Do You Know What You Want?

One of the most important parts of any fitness regime is setting and knowing your parameters.  In CrossFit, you are encouraged to find your limits, push them when you can, and acknowledge when you’ve bitten off more than you can chew.  With that said, you can see why setting goals is an important element of CrossFit.  If you want to get somewhere with your fitness, you have to have an idea of what it is that you hope to accomplish.  Do you know your own personal fitness goals?  Have you sorted through your priorities?

There are tons of skills to work on, and so many things to improve upon during our daily WODs.  Decreasing workout times and increasing the amount of weight you use on specific exercises is a great way to measure fitness improvements.  But improving your skill set is just as important!  How many of you still struggle with the same old movements?  You continue to say “I cant do those,” or, “I’m weak in this area”.  Try this: instead of focusing on what you can already do, work on your weaknesses. You can make time for this during the warm up, after class, or on your own time.  I hate to break it to you, but there is no easy way!  It’s all about practice, practice, practice.

I would strongly encourage you to make some time in the very near future to set some specific goals.  Examine what it is that you hope to accomplish with your fitness, then write it down.  After you have a clear idea of where you hope to be, spend some time coming up with a plan of how to get there.  What can you do to start the process?  What changes do you need to make first?  Where do you need to challenge yourself more?  Identify a plan of action, and then get moving!

Don’t be afraid to be ambitious, but always keep it realistic.  Make a list of your weaknesses and a list of your goals.  Work on them regularly, one at a time, until you can check them off your list and move on to the next item.  Before long, you will have a whole page of check-marks, and will be a much more complete athlete.

Identify your goals, commit to them, and ask for help from the coaches or your peers if you need it.  Just do what you need to in order to make things happen!

Today’s Workout:

Buy-InPistol Progressions – 3 rounds of 5 reps each leg

WOD“Lucky Sevens”

Complete 7 rounds for time of:


  • 7  Pushups
  • 7  Sumo Deadlift High Pulls (65/95lbs)
  • 7  Box Jumps (24″/30″ box)

Zone 3:

  • 7  Pushups
  • 7  SDHP(45/75lbs)
  • 7 Box Jumps (20″/24″ box)

Zone 2:

  • 7 Modified Pushups
  • 7 SDHP (35/55lbs)
  • 7 Box Jumps (20″/24″ box)

Zone 1:

  • 7 Modified Pushups
  • 7 SDHP (25, or modified to skill level/45lbs)
  • 7 Box Jumps (12″/20″ box)

Cash-Out3 rounds  of 10 Arch Rocks


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