December 22 2015 – CrossFit DGA
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December 22 2015

As some of you may know I would like to coach more than just fitness. I would, at some point or on some level like to be a lifestyle coach and/or coach other business owners. I feel through my experiences and all of the mistakes that I have made I can bring value to people on a couple of different levels. So tonights post is going to be about bringing value to completing tasks.

I want to give you all three simple questions to ask yourself when trying to complete a task or project.

  1. Where’s it at
  2. Where’s it going
  3. What does it need

The next time you have a lot on your plate and feel really over whelmed stop everything you are doing and breath. Then, write down your task or put them in the notes section on your phone and then write down the three questions up under the task….Then of course answer the three questions. Continue updating the three questions until you have the task complete. As a matter of fact as I type this out I realize that this would be great for goal setting at the gym as well. I hope that you find this information useful. See you tomorrow DGA!!!!!

Fitness:

Ballistics/Trunk Stability/Conditioning
A. KB Clean (one arm swings before moving to clean)
B1. SA KB Clean and Press(push press) 5-7 reps x 4 sets (Hand should finish with a pronated grip at the top of the press) Control descent
B2. Sled Push (20-25 sec of work) x 4
+
EMOM for 14 min
Even-7 SA KBS (Russian)
Odd-Suicide

Competition:

Absolute Strength/ Conditioning
A. Shoulder Press 4-4-4-4 rest 2-3 min
+
10 Cal row
5 Burpee over rower
10 Thruster 95/75
rest 2 min x 5
**Goal is same times every set for the conditioning
+
Cool Down
3 sets
200m walk
10 Trap Three Raises (pause at the top for 2 sec and slow eccentric)

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