Saturday 12.3.11

To all CFN Athletes

A lot of you come to me with Goals you’d like to achieve. That’s great!!!! But what I’ve seen is that the goals have been set very high, which is fine, but I don’t hear about any smaller goals you have to reach to get you there.

The new year is coming and I’m sure you all have a certain skill, performance or strength goal in mind. Let’s think about these and try to come up with a plan of attack on how you will achieve these goals.


A useful way of making goals more powerful is to use the SMART mnemonic. While there are plenty of variants (some of which we’ve included in parenthesis), SMART usually stands for:

  • S – Specific (or Significant).
  • M – Measurable (or Meaningful).
  • A – Attainable (or Action-Oriented).
  • R – Relevant (or Rewarding).
  • T – Time-bound (or Trackable).

For example, instead of having “Sub 3 min. Fran ” as a goal, it’s more powerful to say “To have completed a sub 3 min Fran by December 31, 2012.” Now, if you aren’t even doing Fran Rx, you might want to make that your first goal. Maybe you can complete Fran Rx, but it takes you 6 min. Then your first goal should be sub 6 min.  Set smaller goals to help you reach bigger goals.

Further Goal Setting Tips

The following broad guidelines will help you to set effective, achievable goals:

  • State each goal as a positive statement – Express your goals positively – “Execute this technique well” is a much better goal than “Don’t make this stupid mistake.”
  • Be precise: Set precise goals, putting in dates, times and amounts so that you can measure achievement. If you do this, you’ll know exactly when you have achieved the goal, and can take complete satisfaction from having achieved it.
  • Set priorities – When you have several goals, give each a priority. This helps you to avoid feeling overwhelmed by having too many goals, and helps to direct your attention to the most important ones.
  • Write goals down – This crystallizes them and gives them more force.
  • Keep operational goals small – Keep the low-level goals that you’re working towards small and achievable. If a goal is too large, then it can seem that you are not making progress towards it. Keeping goals small and incremental gives more opportunities for reward.
  • Set performance goals, not outcome goals – You should take care to set goals over which you have as much control as possible. It can be quite dispiriting to fail to achieve a personal goal for reasons beyond your control!
  •  In sport, they could include poor judging, bad weather, injury, or just plain bad luck
  • If you base your goals on personal performance, then you can keep control over the achievement of your goals, and draw satisfaction from them.
  • Set realistic goals – It’s important to set goals that you can achieve. All sorts of people (for example, Friends, media, or the CrossFit community) can set unrealistic goals for you. They will often do this in ignorance of your own desires and ambitions.
  • It’s also possible to set goals that are too difficult because you might not appreciate either the obstacles in the way, or understand quite how much skill you need to develop to achieve a particular level of performance.

Achieving Goals

When you’ve achieved a goal, take the time to enjoy the satisfaction of having done so. Absorb the implications of the goal achievement, and observe the progress that you’ve made towards other goals.

If the goal was a significant one, reward yourself appropriately. All of this helps you build the self-confidence you deserve.

With the experience of having achieved this goal, review the rest of your goal plans:

  • If you achieved the goal too easily, make your next goal harder.
  • If the goal took a dispiriting length of time to achieve, make the next goal a little easier.
  • If you learned something that would lead you to change other goals, do so.
  • If you noticed a deficit in your skills despite achieving the goal, decide whether to set goals to fix this.
Think about this and let us know what you came up with. We all have goals we’d like to achieve and we’re all here to help each other get there.
We are here to help you in any way that we can.  Just let us know your plan of attack.



3 easy steps to a faster WOD time

1. Take your hands off your knees – It’s  not time to rest so don’t tell your body it is.

2. Don’t walk away – Stay put, count to 3 and get going again.

3. Put your water away – You’re not dehydrated, just looking for a way to rest. Rest later!!


Team WOD

2 person teams

amrap 20

3 wall climbs

6 squat cleans@135/95

9 toes to bar

You and your partner will be evenly matched.

You go, then they go. Complete as many rounds between the both of you as possible.



Subscribe to our RSS feed and social profiles to receive updates.

No comments yet.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: