Creating S.M.A.R.T. Goals

SMART is a mnemonic used in project management at the project objective setting stage. It is a way of evaluating the objectives or goals for an individual project.  We, as CrossFitters, know SMART and apply it when defining our athletic goals.

Below is a breakdown of the acronym followed by a realistic example.

Letter	Major Term
S	Specific
M	Measurable
A	Attainable
R	Relevant
T	Time-bound

And now a reasonable goal to apply to the SMART ideology:
"I want to see Timon and Pumbaa from Lion King kickin' it in real life."

Letter	Major Term	Output
S	Specific	I want to see Timon and Pumbaa from Lion King kickin' it in real life.
M	Measurable	I will know they are friends in real life when I have proof of them kickin' it.
A	Attainable	Does a meerkat / warthog duo poo in the woods?
R	Relevant	"Hakuna Matata" is the axiom of an entire generation.
T	Time-bound	This goal must be achieved immediately.

RESULTS?

Breakfast (10:00AM): 4 blocks of pineapple/apple.  4 blocks protein powder.  8 blocks fat (macadamia nuts)
Lunch (2:00PM):  4 block chili, 3x fat (turkey/tomato sauce/onion/green pepper/almonds)
WOD:  REST DAY
Snack 1 (6:00PM):  35g protein (shake)
Dinner (9:00PM):  4 blocks of blue berries, 4b cottage cheese, 12 blocks almonds
Snack 2 (11:00PM):  2 block snack (yogurt), 4b almonds

Friendly Competition

Last Night at the 6:30 Class, CrossFit FiveStar...

Skyler:  "Hey man, how's it going?"
Andrew:  "Not bad!  It's only the two of us working out tonight and this looks like a tough WOD..."

Skyler's Response

Breakfast (8:30AM):

• 4 block fruit salad (blueberries/apple/cottage cheese) with 8 extra blocks of fat (macadamia nuts)
• 1000mg Fish oil

Mid-morning Supplement (11:30AM):

• 5g Creatine Monohydrate/5g L-Glutamine/Multivitamin

Lunch (12:30PM):

• 4 Block Turkey Chili with 12 blocks of fat (almonds) / 1000mg Fish Oil

Snack #1 (4:20[haha]PM):

• 2 Block snack & supplementation.  25g Whey Protein / 1 Apple / 8 blocks macadamia nuts.  5g Creatine/Taurine shake.

WOD

Post-WOD Supplementation:  25g protein powder, 5g L-Glutamine

Dinner (8:00PM): Same as lunch

Snack #2 (11:00PM):  1 cup blueberry yogurt with 8 blocks fat (almonds)

Serious Intensity

I found this incredibly inspiring photo today.  Just wanted to pay-it-forward.

Breakfast (10:00AM):

• 4 Blocks Carbohydrate (2 blocks apple, 2 blocks blueberry)
• 4 Blocks Protein (Cottage Cheese) / 4 Blocks Fat (Macadamia Nuts)

Supplement (12:00PM):

• 5g Creatine Monohydrate

Lunch (2:00PM)

• Zone 4 Block Turkey Chili  (turkey/onions/peppers/tomato sauce/almonds)

Supplement (5:00PM):

• 5g Creatine Monohydrate

WOD (6:30)

Post-WOD Recovery Drink (8:00PM):  25g Whey protein/5g L-Glutamine

Dinner (9:00PM)

• Same as lunch

Late Night Snack (11:00PM):  25g Whey Protein/5g L-Glutamine

Manorexia

I've spent the past 9 days steeping myself in the Barry Sears handbook and I'm stoked about the new JAZZERCISE tape my mom bought me for Christmas!  Let the diet/physical challenge begin!

Breakfast (8:30AM):

• Blueberries - 2 blocks (C) / Apple - 2 blocks (C) 
• Cottage Cheese 4 blocks (P) / Half-and-half (in coffee) - 3 blocks (F)

Lunch [Chili] (12:30PM):

• Ground Turkey - 4 blocks (P) / Tomato Sauce - 2 blocks (C) / Green Peppers - 1 block (C)
• Onion - 1 block (C) / Almonds - 4 blocks (F)

Midday Snack (4:00PM):

• Supplement drink - 5.25g creatine/1000mg taurine/5g l-glutamine

WOD (5:30PM):  Elizabeth 

Post-WOD Recovery (7:00PM)

• 25g Protein / 5g L-Glutamine (shake)

Dinner (8:15PM)

• Same as lunch.