Jan 8 2013 - MTM CrossFit

7901 N Cleveland Ave, North Canton OH 44720
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 | (330) 620-5128

Jan 8 2013

Jan 8 2013

Launching our 2013 Nutrition Challenge 9AM Saturday. If you can’t make it we’ll have it up online for you to get the details and participate.


I wrote this as part of my recent Northcanton.Patch Blog but took it out because it was about as long as the rest of the blog. Goals are very important to continued success in CrossFit. Take some time this week to think about what you’re trying to get out of CrossFit and write down a few goals.

Write down and share your goals! Goals can be a little tricky to get right but it’s easier if you follow the SMART acronym – Specific Measurable Actionable Realistic and Timely. “I want to lose 10lbs” might be your goal. Now lets rework it into a SMART goal.

How can we make it more Specific? 10lbs of what? Just weight, easy – cut off your arm. Boom, goal accomplished…but not really what we meant. How about “I want to lose 10lbs of Body Fat.”

Measurable? It’s quantified already with 10lbs but we might want to add a performance factor. “I want to lose 10lbs of body fat while maintaining or improving my 5K time.”

Actionable? Here’s where things get tricky. What action are you going to take to lose 10lbs of Body Fat? Workout more, Eat Better, Liposuction? The end point of the goal can be the 10lbs but the goal itself MUST give us something actionable to do to reach our goal. “I CrossFit 5 times a week to lose 10lbs of Body Fat and improve my 5K time.” The goal is the same, lose 10lbs, but now we have the action, CrossFit 5 times a week, that gets us to that goal.

Realistic? Do you have 10lbs of body fat to lose? Are you really committed to that idea and the actions you need to take to get there? If we wrote “do CrossFit 15 times a week” (which is enough to kill just about anyone) the action wouldn’t be realistic.

Timely? Do CrossFit and lose weight by when? 2020? Time frames keep us accountable but also must be realistic. I want to lose 10lbs of body fat in 3 days – not realistic. “I CrossFit 5 times a week to lose 10lbs of Body Fat and improve my 5K time by March 1st.”

Finally we have to share our goals to keep us accountable.

A last note: if you’re goals are weight related you should be focusing on nutritional actions and consistent training. If you’re looking to compete in The Open your goals should be more performance and PR based. Refer to last weeks post about practice and training to help build your plan to accomplish your goals.

1K Row
6 Rounds
6 Shoulder to Overhead (135/95)
12 Burpees

Open Gym – 7AM, 6:30PM, 7:30PM
Bench Press 3×5

For Time: 50 HSPU

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