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CF Blog January 3

Partner WOD:IMG_7264
50 Calorie Row
100 Lateral Plyo Skier Hops
50 T2B
100 KB Swings (1.5/1)
100 Sit-ups
100 Box Jumps (24/20)
50 T2B
100 Lateral Plyo Skier Hops
50 Calorie Row

CONDITIONING WOD:
400m Run
5 Pull-ups
10 Push-ups
15 Air Squats
30 Double Unders
400m Run
1 Rope Climb
10 Burpees
15 Jumping Lunges
30 Double Unders
400m Run
5 Pull-ups
10 Push-ups
15 Air Squats
30 Double Unders
400m Run
1 Rope Climb
10 Burpees
15 Jumping Lunges
30 Double Unders

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It’s Bring a Buddy Day!!

Have a friend or family member who has been wanting to try out CrossFit?  Bring him/her to any one of our regularly scheduled CrossFit classes to try out a class on us!

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from the UCF archives:

Let’s talk a little bit about goal setting…  

Do you have a specific goal in mind- something that you’d like to achieve within the next year?  Muscle-up? Sub-3 min Fran? 600lb deadlift?  You may have spent plenty of time visualizing this particular goal, but have you decided yet how you’re going to go about achieving it?

Goals are fantastic, but simply wanting something will not make it happen.  So here are just a few steps that you can take to make sure your goals come to fruition:

  • Once you have decided on a goal, write it down.  Along with the goal, write down why this goal is important to you and what it would mean for you to achieve it.
  • Have a game-plan – what can you do to bring this goal within your grasp?  Do you need to spend more time in open gym working on strength or honing gymnastic skills, or would you benefit from an Endurance class or two?
  • Commit to it – we all know that without commitment, New Year’s Resolutions quickly fall by the wayside.  The same is true when you set goals for yourself – don’t put them off until tomorrow, commit today!
  • Lastly, get others involved to both hold you accountable and encourage you along the way – family, friends, trainers.  This support group can make all the difference in the world.  Having a friend meet you for a gym date ensures that you make it into the gym, even on those days when your bed sheets are far more inviting (what’s more, your friends can give you a well-earned pat on the back when you hit benchmarks along the way).  Also talk to your trainers about your goals – they can provide you with some tools and advice to set you well on your way :)

Also keep in mind, goals do not always have to be long-term in nature.  You can set weekly and daily goals for yourself as well…This week I will make it to Olympic lifting class so I can begin to improve my clean…Today I will make sure to drink one more glass of water and one less can of soda…

And I always encourage peeps to set goals for themselves each time they approach a WOD.  Wherever you are in your level of fitness, set a WOD goal.  Ask what competitive times are for the WOD and give yourself a time to shoot for, try a lower resistance band, or go for that first RX!!!

It’s all within your reach.

What are your goals?

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