SMART Goals and Skill Work

Published January 5, 2017

Happy New Year! You may have noticed our new garage door chalkboard--It's been re-painted by Intern Matt so that we can write down our SMART goals for 2017!
What's a SMART Goal?
Think about a goal that you have. What would make 2017 an AMAZING year to you? To turn that into a SMART goal, think about what you can do each day or week to help you reach that goal.
For example: 
Penny wants to start doing pull-ups in workouts. 
So her SMART goal is to practice her strict pull-ups 2x/week and kipping 1x/week. 
Jerry wants to lose 20 pounds this year.
So his SMART goal is to get nutrition counseling and WOD 3x/week. 
If you're unsure of how to go about reaching your goals, no worries! Below you'll find some ideas.
Gymnastics Skills:

It takes 6 weeks of consistent strength work for muscles to get stronger, so now is the time to start programs that are intended to build strength--especially if you have gymnastics skills on your list of wants. Below you'll find some general guidelines for how to reach certain gymnastics milestones.

Muscle-Ups: You'll need strict chest to bar pull-ups, the ability to hold a ring support position with straight arms and a 45 degree turnout for 0:30 without shaking like a leaf, and deep strict ring dips.

The Muscle Up Clinic has 2 spots left! Sign up now:

Pull-Ups: Strict before kipping, my friends! Dead hang for 0:30.

Toes-to-Bar: Consistent levers and beat swings. Consistent L-sits at least to parallel. Dead hang for 0:30.

Handstand Pushups:
 Strict before kipping! Handstand support position for 0:30 with proper body positioning (i.e.: hollow). Then HSPU to 3,2,1 ab-mats in a tripod.

Hey, in case it wasn't clear enough, strict movement before dynamic (aka kipping)! Yes, kipping is "easier," but without the strength and stability that strict movement provides, we are at risk of injury when we try to kip. In addition, learning to kip before having strict movement tends to create a lot of movement patterns that are inefficient. Master the fundamentals--Virtuosity is rewarded!

Double Unders:
Here are some progressions that I've used with athletes:
Double Under Progressions:
Double Under Technique Work:
How to Practice:
Your coaches offer private training sessions--if you're struggling with any of these skills, schedule a session with them to check up on technique and learn some new drills!
The easiest way to add gymnastics practice is to do it before or after classes, starting with a few reps and adding one each day that you practice. Like so:
Day 1: 1-1-1-1-1, Rest 60 -90 secs btwn
Day 2: 2-1-1-1-1
Day 3: 2-2-1-1-1
Day 4: 2-2-2-1-1
Before you know it, you'll be doing 5x5s! 
EMOM 30 - 45 seconds of work is a good way to practice DUs, for up to an EMOM 8. You can also combine DU practice with gymnastics work by trading off gymnastics skills and DU practice. 
Now go attack those weaknesses! 
-Coach Rachel

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