goal setting

22 Jan 2019 - Join us for our Online Goal Setting Workshop

Got Goals?

Goals are instrumental to success in every area of your life. Goals give us direction. With a goal in mind, we know what we're working towards, we know our desired destination. In addition, they give us much-needed 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.

But, setting goals (and sticking with them!) is HARD WORK and comes with plenty of questions!

How do I set a training goal?
How do I know what I need to do to hit my goal?
How long should I give myself to reach my target?
What happens if I don't achieve my goal in the timeframe I set??

To help you answer these questions, Coach Maria will be hosting an Online Goal Setting Workshop (via YouTube) on Sunday 27 January at 7.30 pm.

In the workshop, we’ll be discussing what goals are, working on exercises to help you pinpoint your goals, and then, we’ll work together to set your goals and put together an action plan to help you achieve them.

After the Goal Setting Workshop, we want to hear about the goals you have set! We will be sending out a link where you can sign up for one-to-one meetings to discuss your goals and your action plans.

Keep an eye on your email and Slack - we’ll be sending a link to the Goal Setting Workshop later this week.


A) Conditioning

”Prison Rules”

Every 15 seconds, for 4 minutes (16 rounds):
3 Power Snatch (42.5/30 kg)

- 1 minute rest -

Every 15 seconds, for 4 minutes (16 rounds):
3 Power Clean & Jerk (42.5/30 kg)

- 1 minute rest -

Every 15 seconds, for 4 minutes (16 rounds):
3 Thruster (42.5/30 kg)

B) Midline

24 x 20 seconds on : 10 seconds off, alternate between:

Forearm plank
Ab-mat sit-ups
Right side plank
Right side plank rotations
Left side plank
Left side plank rotations

18 May 2017 – Announcing the Skill Development Workshop: Goal Setting

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 enhance our daily lives and well-being and they also give us incentive and provide us with clarity in our direction.

A large part of the goal setting process comes down to developing the correct mindset. We are all born with certain physical and psychological predispositions, but mental skills are shaped through our experiences of everyday life. Being motivated, staying calm under pressure, or maintaining confidence in the face of adversity are skills that take time to develop.

But, how do we do this? How do we develop the best mindset, how do we know if the goals we're setting are right for us, how do we even start to set goals?

Lead by Coach Phil, our Goal Setting Workshop, the second workshop in our Skill Development series, will help you answer these questions. In the workshop, we will cover:

- The what and why of goal setting
- Extrinsic versus Intrinsic motivation
- Defining success
- How to set your goals

The workshop will take place on Sunday 18 June from 9.30 – 11 am (there will be no Competition Class that day), and is free for all CF1864 members.

Sign up via Team-up here and e-mail Coach Phil if you have any questions!


A) Time trial: 100m Row
* 3 attempts for your best score
* Rest 3-4 minutes between attempts

B) 5 rounds for time of:

5 Deadlifts (125/82.5 kg)
10 Burpees

* Heavy Fitness Level in BtWB
* Time cap: 8 minutes)


18 Jan 2017 – Announcing our Goal Setting Workshops & Skill Development Packages

Whether we're new to training or a seasoned CrossFitter, we all have things we want to accomplish. Some are more general ("I want to get stronger", "I want to look good in a bikini", "I want to be a gymnastics ninja"), and some are more specific ("I want to get a sub-4 hour marathon", "I want to finish "Murph" Rx", "I want to get a bodyweight snatch"). Sometimes, to achieve these goals, all we need is that little bit of additional, personalised guidance to target the areas that need improvement. 

We are excited to announce two new additions to the CrossFit 1864 offerings, designed to give you that extra individualised approach to help you reach your goals. Read on to find out more about our One-to-One Goal Setting Workshops (starting in February) and the Skill Development Packages (available now)!

One-to-One Goal Setting Workshops: Coming in February

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. For 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.

However, as important as it is, setting goals is also hard work...

How do I set a training goal? 
How do I make it specific? 
How do I know what I need to do to achieve my goal? 
How long should I give myself to reach my target? 
What happens if I don't achieve my goal in the timeframe I set??

That's where our One-to-One Goal Setting Workshops come in to save the day! Starting in the end of February, we will be offering 20-30 minutes meetings with your coaches to help you set goals for the rest of the year. We will provide you with a list of questions to help you figure out what areas you would like to improve upon, help you narrow down these areas to actionable goals, and then give you a timeline to work from to help keep you on track.

Our One-to-One Goal Setting Workshops are free to all members of CrossFit 1864 and a great resource, so make sure you take advantage of them! We will be posting more details on the workshops later in the month, so keep your eyes on the blog!

Announcing: CrossFit 1864's Skill Development Packages

One of the best things about CrossFit is the variety. In just one session, you might take on a complex gymnastics movement and an olympic lift, then finish it all off with some rowing. This variety keeps it exciting, but it also means that there are many different things to learn and practice! For our athletes looking to spend that extra bit of time and get some individualised coaching to hone their technique, CrossFit 1864 offers "Skill Development Packages"

These packages not only provide the extra guidance you need to improve your gymnastics or lifting technique; they also give you the flexibility to decide how much time you want to spend working on your skill.

We offer three different levels for our Skills Development Packages:

Basics: Our Basics package is perfect for the athlete wanting to try a movement for the first time, or looking to learn the primary points of performance for an olympic or power lift. The Basics package includes one 60 minute session with a CrossFit 1864 coach and costs £60.

Fine Tuning: Our Fine Tuning package is designed for the athlete looking to not just nail the basics of their selected movement, but to fine tune the technical aspects, making sure they are as effective and efficient as possible. The Fine Tuning package includes three 60 minute sessions with a CrossFit 1864 coach and costs £165.

Chasing Mastery: Our final level is the most comprehensive. Not only will your coach teach you the basics and fine tune the mechanics of your movement, we will also give you additional strength and accessory work during your sessions to ensure you are constantly progressing with your movement. The Chasing Mastery package includes five 60 minute sessions with a CrossFit 1864 coach and costs £250.

To purchase one of these packages, simply visit The Personal Approach: Skill Development Packages section of our website by clicking here.

Any questions? Feel free to e-mail maria@crossfit1864.com for more info. 


A) Strength: Front squat
5 @ 82%
1 @ 88%
5 @ 82%
1 @ 90%
5 @ 82%
1 @ 93%

B) Conditioning
10 minute AMRAP:
15 Wall balls (9/6 kg)
15 Kettlebell swings (32/24 kg)

What do we want you to get from this workout?
- Unbroken sets

Why are we doing this workout?
- Learn your rest periods: How little do you need to rest before performing unbroken sets?

Strength in Balance (6.30 – 7.30 pm)

The next 8 weeks will focus on common issues that lead to lower back pain. This includes hip stability, core strength and mobility.


19 Aug 2015 – Your top 3 goals & how to hit them!


So your goals have been set, let the good times roll! You can just carry on with your day to day lives and your goals will be brought to you by a leprechaun riding a unicorn, that farts rainbows (ahh, if only!). 

Writing down your goals is just the first step. Unless you change something about what you are currently doing then ain't nothin' gonna change and your goals and visions will stay as just that. 

So, I have put together some information to get you started based on the most popular goals we've seen so far..

Goal 1: Mobility

Mobility has formed a huge part of your goals, from tight ankles to stiff upper backs. This makes us happy because it shows us that you all understand how important good mobility is to achieving better movement! 

There are 3 areas you need to address to make your mobility gains stick.

Mobilise: Think mashing (lacrosse ball, barbell, a Super Friend's foot!) and stretching drills. You need to do a minimum of 1-3 drills per day, spending at least 2 minutes per side on your problem areas. To help with this head over to Youtube, type in MWOD and whatever body part you are working on e.g. MWOD shoulder or MWOD ankle. Reams of resources right there.

Activate: Chances are that if something is 'tight' or 'short' that something else is not doing its job properly (often the opposing muscles). For example, when the chest is tight and the shoulders are rounded then the muscles of the upper back are elongated and in a 'weakened' position. This can impact your shoulder function. 

The majority of the population who are desk-bound will fall into this category, so here is a great shoulder protocol called Iron Symmetry. Mobilise the tight bits around the shoulder (chest, triceps, lats, serratus) then hit these drills. This is a great protocol for those of you who suffer with shoulder pain.

If you mobilise your lower half (hips and ankles) then simple bodyweight squats and lunges, focusing on correct movement is a great way to re-enforce your new mobility gains. Mobilise then perform 30-50 of your best reps.

Strengthen: You will get at the gym. Learning to move correctly and using your new ranges of motion will help you to develop strength in the right areas.

Goal 2: Body Composition

Our next most popular goal was related to body composition, in particular fat loss. 

Nutrition is the basis of any successful training program, you cannot out-train a bad diet, it just won't happen. So we advise that you stick to Greg Glassman's (Founder of CrossFit) words of wisdom "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat."  Basically cut out the processed crap and added sugar and replace it with whole, natural real foods. 

Here are 3 top resources to get you going:

1) Not sure how much to eat, but don't want to count weigh and measure food? Precision Nutrition has a great portion guide which is super easy to use.
2) Clueless on what foods you should be eating and what needs to be binned? Check out this guide to good food choices. 
3) Wondering whether you have to eat like this alllll the time? We encourage you to enjoy favourite foods, just in moderation. In general you want to aim to eat 80%+ of your meals following the food guidelines. In 20% of meals you can have a little leeway and enjoy your favourite foods (just don't go crazy). If you follow this '80/20 rule' you can still get the results you are after while maintaining a social life. Here is a great guide to Nutritional Off-Roading.

If you need more of a helping hand with your nutrition then you could also consider using the CrossFit 1864 Nutrition Program!

Goal 3: Gymnastics

Pull-ups dominated your goals, along with push-ups, muscle-ups and other gymnastic elements. 

This is going to require some extra work on your behalf. Whilst we do these movements in the classes you will need to be attacking this goal several times a week.

A great tool you can use is called volume training. This targets movements using specific and repetitive training for a particular weakness. This method can be used for any movement, from practicing a backhand technique in tennis, shooting free throws in basketball, or pressing to handstand in gymnastics. The goal is to develop proprioception and endurance (the ability to reproduce something many times over and over) in that specific movement pattern.

We also have a much more encompassing approach, our six week course, Developing Gymnastics Strength: Pull-ups and Dips. This 6 week course will focus on pull-ups and push-ups/ring dips - designed to get your first ones or improve your capacity in the movements if you already have a few strict ones. The course includes elements of strength development, volume training and specific assistance exercises that are key to developing these movements. Sign up here or email maria@crossfit1864.com for more info.


A) Every 2 minutes for 20 minutes - Alternate between:

A1) 5 Back squat
A2) 10 Plate face pulls + 40m Overhead walk

B) Assistance Supersets

For 15 minutes, cycle through:
10 Good mornings
15 Glute bridges
20 second chest to bar hold
25 second hollow hold, weighted
- Aim for 2-4 rounds

10 Aug 2015 – Got Goals? We want to know about them!

How are your Visions shaping up? Do you have your 1, 3, 6, 9, 12 month goals written down? Well, we want to know about them! 

Now that you've got your goals, the next step is to let your coaches and your fellow athletes know about them. 

What we want you to do is...

1) Write your 1 year goal on the final page of your goal setting pack in BIG, BOLD letters.

2) Bring your completed Goal Setting Pack and Goal Page in to the box and give it to one of the coaches OR email the completed pack to maria@crossfit1864.com.

3) We will take a picture of you with your goal to put up at the box or we will post the final page up on the wall.

4) We'll take note of your goals and follow up with you shortly with any suggestions we might have to help you out.

Looking forward to reading all about how you are going to smash the next 12 months!

PS If you don't yet have a Goal Setting Pack, let me know ASAP and we can get you a copy


A) General strength
A1) Push press: 15 minutes to establish a 1 rep max for the day
A2) Take 80%+ of A1 and perform 3 sets of:
3 Push press + 3 Push jerk

B) EMOM 5 Thrusters
With a continuously running clock complete 5 thrusters every minute:
From 0:00-5:00 use 30/20 kg
From 5:00-10:00 use 40/30 kg
From 10:00-15:00 use 50/35 kg

Continue adding 5-10kg every 5 minutes for as long as you are able. Post total number of reps completed.

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