04.10.2017 : Goal Board 2017
We are super excited to introduce you to the new GOALBOARD this week!This will not just be a goalboard .. It will be a great occasion for you to take a step back and think: ” Why am I doing crossfit?” “Why am I coming here everyday (or almost)?”In order to get better and stay motivated, you need to set goals for yourself. These goals need to be specific, time related and achievable..
With this new Goalboard, you will have the opportunity to write down 1 to 3 goals that you really want to achieve in 2017.
It will help us to know you even better and be more specific towards your goals in our programming!!
So take your time, question yourself on what’s really important for you and then we will question ourselves on how we can really help you to achieve these goals.
It can be a new movement you want to master, a max lift you want to get, an attitude you want to change, a injury you want to heal…! As long as it matters for you and that we can help you with it.
So, your howework this week will be to take a little bit of your time and write down 1 to 3 goals. And then, share it on our new awesome Goalboard!!
And remember: focus on enjoying the journey that will lead you to your goal and that everything great takes time!!!
Warm up:
2 rounds:
Bear crawl 2 lengths of gym
10 KB snatch (light!!) right
10 KB snatch left
10 jumping lunges
10 glute bridge
Mobility:
10:00 cap:
1. Pec/Deltoid smash w/ ball 2:00/
2. Banded goodmorning 3x 15
Strength/Stamina:
[10:00 : warm-up deadlift; build to 70-75% of 1 RM]
EMOM 12 minutes
Min 1- 1 Deadlift every 10 sec (0,10,20,30,40,50,60) Control on the way up AND down.
Min 2- Rest
Conditioning:
For Time, 15:00 cap :
21-15-9
KB snatch right (24kg / 16kg)
Boxjump over (24/20)
KB snatch left
Boxjump over