Thursday 12.20.12

Lev.

Garage Games Final WOD
15-12-9-6-3
Power Snatch (115,80)
Burpee Over Bar

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Coaches’ Corner – From Coach Geoff

A New Year Means a New Start

With the year coming to an end and a new year on the horizon it’s time to sit back and reflect on the journey we set out on.  Did I lose those 20 pounds? Did I spend more time with my family? Did I PR my “Fran” time? Everyone that belongs to CrossFit New England trains here for a different reason.  To compete, to be more fit and healthy, to look better naked, you name it.  Our goals are no different.  Deep down we all have our own list of things we want to accomplish.  The goals that I set may be completely different that the ones that you or MDV set, but together we all share that same desire and passion to strive for something greater.

Lets talk about goals and how we should go about setting and approaching them in the upcoming year.  First off, if you didn’t meet your goals for this year that’s OK, stay positive! We’re moving forward from this point on.  For those of you that did accomplish your goals, congratulations! That hard work and effort truly paid off and my hat goes off to you.

When setting goals, there are a few things that we need to look at and really dissect in order to create SMART GOALS to achieve. They are as follows:

Specific

The first term stresses the need for a specific goal over and against a more general one. This means the goal is clear and to the point.  “I want to read 1 new book a month” Notice how it is not generalized as “I want to read more.”

Measurable

The second term stresses the need for concrete criteria for measuring progress toward the attainment of the goal. The thought behind this is that if a goal is not measurable, it is not possible to know if I am making progress toward successful completion.  For example our goal may be to eat more “clean” or follow a Paleo diet more strictly.  How are we going to do this? Lets start with recording what we eat in a food journal on a daily basis.  This way we can see where we stand at the end of each day.

Attainable

The third term stresses the importance of goals that are realistic and attainable. I would love to have a 400-pound bench press by the end of next year but is it going to happen given my current 1RM right now? Chances are slim.  We need to make sure that our goals are not too far out of reach, I like to dream big but a more realistic goal would be achieve a bench press of 350 pounds.

Relevant

The fourth term stresses the importance of choosing goals that matter.  Max’s goal to eat 5 power bars in 5 minutes may be Specific, Measurable, Attainable, and Time-Bound, but lacks Relevance.  Set a goal that really lights a fire under you’re ass, something that you will feel proud of accomplishing, not sick to you’re stomach.

Time-bound

The fifth term stresses the importance of grounding goals within a time frame, giving them a target date. A commitment to a deadline helps you stay more focused on the task at hand.  “I will lose 10 pounds by June 1st.” By giving yourself a specific date to achieve this goal, you will take the necessary steps in order to achieve this by then or even before.

Hope this helps you guys set some S.M.A.R.T GOALS for the upcoming year, I’m looking forward to hearing about some of them.  Feel free to post you’re goals and encourage one another! NOW GO PR 2013!!

“If you’re climbing the ladder of life, you go rung by rung, one step at a time. Don’t look too far up, set your goals high but take one step at a time. Sometimes you don’t think you’re progressing until you step back and see how high you’ve really gone.

98 Comments

  1. Garage Games Final WOD: 7:08 (95#)

    Geoff, thanks for the advice before the WOD. It definitely helped, but I still burned out too fast.

    • anytime bud, you did great…now next time you know how to control the throttle

  2. Garage Games Final WOD – 11:14 Rx

  3. Garage Games Final WOD: 8:56 35# and knee burpees. Ali thanks for the pointers on my kipping pull up. This skill is one of my goals for 2013 – perhaps the one I will achieve the quickest! :-D

  4. GG final: 10:30 RX’d

  5. Garage Games Final WOD: 8:15 RX Felt good about this one.

  6. GGF 9:22 45#
    Luckily(/skillfully?) didn’t fall over the bar during burpees :)

  7. GGF: 9ish #40 frustrated the entire WOD

    Been away so I went light with weight.
    Legs weren’t working could barely jump over bar.

    looking forward to doing this again and killing it.

  8. GGF: 8:55 95# it’s been a long time since i snatched, so I figured I’d go with a manageable weight. Probably could have RX’d with another minute or two, but better safe than sorry.

    Goals to follow soon.

    Thanks as always, Geoff and Ali. :-)

  9. 10:03

Trackbacks/Pingbacks

  1. Goals For 2013! | Crossfit New England - [...] S.M.A.R.T. Goal Setting by Coach Geoff here! [...]
  2. Goals for 2014! | Crossfit New England - […] Here’s a more in-depth look at S.M.A.R.T. goals from Coach Leard. Click HERE. […]
  3. #WODsohard | Goals for 2014! - […] Here’s a more in-depth look at S.M.A.R.T. goals from Coach Leard. Click HERE. […]

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