WEDNESDAY – 11.30.11 – PUSH & DIP

** MCF News **

Reminder – 6:30am class today!

Tomorrow is December 1st.  Crazy, right?!  We want all of you to set a goal for the month.  Not only do we want you to set a goal.. we want it to be a S.M.A.R.T. goal.

Creating S.M.A.R.T. goals..

S- Specific.  A specific goal has a much greater chance of being achieved than an vague/open ended goal (vague- I want upper body strength vs. specific- I want to do 10 pull-ups with the blue band)

M- Measurable.  Measure your progress to stay on track.  By setting a measurable goal you will know when it has been achieved.  (i.e. goal achieved when you do 10 pull-ups with the blue band)

A- Attainable.  Know where your skill level lies and set goals according to that.

R- Realistic.  Know the difference between short and long term goals.  Your 1 year goal may to be to strong 5 unassisted pull-ups, but that is not realistic for a 1 month goal.  Discuss goals with trainers to determine what may or may not be realistic.

T- Timely.  Assign a time frame to your goals.  It gives you something to work towards.  “Eventually” and “soon” are not time frames.  “By Jan 1st” and by “June 30th” are… get the point?


8pm crew with some tabatas!


Double Unders – work on DOUBLE unders, even if it’s only attempts



Thruster (115/75)

Ring Dip



2 Responses to WEDNESDAY – 11.30.11 – PUSH & DIP

  1. lfarura says:

    OMG… thighs are screamiing. Heels and squat tabatas do not mix well.

  2. Brian says:

    I feel ya. My quads are still hurting from this one.

    Good WOD guys!

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