Goals and Love

Friday, January 3, 2014

Prehab:

Foam Roll lower back
Shoulder Circles w/theraband
Posterior Chain Floss

Warm Up:

2 Rounds:

400 meter Jog
20 Bird Dogs
8 Burpees

Strength

4 Rounds:

4 Good Mornings, moderately heavy
4 Pendlay Rows, heaviest possible

*Rest 60 sec between movements

Notes: This will require two barbells for each athlete.  Feel free to change the weight as needed, but work hard to stick to the rest intervals!  Good mornings with weight can make you very sore. Classic athletes should start with moderate weights and advanced with exposure to this movement can go heavier. Pendlay row should start on the ground each rep, focusing on tight midline to keep the motion strict.

Conditioning

“Nancy”

5 Rounds:

400 M Run
15 OHS (95/65)

*18 min time cap-

Notes: Another girl WOD to measure our progress with! Focus of keeping a tight midline and upright positioning during the OHS and go hard on the run!  If you cannot perform a full depth overhead squat, substitute front squats at (115/75).

Cool Down:

Couch Stretch
Calf Stretch
Accumulate 2 min Plank

I just heard on the radio that 80% of goals set on NYE fail.  That’s no good.  Make sure when you set goals you do a few things:

1.  Set realistic goals that inspire you with an accountability date to get you into action.
2.  Write down your goals and put them somewhere you can see them.
3.  Share your goals with friends, family, a co-worker, and your coaches.

4.  Believe in yourself!

Be sure to set goals in things outside of CrossFit; as much as its great to PR at the box its great to PR at home as well.

A special congrats to the happy couples Ashley and AJ as well as Lela and Brian!!  They both got engaged over the past couple weeks!  Love rules.