Setting realistic goals to guide your activities and creating micro-goals to get where you need to be

Goal setting and achievement is such a simple concept in theory, and such a difficult skill to master in real application.  Often we see ourselves setting goals, only to see them sidetracked or brushed over or ignored a few months later as life continues.  How do we avoid these pitfalls not only in our gym and Cross Fitting lives, but also in all aspects of our life?

1.  The first step towards changing this pattern, is reestablishing clearly defined, measurable and achievable goals.  Establishing goals should not be a purely conceptual activity and process.  For example, saying you goal is “I want to be rich” or “I want to be faster.”  Those concepts do not present a concrete objective to guide all of your planning, actions and adjustments along the way.  Goals should be established as clearly defined and realistic objectives and possible outcomes; they are much more likely to be achieved.  By changing “I want to be rich” to “I want to save $100,000K”, or “I want to be faster” into “I run a 10k at a 10 minute/mile pace… I want to get that down to 8min/mile,” you now have a concrete end-state that you can strive for and you can then plan your program for achieving that goal much more clearly.

2. Let others know your goals and objectives and begin brainstorming how to plan the actions needed to achieve them.  Letting your goals out into the public not only allows you to get the inputs and experiences of others involved to help you out, it also expands the network of people supporting and holding you accountable for reaching your goals.  When more people ask “how’s it coming this week have you gotten in your X training yet?”  you are much more likely to put in the extra time needed.  Also it is good to have a strong support network behind you to help you along the way.  CrossFit gyms are great environments in this regard.

3.  Set micro-goals.  (My personal favorite)  No matter what your objectives are, you are going to run into snags along the way. Unknown things are going to come up, training will hit setbacks and you will have plain bad days.  How do you manage to keep the momentum and continue to make progressive steps forward?  By taking your goals and your plan and breaking everything down into even smaller parts, which will build up to the whole, you will accomplish more and maintain a positive attitude.  Some days we are faced with a 25 mile ruck march, or 100 pull ups or some other ridiculously intimidating physical or mental challenge.  Either you can give in and allow it to intimidate you, or you can shake the negative demons in your head telling you that you cannot.  Instead see the forest for the trees-  a 25 mile ruck can be turned into a series of steps that get you from one street sign to the next, or 100 pull ups is 20 sets of five.  Making things smaller and achievable helps to keep your mental perspective positive and that is more important than ever beings able to do all 100 reps unbroken.

I would love to have people join me on April 15th in an exercise in micro-goal setting and positivity at the next GoRuck Challenge in DC.  Check out and let me know if you want to sign up so I can help get a group together.  In the meantime, keep training, use micro-goals as a means of pushing past the negativity demons and intimidating numbers, and continue to improve.  Thanks for reading.


Awesome back squat Krista!


Workout of the Day


20 minute AMRAP of:

30 Box Jumps (24″)

20 Push Press (115#)

30 Pull-ups

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