WOD – Monday 9 May 2016



Have you set goals for yourself? You know, like “I want to be able to do 5 strict pull-ups”, or “I want to compete in a comp this year”, or “I want to get a 60kg Clean & Jerk”.

Without goal setting, you are just sailing the open seas without a destination to head towards.  Setting a goal gives you something to aim for.  But this is only one part of the equation.  You also have to plan the work needed to achieve that goal and then, guess what?  Actually do it.

After the Open this year I decided I was going to do everything I could to try and make the top 200 in the world in next years Open. That’s right, next year.  In the past my own training has been ad-hoc and my commitment fell way short of what I needed to do to achieve my goal.  So I decided the 2017 Open was the destination and I was going to put in the work to get there.  

For those who don’t know, I have taken on programming from a Coach overseas (coaching and programming for yourself just does not work).  I’m doing my best to train 6 days a week with 1 1/2 to 2 hours a day devoted to it.  It is bloody tough. But I am determined to give it a go.  And if come 2017 I do not make the top 200, at least I can look back and say I gave it a go.  

If you guys have a goal, and you are serious about achieving it, you need to put in the work to get it.  Don’t just talk about it. I recently painted a quote up on the wall at GEO.

“Integrity is doing what you said you were going to do, when you said you were going to do it.” 

Ask yourself if you have integrity.  Are you doing all that you can to achieve your goals?  Are you eating well?  Are you training enough?  Are you putting in the effort when you train?  I’ve watched every one of you push yourself to your limits at different times.  I know you all have the heart and the guts to drive hard when you have to.  Make it a habit and not something you do just when the Coach is watching.  Set your goals.  Plan on how you are going to achieve them.  Do what needs to be done.  It may be short term.  It may be long term.  Whatever it is – commit and do.



3 sets not for time of:

1 min Active Hang from Pull-up Bar using a Supinated Grip (palms facing you)

10-15 Controlled Push-ups


Deadlift 5-5-5-5-5


15 min AMRAP

10 Deadlifts 80/60kg

10 Burpees Over Bar

10 Strict Pull-ups/10 Strict Ring Rows


About AB

Crossfit Coach

Posted on May 9, 2016, in WOD. Bookmark the permalink. Comments Off on WOD – Monday 9 May 2016.

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