Thursday January 2 "Bench 3+"

Goal Setting

Now is that time of year to start thinking about setting some goals for your training.  While you think of difficult, yet realistic goals we also have some attainable goals in mind for everyone in the gym.

1.  You are part of a group of people (some say we are like-minded) who are working on becoming better, more fit, more mobile, and healthier.  Work on branching out and trying a different class time or partnering up with someone you haven't before.

2.  Variety - stop the cherry picking.  We see that the class sizes are lower when OHS, Snatch, and Pistols are on the board.  You may hate them, as I once did, but when you keep working on them they can quickly become movements you look forward to (and maybe love).

3.  As much as we want to RX each and every workout, sometimes you need to leave the ego behind and do what is best for your training.  Additionally, RX also means doing the appropriate standard.  Getting the chin above the bar, hip crease below parallel, and the doing the correct number of reps are all places we can improve.

4.  Equal respect for ALL trainers.  There has been a noticeable difference as to how our athletes accept constructive criticism from a male or female trainer.  Not only do the trainers see it, but others have mentioned it as well.  We are here to help you become better.

5. Equipment - I know many of you find the weight rack to be trying, but it serves a purpose.  The old way weights were put away (dropped or thrown on their face) left them cracked and broken and unable to be used.  It takes 2 extra minutes to properly put the weights away in their correct spot.

Make a few goals for the year.  Whether is be your first pull-up, muscle-up, or increasing your squat clean, even the smallest goal will help you in your progress to overall fitness. Happy New Year!  I cannot wait to see how much more growth everyone has in 2014.

Warm Up

Dynamic Warm-up

Choose a Tabata:

Sit-ups

KB Swings (55/35)

Toes to Bar

KB SDHP (55/35

Skill

Bench Press (5@50,3@60,3@70,3@80, 3+@90)

Metcon

AMRAP 7

10/7 HR Push-ups

30 Double Unders
*Men will perform 10, women will perform 7