Thursday
GOAL SETTING 101
So let’s speak about goals. It is almost 2012 and although I think the idea of New Years resolutions is somewhat silly, it is a great time to evaluate where you are in life and where you are going.
The way I see it there are 3 types of goals:
- Short Term Goals (0-8 Weeks)
- Medium Term Goals (8-12 Weeks)
- Long Term Goals (6+ Months)
When we speak about goals we need to think about it in terms of small pieces. If your long term goal is to run a marathon next year and you have never run you’re not going to go out and just run a marathon and not die. You need short term goals and medium term goals to get you there. Your short term goals could be to learn more about running and proper training protocols and possibly the correct nutritional needs. Another short term goal could be going out an just starting a base conditioning program to get you from doing nothing at all to at least being active. Medium term goals could include finding and starting a training program. The training program itself could lead to more short and medium term goals such as completing the 20 mile run a few weeks before the marathon. Eventually you will realize your long term goal of running a marathon. Make sense?
You could apply this to almost anything. Say you currently have a #210 Back Squat and really want to get to #250. You could set short term goals of making sure you are on a dedicated squat strength program. Maybe a medium term goal could be to PR by #5-10 every 2-3 months. Your long term goal may not be realized for a year or more, but if you keep setting those short and medium term goals and accomplishing them then you will constantly feel like you are making headway.
Another important aspect to goal setting is reevaluation. If you find limitations or maybe realize your initial goal was too lofty, fall back, reevaluate and fix the plan and get back on the offensive. Almost every great battle has been won with a little bit of strategic replaning.
If your goal was to win the CrossFit games but you realize after a few years of training that you are good but not a God gifted athlete that would be in the NFL if you were only 8-12 inches taller…maybe you should reevaluate your goal. Maybe it will be to win a local competition like Fight Gone Bad or Murph for Miller. Maybe it will be to put up the best “Fran” time in your gym. You can still work toward attainable victories even if your original goal may not ever be a reality. And no one is telling you to stop dreaming big.
One other attribute to successful goal setting is having specific goals. You can’t just say “I want to eat better this year.” Instead how about completing your first Whole 30 program as a longer term goal. Short term and medium term goals could be eliminating gluten or dairy from your diet. Next thing you know you’ll be ready for your Whole 30 and 30 days of strict Paleo.
So let’s talk about some categories for goals that you may want to think about:
Cardiovascular (Ex: Run a 5K or maybe run a 5K under a certain time. Complete 50 unbroken double unders, Row a sub 1:30 500m)
Gymnastic (Ex: Get a pullup, Get 30 unbroken pullups, complete a freestanding handstand)
Pure Strength (Ex: Back Squat, Deadlift, Press a particular weight)
Olympic Lifting (Ex: Snatch, Clean, Jerk, Clean and Jerk)
MetCon (Ex: Get on the top 5 in the gym for Fran or Diane or Cindy)
Competition (Ex: Compete in an adventure race like Warrior Dash, enter in your first Oly meet)
Nutrition (Ex: Complete a Whole 30 program)
Body Composition *Try to avoid the scale…even though it’s tempting (Ex: Fit into a certain size of jeans, Start seeing your 6 pack)
Health Related (Ex: Get off blood pressure medication, lower your cholesterol to a certain number)
These are the fitness and health related goals…but there are so many other areas you can explore for yourself… Getting a dream job or breaking into a certain field of work. Relationship (get a girlfriend, get engaged, have another child, etc…). Buying your first house or a bigger home. The possibilities are endless.
No matter what, set lofty goals, set shorter term goals to help chip away, be specific and have a plan…and don’t be afraid to change your plan.
So what are you going to accomplish in 2012? Write it down. Share it with a coach or a mentor or just a family member or friend. Stay true to it. Ask for help when you need it. When you accomplish a goal jump up and down and shout and be happy! Then get back to work on that next step.
In the coming week we will provide goal sheets at the gym. Think about what you REALLY want to accomplish in the next calender year and beyond. We will collect the sheets and make progress checks to see where you are at. A lot of you may surprise yourself!
Freestanding Handstand in 2012 or Bust!
-Coach Eric
STRENGTH
Hang Snatch or Hang Power Snatch
2-2-2-2-2 in the following format:
- 60% x 2 reps x 2 sets
- 65% x 2 reps x 2 sets
- 70% x 2 reps x 1 set
*Use numbers from the 12/08/11 or 12/13/11 to determine percentages…If numbers aren’t established just work to a manageable set of 2 reps. Concentrate on speed and PERFECT reps rather than weight…No press outs!
CONDITIONING
“Minute of Doom”
- On the 1st minute perform 1 air squat, 1 box jump and 1 pushup, rest remainder of min
- On the 2nd minute perform 2 air squats, 2 box jumps and 2 pushups, rest remainder of min
- Continue on in this fashion until you are unable to complete all reps for that minute. Every rep counts toward total score.
*Compare to 11/10/10
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