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Blank Slate…8/22/12

The “Goals” board has been wiped clean. Go ahead and observe a moment of silence…
That can only mean one thing: It’s time for some new goals. Strike that, it means two things: we’ve also grown a BUNCH and need to make room for everyone’s goals! To the original group who made the first whiteboard, don’t fret, I saved a picture of your old goals!
With that being said, we are going to set some ground rules to keep it exciting. Without further ado, here are your rules for making your new goals:
1. Set goals that motivate you – this means making sure that they are important to you, and that there is value in achieving them. If you have little interest in the outcome, or they are irrelevant given the larger picture, then the chances of you putting in the work to make them happen are zilch.
2. Put them in writing – no concern here, we’re putting them up proudly for ALL to see!
3. Make an Action Plan – got you covered here too! Since our goals are all health and fitness related, CrossFit is already your action plan! It should go without saying that you will need to put some extra work in at the box if it’s a high skill movement like double unders or muscle ups. Maybe come in a few minutes early or stay a few minutes after??
4. Stick With It – achieving a goal is not a sprint, it’s more akin to a marathon, so enjoy the journey. Don’t forget to look back at times to see how far you’ve come.
5. Set SMART Goals – I’m sure somewhere along the line, you’ve all heard this one before, but it’s incredibly helpful

  • Specific – Your goal must be clear and well defined. Vague or generalized goals are unhelpful because they don’t provide sufficient direction. Make it as easy as you can to get where you want to go by defining precisely where you want to end up. Instead of “Double Unders,” say something like “20 unbroken double unders by August 30th.”
  • Measurable – Include precise amounts, dates, and so on in your goals so you can measure your degree of success. Without a way to measure your success you miss out on the celebration that comes with knowing you have actually achieved something. Sorry Vince, “To Be the Best” is no longer an acceptable goal. Try something like “Win the 2013 CrossFit Games.” Or even “Squat below parallel each time, no matter what.”
  • Attainable – Be realistic here. Don’t set a goal that is so far out of reach that you discourage yourself from the get go.  This will erode your self-confidence. On the flip-side, resist the urge to set goals that are too easy. Accomplishing a goal that you didn’t have to work hard for can be anticlimactic at best, and can also make you fear setting future goals that carry a risk of non-achievement. By setting realistic yet challenging goals, you hit the balance you need. These are the types of goals that require you to “raise the bar” and they bring the greatest personal satisfaction.
  • Relevant – plain and simple, goals should be relevant to the direction you want your health and fitness to take.
  • Timely – you MUST have a deadline to hold you accountable. Again, this means that you know when you can celebrate success. When you are working on a deadline, your sense of urgency increases and achievement will come that much quicker. Instead of “I want to lose 20lbs” try “Lose 20lbs by Thanksgiving”

So, you’ve got some direction on how to formulate your next set of goals. Everyone needs to come up with three. We’ll be putting them up over the next week on the newly clean whiteboard. The ladder is out, markers are fresh and ready for you to scribble!
A. Skill:
1RM Clean…from the floor
5 Rounds f/ time –
5 Deadlifts
10 Burpees
I know, I know, what’s the deadlift weight, right? Heavy…very very heavy.

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