Get Smart.

“Rankel”

Complete as many rounds as possible in 20 minutes of:

225 pound deadlift, 6 reps

7 Burpee pull-ups

10 Kettlebell swings, 2 pood

Run 200 metes

Kristan Clever 7 rounds + 10 KBS (155 dead, 1.5 pood KB)

Watch Miranda Oldroyd make the most of it while on vacation: wmv/mov

January is synonymous with resolutions and while I don’t make the traditional New Year’s resolutions myself, I do believe in goal setting.  Recently I have heard many of you voice goals that you would like to set, and I want to see each and every one of you achieve those goals in 2011.  But as they say, failure to plan is planning to fail.  If you’re not familiar with the acronym SMART, it stands for specific, measurable, affirmative, realistic and time-bound.  Over the course of the week, I have heard “I want to get stronger”, or  “I want my met-con to be better” and while these are great things to want, they are vague and chances are you haven’t a clue as to how to get there.  A SMART goal for someone that wants to “get stronger” might be “I will deadlift twice my bodyweight in 6 months.”  It’s very specific, easily measured and monitored, it’s stated as something that WILL happen (very important) and gives a time frame.  In other words, that simple statement implies a plan.  I expect someone with a goal like this would be doing something once or twice a week in order to achieve that goal.  Lately I have committed to mastering butterfly pull ups.  For the next  few months I will do them in all wods regardless of how they may slow my time down.  My ultimate goal is “Angie” within 3 months time, done with all butterfly pull ups.  So let’s hear them!  Share how SMART you are to comments.

Going deep.