HAPPY NEW YEAR!

With a continuously running clock, complete the 3 workouts in as quick a time as possible. There is a mandatory 4 minute rest after completion of the first 2 workouts. Check your time when you are done with the 2nd workout then subtract the 4 minutes of rest, this is your total time.  Rest 4 more minutes, then keep track of total of completed rounds in 5 minutes for the 3rd workout.

5k Run

Then..

21,15,9

Thrusters  75#/53#

Pull Ups

Then..

AMRAP in 5 minutes

10 Wall Ball  20#/16#

15 KB Swings  53#/35#

Post time and completed rounds to comments.

Coaching Tips:  Scale load and movement to match your current fitness level.  This workout is meant to set a baseline of fitness for your first workout of the year. Use it to see where you are currently and what needs to take place in your training to elevate your fitness. Everything is scalable and can be modified to your capabilities.

Goals

By Paul Flores

Now is the time to reflect on the year that's past and assess whether or not the goals and plans you made at the start of the year were met . Did you set your self up for failure or were the goals you set met within the first week of the new year?  Goal setting takes considerable amount of thought and realistic self evaluation to make certain that what you have in mind as a goal can be both challenging enough yet attainable.  One strategy for goal setting is to break the year up in to quarters. Make the first quarter's goal one in which a skill you already have a little better. For example, you can already do 12 pull ups, your goal now should be to get 25 unbroken pull ups.  There is no new skill to learn, you are just building on a foundation that has already been laid.  The next 3 months can be a goal that may need more time to achieve. This goal should have been started in the first quarter but not as aggressively as your first goal. For example, you're shooting for a muscle up. The strengthening of your pull ups will surely help in your achieving a muscle up , so you have been somewhat practicing that skill set to get you to that muscle up goal.  This kind of planning can be applied for the remainder of the year to help you get the most out of your hard work you put in.

Use your journal to cement what your goals are. Share your goal with others so they can hold you accountable for them. Tell your coaches what you plan on doing so they can be as involved as possible in making your goals a reality. Just make sure you have a goal. Make it specific, realistic and stick to it. Working out without a goal is kind of like going through the motions. That seems to be a waste of time to me.  Make this year a year in which you are all you are meant to be.

Check out the last PR's for 2009.  What will 2010 bring?  Get on it!

 

And those that braved the 1st day's workout(s).