Here are some comments I see posted often – “I need to work on _____” or “Gotta practice _____ more”. Many times, those are just hopes and dreams. Rarely do those comments turn into action. Maybe it’s because you don’t know where to start. Or maybe there are just SO many things you need to work on that it’s overwhelming.
Talk to a coach. We can help you narrow down your goals and come up with an action plan. We can provide tips and tricks during class, but if you want to really nail down a weakness, you have to spend extra time doing it. Let us help you focus that time on useful practice.
What are your goals for 2015?
AMRAP in 20 min:
10Β C2B Pullups
20 Back Squats (95/65#/40%)
30 double-unders
Please cancel my 6am class
I have to work
Sorry for the short notice
M+WUx2
Group WU+Mob
Movement prep
AMRAP: 20 mins
10 ring rows
20 back squats (40%) 45lb
90 singles
5 rounds + 33 singles
QOD: To get my drivers license, hopefully on my first try…
Group Mobility
15 Burpees
AMRAP in 20 min:
10 C2B Pullups (scaled to ring rows)
20 Back Squats (95#)
30 double-unders (scaled to 75 singles and 5 DU’s)
4 rounds & 5 Ring rows
Thanks, Kevin.
Goal for 2015: Attend 175 classes
WUΓ2
Group MOB
Movement prep
WOD: AMRAP 20 min.
10 pullups (ring rows)
20 back squats @ 40#
30 DU’s
4R, 7 DU’s (first WOD, all DU’s. Yay!)
QOD: Master DU’s, starting today! Toes to rings.
Great job on your doubles, Jackie!!
You are a great teacher!
…and a donation of 15 burpees.
Crossfit Goals:
Get T2B
Be able to get 100# over my head
Ring dips
Clean 130#… I’m at 110# now
nice goals π
Also, thanks for the shoe advice! Just came back from a wod and they are perfect!
Mobility
WU
Group mobility
Movement prep
WOD: AMRAP 20 min
10 ring rows
20 back squat @ 55#
90 singles
4 rounds + 58 skips
Goal: 2 consecutive pull-ups
I’d also like to increase my clean, been stuck at 95/100# since the 2013 open π
Congrats Jamie on your first class!
QOD:
Muscle-up by end of Lifestyle challenge
Better cardio.
RX Fran
The wheels are already in motion. π
QOD: run my first half marathon and hit a body weight clean and jerk.
Mobility
WUx2
Group Mobility
AMRAP in 20 min:
10 C2B Pullups
20 Back Squats @ 65#
30 double-unders
Total: 5Rounds + 10 BS Rx
Mob + WUx2 + Group WU
WOD Rx = 5 rds + 10 C2B
Note:
– C2B were very easy, did 5+5 all the way and managed 10 unbroken before clock ran out. Practice works.
– Back squats were not so much fun, going too low pulls on low back. Need to fix that.
– Skipping was decent.
QOD: (Crossfit related) I would like to hit a sub-8 time on “Karen”.
WOD Rx
6 rounds +1 DU
Kevin your DU tips were great! I could instantly feel when my shoulders would tighten up. Thanks! Great job nooners, tough WOD.
Some of my goals for 2015: butterfly pullups, 300# deadlift, HSPU as Rx.
…and muscle ups
WOD Rx
7 + 6 C2B
Thanks for being my WOD buddy today Darrell π
QOD – 135# snatch. That’s all. If anything else spectacular happens it’ll just be sprinkles on top.
M+WUx2
Group WU+Mob
Movement prep
AMRAP: 20 mins
10 ring rows
20 back squats (40%) 50#
90 singles
6 rounds + 9 Ring Rows
Goals for 2015:
-master double unders
-20″ box jumps
-master handstands
-3K in less than 20 minutes
-toes to bar
Those are great goals, BJ!
I’m going to need your help and support!
Consider it done! That’s an easy request. π Grab me any time. π
Mobility
WU X2 and quickly!
Group mobility
Movement prep which was great btw!
WOD: AMRAP 20 min
10 ring rows
20 back squat @ 20# (ugh)
90 singles
4 rounds + 63 skips
Good job Christie!
QOD: in no particular order…
T2B
Pull-up
200# Clean and Jerk
400# Deadlift
LOVE these!!
Group mobility
Movement prep was really great….until I picked up the skipping rope
Great goals Tara!
Wod with ring rows and singles
Total – 4 rounds and 4 Back Squats
Thanks for the class Steph!!
QOD
– run my first, and probably last, half marathon in October
– pull-ups
– 1 HSPU
– 185# OHS
– Mob
– WUx2
– Group WU
DU PR π π (9 consecutive, old PR 8)
WOD scaled to (took it easy since I’ve been pretty fragile lately)…
– 10 ring rows
– 20 back squats @ 75#
– 90 singles (tried DU in the WOD but consistently failed them so switched to singles π π )
QOD:
– 1/2 marathon in October
– sub 1:30 500m row
– Get slightly better at all the things
Oh, right: 5 rounds + 8 squats
WOD Rx’d
8 rounds flat
With a higher grip, I was able to do C2B with a double overhand grip. Didn’t tear, so it’s a win!
– Mob
β WUx2
β Group WU
Also DU pr, 12 consecutive, old pr was 9
WOD
β 10 ring rows
β 20 back squats @ 40#
β 30 Doubles
QOD:
β 1/2 marathon
β 10 consecutive pull ups without too much struggle
β Go on more multiple day hikes
β Find a winter outdoor activity I don’t hate
I hate winter and a few years ago I discovered that I love snowshoeing. In the woods, where there’s no shitty wind. π
3pm open gym:
DU practice…was getting 10-11 unbroken but no pr (pr is 15 unbroken)
3000m row
time: 13:07.8
only my 2nd time doing 3000m for time and got a PR of 48 seconds (Nov 1st/14 was 13:55.8)
Thanks for pushing me and for the tips Patrick!
4pm class:
WOD:
AMRAP in 20 min: aka “detox” 2.0 for me..
10 C2B Pullups – scaled to ring rows
20 Back Squats (95/65#/40%) @ 65#
30 double-unders – scaled to 10 DU and 60 singles
7 + 17 back squats
*part of me is concerned this seems high and maybe I really did 6 + 17 bs…..there was 7 pennies but I’m not convinced…?
QOD/ CF goals for 2015:
-be able to do DUs as Rx in work outs (today was my first step towards this)
-progress from the rings to pull ups (I’m getting close to 10 horizontal rr’s with feet on box)
-HSPU (kipping) in a WOD (can only do 3 with 25# plate/ab mat now)
QOD: My 2015 cf goals..
My primary goal is to increase my cardio and to continue my gain on upper body strength .. I realize that includes a lot of movements, my immediate goal will be push ups not on my knees, and working towards a strict pull up.. I am enjoying working on my strengths each class I go to, and that will help on the rest of my upper body strength! Thanks for all your encouragement in the few months since I’ve joined!
MOB.
Group WU
WOD: Rx’d
6 rds 15-Squats.
Never thought i’d say this, but I was acatully looking forward to the DU’s in this WOD. my little palms are destroyed π
Mini short term Goal: Strict Muscle Up’s
Long term: Be Positive and Log/Post All The Things!
Awesome instructions and coaching tonight Steph!
Don’t forget “Sign up for the CrossFit Open”. π
Maybe you could add ‘attitude adjustment about the Open’ to your list π
Mobility + WUx1 + group mobility
WOD: 20 min AMRAP
10 Ring rows
20 Back squats @ 65#
30 DU’s
7 rounds + 1 Ring row
QOD:
Crossfit goal – I really, really, really want to do a pull up! And maybe, HSPU by the end of the year.
Personal goal – To not work as much! I haven’t figured out how to ‘take a break’ yet!
QOD –
– sub-30 minute 5km run (more than once, preferably)
– sub-1:30 500m row
– 325# 1RM deadlift
I can do it, I know I can π
AMRAP in 20 min:
10 C2B Pullups (scaled to ring rows)
20 Back Squats (50#)
30 DU/ 90 Singles (scaled to 10 DU – 1 skip in between each + 60 Singles) I surprised myself when I started. I had told myself 5 DU, but they went so well in the first round, I kept going and did 10. I actually got 10 each round (I did have to put single skips between and tripped a few times, but I’m happy I did 10!)
6 rounds + 8 Ring Rows
QOD: 10 DU in a row!
Great job!
WOD: 20 min AMRAP
10 C2B (First Time in a WOD!)
20 Back squats @ 95#
30 DUβs
6 rounds – 3 Back Squats – RX. Was going for 1min per station, got pretty close.
Q.O.D: 100 doubles unbroken… 1:30 – 500m row… 400# deadlift… Build my house ; )
Mob + Wup x 2
WOD: AMRAP 20 min time cap
10 C2B
20 Backsquats @ 40lbs
30 Double Unders (so excited – had these unbroken for the first 4 rounds with just a few singles at the start of each to get in the groove – yippy)
Total = 5 rounds and 11 backsquats
QOD = proper hydration and to get beyond my brain (stop over-thinking everything)
WOD rx’d: 5 rounds + 10 pullups.
QOD:
– Attend CrossFit 3+ times/week and not over-think my schedule like a bomb tech trying to choose between the green and red wires…
– Run toward, instead of away from, things that scare/challenge me.
– Be more positive and focus on the things I CAN do instead of all the things I can’t do yet.
– Graduate to 18″ Box Jumps. I’m stuck on the 12″ box partly because I’m scared to get hurt (face plant and/or shred my shins on the box)
– Get a DU – not even plural…just ONE (if this could be expedited, preferably in time for the CF Open, that’d be swell…)
– Eat clean, get more sleep (~8 hrs/night), drink more water (~3L/day)
I love reading about everyone’s goals!! If any of you ever want help with them when I’m at the gym just grab me and I’ll give you a hand!
Will you help ME?
Haha of course π
Warmup + Mobility
WOD: 20 min AMRAP
10 ring rows (one step out)
20 Back squats @ 55lbs
30 DUs
5 rounds + 6 ring rows
Great coaching and tips on gymnastic movements, Steph. Thank you for the regular check-ins.
QOD: Pullups (post-baby) by July 2015
* Jo, just for the recordβ¦Kevin screamed out mid-wod, “How many rounds did Jo get?” Next time, make him WOD first and be the chaser. π
LOL he told me he did. I expected him to beat me anyway so it’s all good π
Wod-4 rounds 20 squats Rx
QOD- drink more……. water.
– eat fewer sticky buns
– master the Snatch!
Mobility
WUx2
Group mobility
Movement prep
WOD: AMRAP 20 min
10 pull-ups
20 back squat @ 55#
10 double under +60 singles
5 rounds + 7 pull-ups
QOD: 50 consecutive DU
WOD
10 C2B pull-ups (ring rows-2 feet out)
20 back squats 60#
30 DU
5 rounds even
Mob and WUx2
group wu and mobility
WOD: AMRAP 20 min.
10 Ring Rows
20 Back Squats @35#
90 Singles
Total: 5 rounds and 5 Back Squats
My goals
CARDIO!!! Learn to run… i am not a natural runner
DU’s
ONE pull up
Goal for 2015
Pull up
T2B
QOD
Bench press 2 plates
Squat 3 plates
Dead lift 4 plates
Sub 6 Fran
All on or before my 50 th in Sept.
Wod rx’d
5 + 9 back squats
QOD:
Many goals:
Strict pullups (3)
More consistent on DU
Better at ring dips
Thinking of a half marathon
Drink more water…
M+WUx2
Group WU+Mob
Movement prep
AMRAP: 20 mins
10 ring rows
20 back squats (40%) 45lb
90 singles
5 rounds + 1 ring row
QOD: Push myself harder and be consistant in my weight loss goal.
WU x 2
WOD:
10 pull ups
20 back squats (20#)…first back squats in this amount of reps in a really really long time.
30 double unders
5 rounds + 2 pull ups
Back squats were taken really slow, paying close attention to a tight core and keeping good squat form and they felt great. The pull ups…sucked! Hence my goal for 2015 to improve my kipping pull ups and be able to consistently complete 10 in a row.
WUx2
WOD as Rx’d
5 rounds + 1 back squat.
Goal: Get 2 consecutive Muscle ups.