Monday 141229

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Strength

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Back Squat

20 reps @ the load you used for 20 last week + 5#

This is the last week of the 20s. Stay focused and you will soon see your effort pay off!

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WOD

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Complete 3 rounds for max distance:

Row 3:00

Rest 3:00

Built in rest = go hard!

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Did you meet the goals you set for 2014?

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A goal without a plan is just a wish.

– Antoine de Saint-Exupery

We’re a few days from wrapping up 2014. This is the time many think up a resolution for the coming year. Don’t do it. Why? Because they’re lame. And not effective. How many of you have ever come up with a New Years Eve resolution and actually pulled it off? I bet not many of you. Ever know someone who has finished what they started on 01/01/XX? Like for real finished it? Probably not. There’s a reason why. Most folks come up with a cliche resolution like to “get fit” or “loose weight” or “be better with money” or whatever. The problem with those is they’re vague. Non-specific. You’ll never know if you achieved it. Yep, resolutions suck.

What doesn’t suck are goals. Specific, measurable goals. Ones that there’s no doubt when you get there, no doubt that you’ve made it. Oh yeah, they have to be achievable as well. Goals like that kick ass. They’re awesome. If you’ve ever had your eyes open when you’ve walked through the door, you’ve seen our Goal Board. We created this for 2014. Though we hate resolutions, the New Year is a great time to revisit old goals and create new ones. A year ago we asked you to write some fitness-related goals on the board and to tell your friends about them. Then we asked you to come up with a plan to make those goals a reality. Once you write them down and tell someone about them, there’s a measure of accountability. Every time you walk through the door you immediately see your goals along with all of your CrossFit friends’ goals. Right there in plain sight as a reminder to keep on track and work towards them.

So, for those of you who wrote something down, how did it go? Did you make it? Did you get close? If not, now’s the time to figure out why. If you didn’t achieve your goal, it’s not time to throw in the towel. Maybe the goal was a little too ambitious. Maybe other life goals outside of your fitness took priority. It’s not time to get down, it’s an opportunity to revisit them, alter them, set some new ones, and get back to work and yes…put them up on the board! The quote above the post is absolutely true. You need a plan for your goals. If you need help, get with one of the coaches and we’ll get you started on the right track. On January 1st we’ll erase the board and start over. What are you going to put up there for this year?!

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