Skill: Pull-up and Muscle-up progressions
SWOD: Push-press 2/2/2/2/2 (If you can beat your old 1RM do it but we will be testing 1RM next week.)
A1) Weighted strict pull-ups 8/8/8/8/8
A2) Turkish get-ups 3 reps on each side x 4 sets
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During a recent conversation I had with a member, he mentioned in passing that he and another member had set a goal to complete a half ironman. I was a bit surprised by his comment, as the “long slow distance” training modality is largely avoided by the CrossFit community, as a whole. As I began to reflect more on his comment, I began to realize that as coaches, we often forget that our members have goals beyond “just being healthy,” and that people have other goals and ambitions, both outside and inside of the gym that they wish to accomplish.
I have realized, in pushing athletes through their daily WODs, that it is not always apparent to the coaches which specific goals each of our members wish to achieve, whether it is to complete a marathon, achieve a Clean and Jerk PR, beat a specific WOD time, or improve in a specific “sport”. I would like to change that, so that we, as coaches, can help you get to where you want to be, or at least provide you with motivation and drive you toward your successes.
Whether you have made goals in the past or not, I CHALLENGE YOU to set some goals, inside or outside of the gym, that you wish to achieve in a reasonable amount of time. When you set goals, your actions become more focused, and you begin working down that path of putting your vision to reality. These goals should be achievable, but they should also be challenging, nonetheless. Goals can be as specific as hitting “X” amount of weight on the Snatch, or can be more objective, such as better positioning on certain movements. If you are totally lost on how to set goals, a good place to start is to set goals in 1 month, 3 month, 6 month, and year-long increments. They MUST also be written out, so that you have something to look back on, or at the very least give you daily motivation to pursue those goals. Once these goals are written out, describe how you plan on achieving them, and what you would like your coach to do to help you reach them, as well. I know that I speak for the entire CFMG coaching staff when I say that I am no longer satisfied simply getting people through their workouts. We genuinely want to help you meet some, if not all, of your goals. If you are serious about making a plan of action, I encourage you to write it out and show your coach.
In review, if you were to set goals today, you would:
1) Write out what you want to achieve in one month, 3 months, 6 months, and in a year.
2) Write out your plan to achieve said goals
3) Show them to your coach
4) Make gains
You should reassess your progress at the end of the month, determine what worked well, and what did not, and then make changes, accordingly. Do not change your long-term goals, just because you did not make a lot of progress in one month. Some months will see little-to-no progress, while others you may see huge growth. Stay the course, and be steadfast in working toward your goals. I will leave you with this last bit of perspective: setting goals (“creating your reality”) is always a better alternative than not setting goals (“wishful thinking”). Again, I cannot encourage you enough to let your coach know your goals, and help us help you! See you in the gym.