Goals, Take Three

Wednesday, January 23, 2013

Mobility/Warm Up:

-T-spine Smash

Group Warm Up:

-Shoulder Prep

Gymnastics Strength:

5 Rounds for Quality of:
-5 Strict Handstand Push Ups -or- Dumbbell Press
-3 Skin the Cats

*Rest 30-60 seconds between movements
*Alter ROM on HSPU’s as needed to keep perfect form


5 Rounds for MAX REPS of:
-Body Weight Bench Press
-Pull Ups

*Rest 2 Minutes between rounds

Notes:  If you cannot perform bodyweight bench press for reps, choose a weight that you can perform at least 8 reps for your first set.  If you cannot perform at least 5 pullups, use bands as needed!

Cool Down:

-50 Abmat Sit Ups
-Foam Roll Lats and Shoulders
-Banded Shoulder Distraction


The permanently “pit stained” PCF shirt…gross

A New Year, a new commitment.

I spent the year of 2012 trying to balance two jobs (Paradiso CrossFit/Part Time Physical Therapy), school, a beautiful girlfriend (truth), a puppy, and riding my bike around all of LA.  Although I finished the year with much success in everything, I realized that I have put myself on the back burner.  I was not working out, maybe CrossFit once a week and a distance run here and there.  My nutrition was awful (to my standards) and consisted of mostly buying my food at the nearest grocery, be it Rainbow Acres or WF Venice.  I hate to admit that there were times I would not eat until 2pm, grab a snack here and there, and finally when I reached the point of ravishing, I would eat everything within arms reach.  Only then to slip slowly into a food coma and take a nap. 

Mid-December I noticed a lot of grey hair.  Although I was able to maintain my weight, I was beginning to be soft….let me rephrase…I was soft.  Just doughy.  

Now that the New Year has arrived, my schedule has completely changed for the better.  I quit my second job to open up space and focus and I am done with school (for now).  Priority #1 is me.  A close second would be that beautiful girlfriend I mentioned earlier.  I have started to consistently work out again and the results have been great and at the same time frustrating.  I look at everyone that comes in the door and I see now just how far I have fallen from the top athletes at both boxes (both boxes, now that’s fun to say).  

That being said, I am making a commitment to train harder than I ever have before.  My intentions may not be to qualify for the CrossFit games (note:  I do demand that we make Regionals again) or to win a local competition.  However, I want to improve at everything every day and feel healthy.  My goal is to lead by example, train at a high intensity, work on my weaknesses (both fitness and coaching), be disciplined with my nutrition and eat complete meals, go on adventures with my family and friends, and love my life.  Thus, my request to you, the members, is to keep me accountable.  I can only be as great as the people I surround myself with.  I look forward to dominating life with you all going forward.


You might also like