Monday 120723

Start by taking 10% off 1RM back squat, then add 10#

Back squat
40% x5 reps
50% x5 reps
60% x5 reps (only)

Use the spreadsheet attached to get your numbers. 2012StrengthProgramExcel

Then, complete seven rounds for time:

15 Box jumps 24″ (20″) 
12 Toes to bar

Matt, coming in consistently, eyes on the prize.

So your CrossFit season has ended, now what do you do?  Do you sit around and add a little bit of chub?  Or, do you start your plan of attack for next year’s CrossFit season.  Let’s figure this out together shall we.  

The only way you will commit to your goals is to have them written down to remind your self of what you are striving for.  You should have 1 month, 3 month, 6 month, and 1 year goals.  Check them frequently to be sure you are on the right track.  Have some attainable goals like “the ability to get 10 double unders in a row.”

Sit down with a logbook and write down your goals for next year.  

  • 1st muscle up?
  • Qualify for regionals?
  • Participate in an Olympic Lifting meet?

Plan out your workout schedule. 

Reevaluate your nutrition.  Come to the Nutrition Workshop and Nutrition Coaching Program kick-off on Wednesday, July 25th from 7-9pm.  Sign up on MBO.

Take a look inside yourself.

  • In order to achieve your goals, you need to have dedication and the fortitude to make them come to fruition.  What are you willing to sacrifice?  Time?  Beer?  Or what are you not willing to give up?  What are your non-negotiables?  

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