We are in the middle of the 2011 CrossFit Games Open season, which allows athletes from all over the world to compete to find the Fittest Man and Woman on Earth. During these past several weeks, I have completed every posted Open workout to the best of my ability. Last week's workout included a movement called the muscle-up.
The muscle-up is a gymnastic movement in which the athlete hangs from a pair of rings, pulls himself or herself up into a dip position and then pushes our of the dip into a full extension. In high level gymnastic competition, the muscle-up is considered a basic movement and isn't even scored! For CrossFitters, it represents one of the more dynamic gymnastic movements we'll do on a set of rings and requires quite a bit of coordination and strength to complete.
During the course of my training last week, I finally achieved a long-time goal of completing the muscle-up on a set of rings! After the sense of elation passed, I felt a bit deflated. My goal had been reached, now what? Would I allow myself to relax for a bit? Would I move on from the muscle-up to another movement? I didn't know. Since then, I have decided to continue working on the muscle-up until I can comfortably perform it with strict form and during a workout.
The key for you is to have a plan ready for what you will do after you reach your intermediary goals. Without further goals, you run the risk of losing more than you have gained because you no longer have a purpose or motivation to work as hard as you did in achieving your goal. Planning multiple stages of goals also gives you smaller steps to take and more opportunities to succeed, without the risk of a letdown in the case that you take too long to reach your goal or you reach it and you don't know what to do next.
What are some of your fitness goals? How have you split up those goals into manageable intermediary goals for yourself? Share in the comments!
Andreas Aguilar opens up his routine with the best muscle-up I've ever seen... Mine wasn't quite as smooth!
"Walk It Out"
5 rounds for time of:
30 second Plank hold
30 second Side Plank hold (left)
30 second Side Plank hold (right)
Posted by Zareh.