Workout of the Day (WOD)

Wednesday 1/2/13

This is the first post of 2013, so what first impression do we want to give for the new year?

lazy dog.jpg

I don’t make new year’s resolutions. I don’t ever remember making them. But I don’t have a problem with New Year’s resolution itself. New Year’s resolutions are just goals, and goals are great. Goals give you a purpose, guide your work, and mark milestones in your progress. A new year’s resolution is just a goal that happens to be made in a half-drunken stupor on December 31st.

Setting goals for the year is a wonderful and powerful exercise. If you want to take part in the social brouhaha of new year’s resolutions, then I advise the following:

1. Don’t shoot for the stars and hope to land on the moon.  Shoot for the moon and land on the moon. That is to say, don’t set too ambitious a goal.  After you set a goal, hold yourself accountable for it. Set a goal that is difficult but achievable. We often overestimate our abilities, especially when it comes to physical training. If you’ve never run before, then resolving to run a 5k in less than 25 minutes might be too ambitious. How about resolving to run a 5k without stopping and without walking?

2. Decompose your goal into tangible parts. Do you want to lose weight? How much weight over how long? Do you want to become stronger? What’s a common task that gives you trouble that you would like to perform with ease? Do you want to change your behavior in some way? In what situations will you exhibit the different behavior? Phrase your goal in real-world terms that are measurable and have meaning to you.

3. Have a plan to achieve your goal, because your goal requires work. If your goal doesn’t require work then open your hand, hold it out in front of you and slap yourself in the face……then go back to step one and set a better goal. How do you plan to accomplish the work? Do you have the information and facilities you’ll need? That doesn’t mean buying a $10,000 tool set to meet your goal of learning basic car maintenance, but you might need some tools, or some training. When will you work on your goal? If the answer is “whenever I get time” then go ahead and resume face-slapping. You don’t have to create an hourly schedule, but if you don’t commit tangible time towards your goal, then it will be still-born. We all get 24 hours in a day–every single one of us. We all decide how to allocate those 24 hours, and every minute we allocate to something is taken from something else. It may be taken from something useless or something you enjoy, but the time you devote towards achieving your goal will be taken from something else. Recognize it, accept it, and plan for it.

4. Start executing now. You should devote yourself to your goal right now. Thinking about changing your diet? Change today. How can one be serious about changing their diet, yet decide to continue eating according to their old lifestyle? The answer is that if you continue eating Swedish fish and French fries on January 3rd in anticipation of changing your diet on January 8th, then you don’t really plan on changing your diet on January 8th.

The point is that setting goals and working to achieve them is a messy and difficult process. While I enthusiastically encourage you to set and achieve goals, you can’t condense that process into a neat package with a bow that you unwrap at midnight with a glass of champagne and a kiss. It’s just not realistic, and achieving goals requires real things: planning, sacrifice, effort, and dedication.

I hope you did make a New Years Resolution, tell the coaches about it and let us know how we can help you plan and achieve your goals.  You see the goal board in the gym, put your New  Years Resolution/Goal on it.  It doesn’t have to be fitness related, just put up your goal because we want to hear about it and watch you succeed achieving them.

Let’s have a great 2013….3…..2….1…..GO!!!!!

"The Chief"
Max rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
*Rest 1 minute. Repeat for a total of 5 cycles

So what is the first video I should post for the new year that represents this gyms personality?


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