Wednesday, 02/01/13

Wednesday, 02/01/13

Welcome back to the box for another year of pursuing your health and fitness goals. Many of you have been with us for six months or more so you can expect to see some workouts that you have done previously come up again soon. This gives you an opportunity to gauge your progress and to set some goals. For those of you less experienced, you’ll still be hitting the majority of the workouts for the first time. Be patient and consistent and the results will come.
Goal setting is a vital part of approaching your training with a purpose, assisting with motivation to train and focusing your efforts in a positive, productive direction. This post doesn’t have the scope to cover this process thoroughly but the following guide to goal setting is a well known approach and can help to get you started. It is important to also realise that it is a dynamic process, subject to change as you adjust your expectations and develop as an athlete.
Success is a habit.
The S.M.A.R.T method:
Specific – Part of the beauty of CrossFit training is that it lends itself perfectly to setting very specific goals. Choose a few Benchmark workouts and strength elements that cover a range of movements, reps and time frames and use these to drive your training. Prioritise performance-based goals, the other benefits you desire from your training will naturally follow if you do what it takes to improve performance – Nutrition, Training, Rest and Recovery.
Measurable – At the heart of the CrossFit philosophy is the belief that your results should be measurable and repeatable: Evidence based fitness. The truth of your progress lies in your actual results, not in physiological tests (eg. VO2 max, respiratory volumes etc.) that are correlates of fitness, not fitness itself.
Achievable –  Nothing succeeds like success. Be realistic – despite what many motivational quotes and speakers have to say, there are limits to your capability. These limits may be far beyond what you perceive them to be, however, set goals that you are capable of achieving. Break a major goal down into intermediate and short term goals so that you experience the success of meeting the smaller goals, important in maintaining a positive mindset. This can be difficult if you are inexperienced. Sometimes it will become clear that you have set the bar too high while other goals may not challenge you enough to require any significant development in your physical capacities. This is why it is a dynamic process, review your goals regularly, reflect on your progress and adjust as necessary. Keeping a diary is a critical part of getting this right. If you haven’t already start one NOW!  I’m sure you’ve heard it many times, writing your goals down and charting your progress is vital.
Rewarding –  What is in this for you? Why is this goal important? You must have a good reason to remain consistent and motivated. Extrinsic rewards (eg. praise from a workout buddy, dinner at a fancy restaurant – with or without your workout buddy) can be useful but are ultimately a very distant second when it comes to remaining motivated. Intrinsic rewards (sense of personal achievement, overcoming perceived barriers) are far more powerful, meaningful and lasting, and again this requires reflection on your progress, not just going down to the shops and handing over the cash for a material object that will have transient satisfaction value. (Except new shoes, that’s a rewarding gift that gives back.)
Time-Framed – Set a time limit to achieve your goals. This requires that you commit to your training to get it done.
WOD
“Fight Gone Bad”
3 rounds for total reps:
Wall Ball (9/6kg)
SDHP (35/25kg)
Box Jumps (20″)
Push Press (35/25kg)
Row (Calories)
One minute per station for max reps.
No rest between stations.
One minute rest between each round.


No Comments
  • Jim King
    Posted at 08:07h, 02 January

    5:15am
    Name – Rnd 1 / Rnd 2 / Rnd 3 = Total
    Ax 101 / 81 / 77 = 259 rx
    Gerard 100 / 80 / 74 = 254 rx
    Syd 72 / 59 / 51 = 182
    Michael R 96 / 78 / 62 = 236 rx
    Chris V 103 / 100 / 85 = 288
    Kim L 75 / 61 / 63 = 219 (4kg WB, 15kg BB)
    Benny 90 / 78 / 78 = 246 rx
    John K 72 / 77 / 66 = 215
    Bec P 70 / 69 / 67 = 206
    Sharelle 99 / 82 / 81 = 262 (20kg BB)
    Suzy 85 / 77 / 71 = 233
    Robyn 71 / 58 / 67 = 196
    Arnie 87 / 76 / 82 = 245 rx

  • Jim King
    Posted at 08:29h, 02 January

    6am
    Name – Rnd 1 / Rnd 2 / Rnd 3 = Total
    Jo G 112 / 94 / 88 = 294 rx
    Bryce H 50 / 49 / 47 = 146
    Nic G 73 / 78 / 64 = 215
    Michael G 85 / 77 / 72 = 234
    Steve H 80 / 64 / 56 = 200
    Craig J 57 / 67 / 53 = 177
    Jack 80 / 70 / 77 = 227 rx
    Hutch 96 / 73 / 75 244 rx
    Trent 140 / 135 / 131 = 406 rx
    Rod 132 / 93 / 93 = 318 rx
    Errol 82 / 68 / 60 = 210 rx
    Caitlin 64 / 60 / 58 = 182
    Emma P 82 / 67 / 64 = 213
    Beast 112 / 108 / 115 = 345
    Tom K 92 / 84 / 70 = 256
    Michael L 98 / 85 / 81 = 264 rx
    Grant E 101 / 75 / 67 = 248 rx
    Jen 71 / 82 / 72 = 225
    J-M 100 / 75 / 63 = 238 rx
    Paul E 75 / 75 / 57 = 207 rx (First Rxd, well done Paul!)
    Probes 113 / 93 / 93 = 299 rx
    Sam H ? / ? / ? = 229
    Ross 70 / 68 / 75 = 213

  • Jim King
    Posted at 17:24h, 02 January

    9.30am
    Name – Rnd 1 / Rnd 2 / Rnd 3 = Total
    Trent J (trial) 95 / 77 / 77 = 249
    Glen B 94 / 88 / 78 = 260
    Kate L 78 / 64 / 61 = 203 rx
    Jono 104 / 64 / 62 = 230 rx
    Gorgeous 130 / 107 / 106 = 343 rx
    Lana 102 / 91 / 95 = 288 rx
    Alex C 88 / 98 / 83 = 269
    Kyle 91 / 58 / 52 = 201 rx
    Toms D
    Gary B 70 / 65 / 62 = 197
    Kath L 82 / 70 / 60 = 212 rx
    AP 131 / 101 / 91 = 323
    Dave C 96 / 75 / 71 = 242 rx
    Jess L 114 / 103 / 87 = 304 rx
    Pip S 105 / 100 / 90 = 295 rx
    4pm
    Seb 63 / 58 / 53 = 174
    Rob M 112 / 102 / 66 = 270 rx
    Bridget 76 / 67 / 59 = 202 (25kg sdhp, 20kg pp)
    Sarah V 78 / 58 / 62 = 198 (15kg sdhp, 20 kg pp)
    Sarah Z 186
    Trav 85 / 67 / 56 = 208 rx (First Rxd!)
    CKZ 66 / 51 / 47 = 164 rx
    Patrina 76 / 65 / 50 = 191
    Brendan J 231
    Damo 264
    Dave M 76 / 61 / 60 = 196 rx
    Gary B 75 / 65 / 60 = 200
    Tarnz 87 / 92 / 54 = 233
    Beast 410 (4 stations)
    5pm
    GT 87 / 70 / 61 = 218 rx
    Andrew H 93 / 63 / 53 = 209
    Clay 87 / 78 / 65 = 235
    Netty 91 / 70 / 73 = 234 rx
    Hayley K 88 / 69 / 65 = 222 (15kg BB)
    Arthur 77 / 63 / 62 = 202 rx
    JC 93 / 80 / 70 = 243 rx
    6pm
    Rob C 102 / 90 / 75 = 267
    Jan G 86 / 87 / 85 = 258 mod
    Sean B 91 / 62 / 55 = 168
    Sam D 80 / 76 / 73 = 229 (20kg BB)
    James K 78 / 64 / 62 = 204 (20kg BB)
    Estella 38 / 44 / 48 = 130
    Kat 65 / 40 / 55 = 160 (20kg BB)
    Camille 52 / 63 / 50 = 165
    JB 63 / 56 / 64 = 183 (30kg pp)
    Shelly C 56 / 61 / 61 – 178
    Alex F 56 / 50 / 50 = 156 (25kg BB)
    Geoff S 65 / 60 / 50 = 185 (25kg BB)

  • Kim L
    Posted at 22:18h, 02 January

    Hey Jim thanks for overestimating my skill. I only did 15 kg bb not 20, working up to it slowly!
    Kim

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