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Wednesday, 1-20-2016

19
Jan

Wednesday, 1-20-2016

Alright crew, its time to set your QUARTERLY GOALS.  This is something new we are starting for 2016.  

 “A goal without a plan is just a wish.”

Want to lose 10lbs??  Well that’s 3.33lbs per month, about 1lb per week and you had better be training consistently and cutting out ALL processed foods, getting 8hours of sleep, and decreasing stress.  Want to commit to training 3x per week?  Well we had better see you 12+ times per month and 36 workouts over the next three months and you had better make the time for it.  Want to do 10 pull-ups but you only have 2 right now?  Yeah, you get the point….  The time frame (quarterly) will help keep you on track.

Create specific goals and make sure they’re able to be measurable (not, “I want to get stronger” too vague), write them down and tell everyone your goals to help hold you accountable (especially your coaches!!!), the goals must have a “Why” factor and be your goals (not, “my doctor wants me to lose 10lbs”…you never will), be intentional and stay the course.  

And if you give it your all but come up short, well keep your head up because there’s always next quarter.  We are here to help.  Please reach out to us with anything you need!  

 
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Workout of the Day
Front Squat
75% x 5
85% x 3
95% x 1+
 
*The final set is a max effort set at 95% of your working 1RM. We are now entering week three of our new strength cycle which includes a heavy single/max effort at 95%.  This is not a 1RM attempt. 
 
then, another increasing ladder…..Climb the Ladder for 12 Minutes:
 
3 Calorie Row
3 Ring Pushups
6 Calorie Row
6 Ring Pushups
9 Calorie Row
9 Ring Pushups
 
12/12, 15/15, 18/18, 21/21 Increase reps by 3 and record max reps completed in 12 minutes. 

Post your results to the Whiteboard.

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