50 things (goals) homework part 3

OK, so you’ve got your list of 50 things (goals) or there about…

I wrote some goals down too…

Hopefully you’ve managed to put some timeframes to each of the goals you’ve listed – eg. 6 months, 1 year, 3 years, 5 or 10 years.

I want you to narrow your list down by selecting 5 of your goals (from any of your areas of focus: eg. Physical, career, financial, family, etc.) and use the S.M.A.R.T. mnemonic to further define each goal. Obviously we (the coaches) are primarily focused on seeing you achieve your physical goals so make sure at least 3 are based on the phyiscal, etc. that way we can point you in the right direction to start achieving them.

There’s a heap of different takes on what S.M.A.R.T. actually stands for but for the purpose of this post I’ll use the following:

• S – Is you goal Specific
• M – Is your goal Measurable
• A – Is your goal Attainable? (or action-orientated) – Can your goals be broken down into smaller steps or sub tasks?
• R – Relevant – Make sure your goals are your own. It’s hard to be motivated about someone else’s goals
• T – Is you goal Time bound – Have you set a date to achieve this by?

For example, instead of having “Get dead hang pull-ups” as a goal, it’s more powerful to say “achieve 3 dead hang pull-ups by December 31, 2012.” Obviously, this will only be attainable if you start doing the work necessary. Want this? You know we can help you achieve it…

It ticks the box (SMART-wise) because it’s very Specific (3 dead hang pull-ups) and it’s measurable (3) It may or may not be attainable (depending on you, the athlete) but there’s definitely actions that you can take to be working towards it. It’s got to be relevant ( I mean, you’ve really got to see pull-ups as a worthwhile endeavor yeah?) I say this all the time but don’t just do something because we tell you to… Why is it important to you? Finally this goal is Time-bound (by December 13, 2012) and you’d know depending on where you’re at how much work you might have to do between now and then…

There’s an old saying (I’m not sure who said it) but goes something like this: “If you aim at nothing there’s a big chance you could hit it…” So write it down. Use your iPhone, a piece of paper, a whiteboard, whatever – just write it down. It’s its written it’s a start. From there there’s got to be some actionable steps that you’ll need to take but we’ll go over that next week…

So he’s what you should have done by now:

1. Come up with a list of 50 goals (any area of focus)
2. 2 Put timeframes on each (6 months, 1 year, 3, 5, or 10 years) – via the newsletter.

Your homework to be completed by next Monday:

1. Apply the S.M.A.R.T. mnemonic to 5 of your goals and go a step further by making your goals even clearer.

Training for Tuesday 17.7.12

A: 3×5 back squat

B: 3x ME pull-ups (pronated grip)

C: 3 rounds working 20:10

• push-ups
• T2B
• box jumps
• thrusters (50/30kg
• double-unders
• wall ball

Post loads and training notes to comments.