1st WOD of 2011!!!

River Traitz says…..2011 is gonna “MESS YOU UP”…..but in a good way of course 🙂


The NEW YEAR has finally arrived and I know come today we will ALL be hitting our training with more purpose and of course this means paying attention to how we train and how we eat! But before we get all focused on giving up chocolate or frostys for the next million years and end up right back where we started come February or March, lets take a step back and set this up the right way….the S.M.A.R.T. way!

Now for those of us who have spent some time in Corporate America riding the desk, you know all about S.M.A.R.T goals and have seen them on your objectives, appraisals and all that blah blah jazz, but taken out of that setting and used in your REAL life, S.M.A.R.T. goals can be super useful and put you on the path to success.

S.M.A.R.T. is a term used for goals that are Specific, Measurable, Affirmative, Realistic, and Time bound. This means your S.M.A.R.T. goal sounds more like “I will deadlift twice my bodyweight by June 14th 2011” as opposed to what you would typically hear which is “I want to be stronger”…I mean really, what does that even mean? The S.M.A.R.T. goal is not vague, but actually has something measurable you can track. In addition, it should be realistic…to say “I want to deadlift 500 pounds by May 1st 2011” is not very feasible…although I wish it was! Finally, these goals should have a deadline so you can hold your self accountable and have something to work towards.

I would like to see EVERYONE set some S.M.A.R.T goals for themselves that are both short term (within the next 3-6 months) and long term (within the next year or even 2). Soon you will see the “Goals Board” up in the box. We will use this board to track our progress and celebrate our accomplishments as a community. Until then, take out your WOD Tracking Logbooks….wait….you don’t have one yet?? Really?? Okay goal #1 get WOD Tracking Logbook by tomorrow….after that is done, take a PEN (so it is permanent) and put some S.M.A.R.T goals together!!



WOD – 1/3/11

“Filthy Fifty”

For time:
50 Box jumps (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (35#/25#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (45#/35#)
50 Back extensions (Superman Style)
50 Wall ball shots (20#/14#)
50 Burpees
50 Double unders

Post time to comments.

Compare to 11/20/10.

11 Replies to “1st WOD of 2011!!!”

  1. At work today….did wod i missed last week:
    5 rounds : 5 Presses
    10 hang power cleans
    15 squats
    85 pounds
    cash out with KTE's and back extensions

  2. lol….did 30 wall balls 30 burpees and 30 du's while cheering on Chris and Scott….nice job boys!

  3. terrible 25…in 19:05. wall balls with 8#, kettle bells swings with 20# and push press with 15#. but i'm still proud. i didn't puke. that in and of itself was an accomplishment! now, if i could only get rid of this freakin asthmatic (fran) cough!!!! good job everyone!

  4. 27:44 SXD because of DU's 22 min at start of DU's, was unable to string them together in more than 2's. Great workout with you guys!

  5. Tim….tremendous time and work effort. You may become the first firebreather in the box with a "full" beard….once you get the double unders look out!

Comments are closed.

Previous Post: