Have a Plan - by Greg Everett

Have a Plan

This will be a short one this week, but it's an important one. In just a few words: Have a plan. I mean this with regard to everything in your life, not just your training. I also mean this in terms of multiple levels of specificity.

With anything, not having a plan means not doing as much as you can as well as you can. Without some kind of guidance, it's too easy to get off track and fail to accomplish what you've intended.

The first part of planning is of course creating a goal. If you don't have a clearly defined end-point in mind, it's impossible to create a path to reach it. Something I'm just as guilty of doing as most is believing I have clear goals when in reality they are extremely vague and consequently impossible to achieve. If you can't sit down and write your goals on a piece of paper in concise, clear language, they're not goals yet; they're just ideas. Start with those ideas and keep refining them until you have a set of crystal clear goals; and remember, any set of goals must be complementary of each other; they definitely can't be contradictory. You can create goals at a few different levels related to time and specificity, e.g. monthly, quarterly and yearly. The closer the goal time to the present, the more specific the goal must be.

Once you have your goals clearly defined, you can begin charting a path to accomplishment. Again, work with different time periods. You can't create a detailed plan for something 3 years into the future; you can create a detailed plan for the next 30-90 days or so. Give yourself markers to track success along the way rather than waiting until the end of the goal period to find out what you were doing was unsuccessful. These won't be fail proof, but they will help you evaluate the effectiveness of your plan and make necessary revisions along the way to keep you on track.

Don't wait around and hope things will happen. Become pro-active and committed to making them happen.

Saturday 6, November 2010

WOW when you look at this one, you may think I had a hand in it - but sad to say, I had none. All coach Jason!!!

Sprawl 300

50 sprawl power cleans
50 sprawl pull ups
50 sprawl snatch grip deadlifts
50 sprawl box jumps
50 sprawl Sumo deadlifts high pull
50 sprawl toes 2 bar
Weight 42.5/30kg

A sprawl very similar to a burpees, but really only your hips have to touch the ground.

Friday 5, November 2010

The Bear Complex
Complete 5 Rounds of 7 Reps:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Each rep will be a power clean, to a front squat, to a push press, to a back squat, to a push press. Repeat 6 more times to complete 1 round. Repeat for 5 rounds total. 

Jason finishing the week with an awesome strength WOD, but oh wait there is still Saturday. Insert evil laugh here!!!

Thursday 4, November 2010

Strength:

Deadlifts

3-2-1-1-1

Pull up too holds 3x max effort

Metcon:

Tabatta

Power snatch 50/35kg
Sprints 40m

Score total reps of snatch

Wednesday 3, November 2010

Mid week for Jason and his programming, had little SNAFU yesterday, but all good now.
In classic Jason style, today is a "nice" day. Haha

Strength:

Power snatch
3-3-3-3-3

L-hangs
3x max effort

Metcon:
2k row
OR
2k run

Tuesday 2, November 2010

Strength:

Back squats
5-5-5-4-3-1

Handstand holds 3x max effort

Metcon:
2x
21 strict press 50/35kg
400m run
21 push press
400m run
21 split jerk
400m run

Monday 1, November 2010

For the next few months our different coaches will be programming the weeks worth of workouts. This week is Cisco Jason.

Strength:

Power cleans
3-3-3-3-3

L-sits
3x max effort hold

Metcon:
12 min AMRAP
5 KB swings AHAP
3 Muscle ups
if you can't do muscle ups your scaled WOD is:
15 min AMRAP
5 KB swings AHAP
12 pull ups
12 ring dips

Saturday 30, October 2010

Filthy Fifty
50 of each of the following movements
Box jumps
Jumping pull ups
Kettlebell swings
Walking lunges
Knees 2 Elbows
Push press
Back extensions
Wall ball
Burpees
Double unders