Test Week is officially over and we are now two weeks into Cycle 20. What did you learn about yourself from Test Week? What are your strengths? Weaknesses? What goals are you setting for yourself and why does it matter? 

One problem that I see with people is either they don’t know how to set goals or they just don’t care too. You could of course make some progress without setting goals – however, by taking the time to set goals in advance, you are setting yourself up for a better chance of success.  

Having an understanding of High quality goals vs. Low quality goals can really set you apart. 

Below are some example of high quality and low quality goals:

High quality goals:

  • Lose 10 pounds of fat. 
  • Put on 10 pounds of muscle.
  • Reduce body fat to 15%
  • Perform 5 strict pull ups in a row.
  • Run a sub 6 minute mile. 

Low quality goals:

  • Get fit.
  • Gain muscle mass.
  • Lose weight.
  • Run without getting winded.
  • Improve my strict pulling. 

If you’re still lost, or not sold, I introduce to you: SMART

Specific – A goal should be linked to one activity, thought, or idea that’s most needed or important to you.
Measurable – A goal should be something you can track and measure progress toward. 
Action-Oriented – There should be clear tasks or actions you can take to make progress toward a goal.
Realistic – A goal should be possible to achieve.
Time and Resource Constrained – A goal should fall within a specific time period. 


Example:  Billy Bob wants to lose 10 pounds (of fat) in 12 weeks, just before his vacation to the Caribbean. That’s great! It’s specific, measurable, and time bound. Actions that Billy Bob can take to help achieve his goal could logging his food and exercising 4-6 days a week. Writing down what you eat/drink for the next 12 weeks, along with showing up consistently to the gym, are behaviors that will help support achieving his goal!

Now that you have thought about your high quality goals, WRITE THEM DOWN! Studies have shown that people are 5 to 10 times more likely to achieve their goals when written down. If this is new for you, consider it a challenge for yourself. If you’re not challenging yourself, you’re not growing as a human. By trying challenging things, we allow ourselves to grow. And if that does not sell you, imagine looking back on your efforts six months from now – how cool would it be to know what has worked well and what has not? 

If you’re still lost, talk to your COACH! We are here to help you learn, challenge, and test yourself both mentally and physically day in and day out. If you need help, you know where to find us.

Tuesday – Practice

4 Rounds :40:20
SA DB Clusters
Seated Rope Pull
-Rest 1 min-

4 Rounds :40:20
Plank Hold
-Rest 2 minutes-

FQT: 800m Run

Wednesday – Practice 

A) Agility Ladder

B) 5 rounds
2 Turkish Get Ups (Left + Right)
12 DB Push Press
10 Tuck jumps
– Rest :30sec –

C) 20 Back Squats

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