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…

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

5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push-jerks

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


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    08/18/2011 @ 2:59 pm


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  • Mullins

    08/16/2011 @ 11:04 pm

    14:48 RX

  • Joe B

    08/16/2011 @ 12:49 pm

    WOD 18:44 Survived another one.

  • Ranjith

    08/16/2011 @ 12:47 pm

    WOD: 12:12 (L1)

    Goals due by November 1:

    10 pistols each leg (continuous)
    25 double unders (continuous)
    10 no-band pullups (dead hang and kipping)
    5 HSPUs
    Deadlift 1x 225
    Back squat 1x 225
    Press 1x 95
    Clean 1x 135
    Jerk 1x 185
    Snatch 1x 95
    OH Squat 1x 105
    Box Jump test 40″
    100m sprint: 15 s

  • Bish

    08/16/2011 @ 12:05 pm

    I think that was the most difficult WOD I have done in my few months here at CFS
    “DT” stands for “damn tough” right? 16:10 Rx, not even close to TJ’s 5 minutes lol

  • Maze

    08/16/2011 @ 1:57 am

    Solid post Berretta…goal for the next month before the Garage Games is Amanda sub 10 and complete King Kong Rx

    9:40 RX on today’s WOD – chalking it up to the numerous beers, burgers, and hot dogs consumed during this past weekend’s white water rafting expedition…definitely not a Paleo weekend

  • sarahp

    08/16/2011 @ 1:44 am

    tried as rx but my forearms were not having the HPCs 🙁
    WOD: 10:32, L2. get you next time, DT 🙂

  • Andrea

    08/16/2011 @ 1:39 am

    wod: 12:26- L3 (95#)…wishing now I had done it Rx!!!

  • Boyson

    08/16/2011 @ 12:36 am

    Haha boooyacashaaa is right Jaime! Good seeing ya today and booyaacashaa to you on the RX! Finga hugs

  • James S.

    08/16/2011 @ 12:30 am

    wod: 18:13 L3 (135#)

    The cleans were a bitch…

  • jaime

    08/15/2011 @ 11:24 pm

    booyaaacashhaaa boyson!!!!

  • Boyson

    08/15/2011 @ 11:19 pm

    DT WOD 15:23 RX son

  • jaime

    08/15/2011 @ 9:42 pm

    WOD 2 (from Sunday)
    12:38/pistols on med ball

  • Lexi

    08/15/2011 @ 8:25 pm

    20:12 L2….those hang power cleans are tough….better next time! ( I thought my new shoes would bring me luck….apparently we need to spend more time together).

  • christina

    08/15/2011 @ 7:53 pm

    wod: 13:49…. 80 lbs
    jaime, awesome job on rx today! 105 is alot of weight. way to get after it!

    did “annie” with berretta afterwards- 13:41. those ghd situps are tough stuff : ) thanks berretta for the encouragement

  • Alec

    08/15/2011 @ 6:58 pm

    Great post Chris! Although I’d like to win the CF games next year I don’t think that is very realistic, so I won’t be putting it down for a long term goal, however a 250 clean and jerk by Nov. 1 should def. happen.

    I haven’t tackled DT in a while and wish I could’ve made it in today.

    In other news, Bacon Roses seem much more interesting than regular roses, plus you can eat them (although rose petals are edible, nowhere near as tasty as bacon)


  • Mandy Cash

    08/15/2011 @ 6:20 pm

    12:32 (68lbs)…. I had an open bar wedding this weekend too! It hurt a little today!

  • Goose

    08/15/2011 @ 6:02 pm

    8:13Rx…about a minute slower than last time. I’m chalking it up to open bar weddings

  • Stellato

    08/15/2011 @ 4:50 pm

    7:12 RX on the WOD

    47′ 1/4 – On the box jump from yesterday

  • Joe

    08/15/2011 @ 1:11 pm

    I bet Obama’s doing DT today.

    12:38, L2. So much work to be done.

  • dudley

    08/15/2011 @ 12:39 pm

    4+15 @145#

  • jaime

    08/15/2011 @ 12:28 pm

    Finally did “DT” Rx! took me a while :)16:15

  • Justin S.

    08/15/2011 @ 12:19 pm

    i just saw this on twitter : “President obama’s secret service have been spotted downtown rochester MN wearing crossfit southie shirts”

Comments are closed.