*Hints to Goal Setting*

As we all know, I talk alot about Goal Setting and having a plan of action for whatever you want to accomplish within your time period called Life. Without goals or something to reach for, then we are living a life that can only be half reached. Over the next few weeks, I will be doing installments of how to set goals and how to go about reaching those goals in a particuliar manner.

The first step to Goal Setting is quite simple and easy. You must have a plan of action and list of goals that you want to accomplish within a given period of time. I am not just talking about setting goals within the gym, but also outside the gym as well.

First, I want you to write five goals down on a piece of paper that you know that you want to achieve this minute. These goals can be anything from inside the gym to anything outside the gym.

Second, I want you to write a paragraph called, “The Potrait of Your Life.” This is a one paragraph writing exercise designed to help you think about how you would like to be remembered after you past in this lifetime. This will help you find the strengths and gifts to the world that you can bring on an everyday basis. This is the second step to my Goal Setting Unit, that I feel everybody should do, to see their self worth and contribution to the world they want to leave once they have passed on.

These first two steps are what I do with personal clients and within my consultations for a Lifestyle Practice. Setting Goals can set you up for long time happiness, and this is what we should be looking to do within our lives, creating Happiness in the world to better ourselves and the people around us for a long period of time.

“I wish I had known that happiness comes from going after your goals while you are alive- not from waiting for that day to occur at some point in the future.”

Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 5th, 2013. Contact us for more information and to sign up. These sell out fast, so get in contact as soon as possible to reserve your spot today.*

On Ramp is a prerequisite and will prepare you to safely complete a regular class. These classes run 3 times a week for two weeks. The next open on ramp will begin Monday, August 5th, 2013. There are no more than 6-8  people per session so that we can ensure our athletes get the attention they need and can graduate feeling confident in their ability and knowledge of CrossFit. If you would rather complete the On Ramp individually or if these days and times don’t work for you, then we have a 5 session personal training option as well. These personal training sessions will also prepare you in movements and progressions like the class. If you are not sure which is the best path for you to take in order to reach your fitness goals please call us and make a free appointment for and assessment with one of our certified trainers. Other questions email us at vbcrossfit@gmail.com or call us at 508 930 8734. Classes fill up quickly, so contact us as soon as possible to reserve your spot today.

Click HERE for Pricing Page and Specials for the Beginner’s Class.

I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep Warm-Up
handstand walking
double unders
L-sit holds
Sotts press
+
Lifestyle + Fitness Phase Prep Warm-Up
3 minuts of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
goblet squats
TGU + waiters walk
double unders
ghd sit ups
II. Phases Strength and Conditioning
A. Lifestyle Phase:
Squat CP + Press Moderate + Aerobic Based
A. High Bar Back Squat @ 20×1, 6-8 repetitions x 3 sets, rest 2 minutes between sets.
B. Close Grip Bench Press @ 20×1, 5 sets of 3 reps @ 65% of your max, rest 1 minute between sets.
Get Numbers from April 15th, 2013
C. 10 Minute AMRAP of the following:
100 Meters of Rowing
10 Single Unders
5 Burpees
B. Fitness Phase
Bend CP + Upper Body Pull +Lactate Based
A. Deadlift @ 30×1, 4-5 repetitions @ 75% x 3 sets, rest 2 minutes between sets.
Get Numbers from July 8th, 2013
B. Pendalay Barbell Bent Over Row @ 22×1, 3-4 repetitions x 3 sets, rest 2 minutes between sets.
C. For Time of the following:
20-25 Pull Ups
25 Power Cleans @ 95/65
20-25 Pull Ups
If you cannot perform Pull-Ups, then you will complete 15 Burpees for a Substitute
C. Competition Phase
Snatch Intense + Clean and Jerk Mod + Back Squat Mod/Upper Body Pull + Upper Body Pull Battery
A. Power Snatch Cluster, 1.1, work to a heavy set.
We worked to a heavy cluster of 1.1.1 on July 1st
B. Power Clean and Jerk Cluster @ 225 lbs/135 lbs, on the minute, every minute x 10 minutes.
C1. High Bar Back Squat @ 85%, 2 reps x 5 sets, rest 2 minutes between sets.
C2. Pendalay Barbell Row Cluster, 1.1.1 x 5 sets, rest 2 minutes between sets.
D. 75 Pull Ups For Time
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