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General Fitness 12.31.13


General Fitness 12.31.13

The time has come.  Nothing we can do to change 2013, but 2014 is up to us.  Set some 3 month 6 month and 1 year goals. It doesn’t necessarily have to be in fitness, but there have been studies that show how working out has a good correlation with  success  and achieving your goals. . Here is a good read I came across  of  5 things successful people do before 8 am….. (click here). Crazy how exercise is number#1. Now don’t think just because you do physical excercise that  you are off the hook. If you look a little deeper  most of these people are also exercising what I believe is just as important, their mind.

” Visualization. These days we talk about our physical health ad nauseam, but sometimes our mental health gets overlooked. The morning is the perfect time to spend some quiet time inside your mind meditating or visualizing. Take a moment to visualize your day ahead of you, focusing on the successes you will have. Even just a minute of visualization and positive thinking can help improve your mood and outlook on your work load for the day.”

So how do you work on achieving that Mental edge that will help you overall, not just in fitness?

1) Mental log keeping

2) Goals


3) Affirmation

4) Relaxation

5) Visualization & Imagery

Now this may seem a little too much for some, and for some you may already do this without even knowing it.

As we prepare to go into 2014,  let’s ask ourself “Am I Ready?” Am I ready to sacrifice what I need to in order to make my dreams come true? Am I  willing to put in the work it takes to accomplish my goals? Be it starting a business, losing weight, or making any other life altering decision, ARE YOU READY?



Prep Work
:15 R :15 L Single leg jump rope For 3 min



18 Min AMRAP
20 Double unders
10 Dead Lifts 155/105
20 Box Step Ups 24″/20″

Challenge you guys to  set a goal before attempting this WOD. Then execute

Cool Down





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