Goals
It’s time to talk about goals! Â First things first – congratulations to
Adessa for her 3 linked toes to bar
Renee for her ring muscle up (eeeeee!)
Tracia for her 5 1.5 pood kettlebell swings
JT for his 5×5 high bar back squat at 250#
Niki for running a f**king marathon
Katie for finishing the Baltimore Marathon and
Dan for his 245# clean!
These were the completed goals on our “goal board” connected to the whiteboard.  (I encourage those of you who completed goals recently and didn’t write them on the goal board to do so here and to start using the goal board too!)  Now it’s time to look forward and pick some goals to be working on for the rest of the year.
Our goal board is now a blank slate.  I’d like everyone to start thinking of what they would like to accomplish before the year is out.  Remember, we always want our goals to be specific (as in the number of reps or a weight, not “a lot” of pullups or a “heavy” snatch – if you want to PR a lift, pick a weight!), measurable, meaningful and attainable.  And then write them down.  Instead of making this goal for the month, we’re asking you to pick something a little bit more long term.  This will not only give you a little more time to work towards them, but should also help keep you on track through the holidays when lifestyle choices can be influenced more towards the not-so-great.
For those of you who geek out on this stuff as much as I do, I’m posting an interview with the amazing
where he talks about lifestyle choices that not only affect our performance in the gym, but have a huge (and overly ignored) impact on our day to day life. Â (If you don’t love K Starr yet, then you don’t yet know how many of his ideas I steal…)
So choose who you want to be come 2014. Â If you need help, ask a coach! Â (That is, in fact, a huge part of what we’re here for). Â Let’s not wait for the new year to start making resolutions. Â Building the new you starts now.
STR:
Pushing Volume Training
EMOM 20
WOD:
8 rounds
8 KBS (2/1.5)
20 double unders
VOL: 10 mins of 2 strict push ups, rest 3 push up on argo
WOD: 8:04 (1.25 pd, singles)
Wish I did 1.5pd since the singles was enough of a break that I did swings unbroken. For some reason, my hips were alive.
2013 Goals
Clean and Jerk 1RM 120#
String 5 Double Unders
Get One Knee to Elbow
Will post on goal board later since I thought of these up on drive back from 630a. Not gonna lie I was intimidated by the board, but I find it keeps me focus now. Hope people keep setting and trying.
I liked that movie, Argo.
I also like the idea that your hips are more alive today for some reason.
Hahaha apparently my autocorrect likes argo too! 🙂
I forgot to mention, 630 was rocking it today!
the hips are aliiiiveee… with the sound of music #whichdependsoncoachsoundtrackofchoice
VOL: 4 pushups for first 10 minutes, then 5 pushups
WOD: 9:36 w/ 1.5 pd, singles
1.5 pd felt surprisingly good, next time 2pd!
Volume: 2 kipping handstand pushup drills, tripod to plank, then 2 pushups
WOD: 11:23 Rx
I definitely want another crack at something like this when I’m in better jumping shape, I couldn’t get more than 3 or 4 in a row for a couple of the middle rounds. 2pd wasn’t bad with only 8 in each round.
Volume training: 1 strict HSPU. I did 2 for the first round or two, but wasn’t going to be able to maintain it. Next time can I do 1.5 HSPUs per round?
Wod: 7:27rx. Got through a few rounds of doubles unbroken. Booyah.
Well, shit, let’s celebrate accomplished goals then. I know there were more goals smashed than listed. Ben at his weightlifting comp, Tricia on her whole 30 and so on.
Tonight, after evening classes, indo? I’ll be going over at 8:15pm.. ish. A few have said they’re coming too. See ya there!
Volume training: 2 strict HSPUs. This lasted for 13 rounds then 1 (sometimes 2 again) til the end.
WOD: 7:04 Rx
I definitely had to go to that dark place for the last 2 rounds. Just missed getting under the 7 min mark.
New goals to achieve before 2013 ends: kipping HSPUs, and a 145# OHS.
Congrats to all those who achieved their goals! Here’s to a better, fitter, stronger you!
6:01 rx. Lots of ropes jumped.
I did Thursday WOD at 6 and Friday WOD at 7;
Front Squat 140# PR
WOD 8 round and 1 burpee @ 65# Ugly ugly snatches
Volume training: 5 ring push ups… easier than reg push ups… hmm
WOD 7:29 singles and 1.25 pood… I like that one.. let’s me get a little closer to using 1.5 in a WOD some day.
WOD: 7:20 RX Double are coming…slowly.