Being S.M.A.R.T.er about setting goals

Reduced morning schedule today, with classes at 5:30am, 6:30am, 9am, 11am and noon only.  The night schedule remains the same.

***Don’t forget about the beer tasting social at the Harpoon Brewery on Friday night. There is a suggested $10.00 donation to the feed TJ fund if you  have not donated already. It will be held from 7-9 pm and you can bring food in! woohoo. Hope to see you all there:)***

With the wide variety of modalities, variables and time domains involved in CrossFit, it is often difficult knowing where to start to get better.  The best bet is to pick one skill at a time, set a SMART goal and take the necessary steps to reach that goal.

“SMART”…

? Specific – Instead of I want to be better at CrossFit, I want to do Fran Rx in under 5 minutes

? Measurable – This goes along with the last one, make sure you can measure your success. Ex. I want to do a 300lb back squat.

? Attainable – Set realistic goals.  Ex. If your back squat is currently 150lbs, 300lbs may not be a realistic short term goal and will lead to you becoming discouraged and cause a negative effect on your training.

? Relevant – this goal is going to help me get better at CrossFit.

? Time-bound – by choosing a deadline we are forced to put in the work to meet our deadline. Ex.  I will back squat 300lbs  by 9/1 (2 months).

Write your goals down and keep them in a place where you can see them.  By constantly being reminded of our goals, we are more likely to hold ourselves accountable and to put in the extra effort towards achieving them.

If you need help setting a goal, reach out to your coaches.  We can help you set your goal and provide a plan to help you achieve your goal. We are here to help, show us the desire to get better on your end and we will help you get there.

Warm up
Alternating tabata
L sit hold on pull-up bar
Double Unders

Strength
Working up to the most amount of weight 1 time through without letting go of the bar
5 Deadlifts
5 Hang Power cleans
5 Push-jerks
5 Front squats

WOD
4 Rounds
45 Double Unders
30 Sit-ups
15 Ring dips

Level 2 (20 DU)
Level 1 (90 singles, 10 ring dips or bench dips)

  • jason barrow

    Barbell Complex: 115#
    WOD: 18:33

    I had TJ write “sketchy ring dips” on the white board for my scaling. I did 3 rounds consisting of an amalgam of unassisted good reps/bad reps/strict reps/kipping reps and then used a red band for the final round. Working on them kipping ring dips.

  • Nicole D

    strength 1 time through: 85 lbs
    WOD: 16:23 20 DUs, blue band on dips