Making Your Goals SMART

A goal without a date is just a dream. How often have we heard vague comments such as "I really need to lose the weight...I should start soon" or "I would love to do a single pull-up...someday". As soon as we write down a goal with a deadline, it becomes a bit scary! Why? Because it means we are committing to actually doing it. It implies follow through and accountability, and that can be a major turnoff for us. When our goals are vague, the resulting failure is also vague, which stings our pride much less! But it also means that we probably won't get any results. And IF we do, it will take a lot longer time than it could if we had a plan of action.

There is a new white board up at Paradigm specifically for you to write your goal for the month up on. Make it public and take action for what you want. It's your goal, meaning you choose it. The only prerequisite for your goal is that it must be SMART...
Specific. Instead of "I want to Deadlift more", try "I want to increase my 5 rep DL to 135 lbs.
Measurable. "I want to eat more Paleo" is vague because there's no way to objectively measure it. "I want to eat 5 dinners a week that are completely Paleo", is a better choice.
Attainable. Make sure your goal is possible within a month's time frame. If you aren't sure, talk to a coach about where you are at with that skill currently, and, if needed, we will help you choose a short term goal to improve it.
Relevant. Only you can answer this part of the goal checklist: do you want it? Is it meaningful to you and your "big picture fitness"?
Time-bound. "I will accomplish this goal by Aug 31st".

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And now for the big news...WOD #1 for our Summer Throw-down! Involving all 4 members of the team, this WOD will last for exactly 5 minutes. You will need to decide as a team which station each athlete will be at for Part A, and which two athletes will use Rx weight for Part B.

Part A: One athlete will complete as many reps as possible for exactly 2.5 minutes. Each athlete will only participate at one of the following stations, with every station being occupied. Each athlete must complete at least one successful rep at their station for the team to progress to WOD #2.
1. Pull-ups Rx option only. Full range of motion - arm extension at the bottom and chin clearly above the bar at the top, kipping or strict.
2. Deadlift 185/135 lb only. Bar must contact ground and athlete must come to clear hip extension with shoulders behind the bar.
3. Medium Box Overs Every time over the box counts as a rep. You can jump, step, crawl...
4. Row for Calories Reps recorded will be calories accumulated, as seen exactly at the 2.5 min mark.

Part B: Immediately following Part A, all athletes will complete AMRAP of wall ball. Each team must have 2 Rx athletes (20/14) and 2 scaled athletes (12/8). Each rep must include a full squat, with the crease of the hip below the knee, and the ball must contact the target with the bottom line of the target being visible beneath the ball. If an athlete cannot complete any acceptable reps with the assigned weight, they will enter a zero for this portion.

If you have any questions regarding standards of movement or WOD structure, ask within your text groups!

Bear-Complex: 3 rep max or practice for form (power clean + front squat + push press + back squat + push press = 1 rep)

WOD: 15 min AMRAP
-10 med ball squat cleans
-10 box jumps
-rup a lap