The new year is almost here, so what Crossfit goals and targets have you set yourself for 2017? Whatever the scale of your ambitions, these 10 tips will help you achieve them, provided you are willing to put in the work.
1. BE CONSISTENT
When it comes to hitting the goals that you have decided to set for yourself, there is simply no substitute for consistency. This doesn’t mean always performing at 100% (we all have bad days), it means showing up and doing the work.
Think realistically about how much time you can set aside for training. Whether that is 2 nights a week, or twice a day for 6 days a week, this can help you determine what is, and what is not, realistic based on your circumstances.
With intelligent programming, volume and time spent performing the movements and exercises that you wish to get better at, will help you to hit your goals.
Don’t overestimate what you can do in a month, but don’t underestimate what can be achieved in a year.
GOAL SETTING TIPS FROM CROSSFIT INVICTUS
The following 6 tips come from CrossFit Invictus.
2. IDENTIFY WHAT YOUR GOALS ARE
This is important because you need to make sure your goal is in line with your values. Identify your core priorities and make sure your goal doesn’t detract from your overall values. Instead, your goal should support your values and work in harmony with them.
3. BE SPECIFIC
Identify what it is that your really want. Be very specific; don’t leave any room for questioning later down the road. By knowing precisely what you want to achieve, you know where you have to concentrate your efforts. Once you identify what it is that you really want (this can be a challenge within itself), then set your goal.
4. WRITE YOUR GOAL DOWN AND SHARE IT WITH A LOVED ONE
Make your goal visible so that you can have daily reminders to stay focused. This is very helpful because when you don’t write a goal down, it tends to become obtuse. The goal suddenly shifts depending on your circumstances at the time, gets pushed to the side if it is inconvenient and can change from its original purpose. If your goal is written down and shared with someone then you can be held accountable for your goal. Your goal now becomes real and not just an idea that never comes to fruition.
5. MAKE IT MEASURABLE
Be precise when setting your goal. Give your goal a deadline and give your goal dates, amounts, times, etc. so that you can measure your progress.
6. CROSSFIT GOALS: MAKE A PLAN
Identify how you are going to accomplish your goal. This is important. Anyone can set a goal but not everyone can accomplish a goal. You must identify how you are going to reach your goal. Are you not drinking alcohol for the next 30 days? Then write out how you will stay on track for those 30 days (don’t go to certain restaurants where it is tempting to drink, prepare a polite reply to decline alcohol when it is offered, etc.)
Anticipate any roadblocks that may come along and find ways to overcome those roadblocks.
7. SURROUND YOURSELF WITH PEOPLE THAT WILL HELP YOU TO ACHIEVE YOUR GOALS
It is crucial to have support when you are trying to achieve something that takes perseverance, dedication and determination. Your support group should be made up of people who have your best interest at heart. They can help motivate you and provide encouragement along your journey to success. They also provide needed accountability. Identify those who detract from your stated goal and try to eliminate their influence as much as possible.
8. FOCUS ON PROGRESS NOT PERFECTION
One of the most underrated ways of actually hitting the Crossfit goals that you set for yourself is to try and remove the concept of perfection from your mind. Instead of trying to always be perfect, concentrate on being a bit better than before, each time you train.
To save you the suspense, perfection is never attainable. Improvement in anything is normally a slow and arduous process. Building strength takes time, mastering a single barbell technique can take years (people dedicate their entire lives to this pursuit), improving flexibility will not happen overnight and generally confidence grows gradually. Change takes time, so give it time.
9. CELEBRATE THE SMALL VICTORIES
As outlined above, progress occurs in incremental steps. Sometimes this can be annoying, because who doesn’t want to PR every session or make rapid developments in every workout. The reality, as I’m sure you know, is very different.
If you celebrate the small victories, then you will constantly reaffirm the FACT that you are improving. Half a second off your Fran time is still a PR. An extra kg here and there on your major lifts will all add up over time.
10. ENJOY THE PROCESS
If you enjoy your training, then you are much more likely to continue. If you reward yourself for the small improvements that you keep making, and you train with a community of people that you like, and that support and motivate you, then you are much more likely to consistently show up for training, do the hard work, and actually hit the goals that you wish to achieve.