Friday 180105

RX’d
For time:
400 Meter Run
15 Ground to Overhead (135/95)
30 Push-Ups
400 Meter Run
10 Ground to Overhead
20 Push-Ups
400 Meter Run
5 Ground to Overhead
10 Push-Ups

Level II
For time:
400 Meter Run
15 Ground to Overhead (115/70)
30 Push-Ups
400 Meter Run
10 Ground to Overhead
20 Push-Ups
400 Meter Run
5 Ground to Overhead
10 Push-Ups

Level I
For time:
400 Meter Run
30 Alternating Single-Arm Dumbbell Snatches
30 Push-Ups
400 Meter Run
30 Alternating Single-Arm Dumbbell Snatches
20 Push-Ups
400 Meter Run
30 Alternating Single-Arm Dumbbell Snatches
10 Push-Ups

AM Classes today (1/4) at Patriot CANCELLED

11:00 AM UPDATE: Noon class will go on as scheduled. We will also have a full schedule this evening at 4:30, 5:30 and 6:30 PM. 

 

Due to inclement weather and poor road conditions the following classes at Patriot are Cancelled

  • 0530
  • 0630
  • 0930

By 9:30am we will make a decision and post here, to the blog, as well as to Facebook, about the status of the Noon Class at Patriot. Thank you all for your patience, please stay safe.

Thursday 180104

RX’d

A.

Take 20-25 minutes to build to today’s heavy Split Jerk (from the rack)

 
 


B.

For Max Reps:
3 Minutes of Rowing for Calories
Rest 60 seconds
3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs)
Rest 60 seconds
3 Minutes of Thrusters (115/80 lbs)
Level II

A.

Take 20-25 minutes to build to today’s heavy Split Jerk (from the rack)

 
 


B.

For Max Reps:
3 Minutes of Rowing for Calories
Rest 60 seconds
3 Minutes of Dumbbell Box Step-Overs (20″, 40/20 lbs)
Rest 60 seconds
3 Minutes of Thrusters (75/55 lbs)
Level I

A.

Four sets of:
Dumbbell Push Press x 6-8 reps
Rest 60 seconds
Romanian Deadlift w/ Dumbbells x 6-8 reps @ 3010
Rest 60 seconds

B.

For Max Reps/Calories:
3 Minutes of Rowing (Calories)
Rest 60 seconds
3 Minutes of Dumbbell Box Step-Overs
Rest 60 seconds
3 Minutes of Dumbbell Thrusters

Wednesday 180103

RX’d

A.

14 Min EMOM:
Min 1: :30 seconds Muscle Ups
Min 2: :30 Pistols

 


B.

Five rounds for time of:
10 Chest-to-Bar Pull-Ups
20 Kettlebell Swings (53/35)
30 Anchored Sit-Ups
40 Double-Unders
Level II

A.

14 Min EMOM:
Min 1: :30 seconds L-Sit Progressions
Min 2: :30 Pistol Progressions
 

B.

Five rounds for time of:
10 Pull-Ups
20 Kettlebell Swings (53/35)
30 Anchored Sit-Ups
20 Double-Unders
Level I

A.

14 Min EMOM:
Min 1: :45 seconds plank hold
Min 2: :30 Goblet Squats

 


B.

Five rounds for time of:
10 Pull-Ups
20 Kettlebell Swings (53/35)
30 Anchored Sit-Ups
20 Double-Unders

Tuesday 180102

RX’d

A.

Every 4 minutes, for 20 minutes (5 sets):
4 Power Cleans
immediately followed by…
12 Front-Racked Alternating Reverse Lunges

Build over the course of the 5 sets to the heaviest complex you can handle.

 


B.

“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb. Cleans (Power Clean is OK)
Ring Dips
Level II

A.

Every 4 minutes, for 20 minutes (5 sets):
4 Power Cleans
immediately followed by…
12 Front-Racked Alternating Reverse Lunges

Build over the course of the 5 sets to the heaviest complex you can handle.

 


B.

“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
115/70 lb. Cleans (Power Clean is OK)
Assisted Ring or Box Dips
Level I

A.

Three sets of:
Double Dumbbell Alternating Reverse Lunges x 12-16 reps
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 45 seconds
Alternating Lateral Lunges with Dumbbell Goblet Hold x 8-10 reps each leg @ 2010
Rest 45 seconds

B.

“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Cleans
Push Ups

Goal-Setting

 

The following is a chapter from our upcoming e-Book, “21st Century Athletics: The First Wave of Adaptation.” 

Goal-Setting

By Colin Farrell

One of the most common and oft-used goal-setting templates is the SMART Goal. It’s a helpful template to be aware of. Goals should be:

Specific

Measurable

Achievable

Realistic

Timely

Goal-setting is extremely important and can be exciting. Committing goals to writing, somehow, makes them just a little bit more real. Laying out a plan to achieve them can add an extra level of commitment.  Filling out the SMART template is a great starting point. However, there are two important aspects of being successful left out of the SMART template: passion and execution.

Gabriele Oettingen is Professor of Psychology at New York University and focuses a great deal of her time and attention on how people think about their futures. In her book, “Rethinking Positive Thinking”, she outlines another method of not just setting goals but achieving them, WOOP.  Ben Bergeron is owner of CrossFit New England and a leader in world of CrossFit coaching. He has taken Oettingen’s method and built on it a bit further to develop the WHOOPIE template for setting and achieving goals:

Wishing and Hoping

Outcome

Obstacle

Plan

Identify

Execution

Wishing and Hoping. One of the main issues with the SMART template is that it is very sterile, dry, and impersonal. Ensuring the objectives are achievable and realistic often means athletes sell themselves short so as to guarantee their goals can most assuredly be met.  If an athlete is at a 6, and sets a goal to become a 10, but he or she only achieves an 8 or 9… is that a failure through and through? Absolutely not. Progress was made and the individual probably learned a good deal about himself or herself along the way, and potentially even knows how to get to a 10 from where they now are.  If an athlete truly wishes and hopes they can achieve a specific goal, it is an indicator they want it and are passionate about it. It can become difficult to be passionate about working towards and achieving a goal that is flatly and resoundingly achievable.

Outcome. What would it look like if you achieve the goal? How does it feel? How do you celebrate? Who is there with you when you have accomplished the goal? What are you wearing, where are you, what’s going through your head? Visualize every aspect of the moment the goal is achieved. Individuals need to be excited about the achievement of the goal. If you, the athlete, cannot get excited about this aspect of WHOOPIE, the goal needs to be re-evaluated or the reason why the goal is being set (more on that later) needs to be re-visted.

Obstacles. “No battle plan ever survives first contact with the enemy.” So wrote Field Marshal Helmuth von Moltke in the mid-19th century. The importance of determining any and all obstacles on the path to achieving one’s goal cannot be overstated. Anticipate roadblocks and map out how to get around–or over–them. Knowing the enemy is imperative. You live in Maine, it’s January, but you have to go for a training run to get ready for Spartan Sprint you have coming up; how are you going to ensure you don’t roll over and get an extra hour of sleep in your warm, comfy bed? Your toddlers were up all night and you’ve got a big project at work; how will you find the time and energy to get to the gym to work on pull-up progressions? You pushed it a little too hard deadlifting yesterday and your back doesn’t feel great; what are you going to do to further your fitness while still giving your body the attention it needs? You have to travel for work every third week, often changing time zones multiple times in a single five-day stretch; how do optimize your health and fitness when the world seems to conspire against you?

Plan. Write out the process. Athletes should be as detailed as is possible, while still allowing for some flexibility (see “Obstacles”, above). Meeting with a coach to lay out a plan is immeasurably helpful when seeking to achieve fitness, nutrition, and health goals. Start with a big idea, and continuously break it down into actionable items with daily, weekly, and monthly checkpoints. Set in place actionable items that are 100% within your control. One of Steven Covey’s Seven Habits is to “sharpen the saw.” This can be interpreted similarly as “work smarter, not harder.” If an athlete set out a goal to be twice as fit next year as they were this year, they may simply decide to go to the gym twice as often.  While this may (though it is not likely) work, truly effective people will find ways to be more efficient, not just harder working. Again, coaches and mentors are an invaluable resource in establishing how to maximize output without putting in absurd and intrusive numbers of hours in pursuit of a goal.

Identify. “When it is 5:00am, 12 degrees outside, and I have a long day of work ahead of me, I am the kind of person that will still get out of bed to ensure I get my training run in.” “When my twin toddlers were up all night last night, and had to go into the office early to get a jump start on a project, I am the kind of person that will still go to the gym before heading home for dinner.” “When my low back is killing me from deadlifting a little too much earlier this week, I am the kind of person that will still get to the gym and ask a coach how to work around the issue, and I am the kind of person that will use some time off to dial in my nutrition.”  Athletes that identify as the kind of person that works hard, doesn’t make excuses, and is tenacious in pursuit of objectives will find more success than those that focus their attention on the task at hand. Focus your attention on being the kind of person that will complete tasks despite everything.

Execute. You have a dream, you’ve visualized how incredible the outcome will be. You’ve anticipated potential problems and setbacks along the way, laid out a plan, identified as the kind of athlete that sets and achieves goals.

Now go do it.

Monday 180101

RX’d
For max calories:
3 Minutes of rowing

Rest 10 minutes, and then…

For time:
40 Double-Unders
20 Wall Ball Shots (20/14)
10 Toes to Bar
80 Double-Unders
40 Wall Ball Shots (20/14)
20 Toes to Bar
120 Double-Unders
60 Wall Ball Shots (20/14)
30 Toes to Bar

Level II
For max calories:
3 Minutes of rowing

Rest 10 minutes, and then…

For time:
30 Double-Unders
20 Wall Ball Shots (20/14)
10 Toes to Bar/Knees To Elbows
50 Double-Unders
40 Wall Ball Shots (20/14)
20 Toes to Bar/Knees To Elbows
70 Double-Unders
60 Wall Ball Shots (20/14)
30 Toes to Bar/Knees To Elbows

Level I
For max calories:
3 Minutes of rowing

Rest 10 minutes, and then…

For time:
40 Single-Unders
20 Wall Ball Shots
10 V-Ups
80 Single-Unders
40 Wall Ball Shots (20/14)
20 V-Ups
120 Single-Unders
60 Wall Ball Shots (20/14)
30 V-Ups

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