CrossFit Elysium, San Diego

Goals- a follow up

A few months ago I made a post about goals. For those that missed it you can read it further down in the blog; just scroll down a bit to find the entry. Now that we’ve had some time to think or work on our goals, it’s time to revisit the subject again.

First, from a personal standpoint, I hit both my goals that I set for myself. Goal 1 was to get a double bodyweight back squat (300lb) by 8/1/11. You can see the video below.

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I hit this goal on the date I set; my back was feeling kind of shaky and I honestly thought I’d fail. I knew I had it in me, but there was definitely the possibility it wasn’t going to be that day. I worked up to a few heavy singles and then went for it. I failed the first two attempts but the second felt really good; I just didn’t engage the hips properly out of the hole. So, I went for a final, third attempt and got it.

The second goal was a 1.5x bodyweight clean and jerk (225lb) by 9/1/11. I actually hit this goal back on 7/15 when I was in Las Vegas. My previous PR was 215lb and I just shattered it that day- I hit clean and jerks of 220, 225, 230 and 235lb! The 230 and 235lb were also front squat PRs, as I had to squat clean the weight and had never done a front squat that heavy. All in all it was an amazing day, with 6 PRs total and a 20lb CNJ PR, 10lb OVER my goal. I don’t know what happened but I must have “eaten my Wheaties” that day, so to speak. Since then I’ve hit 220 and 225lb again so it wasn’t a fluke.

As far as you members go, I know many of you have hit or are getting closer to the goals you’ve set. This list is by no means inclusive, but just off the top of my head I know Briana has crushed her old clean PR and is well on her way to hitting her clean and jerk goal. Miriam has been steadily losing weight and body fat. TJ set a goal of one kipping pullup, then proceeded to knock out THREE on the same day! Haha. His new goal is 10 kipping pullups in a month. All of you should be proud of the effort you are putting in and the gains that are coming.

Now, the other hand- many of you have not set goals. Many of you have set goals, but we (the coaches) have seen little to no follow through. We want to help you all succeed, but you have to help yourselves. If you don’t have a goal on the goal board, GET ONE UP THERE! What’s the worst that can happen? You miss, and have to try again. That sounds like life to me. If you already have a goal on the board, you know where you stand. Have you been working at it? Have you forgotten about it? Keep yourself accountable and remember what you’re working for.

As a quick reminder, remember a goal needs three things-
- a precise definition (“I want to lose 10lbs”, not “I want to lose some weight”)
- a time frame (“I want to lose 10lbs in a month”)
- a method (“I want to lose 10lbs in a month by eating paleo and coming to the gym 3x a week”)

If you haven’t set a real goal, remember it needs to have these three components. If you have a goal but aren’t making progress, remember your time frame and the method you chose to get there. As always, the coaches are available for advice and guidance.

I’ll be erasing the goals that people have achieved soon to make more room on the goal board, but we’ll get some sort of permanent board up which we’ll use to chronicle people’s past goals that they’ve hit. That way, your achievements will be up there for good.

Keep working hard!

Coach L