Strength
Deadlift: 3×3 @ 85% of 1RM
then
Back Squat: 3×3 @ 3RM
Goals
Yesterday Harrison, Melanie and I were having a conversation about when Harrison first joined, and in the process of the conversation he mentions how excited he was when he first started CrossFit because it was a brand new exercise program for him that he was looking forward to getting into. And then after some more chatter he mentions how that initial excitement has worn off some. And I was thinking about that comment afterwards because it was an important one.
I can’t tell you how many times we see people start up with us, get VERY excited about the newness of it all … and then drop off shortly thereafter. The life cycle of the average CrossFitter is unfortunately about three months, and that is for a variety of reasons, but one being that after three months the newness that was once there can start to fade. Some of us just enjoy getting up and working up a sweat each day. Some folks enjoy the competitive aspect of CrossFit, and are constantly interested to see what they are able to do with today’s workout.
But we understand that not everyone is like that. And if you are not like that then I think you are someone who would benefit from regular goal setting. How many times have you heard someone say “I signed up for the race because I needed something to train for?” And that is because having a goal keeps certain individuals focused to the point that they will continue to push themselves where they may otherwise be inclined to skip a day or a week of working out.
At CrossFit 13 Stars I plan a regular set of goals into our programming. Whether it’s a monthly test (ie. a mile run) or our strength program (ie. trying to improve your 1RM back squat) I am always trying to build in these tests for us, so that if you are interested, you are always working towards something.
And if you are reading this and thinking, “I could benefit from a new goal” then maybe it is time to aim for something. And maybe when you reach that goal is it time to set a new goal. And so on. Whether it is a new 1 rep max back squat, aiming to cook 90% of your meals each week, losing five pounds, getting two strict pull-ups or simply making sure you come to the gym three times a week … there are always goals out there that we can attain simply by putting our mind to it.
Write it down. Tell your family. Tell a coach. Tell other members. Put it out there and keep yourself accountable. It is always easy to start something, but the relentless effort of seeing it through is where we will start to change for the better.
