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:

 January is just 4 weeks away so it’s time to look back at the goals each of us set back in September and see how we’re doing.  Click here to view your goals (if you posted them) back in September.  Setting goals, actually writing them down, or even better, posting them for public display, is a great way to stay motivated, keep you on track, and hold you accountable.  If you’ve never done it I strongly recommend it.  If you are not yet comfortable posting your goals to the public, just write them down in your exercise log book.

**SPECIAL SCHEDULE THIS SATURDAY ONLY**

Because we’ll be hosting a 5K event at 9:30am this Saturday December 5th, THERE WILL ONLY BE ONE CLASS OFFERED ON SATURDAY AT 8:30AM

Post to comments your progress and predictions for the final few weeks. 

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Friday’s WOD:

A.) Snatch 
5-5-3-2-1-1

B.) 4 Rounds
4 Hang Power Snatch
5 Overhead Squats
6 Burpees

results:

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Saturday’s WOD:

compare to 9/1/09

4 Rounds

15 Deadlifts
15 Ring Dips
20 KB Swings
403m Run 

results:

It’s time to look back at the first set of performance goals that many of us set back in May of this year.   Did you meet them?  Exceed them?  Come up short?  If so, by how much?  Also, it’s time to set some more goals.  Setting goals a few months back has really re-ignited my own training focus, frequency, and intensity.  Setting performance goals, and training within the CrossFit community, is truly one of the most effective to get results.  Even if your primary goal is to lose some body fat and/or gain a little muscle, setting some measureable performance goals will keep you motivated to train, and as a result, you will easily achieve your body composition goals.

Post to comments your 4 month goals and review any previous goals you have set.

Goals can be any of the following:

• Performance Goals
• Nutrition goals
• Lifestyle goals (getting a minimum # of hours sleep each night, minimum # of workouts each week)
• Should be measurable (5 unassisted pullups, deadlift 2x body weight, 403m run in under 60 seconds)
• Goals should be as specific as possible.

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Friday’s WOD:

30 KB Swings
403m Run
20 Overhead Squats

403m Run
20 Front Squats

403m Run
20 Pullups

403m Run
20 Wall Balls

results:

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Saturday’s WOD:

Skill & Strength Development:
Hang Squat Cleans
—————–
Finisher:
10 Minute Limit

403m Run
Then perform as many Hang Squat Clean reps as possible.  Leave enough time to complete (1) 403m run BEFORE time expires.  If you return from final run with time remaining you may not resume Hang Squat Cleans.  If you exceed 10 minute time limit, 1 rep is deducted for every second you are over.

results:

CrossFit Sweat Shop: Walnut Creek, CA

Levi’s induction into the Muscle Up Club

Back in May I had a post about performance based goals.  Several of us, including myself, posted our goals.  Since many of us used the end of August as a deadline for reaching these goals, I figured now that we are 4 weeks away we should revist these goals and see how everyone is doing.

Speaking of goals, big performance props to C.J. and Levi for getting their first Muscle Up this week!  Both of these guys are still really new to CrossFit and they have already reached a major milestone.  Nice work gentlemen.

Post to comments how you are coming along on your goals, and any obstacles you are encountering.

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Thursday’s WOD:

As many rounds as possible in 18 minutes:

6 Dumbbell Burpee/Squat Clean/Thruster (yes, that’s one movement)
9 Pullups
12 KB Swings

results:

How many times have you said, “my goal is to lose 10 pounds.” ?  Were you successful?  The problem with asthetic based goals is, they don’t work.  One of the main reasons is that it isn’t absolute.  Even a goal such as “losing 10 pounds” can easily get blurred if you are doing any resistance training and you happen to gain some muscle.  Also, having a 10 pound weight loss as your goal isn’t that strong of a motivator when you are tempted with junk food items or you are on the last round of a grueling workout and you want to slow down, or even quit (see Wednesday’s WOD).  Performance based goals, on the other hand, are absolute, they can be performed, documented, and repeated.  Others can validate these goals as they see you perform them.  They are unequivocally superior to asthetic based goals!  At this point you may agree that performance goals are great, but you are still thinking, “…I don’t care if I can do 30 pullups, run a 6 minute mile, and deadlift 2x my body weight…. I WANT TO HAVE A SEXY SIX PACK!!”  The key here is to set performance goals, train for them, and train hard.  By doing so you will, without a doubt, achieve the body you desire.  Try it, the cool thing is it’s pretty damn fun along the way… you’ll be doing things your friends find impossible and probably even things you previously thought impossible. 

I’ll be happy to help anyone brainstorm a couple of short and long term performance based goals.

The race for the first muscle up at the Sweat Shop is pretty close.  There are at least 3 guys that are really close to getting their first MU.  To add a little fuel to the fire I’m going award one free month to the first male and female to achieve a muscle up.  Males must go from a elbow locked and wrist turned out position.

Post to the comments section a couple of your performance based goals.  I’ll start…

Thursday’s WOD:

4 Rounds

403 meter run
12 Ring Dips
15 Situps
12 Ring Rows (or Pullups)
15 Box Jumps