Attaining those Goals

Wednesday, January 30, 2013


Run 400m or Row 500m
Shoulder Prep (as a group)

Gymnastics Warm-up:

4 rounds or 20 minutes for Quality:

50ft  Handstand walk or 20 Shoulder Taps
3 Skin the Cats


5 rounds for total reps of:

2 minute AMRAP of:
30 Jumping lunges (alternating)
20 Ab-Mat Sit-ups
15 HR Push-ups

-1 minute rest after each 2 minute AMRAP-

 Notes:  Scale down the reps as needed to maintain high intensity and quality form throughout each round!

Cool Down:

German Hang, 1 min.
Cobra, 1 min. 
Couch Stretch, 1 min. 
Foam Roll Legs, Lats, Shoulders as needed. download

I want to make one last follow up regarding the multiple “Goals” posts that have showed up on the blog since the New Year. I love learning what drives people and the specific goals, both short term and crazy, were inspiring. So what is the next step? How do we attain our goals, both in the gym and out? I will tie in another of Zeb’s recent posts regarding weaknesses to begin to answer that question.

For my self, if want to make a National level weightlifting meet I need to lift bigger weights.

But it is not that simple, of course. To make bigger lifts at my current ability, I need to squat more and build the necessary leg and core strength to stand up with the lifts I have the technical ability to land under. So raw leg strength is the weakness that I need to attack to reach my goal. From that simple fact, I can devise a program where I take incremental steps forward. 

This is just my example and its a simple one. I am using it because it proves the point I am trying to make in this post. If you want to attain your goals, whether physical or personal, you must honestly assess what your limiting factor is in moving forward and then attack that weakness through some type of program or regimentation. For newer members with goals of better general fitness, the program is to walk in the door as often as they can and do what is on the board to the best of their abilities. Their weaknesses are countless. For seasoned athletes with specific goals it may take a more probing assessment to reveal what it is that hinders that next step forward. If you want a muscle up you are going to have to put some serious time in building gymnastic pulling and dipping ability and the core strength to control you body as it orients up and over the rings. Again, these are athletic goals and easy to program for. If you want to lose weight and generally feel better it is going to take a more rigorous program of nutritional and sleep alterations. Regardless, I think our gym exists for people to achieve their goals. To provide programs and ideas and other fired-up, goal oriented people to surround yourself with and collectively move forward.

So whether you are trying to snatch 300 pounds, do a pull up, or just feel better throughout the day – stay with the program.  

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