top of page

Tuesday, January 21st, 2020 WOD

New Year... New You??

The New Year sets us a new timeline to reassess where we need to improve from many standpoints. At KSCF particularly, we focus on new fitness achievements. There are a number of different methods which work for some. Here are few you can try to assist laying out your 2020 gameplan.


Taking about 5 minutes per day is simple but can be effective

  • Upon waking express what you are grateful for

  • Express what would make your day great

  • Write down your affirmations. “I am …

  • Before going to bed empty your subconscious thoughts. Write about a few things that happened in your day

  • Express how you could have made your day better

Goal Setting

When making your goals be sure to set both long term (12-24 months) and short term (4-12 weeks). With a bigger picture goal in mind, setting the short term goals will help you make positive strides toward the bigger more rewarding goal.

Be sure your goals are SMART goals:

  • Specific: i.e. I want to be able to complete one strict Ring MU by 12/31/20

  • Measurable: set a quantitative number. One (1) Strict Ring MU

  • Attainable or Achievable by you.

  • Realistic: This piggy backs “Attainable”. Be sure you’re being reasonable with your desires

  • Timebound: set a date or time you will achieve the goal by.

Extra Credit Work

As a Head Coach I will be the first to tell you that a KSCF 60 minute (or longer at times ;) class is not enough for you to achieve the higher level skill or strength goals. We program for GPP or General Physical Preparedness. At times, we need to spend more time on these particular goals outside of class in order to achieve them.

  • Arrive 15-20 mins before class and drill this goal. Stay after class and spend this time working on it.

  • Ask a coach to suggest ideas

  • Work 1-on-1 with a coach in a KSCF Personal Training sessions. We offer 30-minute as well as 55-minute sessions where you can work specifically on how to create more self-awareness in a movement and drills to practice on your own.

Start 2020 off positively and create the system or foundation to achieve your personal fitness goals.

KSCF Notes

  • KSCF FaceOff Date email will be sent out yesterday

  • New KSCF Schedule will come out hopefully by month's end. An email will be sent out when it has been finalized.


I) Banded MU Drills

II) Banded Strict MU

III) Glide Kip Drills



1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats

Bar-facing burpees

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

138 views0 comments

Recent Posts

See All


bottom of page