I’ve been thinking a lot lately about goals. Specifically about my own goals in CrossFit. It may be because I just turned 50, but thinking about it, I tend to do this twice a year, but not in January like many people.
I often set goals in September and late March. Why then?
I compete in at least one triathlon every year and have so for the last 20 years. If I only compete in one, it will inevitably be in September. And almost every time I cross the finish line, I think how much better I am going to do next year. Because next year I am going to train more seriously and with more focus. I might even actually swim a few times.
And then comes March and the CrossFit Open. Perhaps you’re thinking this also. And at the end of the Open, there in plain view for everyone, are all the things you can’t do yet. Bar muscle up, chest to bar pull up, double-unders, snatch 135 pounds, one-armed handstand push up on rings, whatever.
And every year, I start to think about all the things I want to be able to do next year.
The problem is, that’s all I do. I think about some general goals and I sort of keep them in mind, but eventually they fade out as priorities.
So this year it’s going to be different. I’m going all in on my goals.
And I’m taking you down with me.
April is Goal Setting month at Second Wind. What does that mean?
It means I want you to set some goals (three to be exact) and start implementing the plan to achieve them.
So let’s first talk about setting goals. No doubt you have heard that all goals should be SMART: Specific, Measurable, Attainable, Relevant, Time-Based. (There are other versions of this acronym and sometimes the letters are redundant). Essentially, you can’t just say you want to “get better” at something. You need to assign it a specific value, (distance, weight, time). It should stretch you, but be realistic. If you can’t get a ring dip yet, don’t go for a muscle up.
So I want you to come up with three goals, one in each of these categories:
- Weight Lifting
Weight Lifting: This should be a specific lift at a specific weight.
Examples: Deadlift 350#, Snatch 100#, Back Squat 250#.
Gymnastics: This needs to be a full range of motion body-weight movement without scaling or assistance.
Examples: pull-up, muscle up, handstand walk 25 feet, 10 unbroken toes to bar, etc.
“Running”: This is in quotes because it is a catch-all term I’m using to mean some performance that focuses on aerobic capacity.
Examples: Run 1 mile in under 8 minutes, bike 25 miles in under an hour, swim 1500 meters without stopping.
If you are signed up for some race, make that your goal. Half marathon in under 2:00. 10k in under 45 minutes. If you have never signed up for anything like that, maybe now is the time. This goal may or may not take place in the gym.
So start thinking about it and this week I am going to ask you what your goals are. I want you to write them down. There will be some class time devoted to letting you practice or work towards your goals. Use your coaches. Ask them their thoughts on what you have selected and how best to progress.
This may require a little extra time on your own: come in early, stay late, come to open gym on Friday nights.
Your deadline (the T: Time-based) is the end of the year.
I’ll start us off. Here are mine:
Weightlifting: Deadlift 300. (I’m currently at 265. Give me a break…I’ve had back issues for the last two years).
Gymnastics: Ring Muscle Up, preferably strict.
“Running”: Reston Triathlon: 2:29:59