Mid Year Goals Re-assessment! – Coach Milo

Hey team!

If you are anything like me then you’ve been asking yourself where this year has gone already! Seriously.. does anyone have an answer for this ?!

Yes, we’re halfway through, but rather than panicking about your unfulfilled ‘new year new you,’ allow us to introduce a new concept: the mid-year resolutions.

It’s easy to get to July and start fretting about what you’ve done (or not) so far. So, if you’re finding yourself nervously saying, “Wow! This year is just disappearing before our eyes!” to people a little too often, now’s the time to take stock.

Here are some tips that will help you turn anxiety about the year being half over into productive thoughts, so you can leap forward into the next few months with confidence, joy, and energy.

1. It’s not over yet!

Yes, it’s a bit “glass is half full,” but there’s something to be said for taking a positive spin on things. If you feel like you accidentally misplaced six months, look on the bright side: you’ve got another six months to go! That’s another six months to learn a new skill, get that muscle up, master your form with your snatches or finally start working on your mobility like you’ve been talking about. Think about what you’ve achieved so far – maybe you can finally do an unassisted chin-up or have double unders cracked – and then, think about how much further you can push yourself with another six months of commitment!

2. Stress less

Like the weather and taxes, there’s not much you can do about time, so try a mindful approach. Sit down and take stock of everything and consider why the year “running out” freaks you out so much. Don’t beat yourself up about letting stress get to you because it happens to the best of us. Making a mid-year resolution will help you feel like you’re taking back control and quiet that little voice of self-doubt. Take comfort in the fact that little changes can help get you back on track.

“YOU’RE NOT TRYING TO MATCH ANYONE ELSE’S GOALS OR DREAMS. YOU’RE MAKING THESE CHOICES FOR YOU. “

3. Turn the pressure down

It’s okay to get halfway through the year and feel a bit like you’ve lost control of your goals. But look on the bright side: there’s less pressure from other people to ‘make big changes’ in July than in January. You’re not making a big New Year’s Eve announcement about everything you’re going to do right and all the ways you’ll be better, stronger or happier. You’re not trying to match anyone else’s goals or dreams. You’re making these choices for you. So sit down, think about what you really want to do and commit like no one’s watching!

4. Consider your options

You probably have a more realistic idea of what the year will be like than you did in the early hours of January 1st. Now that you’re properly in the swing of things, take some time to reassess your goals. Maybe you thought this year would be all about getting your run times down, but actually, you’ve become intrigued by heavy strength training. Maybe you committed to mastering gymnastic movements but the Oly lifts have stolen your heart!

Any time is a great time to make changes, so why not start now? Time to get focussed!


Monday

Classic CrossFit

A) 3×5 Back Squat

B) 18min. EMOM:
Min. 1) 15/12 Cal Row
Min. 2) 15 American KB Swings 32/24kg
Min. 3) 15 Wall Balls 9/6kg

Met-Con Express!

10 Burpees
_
10 Burpees
25 Push-Ups
_
10 Burpees
25 Push-Ups
50 Bodyweight Lunges
_
10 Burpees
25 Push-Ups
50 Bodyweight Lunges
100 Sit-Ups
_
10 Burpees
25 Push-Ups
50 Bodyweight Lunges
100 Sit-Ups
150 Air Squats

NO REST between sections.
– 20 Minute Cap

Tuesday

Classic CrossFit

A) 3×5 Deadlift

B) 10-15min. to get as heavy as possible…
3 Wtd Pull Ups
6 Hang Cleans
9 Front Rack Lunges Per Leg

MetCon

Every 2min. x 5 Rounds:
12/10 Cal Bike
10 DB Deadlifts 32/24kg

Every 2min. x 5 Rounds:
12/10 Cal Row
10 Alt. DB Step Ups on 20″” box 22/16kg

Every 2min. x 5 Rounds:
12/10 Cal Ski
15 DB Push Press 22/16kg

Wednesday

Classic CrossFit

Push Press (5 x Max Effort)
Put something on the bar that is about 70% effort and hit as many reps as possible.
*Superset with 20 DB Russian Twists between sets! (Left+Right=1)

15min. AMRAP:
2 Devil Press, 20/16kg (Round 1)
10 Pull Ups
4 Devil Press, 20/16kg (Round 2)
10 Pull Ups
6 Devil Press, 20/16kg (Round 3)
10 Pull Ups
8 Devil Press, 20/16kg (Round 4)

Etc and keep adding 2 reps until time runs out.

Met-Con Express!

For Time:

100 Double Unders
_
5 Rounds:
10 Push Press 22/16kg
10 Pull-Ups
_
100 Double Unders
_
5 Rounds:
10 Push Press 22/16kg
10 Pull-Ups

– 20min Cap

Thursday

Classic CrossFit

A) 3×5 Back Squat

B) 16min. EMOM:
Min. 1) Max Cal Assault Bike/Ski
Min. 2) Max Cal Row
Min. 3) Max Double Unders
Min. 4) Rest

MetCon

0-10min.
1 Round:
1000m Row
50 Russian KB Swings 32/24kg
30 Wall Balls 9/6kg

10-20min.
100 Ball Slams

20-30min.
1 Round:
800m Run
50 Goblet Squats 32/24kg
30 Pull-Ups
Finish anything early and that’s your rest.

Friday

Classic CrossFit

A) 5×3 Hang Power Clean

B) 18min. to finish…
40 Cals of choice
30 Toes-To-Bar
20 Wall Balls 9/6kg
10 Deadlifts 100/70kg
5 Muscle Ups
10 Deadlifts 100/70kg
20 Wall Balls 9/6kg
30 Toes-To-Bar
40 Cals of choice

Met-Con Express!

For Time:
200m Run
_
50 Single Arm DB Push Press 22/16kg
50 Renegade Rows 16/10kg (sets of 5 a side)
_
400m Run
_
50 Single Arm DB Push Press 22/16kg
50 Renegade Rows 16/10kg (sets of 5 a side)
_
800m Run

Saturday

Team of 2:
12min. AMRAP: (You do a round, I do a round. Tag your partner)
10/7 Cal Sprint
5 Power Snatches 60/40kg

Rest 5min.

5 Rounds: (Time CAP: 12min.)
20 Clean and Jerk 60/40kg
30 Toes-To-Bar