25 June 2014


"Desire is the most important factor in the success of any athlete."
--Willie Shoemaker

What are your goals?  Where you do see yourself in a few weeks, a few months, a few years? What weight will you be able to deadlift? clean? snatch? Will you finally have those double-unders down?  How about those hand stands? These are all questions that you should be asking yourself as you continue to come to CrossFit day after day.  Without set goals, you're probably just going through the motions and you may find yourself training with no real direction. 


Goals are a necessary factor in CrossFit, just as in any other aspect in your life.  Sadly, sometimes the "point" of CrossFit can get lost.  Sure, looking fitter and feeling awesome about it is GREAT, but it's just merely a side effect to what really matters: performance.  If you ARE fit, you'll LOOK fit.  So if you are obsessing about loosing weight or getting that "beach bod", try focussing more on what you can achieve inside of the box.  What can your body DO? With improvement on your WOD times will come improvements in the "looks" department in due time.  And hey, anyone who's hit a PR that they've been striving towards knows that the feeling of success is unmatched by anything else!

Turn your goals into successes! 

So even if you don't have your sights set on being the next Rich Froning, or even competing at all, you should still have some personal short and long-term goals set.  Make your goals reasonable, but don't be afraid to push yourself to become greater.  You always have more in you than you think you do, so shoot for the starts, but give yourself time.  A great way to reach a large goal is to break it up into short-term steps that you can reach along the way.  And once a goal is accomplished, make another!  


"If you set your aim too high and don't fulfill it, then your enthusiasm turns to bitterness. Try for a goal that's reasonable, and then gradually raise it."
--EMIL ZATOPEK


So if you haven't already, start setting some goals! And write them down.  Go ahead and write them on our white board for the world to see!  Make a statement showing that your training has a purpose and you have motivation to keep pushing when the going gets tough.  If you're not ready to share with the world, still write it down somewhere.  Always hold yourself accountable because it's much easier to slack off if you're unclear about what you want.  


And for those of you who have already set goals, what are you doing to achieve them? Are they becoming closer in sight? And if they are, what will you aim to do next?!?


Quick tips for setting goals:

1) Be specific- Don't say "I want to be able to lift more", say something like "I will clean and jerk 135lbs"

2) Be precise- The above goal means nothing without a deadline.  "I will clean and jerk 135lbs by September 1st" is more acceptable.

3) Have a plan.  What exactly is it that you will do differently than you are doing now in order to reach that goal? Will you mobilize at home? Come to open gym to work on form? Push the weight a little heavier in WODs? Because remember, 


"Even if you're on the right track, you'll get run over if you just sit there." -Will Rogers

(I'm in a quote-y kind of mood today)


Today's WOD:

12 minute AMRAP:

15 box jumps (20/24)

10 HSPU

5 Squat cleans (115/155)


I'll leave you with one more.

"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement." -Steve Prefontaine




2 comments (Add your own)

1. Mike wrote:
Awesome post!

Wed, June 25, 2014 @ 8:31 AM

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50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am