<<<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.  Some have wondered what is the point of setting goals, well here it is in a nutshell……………
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 two 14er’s during the summer or, I will try to water-ski for the 1st time or, I will 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 completed goals on the door will definitely benefit your CEC score. That is a hint folks!!!!

Warm-up, (15min):   Jog or Row for 5 Min. Dynamic Stretch w/Emphisis on Shoulders.

Strength, (15 min.):   Take 10 minutes to warm-up the barbell movements in the WOD and establish the weight you are going to use.

WOD: ABUNDENT COMPLETENESS

7 Rounds For Time:
7 S2OH
7 Hang Power Clean
7 Thrusters
7 Deadlifts
7 Burpees Over the Bar
7 T2B
7 Pull-ups

Icing: Twisted Cross, 2 Min. each side