2 rounds of:
10 Push ups
5 Bear complex (bar only)
5 Toes to bar
10 minute time cap:
10 Power cleans @ 135 lb./95 lb., then 165 lb./105 lb., 185 lb./125 lb., 205 lb./135 lb., 225 lb./155 lb.
3 rounds of:
1 minute Bike of Pain (BOP) for Calories
1 minute max Box jumps
1 min max Double-unders
Rest 2 minutes
Post strength reps and WOD reps to comments.
There are two sets of jump ropes at the gym. One set of ropes hang inside the actual gym by the lifting platforms – those ropes are “gym” ropes and can be used by anyone. The second set of ropes hang inside of Ryan’s office and are CF7 members’ personal ropes.
If you do not own your own rope, please do not use the ropes in Ryan’s office unless you have permission from the owner. Do not use the ropes outside (concrete ruins the rope), and please do not bend the rope, tie knots in them, etc., which will also ruin the rope.
If you don’t have your own rope and would like to get one, you can order them from RX Ropes.
A couple of weeks ago, I posted about Resolutions vs. Commitments, and I heard from several of you that you had specific goals in mind for the new year, that you were making commitments to improve a lift, a movement or get faster/stronger! This total fires me up!!
When we went back to school after Christmas break, I talked to my 9th grade classes about the same topic, completing an assignment on goals for “2013”: 2 is for two things you want to do, 0 is one thing you want to stop doing, 1 is a place you’d like to go, and 3 is for three new things you want to learn. I was amazed at some of the things my students said they wanted to do, and each week, we look back to see how they are progressing.
When I completed “2013” for my first period class, I laughed when I saw my “3” included three gymnastics movements because I generally avoid those like the plague. Gymnastics movements have always been a challenge for me, but like anything else, the more I practice them, the easier they all seem to get. When I explained to my classes what double unders and bar muscle ups were, along with handstand walks, they all challenged me to show them I could do all three movements before summer break. So, needless to say, I have some work to do!! I’ve got the DU’s down and am still working on the bar muscle ups. I haven’t started on the handstand walks yet, but will soon. And, as much as I don’t always “enjoy” the gymnastics movements, it has been really fun to work on some things that have previously eaten me up.
Why is goal setting important? There are phases you will go through as a CrossFitter, and it is important to set goals to measure your progress. Moreover, when you set goals, you are making a commitment to improve. When you post your goals for everyone to see, you are actively committing to seeing them through.
I challenge each of you to complete your own “2013” – what are you working on? What goals do you have in 2013? Post goals to comments.