<<<Goals>>>

The GARAGE DOOR is in need of some serious decoration/motivation.    Yes, I am talking your fitness goals for 2017. Let’s, (EVERYONE), get them written up over the course of this week.
Here is how it will work this year:
1.  You will write down two or three fitness specific goals. Examples would be, I will lift a specific amount of weight lifted or execute a specific number of pull-ups or execute a new skill such as a muscle-up. It could be something to do with body-composition such as your weight or body fat. Another example might be a specific number or time to achieve on a benchmark WOD, such as improving your Fran time.
2.  Next you will write a goal related to some activity outside the box. One objective of CrossFit is to try new sports/activities. Example here would be, I will climb 2 14er’s during the summer, or try to water-ski for the 1st time, or to take part in an Adventure Race.
Remember your goals must be SMART!!!
Specific – Use concise language not generalities in describing the goal.
Measurable – Goals must be quantifiable. ie. a specific number or time is achieved.
Attainable – Don’t go too far overboard when setting goals. Run a 10k. race or Run a Marathon.
Relevant – Your goal needs to be really important to you.  If it is not, you won’t be that interested in working towards it when it times get tough.
Time Sensitive – Set a time limit on when the goal will be accomplished. This helps eliminate procrastination.

The KICKER is, your goals on the door will definitely benefit your CEC score. That is a hint folks.

Clean Eaters

Week 1 Scoresheet/Food Journals, are due in the box by the end of the day today.  Pick up Week 2 sheets, they are in the box next to the turn in box.

Warm-up, (15min):   3 Rounds of Row 500m., BBW4S.  Dynamic Stretch.

Strength, (15 min.):  Squat Snatch
3/50        3/60        (3/70)3

WOD: OBLIVIAN

For Time:
Buy in 50 Cal Row
4 Rounds
35 Double Unders 2/1
15 Power Snatch
Cash out 50 Cal Row

Icing: Tabata Dead Hang / Handstand Hold