Setting SMART Goals

In order to reach a goal you have to set a goal. Successful people set goals, whether it's personal, career, or anything else. Goals help us to overcome obstacles. SMART goals use the SMART acronym as a outline for goal setting. Lets take a look at it and break it down. I think this can be a useful tool for all of us in many different areas.

SMART Goals

Specific, avoid generalizing your goal those goals generally fail. What, why and how.

Measurable, if you can't measure it you can't manage it.

Attainable, do not set goals that are to far for you to reach, this will prevent you from truly committing to it.

Realistic refers to it being attainable not easy.

Timely, refers to it be accomplished in a way that you will be satisfies with your achievement.

Some other helpful hints are:
*tell people of your intentions, make it known.
*speak in the present tense about it.
*write it down and post it in a place you will see it to constantly remind yourself.
*set smaller goals to keep you on track for the bigger one.
*celebrate when you achieve your goal!

I would really encourage everyone to start to think about some goals to work for and get after them. When you want to achieve something as bad as you want to breathe then you will be successful!

Codella Team Conditioning 8/13/10

Tonight we started a testing evaluation for two exercises. Martin Rooney has something called Warrior Challenges in his latest book. I thought it would be fun to use a couple of them and make it competitive with the guys in the gym. This week we did the 3:00 sit up and the 4:00 push up test. You are allowed to rest as you see fit but reps must be complete and full range. The sit up is started flat on your back with arms extended overhead, you sit up and wrap your legs and return. After this we did a circuit using the MBG 40/20 format. We performed four sets of 6 exercises. A lot of crawling! Here are the results and workout:


Team Conditioning 8/13/10

Warm up 8:00

Sit up test 3:00
Lying flat, arms over head, sit up wrap arms around legs, return to flat. As many reps as possible in 3:00, break as needed, poor reps do not count


Push up test 4:00
All the way down and up, rest as much as you like, poor reps do not count.

40/20 x 5 sets
Handstand wall walks
Gator crawls
Jump rope
Box Jumps
Snatch alternating arms
Sprawl sand Bag high Row

Name 3:00 Sit up/ 4:00 Push up
Jimmy 92/ 126
Mike 00/ 125
Jaret 75 / 94
Tony 59 / 100
Ashley 57 / 85

Group Trail Run/Hike 8/6/10

This morning we changed things up and decided to hit the trails in Clove Lakes Park. We broke everyone into two groups. One group was going to run the trails and the other group would mix hiking and light running. We had a beautiful day for it and had 11 people total taking part in it. After our first mile we stopped to do some incline pushups using a park bench. Then we stopped again at the royal Oak baseball field to do some sprints and calisthenics. I think everyone had a pretty good time. We got to get outdoors and interact with nature while getting a nice workout in. hopefully we can do this more often as the cooler weather arrives.

Codella Team Conditioning 8/6/10

We revisited a workout that we last performed on May 14, 2010. We performed Kettle Bell clean and press for as many reps as we could get in one minute followed by a minute rest. We performed 10 sets in this format. You switch arms as needed and record total reps. Have to give props to Mike Katz who performed a record 208 reps with a 55 pound kettle bell. This was an improvement of 36 reps from his last performance. Awesome job Mike! 200 reps is the goal, when you hit that it's time to move up in weight. Below is the rest of the workout and the results:

Kettle Bell Clean and Press 1:00 on 1:00 rest for 10 sets

Darren 30 pound bell, 145 reps
Jimmy 55 pound bell 161 reps + 21 from last performance
Mike K. 55 pound bell, 208 reps + 36 from last performance (Gym record)

Jump Rope :30 on :30 rest 10 sets, Goal reps 60/80/100

Power Wheel Crawl
5 x 25 yards

Codella Conditioning 7/30

In this weeks workout we revisited the 10:00 15/15 pushup workout. The goal was simply to beat your last performance which was on June 26. After this we used battling ropes for the first time. The fellows weren't sure what to make of them when I pulled them out of my bag but they soon learned how effective they are as a training tool. Our next exercise was a partner ball slam using a 20 pound ball that is made for slamming. The ball will give a minimum bounce when it is slammed. We used a prison format whereas one person completed 10 reps then the partner did 10, then 9, 8, etc until you reached 0. We finished up with power wheel crawling and did 5 sets of 20 yards. It was a great workout and the weather was perfect. Nice break from the heat we have been having. Just want to wish Mike Ewan good luck this upcoming week in the "Battle of the Beach" tournament. Mike won his division last year and is moving up to a higher level this year.

Here is the Workout

Push Ups 15/15 10:00
Jimmy 220(6/26), 226(7/30) +6
Mike 175(6/26), 208(7/30) +33 Great Job!
Jaret 179(6/26), 190(7/30) +11 Great Job!

Battling Ropes 20/20/20 Alternating with Partner 12:00

Ball Slams Prison Format 10-1, 20 pound ball

Power Wheel Crawling 20 yards x 5 sets