I can hardly believe it’s already the year 2011! It seems like just yesterday I was amongst the throngs of merrymakers in the Victoria Harbour, awaiting the countdown on NYE 2000, wondering what the dreaded “Y2K” would bring…. And here we are again at the beginning of a brand new year!
With the new year comes the age old question: What are YOUR resolutions? Some of you may have started your resolutions early, before the end of December. Perhaps you’re like me, and you don’t make New Year’s resolutions. Instead, you may aim to keep a running evaluation of your life all year long, forming new goals or resolutions as needed with each passing month. Still others of you may have resolved to stop making resolutions altogether!
Regardless of your personal habits, remember this: New Year’s resolutions are simply goals, and goals are wonderful and completely necessary. Goals are what give you a purpose, guide your work, and mark milestones in your progress! The only trouble with goals set under the guise of a “New Year’s Resolution” is that these types of goals often end up being temporary and unrealistic. So, let’s put aside the idea of making a resolution just because of the New Year, and instead set yourself a proper a goal; a SMART one. (To re-cap from one of my previous posts about goal setting, a SMART goal is something that is Specific, Measurable, Attainable, Realistic and Time Bound.)
Resolutions can take many forms and surround a variety of topics. There are those resolutions that have to do with your career, friendships and relationships, finances, health, eating habits, personal vices, and of course, our Zone favourite… FITNESS. Why not take advantage of this brand spanking New Year and seize the opportunity to set some fresh, new fitness goals? I’d like you all to take a minute and reflect on 2010; As you’re doing that, think about all the goals you’ve come up with throughout the last 12 months. What skills are you wanting to finally crush? What times are you hoping to shorten? What strength are you praying to improve? Of course, for many of you, your consistent hard work means that your previous goals are being met in a timely fashion and even frequently exceeded. However, there is always a need to re-assess your progress and set new goals. And whenever doing so, always start with realistic thinking, establish realistic goals, and create a realistic plan!
We’d like you all to share your SMART resolutions for 2011 with us. Post to the comments your short and long term goals. When doing this, don’t forget to include any accompanying resolutions or changes you might need to implement to ensure you successfully reach those goals. Perhaps you need to tighten up your nutrition to maximize your energy, or increase your upper body strength so you can get those kipping pull ups. Maybe you hope to surpass Coach Cam in a WOD, or beat Coach H-Bomb’s Deadlift PR. Whatever your goal is, write it down here and share it with the gang so not only your faithful trainers can help you, but the whole Zone community as well.
So get posting, and we’ll all ‘resolve’ to do our best to make it happen in 2011!
Today’s Workout:
Buy-in: 4 rounds of: 10 ring rows, 10 air squats, 10 kettlebell swings, 5 inchworms
WOD: Mixed Tests
Continuing in our theme of getting baseline numbers to work from, here is a nice sequence of tests for your Tuesday enjoyment ;).
1. 2 min Wallballs (max number – hit the dot!)
2. Max pullups (use band if needed)
3. Max pushups (chest to ground each rep!)
4. 1000m row
Cash-Out: Group stretch, discuss goals!
i <3 2min wbs!!
1) Be able to put very heavy objects above shoulder height again.
2) Compete…somewhere, somehow.
3) Enjoy the next 12 months!
Do more outdoorsy activities. We learned how to rock climb indoors last night, and we’re trying to get ready for outdoors in the spring. Also want to learn to surf, do some hiking… and taking suggestions for fun things to do please!
Great post Bones!
I think my biggest issue is balancing work, training, and recovery, so I’m focusing on doing that better in 2011. I haven’t been able to support the same training volume this year as I did last year, which might become an issue as I aim for sectionals and regionals. I think that’s mostly because my work requirements are greater this year, which has decreased my time availability and increased my daily stress levels.
So with that in mind…
Step 1 is to sleep more consistent hours (and aim to be in bed BEFORE 12!)
Step 2 is to do more of my work in advance (i.e. plan out training sessions for athletes and training weeks for the Zone a week ahead)
Step 3 is to take 30-60min each day to relax and remove thoughts of work etc
Step 4 is to prepare my food in advance so that I’m getting my ideal macronutrient intake each day (really need to work on this one!)
Step 5 is to be flexible with my weekly training but still hit the critical components I have outlined for myself
I think if I get a bit more organized with my work and food, the rest will fall into place 🙂
Turts
That all sounds very good Cam, good luck with it! The only thing I’d recommend is if you’re still too stressed, you might consider changing Step 3 to be:
Take 30-60 min each hour to relax and remove thoughts of work. That should help 🙂
My goals this year are:
1. Stop getting injured!
2. Take it a little easier on most workouts (probably will help #1), except the ones that really matter
3. Focus more on technique rather than speed (also should help with #1!)
4. Don’t skimp out on stretching and core strengthening
5. Be awesome at everything (shouldn’t be too difficult?)
Sitting here in bed giggling at all of you – trying to ward off this ugly sickness that has taken over my entire body knowing that if anyone needs to resolve to do anything it should be ME resolving to LEARN TO REST!
This past year has been TOO INCREDIBLE FOR WORDS. If you are reading this know that YOU are a part of what made my year so incredible. As for goals, resolutions, projects, passions for 2011…
This might seem intense or philisophical but hey I have my moments (once in a while)
1. Keep a constant awareness that the limitations I put on myself are set by me and can be removed by me whenever I so choose to remove them. These limitations are the only things standing in my way of having what I want.
2. My power is in the current moment and in my current thought. I have the power over my thoughts. I choose my thoughts to create the world I want around me.
3. Friends and family are more important than anything. I don’t have much family so I make my friends my family. I will cherish and honour my family for all they do for me and tell them so as much as I can this year. Keeping in mind I have only gotten this far with their support and love.
4. WOD crushing is empowering, hitting PR’s feels amazing, being in a competition – undescribable…but I aspire each day to wake up, take a deep breath and be thankful for what the universe has provided for me. A sound body with a sound mind.
Love you all. I will miss you more than you will know. My heart already hurts but, consider it tough love kids, cause you are in MY family now and that means you are stuck for good. xoxoxo HBomb.
Love the goals and resolutions! keep them coming!
My goals this year are:
1. To be more consistant with my training and nutrition. I have a tendency to go all out for a couple weeks with perfect nutrition, train 2 a days, and have great progress and then fall off again.
2. Focus on Recovery as much as training. Focus on adequate sleep, nutrition, omega 3 supplements, massage, hydrotherapy and mobility. Thanks for the idea Cam on how to keep track of it 🙂
3. Get sooooo strong, kick ass and dominate in WODs 🙂
4. Focus on having moderation with everything in my life!
Well said HBomb! I love you!!!! xoxoxoxoxo
Nice one Hbomb… well said!!
Haha yeah Chris, that should be my “end goal” 30 – 60 min off every hour sounds just wonderful 😉