168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648


November 06, 2012
It Happens every year. The whole world is putting off their goals until January 1st. Instead of wait to get what you want, go for it now. A sensible approach is S.M.A.R.T goals from Paul J. Myers book, ‘Attitude is Everything’ Instead of saying something like “I want to get stronger.” or “I want to get in shape.” Try The SMART approach

S. Specific: “I want to do a 100lb Shoulder Press”

M. Measurable: Your Specific Number Gives You A Goal To Work For. Also you can decide when you will work on the goal for example. I will do 3 sets of presses on Wednesdays and Saturdays After WODs

A. Attainable: You Already Press 85, 100 Is Attainable!

R. Realistic: Ask Your Coach and Consult Your Journal/Past Blog Comments To Assess Goal Weight And Time Frames

T. Time Bound: I will press 100 by January 1st. 

Set at Least One SMART Goal For Your Self and Post It To The Comments!

CrossFit Cape Cod Workout Of The Day  

One Hang Power Snatch Every :30 seconds For 5 Minutes 

Followed By

12 Deadlifts 185/135
With The Remaining Time Max Handstand Push Ups

Rest 1:00

15 Deadlifts 185/135
With The Remaining Time Max Ring Dips

Rest 1:00

18 Deadlifts 185/135
With The Remaining Time Max Push Ups

Rest 1:00

21 Deadlifts 185/135
With The Remaining Time Max Burpees

About the Author
  1. Mark Lee Reply

    Goal 1. 20 Handstand Push Ups By Jan 1 Goal 2. 50 Pistols By Jan 1st
    Working on each one 2x a week M,W,F&Sa For Nov & Dec.

  2. tracibushy Reply

    My goal is to make it to 3 classes a week (coaching classes doesn’t count!) for the rest of November and December. this is totally doable, I just need to STOP MAKING EXCUSES!!

    Once I meet this goal, I will get into more specific lifting goals 🙂

  3. David Churbuck Reply

    Goal: to row 2,000 meters in under 6 minutes 30 seconds by Jan 1. Will test myself every Saturday and start logging progress through some double-session efforts following the CFE routine.

  4. mcgrail Reply

    There were 13 amazing athletes at 6 AM class this morning…all 13 of you heard my set S.M.A.R.T. Goals speech…I expect 13 (14 with mine) goals posted by the end of the day…Don’t make me call each of you out by name…
    Derek, Michelle, MPL, Amy KB , Dan, Andy, Shell Ey, David S, Tom S, Sarah’ S & G, Jessie, Ryan, & Chuck.

  5. mcgrail Reply


    Legit Front Rack Position by 12/31/12:
    Mobility (focusing on shoulders / thoracic 3x a week – M-W-F
    Light FS and Thruster work 2x (post WOD) T/Sat

    I like Mark’s goals around HSPU and Pistols setting deadline @ 12/31/12

    15 unbroken HSPU’s:
    10 Post WOD 2X a week (M / F)
    20 Unbroken Pistols (each leg)
    10-15 2X a week T / Sat

  6. Andy M. Reply

    My goals:
    1. To work on increasing my strict press max from 115#. I got 115# in June and then just the other week could barely do 115# again. So that’s gonna need work for sure. I’m gonna set this goal to 135# by January 1st.
    2. Do my first HSPU by January 1st.
    3. Better my diet by starting to decrease amount of grains I eat. I guess my goal here would be to lose 10 pounds.

    Today’s WOD:
    A. 115#
    B. Everything Rx except HSPU’s and got 55 total reps

  7. Anonymous Reply

    Great wod today! Great 6 am class! 115 on the power snatch, rx on part two of the workout with 86 reps. Wrote 67 on the board but forgot to add my burpees. One goal among many is kipping. Have a hard time with that. Thanks Mcgrail, fun class!

  8. Anonymous Reply

    Oh yeah! Forgot my name- Dave s.

  9. Sarah G. Reply

    Ok, Mike, Ok.
    Goal: do a pullup with no bands by Jan 1. I welcome advice on how best to achieve this, but will work 2x a week for Nov & Dec.
    –Sarah G

  10. sarah lee Reply

    Goals. 100 pound snatch.
    190 back squat.
    8 strict Pullups. Been stuck at 6 for years- never practice.
    To be able to keep up with Traci in wods even though she Just had a baby and is barely able to wod.

    Wod. A. 80 pounds. B. 54 reps. All rx except 17 handstand pushups against ledge.

  11. SarahSprague Reply

    25# hang snatch, 115# deadlifts only, easing back into shoulder movements since they feel better. Ok Mike here it is…
    Goals: multiple double unders and 115 back squat.

  12. Mark Lee Reply

    Did 165 on the :30 sec snatch WOD Scaled Up to 225 72 Reps Rx’d post wod did handstand push ups. Did 12 in the wod so I did 18 to round up to 30 for the day- which is my twice a week goal.

  13. Anonymous Reply

    Burpee day 54 done!
    Part A. 115 hanging snatch went to light!
    Part B. 205 deadlift for 60 reps and 87 reps others.
    Goal to complete burpee challenge in sub 6 minutes!
    Kurt M

  14. brendan g Reply

    115# on the hang snatch…still working form there….rx’d part b….#185 do and 89 reps….I was jelly by the time I got to burpees

  15. Erin Meagher Reply

    I feel like smart goals are following me- c3 teachers- you know what I mean-
    Goal-10 pounds.
    2-3 unassisted ring dips!

  16. Amy Kbaum Reply

    My goals are as follows:

    1. Get past that 75# strict press I have been stuck at for FOREVER
    2. HSPU – Continue to be able to do more of these. I would like to do at least 5 in a row.
    3. Butterfly Pullups
    4. 1 MUSCLE UP

    Is that too many? 🙂

    I will need to to actually come up with a plan for all this. Probably work on doing negatives with the HSPUs and commit more time to getting the others.

    Today’s WOD
    a. 80#
    b. 62 RX, did HSPU from the ground, totally legit and felt awesome that I could actually do 5 of them. Threw a kip in there to get a couple of them.

  17. Anonymous Reply

    Part A) 165#- missed 2 first attempt but I got them in under the :30

    Part B) Followed Mark by scaling up to 225# w/ 69 reps for movements. Used 1 abmat on hspu & purple band on ring dips. Probably was too heavy- should’ve gone to 205#.


  18. Brendan Reply


    Back squat 1RM #275…I’m going to have to show up early or leave late to work up to this.

    Pistols…I want to be able to hit these with no medicine ball under my arse…think its more of a skill thing and I will need to practice on weight distribution.

  19. erica Reply

    My goal is to use only a red band for pull ups by January 1. Anytime the WOD is something I can’t do here, I will work on pull ups, including negatives.

  20. OldNatickRookie Reply

    My goal is to finally complete the Murph Memorial Day 2013. After my injury and cardiac issues I’m going to be back stronger than ever.

  21. Amy Sch Reply

    Back squat 200 by 1/1/13. Presurgery my 5 rep was 175 so 200 1 rep is totally attainable. I need two more weeks of lite wods then I am safe to start lifting again. That gives me a full 6 weeks not only to get back to where I was but pr to the 200 mark.

  22. Christina Reply

    I just rejoined CF after 2 years away from it. Very excited to be back! My SMART goal is to attend 3 classes per week beginning wk of 11/12 for the remainder of November and through December then I will work towards that 1 pull-up!

  23. Laura Reply

    My goals..
    1. Be able to do a kipping pull-up
    2. Be able to do 10 strict pulls-ups
    3. Master a handstand so I can work on my handstand push-ups. 🙂

Leave a Reply