Happy New Years!!!

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Well guys we made it!!!  2014, a year since I've started this venture at CFS.  It's been a wild ride.  Working 9 - 5, at the gym mornings, evenings and weekends, and trying to squeeze in a workout here and there hasn't always been easy.  Never mind, an attempt at a social life (Don't hate me volleyball friends, I will make my re debut in 2014).    I'm actually writing this post from the gym in between sets of back squats and bench press (see Garrett 140103 if you don't believe me).  Through all of this I think I've actually become a better, more organized, and more determined version of my former self.  Trust, I now know how to squeeze every hour/minute/second out of every day.  And just when I think I'm out of energy and the tanks is going to run dry YOU guys have brought it every workout.  It's inspiring to see what YOU have accomplished, and whether you believe it or not, YOU guys are my drive when I train.  After all, a good trainer is not only knowledgeable but has to lead by example.   I'm looking forward to continuing working with YOU in 2014 and excited for what the future holds.  YOU should all know by now that I am a big believer in writing things down and documentation, in the spirit of 2014, I wanted to share a couple of my personal goals with YOU for the upcoming year both as an athlete and trainer.


Athlete 2014:

1.) Back Squat 350#  (This is the year I see the bar bend!)
2.) Snatch 205#  (Why 200# when I can lift 205#, Shoot for the Stars Land in the Clouds)
3.) 120 Unbroken DUs (This Continues to Be My Goat)

For Comparison 2013:

1.) Back Squat 250# (Check)
2.) Snatch 150 (Check)
3.) 50 Unbroken DUs (Check)


Why did I choose the the same movements again?

1.) The Back Squat is the mother of all lifts and one of the best metrics of absolute strength so it's only natural to bump my numbers to 2 x BW + this year.

2.)  While the Back Squat is a lift of raw strength the Snatch is a much more technical lift which is the perfect blend of power and finesse.  Fun fact: It uses 85% of your neuro-muscular system.  That's coordination!

3.)  And lastly, Double Unders, the bane of my existence.  I was dubbed hurdles for the first year of coaching as my Double Unders were anything but desirable.  This is a perfect example of "practice makes perfect" and I'm going to keep grinding.  The Double Under, like the Snatch, is an awesome blend of coordination and also conditioning/endurance.

This is my suite of exercises for the next year.


Trainer:

1.)  Keep bringing YOU, the Athletes, more awesome workouts.
2.)  Help each and everyone of YOU meet your specific 2014 goals.
3.)  Keep this blog rolling.


Now it's YOUR turn.  I need each and everyone of YOU to reply to this post with 3 specific training goals in addition to 2 goals outside of the gym.

Get at it and DO WORK!