Goal Setting (part 2)

If you are still having a hard time understanding how to set high quality goals you can use the often mentioned SMART model of goal setting:



Action- Oriented


Time sensitive

Now to explain these a little further:

Specific: A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six “W” questions: *Who:      Who is involved?

 *What:     What do I want to accomplish?

 *Where:    Identify a location.

 *When:     Establish a time frame.

 *Which:    Identify requirements and constraints.

 *Why:      Specific reasons, purpose or benefits of accomplishing the goal.

Measurable: Establish solid criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.

Action- Oriented: To keep from becoming overwhelming, goals should be broken down into action steps. Each step moves a person closer to successful goal achievement.

Realistic: To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress.

Time sensitive: A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency. If you want to do 10 pull ups unbroken, when do you want to do them by? “Someday” won’t work. But if you anchor it within a timeframe, “by May 1st”, then you’ve set your unconscious mind into motion to begin working on the goal.

Strength: 16 min Emom

Even: 2 Power Cleans

*Try to use similar weights to last week

Odd: 15-20 sec Dead Hang or 5-10 sec Ring Support

Conditioning: 10 Min Amrap

30 Double Unders

15 Thrusters