How are your GOALS coming Along?

Pearland Crossfit believes goals are vital. Not only do they give you something to aim for, they will drive you to be faster, stronger and fitter. They will ensure that when you come to the box you have a reason for being there, not just showing up for the sake of being there!

Did you set any goals for 2012 or did you put it off and now wish you would have?

If you are new to goal setting or are a seasoned goal setter, I hope this will help you set the goals that suit you best.


Your goals should follow this simple acronym S.M.A.R.T


Specific -

A specific goal has a much greater chance of being accomplished than a

general goal. “I want to be better” is not the best goal to set. “I want to do a sub 7, 5 or 3 minute FRAN” is a good goal to have.

Measurable -

Establish concrete criteria for measuring progress toward the attainment of each goal you set. Luckily in CF you will do a couple of repeated WODs in the name of the set GIRL WODs, you will also do your 1RM, both are perfect examples of measurability. However if you feel there is another way to measure your goals then by all means use it.

Achievable -

must be accepted as worthwhile, realistic and attainable. No point in putting down 1000 MUs in under 10mins (unless you are Mike Palmer). However don’t make them too easy, you need to push yourself.

Recordable –

write down your progress. This is best done in a training log. There are PCF ones available, or you can use a Note book, up to you as long as you record your  progress.

Timely -

when setting your goals be realistic in the time you want to do them. I recommend this:


SHORT – something you want to achieve by April 2012 (3 months)

MEDIUM – to be achieved by July 2012 (6 months)

LONG – these are the hardest of your goals and you are aiming to achieve these by Christmas next year.

Goals can be whatever you want them to be. Diet, Olympic lifting, WODs, turning up to the box at least 3 times a week ;-) Remember you’re the only person that can reach YOUR goal, so make it relevant to what YOU want to achieve and can achieve.


10 hspu

15 wall balls

20 kb swings

25 deadlifts

100 double unders

And start back down with dead lifts ending with hspu

Im not posting the board tonight. Instead I want to try something new. Please comment with your time and what you would change if you could do it again…. Heavier weight, less rest, practice du, learn hspu…


  1. my time: 11:59, i think. My journal is in my truck. :) If I could do it again, I would have warmed up with a lighter weight before actually doing the DLs. this would have got things moving. I definitely would not have rested as much in between stations. I definitely would transition better.

  2. I didn’t get to do this WOD today because I had work but I just wanted to share my goals…
    Short: 100# OH by April
    Medium: muscle up by July. Who’s with me on getting a muscle up this year?!

  3. My time was 10:39. I tend to underestimate myself based on intensity. So if I could do it again I would increase my weight for the DLs. My weight last night was 83lbs. Thanks Lindsey for the encouragement; I agree with you. :)

  4. Stephanie says:

    My time was 11:40 but modified everything due to injury. Having to do less weight is hard for me mentally because that is usually where I am most successful…on the strength part. I am going to focus on making every movement as perfect as I can to make my workout that much more intense.

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