05 Aug 2015 – Your Vision & Goals

Google “Goal Setting CrossFit Blog” and you will quickly find that every CrossFit box in the world has posted a blog on setting goals.

I. Hate. Goal Setting Blogs.

I hate that they always come out on 1 January (sooooo predictable), I hate that they always say the same things (Are your goals S.M.A.R.T? Have you thought about booking in a PT session to get you to your goals?) and the thing I hate most is that one month after the blog has gone up, everyone tends to completely forget about the goals they posted and the promises they made to themselves.

But, here I am, writing a blog about setting goals, because it's actually really damn important.

Why do we set goals?

Goals are important in every aspect of our life because they give us direction. With a goal in mind, we know what we're working towards. They also give us incentive. We want to achieve the goals we set, so we’re more likely to put in the time to be successful in reaching them. They also give us benchmarks so we can see how much we’ve progressed. As coaches, it’s imperative that your athletes have goals (and that you know what they are) so that you know how you can help them in their training.

So guess what? It’s time to set your 1 year goals!

Here’s the deal…

I have put together a goal setting pack for everyone at the gym. You can either take a printed copy from the box or download a word doc version from the email hitting your inboxes soon and fill it out on your computer (if you’re too technologically advanced to use a pen and paper…)

The Steps to Setting Your Goals…

We’re going to start with a vision….

A vision is your picture of where you see your health and fitness in one year. This vision creates a clear picture and will help lead you to your goals and make them powerful and meaningful to you. Revisit and re-read this vision regularly, it will keep you heading in the right direction!

Now it’s time to extrapolate some goals from that vision.

What are goals? They are specific, they are measurable, they are a challenge, yet attainable, they are time-bound, and when they are written, they use present language (had to get the S.M.A.R.T. acronym in there somewhere!).

Think about what goals you need to achieve in one year to make your vision a reality. Now write that down, these are your one year goals.

Now think about what goals you need to hit in 9 months to make that vision a reality. Write that down. These are your 9 month goals.

How about in 6 months…. What goals do you need to achieve in 6 months to make your 1 year vision materialise?

3 months? 1 month? Write it alllll down in your pack.

All done? Wicked! You’ve got a series of goals (1, 3, 6, 9 and 12 months) that you are working towards for the next year. Pat yourself on the back, give yourself a chest bump, put the pack away and forget it ever existed.

Wrong. Think again.

There's one trait a goal possesses that I didn't mention before.... A goal is an end sought after with integrity

What does this mean? Well, in our tight-knit community that we love and cherish deeply, this means that, by setting your goals, you are accountable to all of the other members at CF1864 who have also set 1 year goals. It is your responsibility to work hard towards your goals, to not sandbag your attempts, and to reach the benchmarks you set for yourself because your fellow athletes are depending on you, just as you are depending on them.

Whoa. That’s deep.

What Phil and I want you to do next is share your goal with your fellow athletes. The last page in the pack is left blank. Write your goal in BIG LETTERS. Take a picture of yourself with your goal and post it to Facebook or Instagram (#herestothecrazyones #goals2015 ), or give that paper to us and we’ll post it up at the box.

Need help with any of this? Let us know!

NB This is taken largely from lululemon’s goal setting strategy, which, following loads of research, was the best goal setting strategy I could find. I highly recommend you check out their website and explore your visions and goals beyond the health and fitness domains.


A) General Strength
A1) Overhead Party
EMOM perform 3 shoulder press. Men start with 30kg and women with 20kg pounds.
- Add 2.5-5 kg each minute until failure.
- When you cannot complete the shoulder press move on to performing 2 push press every minute.
- When you cannot complete the push presses move on to performing 1 push jerk every minute.
- When you fail on the push jerks, the workout is over.

B) Conditioning
3 rounds for time:
12 Front squats (60/40 kg)
12 Burpee pull-ups

*Compare with your results from 31 Jan 2015