Thursday, February 9, 2017

Hey, where'd them goals go?


I had to erase the goal board so that Jordan would have more room to write the weekly strength programming. I have a new goal board in the back by the cubbies. Of course that means I had to move the library checkout list - maybe Amy will get her library cards after all!

Before you go copy your goals over, I want to ask you to think about your goals and what they mean. In general we do a great job of having a gym that doesn't have an "exercise" culture. I love that folks don't come to the gym just for the sake of being at the gym. You use the gym to get stronger so that you can do something else.

I challenge you to frame goals with an eye towards your capabilities rather than a metric of exercising. That is don't pick a number just to have that number, pick a capability that you want. Of course if attaining a specific number will help you with that capability, that's fine - as long as you know it.

You can say, "I want to squat 300 lbs," but know that "I want my posterior chain strong enough that I can ski all weekend and not get tired" is the reason behind your goal. Understand the functional "why" of your goal before you copy it to the new board. Having a real understanding of your "why" will make your goal much more achievable (and it will help you in your real life outside the gym).

*For those of you who are competitive athletes (our weightlifters and runners), a number that's just a number is fine because that number helps you win competitions and that's your "why".  



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

deadlift 5-3-3-3x3

Accessory/Skill

5 heavy swings between strength sets

Group Workout

8 rounds
every 3:00
3 heavy C&J
we have to start this early since it's a long one, don't screw around on your strength work.



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