Jan 29 2013 - MTM CrossFit

Jan 29 2013

Jan 29 2013

CrossFit Kids Classes are Cancelled this week – they will resume next Tuesday Feb 5 – Sorry for the inconvenience.

Awesome job on a tough benchmark WOD yesterday. Lots of PRs by big margins! Up Front: it’s going to be in the 50s today and wet – we’re running, dress appropriately.

Goals

Presented for the first time this past weekend at the Goal Setting and Mental Side of CrossFit Athlete Interest Seminar was a new concept of MTM Member Tracks. The Purpose of these tracks is to give each individual MTM member a some direction with their goals. The tracks are:

Fitness – CrossFit is a means to an end state: lose weight, build strength, etc. Most people at MTM will fall into this category.

Goals should be mostly diet and consistency related with a few performance goals. IE: I CrossFit 4 days a week. I record, analyze, and refine my diet every two weeks. I can do rx’d pull ups.

Athlete – CrossFit is being used to prepare for another physical activity. Running, Tris, Football, Firefighting/Mil/Etc. This Track is the most varying because if covers so many different areas.

Goals should be focused on developing the skills needed for the sport. IE: a Runner might have: A consistency goal of Training 5 days a week with 3 Days of CrossFit and 2 Days of Running. A CrossFit Performance Goal related to running of a Sub 9 min Helen. And finally a Sport Performance goal of running a Sub 2hr Half Marathon.

Competitor – CrossFit is the sport you’re prepping for whether it’s 2013 or 2014 or beyond you want to go to the games as an individual or on the team.

Goals should be performance based. IE: I can do 100 Burpees better than 5:30. I can do 5 Connected Muscle Ups. I track my diet every week and compare it to my physical performance. And so on.

See my quick post about writing goals

WOD
18 AMRAP
200m Run
10 WallBalls (20/14)
5 Burpees

400m Run
20 Wall Balls
10 Burpees

…+200m Run
…+10 WB
…+5 Burp

Open Gym – 7A, 4:30P, 6:30P
Bench Press – Establish a new 3RM

10 OTM
3 Hang Power Snatches (AHAP)
30 Double Unders

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