MICHELLE
Warm-up: 5 Rounds
LIGHT! wall balls coupled w/ shuttle run (two cones) (5,5)5
Strength: Deadlift
Deficit Deadlift (15)2
Deadlift (15)2
Build weight on each set.
WOD: TRASHED
For Reps:
4 min to Row 500m and max reps on Deadlift 135/115
Rest 1 Min
4 Min to Row 500m.and max reps on Clean 115/85
Rest 1 min
4 min to Row 500m and max reps on Thrusters 95/65
Score is total Deadlift, Cleans and Thrusters.
Icing: Shoulder mobility of your choice!
GOAL SETTING
Exercise is all about improving your performance, but we can only validate the improvement by measuring the results against a target. So, setting goals and sticking to them is an important part of the overall exercise philosophy of CrossFit. Setting goals are crucial to an athlete’s continued success. We believe this so much that we offer one-on-one goal setting sessions to make sure you are on track to accomplish everything you ever dreamed of.
Let’s be honest, sometimes goal-setting can be hard, so let us help get you started. Keep reading………..
1. THINK ABOUT WHAT YOU WANT.
Why are you doing CrossFit in the first place? Do you want to increase your strength? Look better naked? Do you want to beat your best mate in a marathon? Think about what you want out of your training.
2. BE SPECIFIC.
Setting precise, specific goals will make it easier for you to track your progress and feel accomplished when you reach your goal. Whether you want to be able to do fifty pull-ups, run a 10km race, or fit into an old pair of jeans, be sure that your goals are specific.
3. ATTACH DEADLINES.
Deadlines can be the kick in the butt that you need to get out and work toward meeting your specific goal. Attach a date that you would like to accomplish your goal by, make a timeline, and start working toward it.
4. BREAK YOUR GOALS UP INTO MANAGEABLE PIECES.
Some goals are big and take a long time to accomplish, so help yourself out by setting a series of smaller goals that eventually lead to meeting the big goal. Meeting several small goals will still keep you feeling positive and confident as you work toward meeting the big goal
5. WRITE THEM DOWN.
There is a certain power in writing goals down. Once you have a written list, you have a physical thing to return to when you need a boost or a reminder of why you are working so hard. Keep your goals visible so that you are reminded of them every day. Use positive language when you write to keep your list upbeat.
6. SHARE YOUR GOALS WITH OTHERS.
Whether you have a gym buddy or a supportive friend, share your goals. That way you have someone else cheering for you and you will also be held accountable to keep on working toward those goals. CrossFit is community-based…..Hmmm.
7. REMEMBER THAT GOALS ARE NOT STATIC.
Once you have created your list of goals, keep this list handy as a reference point to track your progress. However, as you make progress, don’t forget to set new goals. Always have something new to work toward so that you are constantly striving for improvement.