“Setting goals is the first step in turning the invisible into the visible.”-Tony Robbins

Thought of the Day

Asking yourself or your children what goals you're working on often leads to surface-level answers. In fitness, we hear vague goals like: “I want to lose fat,” “build muscle,” or “look better.”

But without diving deeper or getting more specific, how can these goals actually motivate you? What are they really going to help you with? And what are the actions that will keep you committed?

For goals to be effective, we need to get below the surface and uncover why they truly matter to us especially outside of the gym.

Take a moment right now to write down two goals you'd like to accomplish over the next three to six months. Focus on actions, not destinations.

Instead of saying, “I want to lose ten pounds,” try:

• “I will commit to meal prepping and training at least three days a week,” or

• “I will stick to a sleep schedule, take morning walks, and drink water instead of pop.”

These action-based goals are measurable, and they help you stay on track by giving you something you can actually commit to each day.

Now that you have your goals, ask yourself: How will my life improve by accomplishing them?

This shouldn’t be a fluffy answer. There needs to be real meaning behind why it matters to you. If you're going to stay consistent through challenges, you need a reason and a bit of skin in the game, to keep going when things get tough.

For me, working toward my black belts is to help me make a positive impact on other martial artists and continue growing personally. Judo, in particular, has made a huge difference in my life. Even on the early mornings, and on those days when I feel beat up and tired, that deeper purpose is what gets me back on the mat and motivates my coaching.

Thursday

H: 00-02 Intro (2-3 min)

H: 03-10 Warm up (7 min)

Leg swings, 2 legs, 2 directions, 2 min in total

Hamstring stretch: 1) touch toes then gradually squatting down and standing up; 2) With a wider stance, reach the side of foot, hold 30 s; then walk your hands to the other side of foot, hold 30 s

Floor bridge, 30 s hold, 2 sets

Side planks with hip lifts, 30s each side

H: 10-24 Tech (14 min)

With an empty barbell:

Bent-over row, 10 reps; single leg deadlift, 10 each side

Add some weights, then repeat for another round

Build up to the workout weight:

40% of 1 rep max, 10 reps

50%-60% of 1 rep max, 10 reps

H: 25 WOD

Deadlift 10-10-10-10-10 reps

4 mins per round

Do not re-grip in each set

You are allow to change weight after each set

Weight selection:

Reference 1:

50-60% of your 1 rep max that you can perform 10 unbroken.

Reference 2:

In CrossFit Open 24.2, it prescribed 10 deadlift combined with rowing.

Women: Rx 125 lb; scaled 95 lb; fundamental 55 lb

Men: Rx 185 lb; scaled 135 lb; 75 lb

H: 50 Cool down (5 min)