Aug 15th, 2011

Author: Retta

Category: CrossFit

C’mon you’re S.M.A.R.T.E.R than that!

With the upcoming 30 day Paleo challenge what better time to set and achieve some fitness goals to go along with our clean livin’ diet? But how do I formulate realistic goals? Make sure they are…

S – Specific.    Don’t be vague “I want to be stronger”, instead say “I will deadlift 200 lbs by Sept 15th”
M – Measurable.     Now we’ve come up with a concrete number that we can work toward.
A – Achievable.    If you’re deadlift max currently stands at 180 lbs, then 200 lbs is within reach.
R – Realistic.   Set the bar high but referencing your journal or asking a coach can help.
T – Timely.   You’ve set the date now get movin!
E – Evaluate.   At the end of your deadline where do you stand? Above or below your goal? What could you have done differently? Then..
R – Reevaluate.   200 lbs in the book? Shoot for 225 lbs next month OR come up with a completely new goal to achieve!

This goal setting exercise can be used for all things fitness. A faster Fran time, your first muscle up, or losing inches off your waist. But remember goals are made through your hard work. Such things as recording your workouts, preparing your meals or staying after class to work on skills are all necessary! But lets not lose sight of our small accomplishments along the way. Small achievements in other areas are just as important and add momentum toward the goals you’ve set. Switching from a blue band to a red, or a new personal record is something we want to know about!

That is why we’ve set up a goal and achievement board in Southie Green to help you track and achieve greater fitness. Then at the end of every month we’ll put it on the website for the rest of Crossfit Southie community to see what you have accomplished! Start brainstorming and setting those goals…

Mobility
Partner Stretching
KSTAR Ground Shld Stretch/Chest stretch/Triceps Stretch

WOD
“DT”
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push-jerks
(155,105)

20 minute Cap
L3 (135/95)
L2 (95/65)
L1 (65/35)