Ponder and Plan and Pen Your Goals

Most of you got your homework for the weekend and are diligently working on your goals to discuss next week.  Some of you don’t know what I am talking about but can join right in by listing out your 3 big goals you want to work on.  They can be short, medium or long term, (1-3 months, 6 months, 12 months), should mostly be health oriented (exercise, nutrition, sleep, stress).  If you have some idea of a plan or ways to get there, list those, too.  If not that’s okay.  You and your coach will discuss that and come up with a plan to work on it together.  When you come up with your goals, try to keep to the SMART goal plan, S=Specific, M=Measurable, A=Action Oriented, R=Realistic (Achievable), T=Timely.  One of my goals is to “Increase my fitness to be in the Top 500 in the CrossFit Open by March of 2025”.  So far I will be lucky to just get through the 3 workouts this year but that’s figured into the plan too and keeps it “Realistic”.  So I have plans laid out each year to check my progress and see if I am ahead or behind and if I need to adjust and ask for help etc.

We will start meeting with you on Monday and will most likely pull you aside during the class to go over these items.  I will be in class with Chelsea and Heidi so we have a coach still working with the group while the second one meets with people on their goals.  We won’t keep anyone from the WOD but you may miss the warmup/strength/cashout at some point.  I will meet with the guys and Chelsea and Heidi will meet with the gals in their respective classes.  So get your homework done this weekend, take 30 minutes and write it out and get ready to make 2022 a big achievement year for yourself.

The CrossFit OPEN is coming up on February 24.  You can sign up at CrossFit.com for $20 to join the CrossFit community and see how you compare with everyone in your gender, age group, occupation, state, country or gym.  There are lots of ways to participate and there will be scaled versions too.  Normally we have Thursday nights and all of Friday to do the workout but Saturday are an option if necessary.  The scores need to be judged by a certified coach and the gym will input your validated score for you.  FYI the CrossFit OPEN is the first step on the road to the CrossFit Games with Quarterfinal and Semi Final events to whittle down the group to the top 40 in each category to go to the Games in August.  This is how CrossFit is able to find the Fittest In The World.  It is open to anyone who wishes to participate and test your fitness.

I find myself scaling back more and more with the workouts and I am going to start refraining from doing that and going the other way.  I will start challenging you more to try to take on a little more weight, go a little faster, do a little more.  If there is a safety issue I will work with you on that but if we are going with a lighter weight to just go faster we need to refrain from that and stick with the recommended weight even if it slows us down.  I find we are blowing through some workouts too fast with just light weight instead of adhering to the recommended weight and having to struggle safely through to get it done.  As I stated, safety is still a priority.  So….let the whining begin…..

February will be the last month we have the Saturday class at 9 am.  Starting in March the Saturday class will begin at 8 AM!!!! This still gives you plenty of time to sleep in, it is sufficiently light out and also leaves you with more Saturday to spend with family and friends.

SCHEDULE THIS WEEK- Goal meetings at every class until we get everyone covered.  Monday-Friday 5 am, 6 am, 4:30 pm and 5:30 pm.  Saturday at 9 am.

WORKOUTS THIS WEEK- JUMP ROPE/RUN, FRONT SQUATS, DEADLIFT/ROW, KB/BOX JUMP/ROW, CLEAN/LUNGE/HSTAND WALK, OH SQUAT/BAR MUSCLE UP/TOES TO BAR

THIS WEEK’S PALEO RECIPE

Salted Honey Strawberries with Coconut Whip