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Goals Board

By Jbrause | In Coach's Corner | on October 5, 2016



Hey CFCCers,


As I’m sure many of you have seen by now we have a new goals board up by the water fountain. While admittedly it could use some sprucing up (aka girl handwriting and colored markers), hopefully this will be a useful tool in helping you crush some PR’s and hop on board the #gainztrain.


A few notes on how we’ll use this:

The goals board will be used for short term goals- goals you want to achieve within the next month. Long term goals are awesome and you should absolutely be setting them, but improving your fitness and building your strength and conditioning is a path of incremental progress, and while most people don’t have a hard time setting long term goals (make it to regionals, achieve a 2.5x bodyweight squat, look great naked) the short term goals are the ones that will eventually add up to create those major achievements (make it to CrossFit 3x/week, get in extra lower body accessory work after each class, keep a food journal). At the start of every month we’ll wipe the slate clean, the challenge for you will be to achieve any goals you set within that time span and similarly to set smart goals that you CAN achieve within a month. Coupled with the Goals board is our Accomplishments boards- ideally at the end of the month you’ll be moving any goals you set up at the start to the month over to the accomplishments column. The accomplishments board isn’t just for these goals though, please write up any other major achievements you have in class, like doing Fran for the first time RX, a deadlift PR, etc.


A major thing to think about in using the goals board (and a great skill to have in general) is figuring out what goals to set and how. In choosing goals for yourself I want you to consider a few important things:

  • -The goals should be realistically achievable within a one month time frame. Setting a goal of doing a muscle-up is unrealistic if you’ve never done a pull-up.
  • -You should have a plan in how to pursue your goals. Often times the best goals will have the plan embedded in the goal. ‘Get better at double unders’ is a great kernel for a goal, but a more developed goal could be ‘do 10 minutes of double under practice 4x/week.’ Make sure you know how to pursue your goal- accidental PR’s happen, but they will happen much more quickly if you have a plan and intention.
  • -No goal is too small. Many people (myself included) default to thinking a goal is only worthwhile if it’s lofty and impressive- ‘do Fran in under 2:30, deadlift 600#, marry Katrin Davidsdottir.’ Like I said earlier, this is all about small incremental progress. You likely have been here long enough to realize you don’t do a muscle-up without first doing a pull-up, and you won’t snatch 100# before you snatch 90#. However small or minor a goal might seem to you (stop drinking soda at lunch, do 10 push-ups unbroken on the low box), if you set and achieve these kinds of goals consistently they WILL add up, and you will achieve those major 6 month and 12+ month goals over time.


A few goal ideas to get you started:

  • -Come to CrossFit X numbers of days a week.
  • -Practice a goat movement (weak link) for 10 minutes before or after class
  • -Get in an extra day of squatting on your own during open gym once a week.
  • -Eliminate sugar from your diet.
  • -Perform a shoulder opener stretch for 5 minutes every weekday.


The possibilities really are vast, and there’s no limit to how many goals you can set per month but keep in mind you should be able to realistically achieve all those goals in a month. If you have any questions on how to set goals or have big long term goals that you’re having a hard time breaking down into bite-size chunks please reach out to me or one of your other coaches and we’ll get you squared up.


So get those creative juices flowing, I know we’re a few days into October already but that just means you’ll have to kick in into gear that much faster. Shake up your routine and bust through some plateaus, the #gainztrain waits for no (wo)man.



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