Attained 159.6 = A 10 month old smart goal done

Back on 2010.04.01 my SMART goal was to go from 173lbs to 160. Done. Better way late than never. I'm convinced cutting out wheat played a factor.

CrossFit works...

I have no idea how this equates in the real world, but I've been struggling for months to break 28 minutes on my treadmill 2 mile time (at 1.5 incline). The other day I hit 26:46 and this morning 26:36, but I haven't been putting in a lot of mileage. I am convinced it is the CrossFit that is improving my run time. Yay for one little stepping stone and yay for CrossFit. I followed that up with my P.T.'s circuit of strength exercises for my back and I'm experiencing the anti-depressant properties of the a.m. workout right now. :)

Smart Goal [Bodyweight] 2010.10.24

After the sternoclavicular fiasco and the ongoing back problem, I got up to 174lbs (ridiculous). I've been averaging 164 for about 2 months, but clearly still need to lose more. So, now that I'm easing back into CrossFit and probably very soon easing back into jits, I should be able to average 158 in about 4 weeks. I would like to head off at the pass the couple of lbs of winter weight; there's no reason for it.

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**** Smart Goal [Bodyweight] 2010.10.24 ****
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Specific: Average 158 lbs by 10/24/2010
Measurable: Weigh 158.0 (from average 164)
Action:
Treadmill, CrossFit, Home P.T. circuit & Calorie reduction
CrossFit 3xWeek
Treadmill 3xWeek
Physical Therapy circuit every day(BOSU, ball, and bodyweight circuit)
Reign in the food/calories/eat smart
Realistic: sure ;)
TimeBound:
Start: 09/28/2010
Achieve: 10/24/2010

Smart Goal [Bodyweight] 2010.04.01

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**** Smart Goal [Bodyweight] 2010.04.01 ****
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Specific: Attain 160 lbs by 04/01/2010
Measurable: Weigh 160.0 (from 173)
Action:
      BSG,BJJ,CF, & Calorie reduction
      CrossFit Ramp-up (easy on the shoulder) MON, TUE, THUR?
      BSG Treadmill 3xWeek
      Reign in the food/calories/eat smart
Realistic: sure ;)
TimeBound:
      Start: 03/03/2010
      Achieve: 04/01/2010

Some progress on Smart Goal [Running] 2010.03.01

I am SO NOT A RUNNER. After my injury I went from consistent weight of about 159 back up to 175. Since the treadmill was the first thing I was allowed to get back to after the Shoulder injury I had set a SMART goal. I was just starting again so 2 miles was taking me anywhere from 35 minutes to 45 minutes depending on how I was feeling. So my first goal was to get 2 treadmill miles under 30 minutes. When I hit that twice I changed the goal to:

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**** Smart Goal [Running] 2010.03.01 ****
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Specific: Run a 14min/mile for 2 treadmill miles (1.5 incline)
Measurable: 28min/2mi.
Action: BSG 3xWeek (BSG is BattleStar Galactica...what I watch on the treadmill)
Realistic: Now ~30min. Need to drop 2 minutes
TimeBound:
      Start: 02/05/2010
      Achieve: 03/01/2010
History:
      2010.03.01 close, but reached it with interruptions
      2010.02.04 reached just under 30 minutes
      1996.01.17 - 1996.03.17 (Basic Training) went from 24:00/2mi to 13:30/2mi
      ~10:30 lost in 16w = ~39s/w shaved off very aggressively during Basic Training

I ran 2 miles on the treadmill in just under 28 minutes the other day, BUT I had to step off twice for other things which is cheating. So I missed my goal of having this done by 03/01, BUT I'm very close...so I'm revising the goal end date to 03/20. So now it's 2 treadmill miles under 28 minutes, strict, by 03/20.

Wow, I fell off the planet

The only way I can describe the last 8 months is:

1. Prepping for Grappler's Quest; lost 14 pounds, felt great, great, great.
2. Got hurt in a match 11/14 (3 weeks before GQ). Ripped the ligament between sternum and clavicle, tore a lot of surrounding tissue. Difficult to explain, but they had both of my arms for an armbar attempt but my thumbs were facing inward (toward them) so when they pushed with their hips my chest got the leverage and ripped. It was a freak thing. There was time for me to tap out if I had known I was in trouble. 8-12 week estimated recovery and it's been just under 3 months so the Dr's were pretty much right on.
3. Went to GQ to cheer my team on.
4. Many mental ups and downs about why I grapple, what are my goals, what do I enjoy, how to improve, tournament mentality, etc, etc.
5. About 2 months into the injury, finally got comfortable in my head
6. Last week the P.T. gave me the go to start using my shoulder in controlled exercises, no plyometrics, no partner, just solo, controlled drills.
7. Immediately moved all furniture out of my living room and put down mats. Now there's plenty of room for drills. ;)
8. Found out quickly that I lost so much strength that I literally can't do 1 single pushup.
9. Fuck it, I'll come back from this
10. This morning 2 miles on the treadmill and tested out a few bodyweight exercises

The most dissapointing thing that happened is that I had to miss Women's Grappling Camp. The best thing that happened is some of the understanding I've gained about match mentality, etc.
Gotta keep recovering my strength, flexibility, etc. Gotta lose the 15 pounds I put back on. Forward, forward, forward.

**** Smart Goal Bodyweight 2010.04.01 (post-injury) ****
Specific: Lose 15 lbs by 04/01/2010
Measurable: Weigh 160.0 (from 175. I did it once, I'll do it again.)
Action:
Treadmill TUE & (SAT or SUN). Some weeknights.
BJJ MON,WED,SAT
CrossFit TUE, THUR?
1300 calories a day
Realistic: 2.5lbs/week
TimeBound: April 1

Hit Smart Goal #2

I posted SG#2 ~23 days ago and I hit it yesterday. I got out my one size smaller jeans and they fit. Also, I'm pretty sure they were clean (as in, they were fresh from the dryer not already stretched out). So, I leave for my best friend's wedding on Thursday and then when I return on Tuesday I will have to implement SMART GOAL #3. In addition I also bought some UnderArmour clothes yesterday and I didn't have to buy X-Large. That was really cool.

Smart Goal #2

Now that my SMART GOAL #1 is done (Hawaii was awesome), it's time for my next goal.
SMART GOAL #2
S: Be trimmer for Best Friend's wedding
M: Fit into my "smaller" jeans comfortably
(one size smaller)
A: under 1400 calories a day
Crossfit M,W,F or BJJ/CF W,F
Treadmill T,S
R: Yes
T: April 15 ( 23 days from today)

Motivation/Goals

The extrinsic motivation that has helped me immensely is the camaraderie at the gym. I joke that BattleBorn CF is like "Cheers" to me where everybody knows your name. To come in and see familiar faces and know that we're all in this together for the same general goals and supporting each other helps me come in when I don't feel like it. I know that I'll see familiar faces and that I'll help them keep going or they'll help me keep going and that is what it's all about for me right now.

Intrinsically, I decided in February that I would use all my business trip travel and downtime to do some serious soul searching and try to identify my roadblocks to working out and eating right and identify and set my goals. So, like the nerd that I am I researched goal setting, goal theory and intrinsic and extrinsic motivation. The goal methodology that most appealed to me was originally a project management tool called S.M.A.R.T and it loosely stands for "Smart, Measurable, Action-Oriented, Realistic, Time-bound". During the trip I made one SMART goal and I started it on 2/17(the day after I returned).

Here is my SMART GOAL #1
S: feel comfortable in my cute little surfer shorts and a halter
M: lose 1.5 inches in the waist
A: Crossfit Mon, Wed, Fri & Treadmill Sat & Under 1400 calories a day
R: yes
T: between 2/17 and 3/13(going to Hawaii)

My progress on this goal seems to be on track. I have maintained the "Action-Oriented" piece which is that I would work out at least 4 times a week and I would have under 1400 calories. Since 2/17 all of my jeans are fitting looser and I went one belt notch tighter. I don't feel amazing in my little surfer trunks and halter, but I don't feel disgusting anymore either and that is a huge step. I think that having this SMART goal helped me focus, helped me believe it was attainable, helped me keep my contract with myself of what Action I was going to take; all wrapped up in one neat package.