GOAL SETTING WEEK (December 26 to January 1)

WORKOUT OF THE DAY

7 Rounds for time

10 Deadlifts, 225 lbs
Max Push-ups
400m Run

GOALS – By Jon Akers

Did you write down your goals for the new year?  In addition to writing your goals down, share them with others.  Making your goals public will keep you more accountable.  Below Jon shares his Fitness Goals for this year.

Goals:

• Compete at the 2011 World Masters Athletics (Track and Field) Championships in the 400m Hurdles.
• Make it to the finals.
• Run a 57 second race.

Plan of Action:

• CrossFit WODs 5 days a week  (to improve my general physical preparedness {GPP}, build a bigger base)
• Mobility WODs 6-7 days a week (to improve my mobility and help prevent injury)
• Gymnastic WODs 5 days a week (to improve body control)
• CrossFit Endurance WODs up to 2 days a week depending on the time of the season (GPP specific to running)
• Hurdle and Sprint training 1-3 days a week depending on the time of the season (sport specific)

Here’s a video of Jon his sophomore year in college.