wod

Wednesday 7 November, 2012

By 11/06/2012 No Comments

This week’s Whole Life Challenge, um, Challenge:  Goal setting!

This is SUPER important to your progress here.  In the intro session we talked about what goals you wanted to achieve, and continually updating those goals is vital.  What movement do you want to learn this month?  How strong do you want to be in 6 months?  What weight do you want to be by spring?

Write them down in your journal somewhere (back page works great, or the “Goals” section in the back of the CFT Journal).  Make sure you look at these every now and then- this is your motivation to show up to class, make sure you’re eating right, and hit the workouts hard.

It also is a big help to look back at the road you’ve taken, and see how far you’ve come.  I can remember when 155lbs was my max power clean- I thought it would never go up!  Three years later, and my new goal is 275.  Have you seen the progress that others have been making in the gym?  Nikki, Jenn, Josie, Carlos, Cedric, and Marna have all lost NOTICEABLE inches since joining (among others!), and Angela, Jillian, and Jason are hitting are doing great on their lifts and gymnastics.  Don’t sit on the sidelines- get in the game!

IMPORTANT:  Friday the 9th will be your last day to log points for the Whole Life Challenge.  The FINALS are at 9am Saturday.  We’ll have the points tallied up for prizes that day.  If you cannot attend Saturday, contact me as soon as possible to work something out.

Lawrence will be out of town visiting a friend at Walter Reed Medical Center in DC this weekend.  He was wounded in Afghanistan and just returned to the States.  Keep them in your prayers.

-Jeff

WOD

*This is one continuous effort broken into 12 minute cycles which begin with a 800M run for time.

12 minutes to:

Run 800m – for time.

With the remainder of the 12 minutes:
Establish a 3RM Power Clean.

12 minutes to:

Run 800m – for time.

With the remainder of the 12 minutes:
3 attempts, for total reps, of UB Ring Dips.

Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

12 minutes to:

Run 800m – for time.

With the remainder of the 12 minutes:
Establish a 1RM Push Press.

Brian Lee

About Brian Lee

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