How hard did you push today?
“…the people who get things done, who lead, who grow and who make an impact…those people have goals.”
New Year’s resolutions are a common tradition this time of year, but are usually created without much thought and long forgotten by Valentine’s Day. This is not the case at Orange Coast Crossfit. The purpose here is to help you set three specific and realistic goals in your CrossFit training. Why three? If you have any more than three at one time, it can become easy to lose focus. You may end up frazzled and trying to chase too.
Choosing Your Goals
All goals (personal, health/fitness, professional, etc…) should be created as S.M.A.R.T. Goals. That is, they should be Specific, Measurable, Affirmative, Realistic and Time bound.
For example, if one of your goals is to get stronger, that’s not very specific. Saying that you want to get ripped is bit more specific, but not what we’re looking for. Telling me you want a 500 lb deadlift is very specific, and that level of specificity is what you should aim for.
It also helps if your goals are mutually agreeable; all three goals should be similar enough that you’re not working against yourself. For example, if you were to list your goals as: 500 lb deadlift, complete an ultra marathon, and 20 unbroken dead hang pull-ups, you can see that one of these things is not like the other. That’s not to say that you couldn’t pursue a big strength goal and endurance goal at the same time, but it’s going to be easier to achieve your goals if they all fall under the same umbrella.
To help you decide which goals to focus on, make a list of everything you want to accomplish/things you suck at. This could be things like mastering double unders, handstand push-ups, or taking 2 minutes off your 2K row time. Make the list as long as you want, but remember to be specific. Once you have everything written down, look for commonalities in the list and then regroup these similar items under categories such as: Skill, Strength, Endurance, Looking Good Naked, etc. Now, of these categories you could either choose one, like Skill Work, and focus on the top three items, or take the most important items from each category to form your list of goals. Narrowing it down to just three goals may end up being more challenging than coming up with fitness goals in the first place.
Developing a Plan of Attack
Now that you have three clearly defined goals, you need to develop an accessory training plan to achieve them. This can be done by either adding some of the work into your warm up, after the workout, during an open gym session, or on your own time. Don’t think that just because you’ll be doing this supplemental training on your own that you’re completely alone. If you don’t know where to begin, just ask one of the trainers. Any one of them can help put together a program specific to your needs.
Once you have your three goals, share them with a friend or coach in the box. This makes your goals public, present, and holds you accountable. And now that the goals are out there, it’s time to start kicking ass!!
Workout of the Day
A1. Back Squat 8-8-8-8
Rest :30
A2. Weighted Push Up 8-8-8-8
Rest 2:00 b/w A2 & A1
B. Tabata Intervals
For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
Push Up
Sit Up
Air Squat
Double Under
The score is determined by adding up the lowest number of reps in any set of each exercise.
Example:
10 Push Ups
12 Sit Ups
15 Air Squats
21 Double Unders
This score is 58.
Posted in Main Posts | Comments Off
