Workout: 3 rounds for time of:
10 dumbbell hang squat snatches, left arm (55, 35)
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm (55, 35)
5 bar muscle-ups
It’s that time again, time to set your 2016 Goals. There is great value in taking the time to sit down and write out your goals. Putting them down on paper (or on the gym goal board) reminds you of what you are working towards, and can help motivate and push you when you need it most.
In the coming days, please take a few minutes and write down your goals on the 2016 Goal Board in the gym. It’s located near the bikes and changing room. You just need to write your name and 2-3 fitness goals for 2016.
Some tips when setting goals:
1. Make them quantifiable. Instead of writing “Muscle-ups” or “Double Unders”; quantify them. The more details the better. 1 Kipping Ring Muscle-up, 1 Strict Ring Muscle-up, 3 Unbroken Kipping Muscle-ups. How about 1 Double Under, 20 Double Unders, 100 Double Unders in 1 minute.
2. It can be helpful to set 1-2 goals you feel are achievable and then shoot for 1-2 that are really challenging. At the end of the year it’s not always about achieving all of your goals. Sometimes all the hard work and effort you put in towards one really LARGE goal will be more impactful to your fitness then achieving one of your easier to attain goals. So set a few goals that are outside of your comfort zone.
3. Once you have set your “Big Goals” set some “Little/Process Goals”. These are the steps and/or things you CAN control; they are things that need to happen in order to help you achieve your “Big Goals”. If your Big Goal is to get 1 Kipping Muscle-up by the end of the year, then just writing it down isn’t enough. You need to set “Process Goals” to help you get there. Process Goals are things like “I will dedicate 10 minutes per week to working on my Muscle-up transition (or ring dip, or ring pull-up).
Lastly, in order to achieve your goals, not only does it help to write them down, but you have to put in the work! Come in, have fun; but get focused. Coming in and going through the motions will not get the job done, you’ve got to get in the zone, do the work and start attacking those 2016 goals!
If you are unsure or need help setting goals for the year, please talk to one of your trainers. We are all here to help you!