01/06/2015 New Year, New Goals


John doin’ some work, during his CrossFit Totals!  That is a beautiful neutral spine!

STRONG WORK yesterday on the CrossFit Totals!  If you missed the fun, try to plan on getting to the gym on Friday.  Fridays classes will allow for those who missed the CFT’s to make them up, and if you’ve already completed your CrossFit Totals, there will be an optional WOD programmed for you to do.


Keven powering up out of the bottom of his squat.

With the coming of the New Year, it is imperative to set a few new goals.  Get out your old WODbooks and take a look at how far you’ve come and what you still want to accomplish! “Set SMART Goals There are many variations of what SMART stands for, but the essence is this – goals should be: Specific. Measurable. Attainable. Relevant. Time Bound. Set Specific Goals Your goal must be clear and well defined. Remember, you need goals to show you the way. Make it as easy as you can to get where you want to go by defining precisely where you want to end up. Set Measurable Goals Include precise loads, reps, dates, and so on in your goals so you can measure your degree of success. Without a way to measure your success you miss out on the celebration that comes with knowing you have actually achieved something. Set Attainable Goals Make sure that it’s possible to achieve the goals you set. By setting realistic yet challenging goals, you hit the balance you need. These are the types of goals that require you to “raise the bar” and they bring the greatest personal satisfaction. Set Relevant Goals Goals should be relevant to the direction you want your training to take. By keeping goals aligned with this, you’ll develop the focus you need to get ahead and do what you want. Set Time-Bound Goals Your goals must have a deadline. Again, this means that you know when you can celebrate success. When you are working on a deadline, your sense of urgency increases and achievement will come that much quicker.”


Jessi descending into her back squat during yesterday’s CrossFit Totals



hang power snatch

unanchored ab mat sit-ups

back extensions


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