Mobility is KEY

You must focus on your mobility.  It is important to your success in crossfit. Its also a crucial component for staying injury free.

Squat Quick Test: Is it your Ankles or your hips?

WOD: 10!
OH Squats 115/75

Setting SMART Goals

Before you begin the journey towards a healthier you, you need to have something to work toward. Unfortunately for most people, goal setting has never been required learning in their academic careers, so the process of setting goals tends to be foggy at best. Let me encourage you to grab a sheet of paper and a writing utensil of some sort, because unwritten goals are little more than hopes and dreams. I’ll wait while you get those things…

Ready? Great! Let’s get to it.

We are going to talk about SMART goals. That’s not “smart” like “intelligence”. That’s S-M-A-R-T, as in Specific, Measurable, Attainable, Realistic, and Time-specific goals. Let’s look at those items individually.

People tend to be a little too general when it comes to writing their goals. Whether this is some kind of defense mechanism designed to protect the ego from failure or just the result of not knowing any better is not known, but the end result of non-specific goals is usually limited motivation and partial success.

For example, a non-specific goal looks like this: “I want to lose weight.” While I understand the intent of the goal, the mind doesn’t really have anything to grab onto with that goal. Does losing 1 pound mean I’ve reached my goal? After all, I “lost weight”. Most people, however, have more than 1 pound that they want to lose, so we have to get more specific. How much weight (to the pound) do you want to lose? If your overall goal is to lose 100 pounds, then your goal will look more like this: “I will lose 100 pounds.” You’ll see in a moment that there is more we should add to this goal; this is a starting point. Go ahead right now and write down your specific weight-loss goal in pounds (or kilos for my international friends) – “I will lose _____ pounds.”

Great! Let’s move on.

You’ve already started on this aspect of goal-setting, but I wish to elaborate further. You know that the goal of losing 100 pounds is measurable because there’s a way to determine when the goal has been met – when the ending weight is 100 pounds less than the starting weight.

An example of a non-measurable goal is, “I will be healthy.” There’s no way to measure that goal from week to week, so hitting the target (“health”) is difficult. A better measurable goal would say, “I will lose 2 pounds of fat a week.” That goal can be measured over relatively short periods of time.

Goals should be within the realm of possibility. For example, a goal that states, “I will work out for 2 hours a day every day” is beyond attainable for someone who is just starting on the path to fitness because the motivation and physical stamina required to stick with that goal are not likely to last. Further, if the goal you set requires you to forgo responsibilities like work and family, then the goal is not attainable.

A better goal would say, “I will power walk for 30 minutes 3 days a week at 6:30AM.” There is a greater likelihood that the new fitness participant will stick to this goal because it is easily attainable. Over time, the goals should be written in such a way that they stretch the participant to points they originally believed were unattainable. For example, a goal that would be an attainable challenge is, “I will complete a half-marathon in less than 2.5 hours.” For someone who weighs 300 pounds, this goal is at first unattainable. With training and time, it can become attainable despite being beyond reach at the outset.

In addition to being attainable, goals must be realistic. To use the previous example, the 300-pound fitness participant might eventually set a goal to complete a half marathon: “I will run a half marathon and finish first.” While this might be an ambitious goal, it is unrealistic to believe that he or she will finish the race in first place.

Keeping the time frame in mind is important as well. If your goal is to lose 100 pounds, it is unrealistic to believe that such a huge amount of weight can be lost very quickly. Losing 2 pounds of fat a week is realistic. Losing 100 pounds in 16 weeks is NOT realistic for most people (television weight loss notwithstanding).

Look back at your paper. Consider a time frame for the weight-loss goal you wrote earlier. Divide the number of pounds you wrote by 2 to get the approximate number of weeks it will take to achieve your overall goal. For example, if the goal is to lose 100 pounds, that goal will take approximately 50 weeks (100lbs ÷ 2lbs/wk = 50 wks), or about a year, to accomplish safely.

Now rewrite your goal: “In the next _____ weeks I will lose _____ pounds.”

You have already applied the time-specific aspect of your goal-setting by affixing a timeframe to your goal. Having a goal that reads, “I will lose 30 pounds” has an invisible caveat at the end: “eventually.” People tend to work better under a deadline. Unless the time element is added, there is no deadline, and the goal will just be something we will get to eventually. Most people file their taxes on time because there’s a specific time frame: “by April 15th.” The same should be true of our personal fitness goals.

In January, when I first started the process of physique transformation, I wrote the following goal: “By my 40th birthday, I will drop 40 pounds of unwanted fat and gain 10 pounds of muscle.” The goal was what I considered to be realistic and attainable at the time, and it had the time specific stamp applied to it – “By my 40th birthday.”

“In the next 16 weeks, I will drop 30 pounds of fat and gain 10 pounds of lean muscle.”

The goal is specific – 30 pounds of fat and 10 pounds of muscle
The goal is measurable – 30 pounds of fat and 10 pounds of muscle can be measured
The goal is attainable – 16 weeks is plenty of time to achieve the goal (though more goals are needed to plan HOW we will attain the goal. More on that shortly).
The goal is realistic – 30 pounds of fat can realisticly be shed in 16 weeks. Adding 10 pounds of muscle is also realistic.
The goal is time-specific – “In the next 16 weeks”.

That’s a SMART goal!

Taking It a Step Further

There are 3 types of goals to consider: short-term goals, interim goals, and long-term goals. In our physique transformation process, the short-term can be 1-2 weeks. Interim goals are monthly goals, and long-term goals are 16 weeks and beyond. The best way to set these goals is to work from longest to shortest. You’ve already written a long term goal regarding weight loss: “In the next _____ weeks I will lose _____ pounds.” Now it’s time to consider what we must do in the short term to achieve the long-term goal.

Here are some examples of long-term goals:

Within 16 weeks, I will drop 30 pounds of body fat and gain 10 pounds of lean muscle.
Within 16 weeks, I will be able to run 2 miles at 5 mph on the treadmill.
Within 16 weeks, I will bench press 150 pounds for 10 reps.
Within 16 weeks, I will lose 8 inches from my waist.

Here are some examples of interim goals:

Within 4 weeks, I will increase my bench press by 20 pounds.
Within 4 weeks, I will increase my leg press by 50 pounds.
Within 4 weeks, I will lose 2 inches from my waist.
Within 4 weeks, I will increase my treadmill high-point speed by 2 mph.

Here are some examples of short-term goals:

This week I will run for 30 minutes on Monday, Wednesday, and Friday at 6:30 AM.
This week I will lift weights for 50 minutes on Tuesday, Thursday, and Saturday at 6:00 PM.
This week I will eat 6 balanced, nutritious meals every day from Monday through Saturday.

Notice how the short-term and interim goals lead to achieving the long term goals. When weights and cardio intensity are increased (interim goals), inches and pounds are lost while muscle is gained (long-term goals). Achieving the short-term goals of running, lifting weights, and proper nutrition allow for the increases expected in the interim.

Now It’s Your Turn

On your piece of paper, draw 2 lines that divide the page into 3 columns. Label the columns “Short-term Goals,” “Interim Goals,” and “Long-term Goals.” Write (no typing and printing!) 3-4 SMART goals in each column. Make these goals your own, not just copies of the samples I offered. Goals are a lot more meaningful and motivational when you personalize them. Be sure your goals include exercise goals, nutrition (diet) goals, and progress goals (pounds lost, inches lost, etc.).


800 Meter Run

75 Wall Balls

800 Meter Run




Please make sure that you are putting up your equipment after you workout.  The same people, INCLUDING THE COACHES, are putting up equipment long after the class is over.  Even you if are in the 4:15 class, don’t assume that someone is going to use your stuff after you’re finished, because by time the 615 class ends there is STUFF EVERY WHERE.  Also, grab a wet wipe and clean off your equipment.




7×2 Front Squats (AHAP)


5 working rds for time

100 Meter Shuffle Run

10 Pull Ups

10 Hang Squat Clean Thruster 95/65

REST 1:1



That Snuck UP

WHO needs to read a blog when you got this cute little guy to look at Mr. Jensen Melgoza weighing in at 18lbs. at 5 months old. Our future CrossFitter games competitor or Sumo wrestler which ever one he picks we know he will dominate.



40o meter run

40 Hr push ups

30 OH Walking Lunges

20 Power Cleans 115/75

30 HR Push Ups

20 OH Walking Lunges

10 Power Cleans

400 Meter run

MORNING CLASSES including 9:30 USED 2 hands on KB afternoon classes only used 1 HAND.  :/ OOPS



Beast Wars…PCF will be representing

This Saturday several of our PCF athletes will be competing in the Beast Wars fundraiser/competition at Crossfit Unity. Crossfit is all about community and family, and there is no better way to support each other than to come and cheer on those that are participating. You will have a blast! All you need is a chair, a cooler, a PCF shirt, and of course a camera :) AND DON’T FORGET THE AFTER PARTY (Heat times will be posted on Facebook).

2100 Nasa Parkway suite 101 B Seabrook, TX 77586


5 rounds

5 squat cleans 185/115 lb

20 wall balls 20/14 lb

“FRAN”tastic Monday

The first pic was Jan. 2012 Fran and Second pic was from June 10, 2012

It was a FRANTASTIC Monday and full of PRs! Love them or hate them the girl WODs are standards by which we measure gains in our strength and agility. But don’t look at the board and compare yourself to anyone else. Use these girls as way points on your crossfit journey, by journaling them you will be able to follow your improvements as you repeat them. We will most definetely revisit Fran before Thanksgiving. So if you didnt PR or this was your first time make sure you are journaling all your modifications if you had any.

No girl is mentioned more as a measure of a Crossfitter than Fran. You will find that Crossfitters will mention their deadlift and their Fran time when they are out to WOW and impress you. Just remember that with enough practice we will all get more proficient with our pullups, and as we lift more weights we will get more efficient with our thrusters. So, log your workout times, look back in time and see how Fran looked the first time you did her, I bet you will be impressed with your increase in weight and how much better your pullups look . Keep up the good work WE are WOWed and AWEd by you all the time! Did you PR FRAN today?

Pull Ups

Body Weight

Great work guys. Keep up the hard work!

5 rounds
10 pullups
20 mountain climbers
100 meter sprint

Short intense intervals

Good work today pushing that threshold.  Keep up the hard work.



“Holly Hell”  was pretty much everyones first reaction tonight.  BUT you did it you made it and you rocked it.  So now to bigger and better things.  Which means longer and faster runs.  If you struggled with this do more interval work,  Tabata runs, death by 10 meters.  Just a few things you can work on.  We will revisit this WOD again probably in Nov.  Ofcourse getting ready for the Houston half.

So morning group well not so much a 10K unless you had the tracker watch.  BUT we had it all KINDA figured out by afternoon classes.

So the WOD was a 3.6 or 4miler or a 10Kish more for some ;)



Honoring Fallen Heroes

Today we honor and remember all of the fallen, especially the 343 firefighters who kissed their wives, children, and family members for the last time before heading to the station that day. May God bless all of our everyday heroes and their families.  Thank you to everyone in our PCF that endured a grueling WOD to commemorate this tragic day.   ALSO a big thank you to James one of our own that sent out a text that grabbed the attention of 25 to 30 fireman around Houston and surrounding areas and I think coming from 4 CF boxes surrounding our area.  We had an awesome, awesome, awesome, time and a GREAT turnout and nothing like ending the WOD with cold beers!!!!

Where were you Sept. 11