7 Rules You Should Follow to Achieve Your CrossFit Goals in 2021

Many people look at the new year and think: “New year, new me.” Unfortunately, you are always going to be you.

But don’t worry! With a lot of hard work, consistency, dedication and doing a lot of stuff when you really can’t be bothered, you can be a better you!

Apologies if this isn’t as motivating as you may have thought with all these New Years shenanigans, but what does a date in a calendar have to do with how you should influence your life? If you change your habits you will meet success, and you can change habits any time of the year.

leg exercisesSource: Photo courtesy of CrossFit Inc.

I will however humour you, and let you use the 1st of January as a starting point, have you arranged to go out and get incredibly drunk on New Year’s Eve? Well, you’ve already messed up. (Sounds like I don’t like fun at all!) chances are you’re a real person with real friends, especially if you already do CrossFit (I know CrossFitters like to party), but do understand that on the first of January you’re not going to feel like doing handstands and burpees.

So the New Year maybe starts on the fifth, just make sure that when you start, YOU START!


Setting short term goals is dangerous, you run a risk of maybe not hitting that PR or movement you wanted in a short space of time and that can be very de-motivating, especially when you have worked really hard. Long term goals are far better for not putting so much pressure on yourself and nine times out of ten you’ll hit your goal early, anything from six months to a year.

You’ll notice progress along the way and have far more focus!

Make your goals something that you are constantly moving towards, not objects that must be smashed in the next 5 minutes.


Have a broad general goal for the entire year. The older I get the more I realise that a year isn’t a very long time. Say to yourself that this next year you want to become as strong as possible, you want to be able to do as many advanced gymnastics moves as possible, or you want to learn as much about nutrition as you can.

Open gym time is your time so you should have another focus alongside your CrossFit programming that is your goal. If it’s personal to you it’ll be a lot more enjoyable and you’ll find yourself at the gym more often for “secret ninja training.”

chipper gymnastics workoutsSource: Photo courtesy of CrossFit Inc.


Yes, if you want the best from yourself it means enough sleep, getting up when you have to, no bad food and overcoming the complaining and fear of being sore.

All those “you’re no fun” comments don’t matter when someone says they wish they had your dedication/abs.


Tell your coach what your goals are, let them know what you’re interested in, nothing makes me happier when someone comes up to me ten minutes before a class asking to see a progression for something they want to be able to do.

Seeing people with goals makes me happy. Maybe I’m just weird but I have far more fun teaching someone when they ask questions and want to know where an exercise leads to.

Source: Photo courtesy of CrossFit Inc.


If you’re told that you need to do three hundred billion push-ups before you can do ring dips, do the push-ups, instead of constantly hopping up to the rings endlessly failing.

If you are at a certain stage just work hard and listen to your coach.


Let’s face it, another year is gone and you’re getting on a bit. Injuries are looming and if you’re training hard and not recovering correctly it’s only a matter of time.

Eat healthy, sleep, get rid of tensions, relax, have ‘you’ time and, above all else, get to know your body.

crossfit recoverySource: StevieD Photography

If you feel like you need a break… You probably need a break.

You have the whole year and the rest of your life to train, don’t destroy yourself in the name of a PR or better Fran time.


If you want something go and get it, let nothing get in your way, not even yourself.

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