Wednesday 10/2/19


For Time:
50 Box Jump Overs 24/20,
1 Mile Run,
25 Dumbbell Box Step Overs 50/35 20.
14 Minute Time Cap.

Tuesday Night Musings with Coach Kris.

Get those goals!

Hey Helo! I hope everyone is settling in and enjoying the new space. If you’re like me then you are beyond amazed and impressed by all that has been accomplished in such a short time. Also, you are amazed and impressed that Alecio chose this crazy time in his already busy life to set the goal to run one mile a day for the next year. He is the inspiration for this post because he really got me thinking about goals and the different reasons people set them and how to be successful in achieving them. 

Setting Goals to Get Better at Something

I think this is one of the most applicable motivations for goal setting to Crossfit and fitness but also to many other areas in our life as well. The problem is most people set goals that are too vague and don’t have a plan to go with their goal. For example… I am going to run more. I want to get pull-ups. I need to work on my Olympic lifts. And so on and so forth. I’m sure you’ve all heard the phrase a goal without a plan is just a wish from somebody trying to be motivational on social media before but it does ring true. Goals need to have short actionable steps to give you the chance at successfully reaching those goals. Instead of I’m going to run more, using Alecio as an example, his goal of running at least one mile daily for the next 365 days is much more actionable and therefore more likely to be successful because he has clearly defined what he will do. I want to get pull-ups could be I will spend ten minutes every other day for the next 3 months doing pull-ups skills and drills. I need to work on my Olympic liftsbecomes I will stay after class 2x per week to work on each lift. You get the idea. If there is something you want to improve in whether at the box or another area of your life, make the goal clear and actionable and get after it. A great way to help you be more successful is to add some accountability so let people know (ahem like your coaches), post to social media, have a physical checklist you can check off so you are more likely to keep at it.

Goals to Focus/Ground You

Since I was a young teenager I have struggled with depression and anxiety. Setting goals for me has become a way to focus my energy towards productive tasks versus becoming overwhelmed by anxiety or sinking into depression. It doesn’t mean that you won’t be improving at something like above but that’s not the driving force behind goal setting here. For example, getting exercise really helps these things for me so one of my goals each week is to go over my schedule ahead of time and determine how many times a week I can get to Helo for a wod. Life happens and it doesn’t always go to plan but having that goal in place gives me a focus. Obviously, this is just a personal example but you can take out my issue and apply it to being overly busy or chronically tired or undernourished and set goals that help focus or ground you in whatever area it is that needs it. Same thing as above applies, make short actionable steps towards the desired outcome, add some accountability, and feel the success that comes with taking those steps. 

Obviously, there are many other motives for goal setting and ways to be successful at achieving those goals but hopefully those examples were enough to get you thinking about your own goals and how you can get after reaching them. As for me, I am setting the goal to root on Alecio in his mile a day endeavor and you are more than welcome to join me. (What did you think I was going to say run with him?!) Seriously though, it is inspiring to watch people achieve what they set out to do so let me know what you come up with and I will be there to cheer you on too.

Thanks for reading! 


Coach Kris