It’s time to check in on our past goals, and make new ones.  Instead of posting them on the blog, we’ll be writing at least one goal on the wall at the gym.  For those that haven’t done so already, try to come up with one goal within the next week or so.  The goals should be measurable, and with a deadline no later than the end of March.  One more tip on setting a goal is to start by identifiying a few things you are not good at.  Then try to decide, (and I can help you with this one) of those weaknesses, which one, if improved, will have the greatest impact on increasing your overall fitness.  Here’s an example.  Let’s say Jin currently has a back squat of 500lbs. and a 403m run time of 2:15.  He’s great at back squats and he loves doing them, so he sets a goal to do 575×1 on his back squat by the end of March.  Although increasing his squat to 575lbs. is an amazing and challenging feat, the improvement will have little effect on his overall fitness because he is already well above average on his squat.  A 403m run time of 2:15 shows that his running could definitely use some work, and in doing so would help improve other aspects of his fitness, even if it means his back squat stays the same, or even goes down 5 or 10 pounds.

Legitness of the Week

Helen 200×5 Deadlift (Sweat Shop record)
Ethan, youth athlete age 13, PR’s on Deadlift 215×5
Lucinda 95×5 Deadlift
Mike B. most improved form on Overhead Squats
Mark, Don & CJ all hit huge PR’s on Overhead Squats
Charlie takes over the current top spot for most consecutive Pullups
Jack returns for his 2nd workout at the Sweat Shop

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Thursday’s WOD:

“CJ’s Landing”

4 Rounds

3 Press
3 Push Press
3 Push Jerk

Max reps Pullups (as many pullups as you can before dropping from the bar)
Max reps Squats in 90 seconds

REST 3 minutes between rounds

results:

This entry was posted on Friday, January 15th, 2010 at 9:26 pm and is filed under Goal Setting. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.