140101 ~ 2014 Goals

Wow....it's 2014!! Happy New Year! 

For 2014 do you have Resolutions or do you have Goals?

Commonly, during the New Year, people reflect on their current life and resolve to make a change that removes something negative or introduces something positive. The problem with these Resolutions is they rarely stick. Resolutions have no clear strategy, are often not very specific and lack a specific path leading to the end result. Instead of making a New Year’s Resolution… Set Goals!

More importantly, set S.M.A.R.T Goals!

Your Goals need to be:

SPECIFIC – Who, What, When, Where and Why?

MEASURABLE – How much? How many? When will you know it’s accomplished?

ATTAINABLE – Plan the specific steps that will allow you to reach your goal.

REALISTIC – Are you willing and able to do the work required?

TIMELY – Set a deadline that you believe will allow you to attain your goal.

The new and improved goals board will be hung in the front Foyer........we would like all members to post your goals for 2014.  Everyday when you walk through the door, you will be reminded of these goals!  Your Canuck family will be your support group to help you achieve them!!

What better way to ring in the New Year than a Games style back to back benchmarks followed up with a quick couplet! 

Let's have some fun and set the tone for 2014!!  The Canucks are coming!!

Part "A"

20 min to complete the following:

Wod 1: "Isabel"

For Time

30 Snatches (135/95)

then (no break)

Wod 2: "Annie"


Double Unders


Rest 5 min

"Liquid Cocaine"

(20 min Cap)

5 RFT:
5 CJ (155/105#)
10 C2B

Cash Out:

50 GHD Situps

50 GHD Back Extensions

50 Heavy Russians

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