Open Prep Friday - 20/2/2015

5x5 Sumo Deadlift

As Many Reps As Possible...
3 Rounds
1 min - Deadlifts
1 min - Burpees
1 min - Pull Ups
1 min -  Rest

From the Coach...
S.M.A.R.T.Y Goals - Specific, Measurable, Achievable, Realistic, Time Based, You Dependent

Specific - "I want to pass level 5" not "I want to get better at CrossFIt." 
Measurable - "I want to do 5 chest to bar pull ups" not "I want to get better at pull ups"
Achievable - "I want to improve Open 14.5 by 2 min" not "I want to do my best in the open"
Realistic - "1 muscle up" not "30 muscle ups" (if you current pr is 0)
Time Based - "by June 1st" not "someday"
You Dependent - "I want to go sub 8 on Fran" not "I want to beat so and so"

Wonder if your goal is a smarty goal?  Ask yourself these questions...
Specific - What exactly do I want?
Measurable - How will I know when I have done it?
Achievable - Is it possible?
Realistic - Do I believe I can?
Time Based - By when?
You Dependent - Does it depend on what others do?