Remember we are closed tomorrow due to a Level One. It is a little chilly so we will not have park classes.
OPEN GYM ON SUNDAY IS from 5:30 pm to 7:30 pm
We have struggled to get across what John P will be doing in his course. We realize the title is not sexy and could be vague so John wrote a piece about what he will be doing in the course. If you are interested read below!
Hello all – Coach John here to talk a bit about the upcoming seminar I’m hosting – GOALS SETTING & MORE. I’d like to take a few minutes here and lay out some good reasons to join the class. Here we go…
1. You probably have set some goals already – So lets make them happen
It is January and everyone likes to start the New Year with some lofty aspirations. This is a good thing! Resolutions, goals, promises – whatever you want to call them – are a necessity in life. We should have targets to shoot for, and ways to measure our progress (we measure everything in CrossFit). The problem is that once people have decided on a goal they often don’t have a plan, and that is where things start to derail. You may think you have one, but simply telling yourself you will do something a few times a week does not count. If you are looking to make significant, long term changes, than you need an honest to goodness capital P-L-A-N. That includes a dose of reality and a convincing WHY for that goal. Once that is in place the magic happens…
2. Your goals become achievable and your time at the gym becomes even more useful
Once you have something written on paper the rest is almost academic. Sure you need to put in the work but now you know what that work is! One of my favorite things about CrossFit is that I can walk into the gym and the workout is there up on the screen waiting for me. No thinking needed. We are looking for the same effect here with what you want to achieve. I’m not talking about replacing CFH programming, but working with it to hit the milestones you have dreamt of. Now your time at the gym is pre-ordained and you are on a path to success. No more open gyms wondering what you will do or putzing around before or after class. You will have a deliberate purpose and your time will be better spent.
3. You will leverage CFH’s best asset – it’s community
We all know the power of the gym’s community… the energy that fills the gym during a big partner workout, the buzz before and after class as people discuss what has happened or what is to come. That can be harnessed for your own use as well. We will be working among peers and in a supportive environment. Plain and simple – if you want to get better at something (the definition of a goal) – you will fit in here.
4. Good-bye guilty conscience
Didn’t go to the gym when you said you would? Not feeling the pull-ups after the workout today because you’re sore? Kinda dogged the last workout? Thats all OK. We are looking at the whole picture here including the mental aspect of fitness. You are looking to make a change – potentially a big one (although I’ll help you keep it manageable) and that means you will mess up along the way. That is all part of The Plan. As a matter of fact, going back and making adjustments might be one of the most important parts of setting a goal and sticking to it. No one ever said the path to achievement was a straight line.
5. Plenty of time for more in depth coaching
This class won’t just be sitting around and writing. This is CrossFit and we will be working out and moving. Whatever your goal is, we will start enacting your plan and have plenty of time to work on the small stuff that can make all of the difference. I’ll be there to help evaluate your movements and use that to help you refine your plan. We will also talk about the approach I take as a coach to helping athletes which you can use to help yourself out.
Whether it is your first pullup, first double under or a 300lb clean this class can help everyone. This is a general approach to spending the time you have in the gym effectively and actually achieving what you set out to do. You will be amazed by what you can do once you commit.
BONUS REASON – There is a lot more I didn’t mention!
It isn’t all setting goals. Throughout the class we will hit on even more including:
How CFH Programs
How CrossFit Programs
Popular Programs – Outlaw, Competitors, Powerlifting (5/3/1, 5×5 etc.)
Using equipment properly (You’ve been using that belt wrong!)
Mental Approach to Fitness (Big picture all the way to that next lift – This is huge!)
Any other question you may have and more.
So sign up at the clipboard by the screens or if you have any questions email me at jhpickering@gmail.com.
Skill WOD
A1) Push Jerk 4/4/4/4/4
(get to a heavy load, but work on the skill of stringing reps together more then strength)
A2) Toes to Bar Max in 30 Seconds x 4
WOD
12 Min AMRAP
Meter Row
100 Double Unders
Max Shoulder to Overhead
Fitness: 1,200 M Row, 300 Singles (95/65)
RX: 1,500 M Row, 100 Double Unders (155/105)
RX+: 1,500 M Row, 100 Double Unders (175/115)
**You should have 2 minutes at the very least for shoulder to overhead**
Bayne…moving weight