“A change of feeling is a change of destiny.” – Neville Goddard

There’s a lot of talk about Goal Setting recently. A lot of talk. At this point I’m not sure which came first, the deep nagging need I’ve had in the past few months to write down my Goals being very, very specific, or the Crossfit Goal Setting Seminar this weekend with CF Legend, Greg Amundson.

Oprah once said, ‘When you’re on the right path, the universe rises up to meet you.’ I believe it. I didn’t know about the course until days before, and debated whether or not to go. But, so glad I did. Aside from Greg’s dynamic, passionate, powerful presence, this was a day of forced soul searching on a Saturday. It was much needed. If you’re like me and work 9 to 5 during the week, most Saturdays are usually filled with errands and get togethers and other non-goal oriented items. Good or bad, however you view it, these items can be just that, time takers, gap fillers, while perhaps fun and entertaining, nothing that will ultimately get you towards your Goal. That is, if you actually know your Goal. Can articulate it. Which I do not, not specifically. Not down to the wire of execution. And therein lies the problem; you must be able to speak to your Goal in absolute detail, to each exact step you will take to reach it, to the point where you can taste it, smell it, feel it, as if it is happening right now.

“If you would like to accomplish something, you must first expect it of yourself…. Everything that you can experience with your senses was once in someone’s imagination.” – Dr. Wayne Dyer.

“Live and feel as if your future dreams are a present fact.”

Now to only put into writing, those future dreams.

Tonight’s warm up bears mentioning, because it felt just as hard as the WOD. Thought my arms were about to give out. But, then working the arms, upper body strength, is a part of my goal. So, it’s good to work these things.


3 Rounds:

15 Wallballs

10 Burpees

Wall Climbs

 Completed: Wall Balls at 14lbs. 2 Rounds before it was time to begin the WOD.


I. 4 Rounds For Total Time:

10 Unbroken Fronts Squats at 70% 1RM

Run 400m

*Rest after each round as long as it took to complete the previous round

Completed: in 19:49. Avg. 3 minutes per round. Front Squat at 85lbs. Felt like a good weight, I was working almost to failure by reps 9 and 10. My laps actually grew faster in rounds 3 and finally 4.

II. 3 Attempts

Max Toes-to-Bar

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