This past August, we made a goal board and asked you all to write yours down so every time you came into the gym you knew what to work on. We’ve had the proud pleasure of seeing some of you check off or cross out stuff like: Jon A.’s pistols, Sean’s sub 1:30 “gym” 400m run, Angela’s blue band pull up, and Ryan’s 10 kipping pull ups and 20 unbroken double unders, etc. But as you can see in the picture above, there are a whole lot of goals yet to be achieved. How many of you got CrossFit Attention Deficit Disorder and – SQUIRREL! – saw the next shiny new trick and forgot about your original goals? I know I’ve been guilty of that.
Tomorrow, we’re going to erase the board and we want you to set new goals. This time you’re going to pick one or two things you want to achieve by the end of November. This time the goal board will be set for 1 (ish) month goals only. So if your goal is to get 40 strict pull ups and you can only do 8, perhaps set the 1 month goal for 12 or 16 pull ups instead. Likewise if your goal is more conceptual and vague, such as “improve push ups,” make it more specific. Perhaps shoot to do 40 pushups with a perfect plank in one minute, etc.
In the future we may open it back up to short AND long term goals, but the purpose of this board is to focus your training and give you something to work on before/after class as well as on your own time. Putting a realistic deadline on it is just another way to help motivate you. So as you think of your November goals, I leave you with some great quotes from other coaches:
The goal is to keep the goal the goal.
Discipline is the difference between setting goals and achieving them
Results or excuses; you can’t have both.
-CFI Games 2013 (origin unknown)
We’ll give EVERYONE until Friday to put up your November goals. One or two at the very most. Those of you prone to CrossFit ADD limit it to one goal. Worst case scenario, you achieve that goal too soon (oh no!) and get to put another one up. When you check off that goal, write the date down next to it. Keep it realistic and NO sandbagging! I will expect to see at least one goal for everyone who has a current notebook in the back!
**and try to refrain from leaning on the board so you don’t erase someone else’s goals**
We will have regular class (no skills class) on Thursday, October 31st. Come WOD in costume or pay 50 burpees for being a Stick-In-The-Mud. There will be a prize for the best costume (to be voted on the day after). Be creative, but keep in mind you will be doing a workout (no running or rowing this year) in the costume, so it will get sweaty!
Press 3×5 or Wendler
5 Power Snatches
7 Pull Ups
Snatches (135/95) (Must squat)