090320 FRIDAY “Fran”
Mark counts Tami’s medicine ball cleans while Jamie and Jax (wearing the cool hat) provide encouragement.
21 – 15 – 9
Thrusters (95, 65lb)
Post time to comments.
Saturday’s 8am ride and 3pm run with Jan are happening as usual this Saturday. Be sure to arrive 15 minutes early (minimum to both events).
Click “continue reading” below to see Jan’s comments about last Saturday’s treks, as well as the plan for this Saturday.
Saturday,March 28th is the Climb California American Lung Association Event. We still have not reached our fund raising goal so please sign up now if you plan on doing the climb, and if you don’t please sponsor one of our athletes.
I have been hearing a lot about goal setting lately and I feel it is time to bring back our old tradition officially. . .
Every one of our members will be required to come up with three performance goals to achieve by the end of 2009. Some of us have already done this, others have never heard of it. Allow me to explain.
Without clearly defined goals we may be putting out a lot of effort, and making some serious headway. . . but not necessarily in the direction we wish to head. It is like driving at night with a zippo lighter instead of you headlights. You’ll get somewhere, but you won’t know where it is until you get there, it may not be where you wanted to go, and chances are you’ll run off the road a few times and most likely run over more than a few undesirable objects along the way.
It is a good idea to choose some clearly defined, measurable goals that we hold ourselves to. “Getting in better shape,” “drop a few pounds,” and my favorite “eat healthier” are total B.S. when it comes to clearly defined, measurable results. “Get a sub 5 minute ‘Fran’,” “Loose 15lbs of body fat,” and “stop eating refined carbohydrates 6 days a week” are much better goals.
For our requirements, the minimum will be three performance benchmarks. One gymnastics (such as X number of pull ups, muscle ups, etc). One metabolic conditioning aka ‘Metcon’ (sub 30 minute ‘Filthy Fifty”, Sub 4 minute “Newbie”, etc). And one strength/power (back squat 350lbs, clean and Jerk bodyweight, etc). Other goals regarding your health and well being are completely encouraged and should be included (they are just not required).
Your goals should be ‘lofty’ but not too far fetched. If you choose a goal that is unobtainable, it will actually act as a de-motivator, and make you avoid thinking about it.
Why am I mentioning it here? Because the only thing better than writing down your goals is to write them down publicly. Once you have written them down for all to see, not only will you hold yourself accountable, you peers will also hold you accountable as well.
For those of you who remember this drill from last year (and for those of you looking for some ideas), Click Here to see the post from last year. (it is actually kind of funny to read people’s goals from then – Stavros worried about doing ONE muscle up!)
And here is a post from the end of 2008 asking people to start thinking about their 2009 goals right then.
Post your goals for 2009 to comments, as well as where you are at currently (i.e. 20 kipping pull ups. Currently at 0).
We need your ‘Yelp’!
Do you use “Yelp” the online review website? If so, and you feel so inclined, please leave us a review. We’d love to have the feedback, and I am sure that there are plenty of people out there that would love to hear about your experiences at Diablo CrossFit directly from you.
Even if you are just a fan of our website. Make a note of it on Yelp (or any other review website that you might use). If you are like most DCFers, all your friends are already sick of hearing about how great CrossFit is – now it is time to tell the world! Thanks -jj