Strength Work:
High Hang Clean 5 x 5
“Badger”
In honor of Navy Chief Petty Officer Mark Carter, of Virginia Beach, VA who was killed in Iraq December ‘07.
3 Rounds of:
95/65 lb Squat Cleans 30 reps, 30 Pull-ups, Run 800m (6 laps)
Modified:
3 Rounds of:
_lb Squat Cleans 20 reps, 20 Pull-ups, Run 600m (4 Laps)
Beginner:
3 Rounds of:
_lb Squat Cleans 15 reps, 15 Pull-ups, Run 250m (2 Laps)
December is going to be our Benchmark Workout month. Benchmark workouts are designed to test your progress with the CrossFit program. Also, they give you an opportunity to set goals for yourself. This is our focus for December. 2009 has been a great year of success and accomplishment. Many of those successes have come as surprises for you, which is great, but it is also rewarding to reach goals you set for yourself. Goal oriented people know what they are going after and they work extremely hard to get there.
“A goal properly set is halfway reached.” -Abraham Lincoln
To help you set your goals I am giving each of you an early Christmas present! You will each receive a notebook this week to write down your daily workouts AND your goals. This is a great way to look at just how far you have come. You will set PR’s somedays, but somedays you won’t. This is life! But if you have goals set for yourself, you will be determined to reach them. Some examples are…Get your first pull-up, deadlift 2x your bodyweight, do some of the Benchmark workouts as prescribed (without scaling), or finish Fran :30 faster. Whatever goals you choose, it does not matter. What matters is that you go after them with 100% efforts. That might mean spending extra time in the gym each week working on your shoulder flexibility to get that open shoulder during a kipping pull-up or it might be focusing on your strength by spending 10-15 minutes everyday working on your technique with a certain lift.
Setting December as our Benchmark workout month will give you another avenue of goals to create for 2010. We always come back to Benchmark workouts so these will be tested again. Come ready for some good workouts this month. If you see a workout one day that is posted that you haven’t done yet and would like to try it, come on in the gym. If you come during a down time this month, I will let you work on your own for a workout you are just itching to try! Let me know ahead of time if you are concerned that it might not be a “down time.”
Lisa Davis rounding the corner on her last round of “Badger.” She was in a full out sprint at the end of her workout today. Way to push it!
Do you give all that is in you at the end of a workout? When you know it is about to be over do you crank it up a notch or just stay steady? What drives some people to push harder? Post to comments.
Paleo Challenge of the Week:
Besides jumping back on your Paleo wagon, take fish oil daily and score yourself another 3 Bonus Points for this weeks challenge. Fish Oil has anti-inflammatory properties. Read here about one in particular.
