate to be the bearer of bad news but every single one of these goals is unattainable. They are vague and could have multiple meanings as well as no meaning at all. You can never really say you have achieved any of these goals because their is no endpoint set. and you have no way to create a plan because you have no timeline for them. This is one of the reasons that many people give up and quit. Because the goals they set are unattainable. To avoid this with are goals I am going to help you work out your goals over the next few weeks and then we will track your progress towards reaching that goal.

Here are the parameters we are going to work with to come up with our goals:

First this has to be a goal that we can reach in 6 weeks. I can help you judge whether or not what you have in mind will work but whatever you come up with we can work with to fit our time line. While you may indeed have many things in your head that will take longer than 6 weeks ( Competing in the CrossFit Games for instance) but for now we are going to stick with a short manageable time frame that is still long enough to make some marked improvements.

Second the goal has to be performance based, so lose 10 pounds is not an option. However getting your first pull-up, or completing aWoD in a set amount of time, or running a certain distance in a set amount of time, or lifting a certain amount of weight for a specific lift, these are all acceptable goals to set. Some may be better options than other but we can talk about those 1 on 1.

Third it must be specific. For instance " I want to get better at Double-unders " will not work , however " I want to do 40 consecutive  Double-unders" could  work very well.

Fourth it must be cleared by me. Yes I want you to run your goals by me before you decide on them so that we can talk about what it will look like to work towards different goals

Fifth it must be made public. Preferably both online in the comments section of this blog and on the board in the gym.

So over the next few weeks be sure to talk to me about your ideas and I will be sure to ask you guys as well. By November 20th every one should have a goal set and up on the board. And 6 weeks from then everyone will get the opportunity to reach their goal.


Todays Strength Work Out
worked up to 315 for 5 on the back squat
3x3 145 sn bal
3x3 165 snatch

Todays Met  Con
10 rounds for time
15 Deadlifts ( 135)
15 Push-ups ( to a flat bench )

finished in 15:57