14 Oct 2012
Monday October 15th – SMART GOALS
Have you set any goals for your training and life this past month? 6 months? Year??
It is incredibly important to your development as a crossfitter but also as a person. Goal setting helps to develop and understand your vision for life and/or aspects in your life.
So how do you set goals? Here is a basic tool to follow:
SMART GOALS (Specific, Measurable, Attainable, Realistic, Timely)
This link is probably the best breakdown of how to develop your goal but all your coaches and other students can help you develop one. http://en.wikipedia.org/wiki/SMART_criteria
I want you all to think about what you really want to achieve in your training and set a goal based on that! Post your goals in comments! We need to see them to help you succeed.
Once you have that goal then make one for something else in your life
Warm Up/TECH:
Hip Mobility – Otherwise Known as Sheppys favoruite Hip Mobilty. Spend time working the Front to Back motion on both legs and then the back to front. You should be doing 5 reps per leg and repeat 3 times!
WOD:
With a Partner complete the following: (In this order and one partner working at a time except you run together)
800m Ball Run
100 Hollow Rocks
200 Box Jumps
100 Over/Under
200 Double Unders
800m Ball Run
Happy Monday
Dashie
11 Oct 2012
Hallowe'en Tickets are in!
Hallowe’en Tickets are in!
$10 in Advance
$20 in at the Door
Just ask a coach and they will hook you up.
All proceeds go to The Nutts fund.
Friday’s Warmup:
Coaches provide a thorough Dynamic Warmup
then
Wall Acceleration Drills
Friday’s Skill/Strength Element:
15M Max Effort Acceleration Sprints X 4-6, 1.5-2min rest
Athletes/Coaches focus on:
1. Driving the lead arm up off the line
2. Triple Extension of the Power Leg off the line
3. Achieving a 45% angle off the line
Friday’s Workout:
7 Thrusters (105/75)
7 Pull Ups
7 rounds
Rest 1 minute between rounds
Saturday’s Workout:
Big Team Chipper
In teams of 2, one member working at a time –
150 Walking lunges
100 Push-ups
150 Double-unders
50 Knees to Elbows
10 Rope climbs
100 Box jump (24/20″)
50 Overhead squats (65/45lbs)
50 L-pull-ups
100 Sit-ups
A
11 Oct 2012
What Good Technique Looks Like
Athletes are visual learners. We have to look at something to figure it out. It goes right back to the way we learned when we were babies. Imitation.
Here is a link to several videos to illustrate what we are trying to accomplish with your form. Have a look several times at each.
The master himself: Dr Nicholas Romanov
