December 13, 2011


December 13, 2011

Goal Setting

Last weekend, Lil Rach and I went to the new CrossFit Goal Setting Seminar. It was led by original CrossFit firebreather Greg Amundson, who has also had a decorated career in law enforcement and the military.

The seminar focused on setting goals, formulating a plan to reach those goals, positive self-talk, leadership, etc.

I will share some of the tips we learned over the next few weeks on this blog. But, first, I'd like to ask everyone to think about then write down a short-term and a long term goal.

Here are the guidelines:

1. The goal must be specific and concise.
– I want to perform 25 kipping gymnastics pull-ups in a single set

2. The goal must be expressed in the positive tense.
– I want to perform a rope climb (vs. I don't want to fall off the rope)

3. The goal must include a time frame that is challenging yet realistic.
– I want to complete GOAL by DATE.

4. The goal must provide you with intense inspiration, motivation and direction.
– What inspires you to work hard?You must keep you eyes in the direction you want to go.

So…if you'd like to participate in this exercise, think of a goal that you want to complete by the end of January (this would be the short-term goal), then a longer-term goal for the year. Write them down and show them to me. If it needs to be more specific, positive, etc., we will revise until it's ready for the goal board. Yes, you will publically post your goal!

At that time, Rob, I or our other trainers can help you formulate a plan. For instance, if you want a full-range, non-kipping handstand push-up by June 30, 2012, we will introduce you to some tactics like volume training, dumbbell shoulder presses, the concept of "greasing the groove," etc. and how often you need to practice. Then, it's up to you to stick to it.

Once the short-term goal is met, you will set another. Please think about your goals this week and submit by next Monday. Then, we will erase the current goal board and start fresh!

Participants in the Goal Setting Seminar

Workout of the Day:

For time –
15 muscle-ups
30 push press 135/95
1500 m row

– rest –

Rack jerk 1-1-1-1-1
*No more than 80% of your max. Work on speed.