Goals, shmoals

Every experienced and inexperienced Crossfitter has goals whether they realize it or not.  Experienced: you have the next fastest Fran time you want to hit or a certain weight you want to get on your Snatch.  Inexperienced: you want to improve your form or get that illusive kipping pullup.  These goals are great to have and are extremely helpful to improve your performance.  But can you accomplish your goal within 2 months, and did you write them down??   No, well then you need some short term goals, and they should be written down.

There is a completely packed goal board at CFSB, but maybe they are are long-term goals or your name wouldn’t fit on the completely packed board.  That is OK, its the short term goals that keep you from getting bored.  Especially if you are trying to continually improve, make 2-week goals that are skill related: 1 second longer handstand, 5 consecutive double unders.

Chad reaching for his goals

By writing down your goals, and keeping them handy (your CFSB log book cover is a great place), you know what to work on every day, whether wall squats as a warm-up or adding an extra stretching session every day.

Every person at CFSB should have some goals to accomplish in the next 6 weeks, and should write them down, especially if you aren’t doing the Paleo Challenge.  You just did “Helen” and the “Air Force WOD”, which one did you struggle on??  If you struggled on a movement in the “Air Force WOD” like the overhead squats, you should do it every day as a warm-up, building up the weight.  If you used the the green band on the pullups in Helen, try to only use a blue band or get a couple kipping pullups in the next 6 weeks and do a “Helen” closer to Rx’ed in 6 weeks.

They have goals. Do you?

Goals don’t have to be WOD related… maybe you want to touch your toes, avoid those donuts at work, or get more than 7 hours of sleep a night, anything you want to improve is a good goal.  So write it down, work on it at least every couple days, and in 6 weeks, see how you did!!

Workout of the Day 8/23/2010

A. Press 2-2-2

2 20M sprints in between each set. Build up to max speed and taper off the last 10M

B. 10 Snatch (Power or squat) 135/95
3 Rounds of Cindy
10 Snatch
3 Rounds of Cindy
10 Snatch