Workout of the Day (WOD)

Tuesday 3/20/18

We are moving into our final week of the 2018 CrossFit Open.  Whether or not you registered for the Open, you can use these 5 week of workouts to help determine some goals for you with the rest of the year.  

Goals are great. Goals give you a purpose, guide your work, and mark milestones in your progress.   Setting goals for the rest of the year is a wonderful and powerful exercise. Here are some tips for setting goals:

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. Break Down 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 March 20th in anticipation of changing your diet on April 1st, then you don’t really plan on changing your diet on April 1st.

The point is that setting goals and working to achieve them is a messy and difficult process. Achieving goals requires real things: planning, sacrifice, effort, and dedication.

I hope you make new goals, 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 goals 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.


Ring Dips
5 Sets of 3 Ring Dips:  30x1Use weight if doing the negatives are too easy and/or use the thinnest band possible to complete this strength.

12 Minute EMOM
3 Power Cleans (60-70% your 1 Rep Range)
10/6 Push-Ups

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