Don’t forget Saturday 9 am WOD, followed by Olympic Lifting Club at 10 am. Olympic Lifting Club is a time devoted to working and practicing on technique for Olympic lifting – if you have questions, several coaches will be on hand to help you out!

Several CF7er’s have mentioned their progress of late…some have set new PRs, while others have expressed frustration at a lack of progress. Which begs the question, how do you measure your progress and how do you know when you’ve advanced? Is it a PR? Is it doing a WOD as Rx’d? What is your measure of progress?

Progress happens EVERY day, with every WOD you complete. Keep in mind, the only person you are competing with is yourself. When any of us first start CrossFit, your progress takes off, and it’s easy to see when you advance to heavier weights, faster times…you experience exponential growth in your progress, and it’s easier to feel like you are moving forward.

After some time though, that exponential growth slows down. You are still moving forward, just not as fast. You may not lift as heavy one day as you did with that same lift three months prior. You may not get as many rounds or as fast of times as you did six months ago. None of these are indicators that you have regressed.

You have to ask yourself, “Have I allowed my body enough recovery time?” If you have nagging injuries that just won’t go away, that’s your body’s way of telling you to rest. Did you take some time off of CrossFit during the holidays, maybe not eating as clean as you did six months ago? That’s OK too! We all need time to rest and allow our bodies to recover, as great gains are made in recovery.

The great part of a new year is it allows for a new beginning. It allows each of us to evaluate our successes from the previous year and set new challenges for 2010. What are your goals? What do you want to accomplish?

January is a time to get back into a routine. With February approaching, set your sights on your goals for this year. Direct all of your efforts in the gym toward achieving those goals. Every rep counts. Every pullup, every pushup, every squat – they all get you closer to your goal.

Make no mistake about it. You make progress EVERY DAY. What you did last week, last month, last year is going to help you today, tomorrow and a month from now.

Read “The Warrior Within.” Post your goals to comments. Stick around tomorrow after WOD and start working to achieving it.

Weekend Reading….

4 thoughts on “Weekend Reading….

  • January 29, 2010 at 9:31 pm

    Amie, I just wanted to stop in and say great job with the new web site and on your lifts. I still check it all the time and do some wods at the firehall when I can. Been pretty busy lately with new baby boy so I’ve dropped off a bit to say the least. I’m getting it going again and hope to stop by 7 when I can.

  • January 30, 2010 at 9:12 am

    That’s a great video of girls going heavy! Nicole is my idol…ok, no really Angie P is my idol!!

    Great job on the website Amie!

  • January 30, 2010 at 10:11 am

    I heart Tony G!! Thank you for the kind words – Ryan is a brave man to let me post WODs, haha! Keep posting and definitely come by – bring the boys!

  • January 31, 2010 at 8:34 am

    Saturday WOD was pretty tough. I’m ultra sore today from the tabata deadlifts.

    Post WOD lifting…

    Jerk – 115, 115, 135, 155, 185, 205, 215, 225, 235, 245, 250.

    Everything past 225 is a PR.

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