Tuesday 5-26-14

With a 10 min cap complete...

Death by Power Clean (225#/135#)
1 power clean first min
2 second min
3 third min
4 fourth....

* The weight should be around 80% of your 1 rep max
**If you don't make it to the 10th min, take 1 min rest then start over at 1 on the next min, 2 the following, until the 10 min cap is up

Then...

With a 10 min cap complete ...

Death by toes to bar
1 toes to bar the first min
2 second min
3 third min
4 fourth min....
*If you don't make it to the 10th min, take 1 min rest then start over at 1 on the next min, 2 the following, until the 10 min cap is up

Goal Setting, by Coach Sean

Coach Wooden said it best, “preparation is the key to success.” It is extremely important we know what we want to achieve in life, work, fitness, etc. We set goals to achieve success but many times we fall short of our goals. We do not fall short of our goals because we are not motivated individuals but we do not properly know how to set effective goals to keep up on track.

Goals should be specific, clear and measureable. Start with a long-term goal or in other words the “big picture” you are trying to achieve. From there create short-term goals on how you will achieve your outcome goal. Create weekly and daily goals to help you stay on track. Take small steps and focus on the process.

An effective way to set up successful outcome goals is with the acronym SMART. SMART stands for: Specific, Measurable, is Adjustable, Realistic, and Timely. Remember to ask yourself, “What?” “How?” and “When?” for each step of the goal setting. Start with your outcome goal. For example, “I want to achieve a muscle up in two months.” Then create performance goals (weekly goals). “Two days out of the week I will set 15 minutes aside before or after class to practice muscle up drills.” Finally, set up process goals (daily goals). “Every day I will either watch videos of athletes performing muscle ups or I will watch video of myself performing a muscle up or muscle up drills to see what I personally need to do to get better at the movement.”

During your process it is important to stay motivated by focusing on the process goals (daily goals) and the performance goals (weekly goals) and not the outcome goals. Use a visual object to help you stay motivated or to remind you of what you are doing. I challenge you all to think of a goal you want to achieve and use the SMART method.

After you have decided on your outcome goal I want you to write it on top of a piece of paper. In the middle of that same paper write down performance goals (weekly goals) that will help you achieve your outcome goal. At the bottom of the page write down your process goals (daily goals). After you have written the three different level of goals, bring them into the gym and show a coach. The coach will review your goals then tear the top of the sheet to keep and give you back your performance and process goals (this way you only focus on these goals). 

Remember, “Preparation is the key to success.”