5 sets of 3 reps @ 80%
7 Minute AMRAP of:
15 Wall Balls
1 Rope Climb
3 rounds for time of:
15 Mountain Climbers (15L/15R)
12 Split Jumps (12L/12R)
9 Kettlebell Push Press (9L/9R)
Now that we’ve talked about the broad categories of fitness, it’s time to discuss how to organize and write your goals. If you haven’t found SMART goals yet, and this is your first exposure…you’re welcome, this will blow your mind! Below you will find a very easy to remember, and effective template for writing goals. It may seem like “over thinking” but when we are setting goals we should be “over thinking”. If we are getting to the point where we are holding ourselves accountable to improving in an area we are currently week, we need to be strategic and effective to see rapid and acceptable change.
Specific, the more the better. Remember writing a goal is not the same as making a wish. There is a difference between, “I wish I could do double-unders” and “I will get 20 fluid double-unders, unbroken, by April 1, 2014!” So, with this step, remember to include who, what, when, where, and why.
Measurable, this is where the math comes in. No real goal excludes numbers. “I want to look better naked” is not a goal. However, “I want to move down 1 pant size by Feb. 1, 2014″ is a goal. If there’s math attached to the goal, you can measure it. If you can measure it, you can track your progress and then make the minute adjustments periodically to keep yourself on track and successful.
Achievable, if it’s is too high or unrealistic, it’s not going to be an effective goal. Remember, goals are made to be met – success. They are not meant to be above and beyond reality. Create your goals from a good place, a place of realistic expectations, from an intrinsic point of view. It’s bad to compare yourself to others when people’s fitness, backgrounds, genetics, age, life, and all other variables are so different. Think about what YOU really want, and create your goals from there.
Relevant, how imporant is this goal for you? Did you create this goal for yourself? Are you hopping on a bandwagon? When we think of relevant goals we are thinking of goals that hold a place in our hearts and our minds. Goals we think about when we go to bed and when we wake up. If you are noticing that you dread the practice it takes to achieve your goal, reflect on whether the relevance is there or not.
Time bound, more math. All goals need a time aspect to them. Otherwise there is no leverage. This is where intermittent goals come in. What are the prerequisites to meeting your goal? Do you need to adjust your schedule? Do you need to buy some things? Do you need to do some research? When you attach time to a goal, you are circling a date on a calendar. You are saying, “Okay, this is the due date. Let’s make this happen!”
In conclusion, writing goals is not easy. If it was, achievement wouldn’t taste as sweet! Keep your goals limited to a few, and focus. Create time in your schedule to practice. Ask the coaches questions, celebrate milestones on Facebook, in person, and with high fives. Schedule check-in times for reflection, use your WOD journals for this. Most of all, know that you ARE able to accomplish this and you WILL! You are as strong as you are determined. Let nothing hold you back and you will see the benefits in 2014!