Monday: New Week, New Goals!

Monday: New Week, New Goals!

Monday: New Week, New Goals!

Congrats to High Voltage Vixen Emily on completing the Endurance Course with Coach Katie! She improved her half Marathon time by over 10 minutes! Show Emily some love in the comments! 

New Week.

New Goals.

Each week we get to build upon the success of prior weeks training successes.

And each week we get to start new with habits choices and goals.

It’s really an awesome thing – but we have to take advantage of that opportunity.

Here’ 3 steps I’ve used for about 12 years not – I stole them from an old roommate at the Olympic Training Center.

1- Write down your weekly goals. If it’s that important to you put the pen to the paper.

2- Keep them visible. Our weeks get crazy. I kept mine next to my bed on the wall – that might not be the best place for you if you have a nice bedroom (I did NOT). Next to the mirror in your restroom is great because it’s usually the first & last thing you’ll see in the day.

3- Keep track of them. Don’t throw old ones away. In fact it’s pretty cool to see old goal sheets you’ve made. Most importantly keeping old goal sheets helps you build realistic weekly goals for upcoming microcycles. Our bodies can generally make about 1-2% gains in a good week…so having the old sheets with us helps from overreaching.

Remember the glam is the grind #carlpaoliquotes.

And the best changes are made when we’re consistent accountable and coachable.

See you at the box this week!

~Tim

Pre-Skill Structural: GHD Sit Ups x5-10 reps x3 sets
Skill: Back Squat x 10 reps 30×1 for 4 sets –

WOD: 10 min AMRAP
8x Burpees
100 Jump Rope Passes any way

Pre-Skill Structural: GHD Sit Ups x8-10 reps x3 sets
Skill: Back Squat x 10 reps 30×1 for 4 sets –

WOD: 10 min AMRAP
10x Burpees
30x Dubs/100x Jump Rope Passes

A. 3 Sets: Backsquat
Reps of 20 (set 1) 10 (set 2) 10 (set 3) all at the same weight

rest 2-3 Min betw ses

Bx3:
B1. Press x5 reps 30×1 (up from 20×1 last week) rest 30 sec
B2. GHD Sit Ups x10-12 reps rest 30 sec

C. 7 min AMRAP
10x Burpees
30x Dubs