Gym Blog

Goal Setting: Planning

Goal Setting: Planning

After discussing the excuses that tend to hold us back, we moved on to planning which is the first step in creating ANY goal.

Step 1: Define What You Want

Your first step is to get very clear about what it is you would like to achieve.
The goal you set is, of course, only limited by your imagination. You could, for instance, set goals for your career, for your relationships, for your finances, for contribution, and even for self-growth. The goal itself doesn’t really matter. What matters is that while setting these goals you are able to answer the following three questions:

  • What specifically do I want?
  • Why specifically do I want this?
  • When specifically do I want this?

Not following this initial guideline is the first of many reasons why the vast majority of people don’t consistently achieve their goals. You’ll also need to describe the reasons why you want this specific goal. Without these reasons, there will be no motivation to pursue this goal in the first place. Lastly, you need to set a definite date for the accomplishment of this goal. Having a time frame helps build urgency. Without a sense of urgency, you just won’t make enough time for this goal in your schedule. Note that this can be anywhere from a few days to years depending on the scope of the goal that you’ve laid out.

Within this step, we can use the “S.M.A.R.T.” system of goal setting to help us define what it is we really want to achieve.

  • S: Your goals must be SPECIFIC. They must outline precisely what it is that you would like to achieve. The more detail, the better. Specifically, focus on what you want and not on how you will accomplish these things.
  • M: Your goals must be MEASURABLE. Spend some time developing a process that you will use to measure your progress as you work toward your goals. How will you know you are making progress?
  • A: Your goals must be ATTAINABLE. This effectively means that you must wholeheartedly believe that you can achieve your goals.
  • R: Your goals must be REALISTIC. Your goals are realistic when you have the time, money, resources, and skills needed to achieve the goal. If you lack in any of these areas, then you need to get to work or set a different objective.
  • T: Your goals must be TIMED. You must set a deadline for the achievement of your goal. Without clear deadlines, you will likely succumb to procrastination and instant gratification.

Once you’ve defined what your goal is using the S.M.A.R.T. method it’s time to move on to Step 2: Finding Congruence. Nest week we will get into what this means and how it relates to real world goal setting.

Homework: Sit down and write out a list of goals that you have for this year. After that, pick one of them and define what it is you’re really trying to accomplish with that goal. Use the S.M.A.R.T. method to lay out how you’re going to tackle that goal in a time frame that is suitable for you.

Workout of the Day

Wednesday 1.16.19

Wednesday 1.16.19

A. Warmup:
30 AB Cals
*15 easy / 15 hard
DROM
3 sets of:
5 reps each of the workout movements

B. For time:
30-20-10
Wall Balls, 20/14
Sumo Deadlift High Pulls, 75/55
Box Jumps, 24/20
Shoulder 2 Overhead, 75/55
Row Calories
-Rest 2:00

C. Cooldown:
5 sets of:
20 Banded Pull Aparts
10 Banded Good mornings

CORE HOMEWORK:
100 Leg Lifts laying on back
*each rest = :30 plank

Workout of the Day

Monday 1.14.19

Monday 1.14.19

A. Warmup:
400m run
DROM
warmup for thrusters

B. OTM for 10:00
3 Thrusters
*add 5 – 10lbs from last time we did 5 reps OTM -or- heavy

C. 1/2 “Flight Simulator”
5-10-15-20-25-30-35-40-45-50 Double Unders
*rest as needed between sets

D. Cooldown:
2:00 Couch Stretch, ea.

CORE HOMEWORK:
3 sets of:
:45 static hold back extension
10 x 3 count hanging knee raises
*left, center, right = 1 rep

Gym Blog

Friday Fire: Katie Willis

Friday Fire: Katie Willis

Check Katie Willis out! A regular at the 6am class, we hear that she’s quite the inspiration to a group of people. Word on the street is that she’s become quite the runner in the 5k and 10k department as well!

Not only is Katie an avid Grapevine CrossFitter, she’s quite the business woman. She was recently recognized as the “Leader Under 40” at this year’s International CenterBuild conference.

This competitive submission acknowledges the next generation of influential thought leaders in design, retail, construction, and development throughout the industry. Previous recipients are widely recognized as a diverse, impactful, and aggressive network of innovators.

The final evaluation of the yearlong nomination and selection process included a video crew shadowing Katie for a “day in the life”. Katie choose to start her “day in the life” video, much like she starts most days, at Grapevine CrossFit.

Katie says:

“CrossFit in the mornings is my coffee, it jumpstarts my day by providing me not only a burst of energy but a sense of accomplishment so I am confident that I can move anything, literally and figuratively, that gets in my way”.

“I especially appreciate the coaching staff at GVCF, they always have a helpful tip for incremental improvement, so I can continue to get better and better.”

Check out the highlight video for more on Katie’s achievements and the impact of CrossFit in her worklife.

Keep it up Katie! You continually inspire people everyday for all your accomplishments both in and out of the gym!

Workout of the Day

Saturday 1.12.19

Saturday 1.12.19

Teams of 3:

AMRAP in 15:00

Start w/ 2 reps, add 2 reps each round

Burpees
Power Clean
Wall Balls

Each partner will complete each movement before moving on to the next rep scheme.

Indy version:

AMRAP in 15:00

2-4-6…and so on
Burpees
Power Cleans
Wall Balls

CORE HOMEWORK:
3 sets of:
20 bent over KB Rows
20 :05 negative leg lowers

Workout of the Day

Friday 1.11.19

Friday 1.11.19

A. Warmup:
DROM
5-10-15
Ski Erg Cals
Box jumps w/ step down

B. For time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Power Cleans, pick weight
Dumbbell Lunges, ea. – same weight

C. Cooldown:
Foam Roll for remainder of class time

CORE HOMEWORK:
3 x max L-Sit
*rest as needed
3 x 1:00 Plank (pushup position)