Saturday, December 10, 2011

chasing goals

     Hey peeps. Sorry I've been on a ramble-less bender. Just been getting burpees in and the whole X-mas craziness. We're just going to try to pick up right where we left off. Righto, so let's get to it.

     So I've tried to motivate you and have you throw out some goals. What could possibly be next? Now it's time to make a plan and achieve our goals. How do we accomplish something like this? First, you can contact your nearest CrossFit coach and I'm sure anyone will be more than happy to to help (me included). If not, let's break down your goals.

      If you're looking for getting stronger, then we need to put you on a strength bias (easier said than done). You need to be hitting the big 3 Powerlifting movements (Squat, Deadlift and Bench Press) at least 3 times a week. To be not too complicated Squat 3 sets of 5 on Monday, Bench Press and Deadlift Wednesday for another 3 x 5, and hit the Squat again Friday with 3 x 5 again (but this time add 5-10 pounds). Every week add 5-10 pounds to each of your lifts. This is your basic get strong program (Linear Progression). Follow something like this untill you are no longer making progress, then you can get crazy.

     Ok, now lets say your after the gymnastic goals. That simply means you have to practice, once again about 3 days a week. But what are you trying to do? Handstand Pushups or Handstand Walks? Pullups or Muscle Ups? Pistols? With these its best to find out what your limiting factor is. Is it shoulder strength or core strength? Is it coming out of the bottom of a handstand pushup, or the transition of a muscle up? Find out what your goat is and fous on these issues. 20 minutes about 3 times a week, as long as you make progress then get at it.

     Of course there's more goals out ther like weight loss, running/rowing, oly lifting and a whole bunch more. I don't have a cookie cutter answer for everyone. If you are looking for something specific post questions and your email below, and we'll make something work for you. Post thoughts, questions and comments below. Enjoy the weather, enjoy the WOD... and do burpees!

Mount Crossfit - Mount (Drury) Grace from SOMEWHERE - CREATIVE on Vimeo.

3,2,1 GO!

Yesterday's Training:

3 man teams (with the CrossFit Edwardsville crew)

Station 1 (4 min AMRAP)
1 partner Deadlift hold (135/95)
1 partner Burpees
1 partner Jump Rope (DU 2=1/SU 4=1)

1 mintue rest

Station 2 (4 min AMRAP)
1 partner Pushup hold
1 partner Situps
1 partner Ground-to-Overhead (55/35)
1 minute rest

Station 3 (4 min AMRAP)
1 partner Overhead Plate hold (45/25)
1 partner Mountain Climber (4=1)
1 partner Plate Squats (45/25)

Cool WOD. Basically you switch whenever you need or want to and accumulate reps on everything except the hold. Props to Matt, Todd and Ginger who whooped up on us. And another shout to Chris (his first CFe WOD) and Brittany who suffered with me.

December Burpee Challenge
10/31 Completed, 55 Burpees Total


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