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WEEKEND WOD

2
Jan

WEEKEND WOD

goals_wordle

Frenzy is that time, 2016 is here – what are you doing to tackle it? What are your goals?

Start with making sure your goals are SMART—specific, measurable, attainable, realistic, and timely. Let’s take an example, say “be more fit”.

 

Specific – first you have to be more descriptive about what “more fit” means to you. Does it mean hitting some benchmarks in the box? A faster Fran? Finally getting those kipping pull-ups? RXing more WODs? Or is it more about how you look? Bigger biceps? Better definition in your back? Don’t hold back. Be really specific and WRITE IT DOWN.

 

Measureable – now you have to find a way to measure your “be more fit” goal. Is it a faster 1K row or mile run? 30 lb PR on your deadlift? Getting to the box at least 3 days per week? How are you going to measure your goal? Again, write it down.

 

Attainable – what can you accomplish in the year? The answer is a lot, but if you are brand new to the box AND exercise in general, muscle-ups probably aren’t in the cards for you this year. But you can think about cutting time off of benchmark WODs, getting those pull-ups, or graduating to the 20″ box for jumps. Not sure what’s realistic for you? We can help you find that sweet spot of pushing your limits, but not putting the goal out of range.

 

Realistic – if attainable is what CAN you physically do, realistic is the part where you think about what you WILL ACTUALLY do. Change is hard, and we need to be honest with ourselves about our track records and past challenges in attaining goals. Will you get to the box enough to reach your goal? Is that feasable for you? What if you get sick or work gets busy?

 

Timely – set a deadline. Even better? Break that up into benchmarks for the year. By the end of March I will add 10 pounds to my thruster. By the end of June I will be doing band-less pull-ups. By the end of September I’ll be RXing Fran. By the end of the year, I’ll cut 2 minutes off that time.

 

Beyond being SMART about the goals, you need to plan how to achieve them. What does it look like on a daily, weekly, and monthly basis to work on your goal? What are some obstacles that can stand in your way? How will you get around those? The more you visualize and are proactive about the potential problems and realities of your goal, the more successful you will be.

 

So, good luck with your resolutions. We hope you’ll add “drink more water”, “get more sleep”, and “spend more time at Frenzy” to your list!

 

Happy New Year!

 

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WOD

 

EMOM in 12 min

 

Min 1 = 6 Squat Cleans (155/105)(135/95)(115/75-55)

Min 2 = Max Pull Ups in :40sec

 

then…when clock hits 15:00

 

AMRAP in 8 min 

15 STO

15 Burpees

 

then…when clock hits 25:00 

 

4 Rounds of:

 

20 Push Ups

20 Empty BB Front Rack Step Ups