2017 Goals | CrossFitRook
The first week of 2017 is over. Ate well except for Friday evening. No cocktail either. Don't worry, no one kidnapped Rob, everything is fine. Objectives for 2017: I set personal, professional, physical and...

goal setting

The first week of 2017 is over. Ate well except for Friday evening. No cocktail either. Don't worry, no one kidnapped Rob, everything is fine.

Objectives for 2017:

I set personal, professional, physical and financial goals for myself every year. Here are the physical goals for 2017. I achieved most of them in 2016 and I'm planning the same for 2017.

Elevator / Movement Current Goal
Back squat 455 500
Dead Lift 465 500
Strict press 205 225
Push push 235 265
Clean 210 235
Front squat 325 350
Thruster 235 255
Row of 500 meters 1:42 1h30
Pull ups 0 ten
Double underside 0 ten

So how am I going to achieve these goals? Good question. I'm gonna have to figure this one out

12 works

  1. Following the 12-job nutrition plan, courtesy of Emily and Erin. Good time to save everything in MyFitnessPal. Emily and Erin provide everything you need to set you up for success. It's worth the investment, so please take advantage of the service if you haven't already.
  2. Keep cocktails to a minimum. Sadly and frustratingly, I have tried for the last few years to do both and have found that it just doesn't work. Either you want to make a cocktail and not do well in the gym, or you want to do well in the gym. So we're going to give it an honest chance.
  3. Focus on recovery. We spend a lot of time fighting against ourselves and most likely not enough time getting back together. Water, sleep, good nutrition, supplements, deep tissue massage and yoga. I have been receiving deep tissue once a month for the past few months and the difference is remarkable.


  1. Elongation. Upon entering the six in the morning classroom, most people have to deploy quickly to prepare for work, kids for school, etc.
  2. Rest. Getting up early means going to bed early. I tend to do a lot better if I get 7 or 8 hours of sleep. Spend a few days with six or a few hours and see how you feel. Probably like garbage. I know I do.
  3. Strength program. I completed the 12 Labors Barbell Strength program last year and really noticed a difference. I added weight to the squat and deadlift and completed PR'ng CrossFit Total of about 100 pounds.


  1. Create opportunities for PR. Some boxes do the same WODs over and over again, allowing members to set PRs. Ours is a little different where WODs vary considerably. Two days a week, I give myself the opportunity to define public relations. Whether it's a lift, like a deadlift or squat, or a 500-yard row. Give yourself the opportunity to put a PR on the board and in Wodify!
  2. Warm up completely. I'm sure if any of the coaches read this, the thought "he never does the warm-up like ever." crosses their mind. This is unfortunately true. I don't do the warm-up. In my mind, the first round is the warm-up and it's not fair and dangerous.
  3. More than just scheduled lessons. Goes with number 7. Stick around after class, use the open gym, run / swim etc. will greatly help you achieve your goals.
  4. Yoga. Once a week, every Sunday. You are looking to get back into this cycle. I really noticed a difference when I attended regularly.

It should get me where I want to be.


Don’t Be Afraid tera Ask For Clarification, Over and Over and Over Again. It’s your time, money, and most importantly, your health we’re talking about here. If you don’t fully understand something during class, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time… they probably have the same exact question. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the squat, deadlift, or any of the Olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.

CrossFit Isn’t Everything. CrossFit is a strength and conditioning program that focuses on building general physical preparedness ( GPP ). It is quickly evolving into a sport of its own, but that doesn’t mean that it has to be your sport or your lifeblood. A majority of people CrossFit so that they can do whatever they want : Go out, play sports, learn new things, etc. Having that GPP allows you to take on new défis. CrossFit doesn’t have to be your life. Many people CrossFit so they can have a life… and be awesome at it.

It Doesn’t Get Easier, It Just Sucks Less. The longer you immerse yourself in the suck, the less it sucks. You get stronger, build a greater aerobic capacity, and become mentally tough. All of these aspects, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability.

You Won’t PR Every Day. Don’t mistake intensity for hard work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through hard work. Intensity and hard work are not the same thing. Don’t skip a planned session just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day ? Something is always better than nothing.

Introduce yourself to others in the class. How will this help you ask ? When you introduce yourself to someone you’ll feel more comfortable in the class and realize that you’re not the only one that’s new to CrossFit. So instead of feeling totally nervous and awkward holding a PVC pipe overhead, you feel a little bit more at ease and focus more on what you’re doing.

Keep a journal. Write down the warm-up, the skill, the WOD, and your results. This will greatly accelerate your progress. We often do workouts and lifts based on weights and reps that we have previously done. If you don’t know which kettlebell to use because you never recorded the weight you used last week, then you end up picking the wrong weight. Write stuff down and be able to reference it.

Listen to the Coach. He/she is there for a reason. They spent time studying the subject matter. They have coached hundreds to thousands of people on these movements. Your buddy that watched a couple of Youtube scènes is not lateral to that.

Firebreather. Beast. Rock vedette. You’ll hear a lot of different terminology used to describe those athletes who kill every workout, and blow everyone else away. Here in our gym, we consider every one of our athletes a rock star. Hey, it takes huge cojones just to show up and do these insane WODs. Be proud of yourself and what you accomplish here. We sure as hell are.

Walk into any box ( that’s CrossFit speak for the gym itself ) and you’ll be greeted by clanging weights, clouds of chalk and whiteboards scribbled with acronyms like “AMRAP” and “EMOM. ” With insider speak that almost qualifies as its own language and raw, rough-around-the-edges spaces, CrossFit can definitely be intimidating to try. And even though many of the 10, 000 affiliate gyms offer your first workout free, beginners may still feel overwhelmed by the culture of the popular strength and conditioning program.

So what should you really expect if and when you dive into the world of CrossFit ? We turned to five athletes who’ve sweated through years of WODs ( aka workouts of the day ) for the advice they wish they’d gotten when they first started.

“Each culture, expert and [workout] space is very different, ” says Anna Willard, a CrossFit athlete at CrossFit Merrimack in Lowell, MA, as well as a former professional middle-distance runner. ( She snagged a world record in the steeplechase in 2008, but no longer competes. ) She recommends trying out a couple of different boxes before committing yourself — and your credit card — to one. “Don’t necessarily go to the place that is the most ‘convenient, ’” Willard says. Look for that one gym that’ll keep you coming back — so take note of each box’s programming ( aka the structure of workouts ) and study the overall vibe of the community before ponying up for a package.


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