Setting goals is a project in and of itself. I have talked a lot this week about goals and resolutions, but how about the process of doing so. In my experience this is where people set themselves up for failure when it comes to New Year’s Resolutions and goals in general, the unrealistic, unmeasurable, or just plain old not thought out goal that is abandoned before its really even started.

 

Goal achievement is a process that must have steps along the way. When making a goal you absolutely should shoot for the stars for the ultimate achievement for the given purpose. However, if you currently snatch 50% of your BW and your goal is to snatch your BW, you are in for a long, frustrating road with a high percentage chance of failure. Not because snatching your BW is unattainable with a 50% right now but because that could be a long time coming. It took me a year from when I hit 215# to hit over 225# which was my slim and trim bodyweight 3 years ago.

 

The key to successful goal achievement is stepping stones. Little nuggets along the way that serve a number of purposes. First and most important though somewhat vain is they boost our confidence. I can talk until I am blue in the face about learning from failure but nobody, not the greatest athlete or achiever in the world can stomach constant beat downs and failures. Having stepping stones simply gives us something to be happy about on the road to the ultimate goal. Also, steps to measure along the way give us confidence that the approach we are taking is correct. There are a lot of ways to go about our health and fitness, from programming to nutrition to rest days, and different things work for different people. There is nothing worse than going at a lifting goal, for example, only to test it 9 weeks down the road and realize you have made no progress or even regressed. Imagine if it is a longer term goal and you waste all that time? 

 

When making your 2016 goals be sure to make them measurable. Everyone wants to be “mentally tougher” but how do we measure that? For that specifically you could chose a workout that you know breaks you mentally and pick a time you want to hit. Realistic is the next most important thing. We all want to win the lottery and make the CrossFit Games but let’s be honest with ourselves. Pick the things that matter, ones you can measure, and have nice little stops along the way to get a pat on the back or two.

 

 

THURSDAY

 

Strength : Bench Press
5-5-5-5-5

 

 

WOD : 10m AMRAP
10 Power Clean 115/75
7 STOH
3 Close Grip OHS (don’t move hands from STOH)

rest :30 after each round (mandatory)

 

– Goal is the close grip and as much UB as you can, so adjust weight accordingly. If close grip OHS is impossible then can adjust hands.

 

S : 75/55, Front Squat instead of OHS

L1 : 95/65

 

Rx+ : 135/95

 

 

The Program : Off