Southie Spotlight
Closing out 2019 with some amazing accomplishments! Here are your achievements for December! Please let us know if there’s one or more that we’ve missed. We love to celebrate your highlights! Also, scroll down to see our updated leader boards for “Filthy 50” and The “12 Days of Crossfit Southie” that took place in December!
Goal Setting
This is a great time to look at the goals you’ve set for yourself and start crushing some new ones!! As always your coaches are here to help guide you towards achieving your goals. Below are some great tips on a past “Goal Post” from Coach Haley! Take a minute to read through some thoughts on goal setting for the new year. If you were hoping for another CFS Nutrition Challenge, we got you! Stay tuned for details on our next Nutrition Challenge Starting January 12th!
Goal Setting
“The parties are over, the ball dropped, and 2020 is here! With a new year, we often feel like we get a fresh slate and an opportunity to start fresh. Resolutions and goals for the new year are everywhere these days – in particular, clogging up my Newsfeed on Facebook. Don’t get me wrong, I enjoy reading about my friends’ goals, but knowing that only about 8% of people actually keep these resolutions, I can be a little skeptical.
Then again, my skepticism and failed attempts at keeping resolutions does not stop me from making my own each year. And it shouldn’t stop you, either! In CrossFit specifically, setting goals helps us keep our training on track. It can motivate us to train harder, more consistently, and more efficiently. Moreover, it gives our time in the gym purpose.
Have you ever had a bad day, or maybe even a bad week at the gym where you ask yourself, “Why do I do this to myself? What’s the point?” Working toward a goal can quiet these frustrations and keep you moving in the right direction.
So, how do we avoid becoming part of the 98% of people who abandon their goals before the end of January? There are many approaches out there that you can take, but here are my top 3 tips for effective goal setting as you look ahead to 2020:
Be specific. General statements are hard to work toward, and even harder to measure. You may say your 2020 goal is to “get stronger” – but what does that really mean to you? Do you want to get stronger so you can do 20 unbroken strict pull ups? Or do you want to deadlift 600 pounds? Set a measurable goal, like “300# squat by 7/4” and come up with a game plan for how to get there. When you’re following a specific plan to get to a measurable goal, you’re more likely to stay on track. Check out this old blog post from Goose on making smart, specific goals.
Keep it simple. One of the greatest parts of CrossFit is that it is constantly varied. There are tons of different movements, lifts, and workouts that we can measure – but that doesn’t mean we need a laundry list of goals for each movement. Pick a few of the most important, and focus on those. Once they are checked off of your list, you can set new goals!
Make it unavoidable. A friend of mine has a piece of paper hanging on his bathroom mirror with 3 goals written on them. Every morning when he wakes up and goes to brush his teeth, his goals are staring him in the face. He can’t avoid them; each day he is forced to consider what he’s done (or hasn’t done) to reach these goals. I love this idea. Write your goals down. Tell other people about them. The more accountable you feel – either to others or to your own guilty conscience- the less likely you are to give up.
We want to see you all succeed and crush your goals in 2020. If you have questions on how to measure a goal you have, or are unsure about which of your goals to focus on, talk to any of your coaches; we’re all more than happy to help. As far as making your goal unavoidable goes, we’re going to make that very easy for you. We have a goal board in the back of Southie Green! Get your name and goal up there as soon as you can so that you see it each time you’re in the gym, and so that your WOD buddies see it, too. Ask one another about progress, and hold one other accountable. We’re all in this together… here’s to a PR-filled 2020!”
Warm-up
EMOM 6
– 3|2 pull to stands or Rope Chin over Hand Pull Ups (3|2 each hand)
– 10 2 fer 1 wall balls
– 5 steps up to balance each leg into 5 box jumps with a step down
WOD
800m Run
10 Rounds
1 Rope Climb
9 Wallballs 20|14
12 Box Jumps 24|20
800m Run
Level 2- 7 Rounds
Level 1- 100m Run, 5 Rounds, 3 pull to stands
ADV- Short Rope, 30|20 ball, 30|27 inch box
Running Subs
Row – 1000m
Ski – 900m
Bike – 1.5 Miles
Extra Work
40/32 – 30/24 – 20/16
Cal Row
18-12-6
Strict HSPU
Rest 5:00 and Repeat
ADV – 3 Rounds
Scale HSPU with an abmat, bands or less reps 10 – 8 – 6
* No kipping
