Spealler is Back!

Workout of the day for Monday 02/18/13

Muscle-up technique

For time:
20 Front squat, 205/135 pounds
30 Box jump, 30″/24″ box
40 Kettlebell swings, 53/35 pound
50 Wall ball shots, 20/14 pound ball

[youtube http://www.youtube.com/watch?v=LWYYBWLX18Y&w=640&h=360]

Spealler is the only athlete to qualify and compete in every CrossFit Games. Speal is focused on getting to the games in 2013! What are you focused on?

Goal Setting:
1)    What we focus our attention on will increase in our lives.
2)   We can use our thoughts and words. They will be the primary factor in focusing our attention.
3)   We can use our thoughts and words to create goals for ourselves that will help us achieve anything we want.

Post to comments the following:
My goal is…
Date I will accomplish my goal by:
I will accomplish my goal because:
I will accomplish my goal by doing:

Comments 17

  1. The amount of commitment the top level athletes make is amazing.

    My goal is to finish the home gym. I need space at home to focus on mobility and some basic goat work like pull ups, dips and push ups.

    I have tried doing it in the house, but its too distracting with other things so having a space I can go to should help

    I will accomplish my goal because I have a larger goal of doing more workouts RX and finishing with better times. Mobility and improving my weaknesses are keys to that.

    I will accomplish my goal by getting the mats out of the back room at the gym and installing a pull up bar.

  2. Ha! Do you have an app for where you are with your goal that tells you how far you have to go? I don’t feel like I’m any closer to my one pull up goal than I was a month ago. Can you maybe just ban pull ups from crossfit? Grr

    1. Julie, lets focus on a few waypoints to help you obtain your goal. To know good waypoints to set I need to know what band you are currently using and how many strict pull-ups you can do consecutively with that band.

      1. Well, I haven’t really been using them since they disappeared in Jan. I was mostly doing ring rows and jumping pull ups. I did 8 consecutive, strict today with the broken red band. I did not try with any others.

      2. Julie, perfect. Lets set your first waypoint to be 10 consecutive on the red band. Accomplish this by doing 3 sets of 10 pull-ups on the red band every day. Your first set you should do as many consecutively as you can. Lets set a date of February 28th for this goal.

        In March we can set another goal of getting 5 consecutive pull-ups on the smaller band by doing 3 sets of 10 on the smaller band. We will have to see how many you can do on the small band at the end of February to pick a date for your goal.

  3. My goal is…to qualify for CrossFit regionals.
    Date I will accomplish my goal by: April 2014
    I will accomplish my goal because: I can.
    I will accomplish my goal by doing: the best I can with my WODS and nutrition.

  4. My Goal is to heal my shoulder
    Date this should be accomplished by is July, 2013
    I will accomplish this goal because I am seeking medical attention
    I will accomplish my goal by leaving overhead movements out of my workout.

  5. Well I sat down and wrote out my goat list!! Longer than I wanted it, but am definitely gonna start marking them off!! I am putting together a home gym so I can practice when I am not at the box. First one will be pull-ups!! I will continue to work on them until I get them!! Date to have them: when it happens:)

    1. Good goal session today. To recap Lets let your goal be:
      10 Strict pull-ups with the medium green band and lets accomplish this goal by April 1st.

      To accomplish this goal perform 3 sets of 10 pull-ups on the green band every day using the first set to test how many you can do on the consecutively.

      Crush it!

  6. So many goals so little time! My most recent and specific goal is 5 unbroken muscle ups and 10 unbroken HSPU by the end of this month! I will accomplish this goal because its something I’ve never done before and I’m excited for the challenge (pushing myself to continuously better is one of my other goals) and I will accomplish this goal by doing extra work daily!

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