Saturday, April 16, 2011


Setting goals makes it easy to follow your progress; it allows you to identify exactly what you want to achieve, how you will achieve it and where you have to concentrate your efforts. Think about a specific exercises or movements, weight, or WOD time as well as lifestyle and health aspects that you’d like to change.

Be focused and realistic: Ask yourself “what, when, how many, how much?” This way, you’ll know when you have achieved the goal and realize the satisfaction from having achieved it.

Keep goals small: Keep the goals you are working towards small and achievable. This way you will have more opportunities for reward.

Here are five tips to help you define and reach your goals.
• Identify your goal by writing it down
• Set a deadline for your achievements.
• Make note of what is currently preventing you from meeting the goal.
• List the skills, tools, support or knowledge you will need to reach your goal.
• Develop a plan of action to reach your goal.

Here are three examples of a well-defined goal:
• “I will do full pushups on the ground by July.”
• “I will ccomplete an unassisted kipping pullup in 2 months.”
• “I will deadlift 450# by the end of the year.”

Take the time to enjoy the satisfaction of achieving your goal. Reward yourself by doing something that is meaningful to you. Also, take the time to reflect on what you have achieved and how it has impacted your health. Take baby steps, don't set unrealistic goals.

Goals give you a final destination to aim for, but taking baby steps will still make you feel like you’ve accomplished something and are on the right track, which will, in turn, keep you moving in the right direction. If you fail to meet a specific goal in a alotted time just adjust it and keep working towards it; it’s easier to feel like a failure and give up. If you slip up—don’t give up! Just hop right back up and get back after it.

Tim and I have been talking about introducing a pre-determined goal sheet with multple levels that include popular milestones within CrossFit. This is not a substitute for your own goal setting though, it is more a way to help mold you into a well rounded efficient CrossFitter. So look forward to that in the near future.

Thanks to those of you who have started to use the online scheduler, it's a big help for us. Those who have'nt please start, signing up for your class allows us to plan and therefore provide the best training possible.

In Strength,



  1. Thanks for the article! I'm going to reevaluate and set new goals for myself. I hope that will help me change my mindset too :)

  2. Good to hear, Brooke, let us know what we can do to help you meet them.