What are YOUR goals?

Remember the day you walked into CrossFit Oswego (or another box if you’re a transfer?)

Why did you start? Were you nervous? Anxious? Excited? 

How did you feel when you left? Sweaty, excited, overwhelmed, maybe a little nauseas?  

(give that a minute to sink in and remember…)

The answer I received when I asked your goal on day one by a large majority was "to be a better fitter version of myself” or some version of that answer. Somewhere between hitting “Fran”, sharing your hatred for wall balls and smashing your squat clean PR your goal may have changed. You went from celebrating your successes to wanting more and maybe over-emphasizing your weaknesses. You started looking at CrossFit as your “sport” versus your means of “fitness” or bettering yourself. While this is one of the reasons we all love it, this can also lead to unreasonable expectations which leads to disappointment and possible premature burn-out. Have you caught yourself “leader-boarding?” or saying things like “I’m not getting better” or “how did he/she beat me at xyz?” While competition at CrossFit can be a healthy motivator, it can also lead to negative feelings about your progress, specifically if you are basing your goals or expectations on the success or performance of another athlete. If your goals are no longer based on you being a fitter, stronger, better version of YOURSELF, then they are ultimately based off another athlete’s goals.

My goal is to get a pull-up because Betty did.  

My goal is to clean 185lbs because Johnny did.

My goal is to Rx all the workouts because I should be able to by now.

My question to you is this…why would your performance or results have anything to do with another athlete? The first year most CrossFit athletes make huge gains because you start from the bottom with all the movements and the learning curve is heavily in your favor.  Every time you walk in the door it seems like the gold ribbon is next to your name and you leave the box feeling proud and accomplished because of it.  When year two or maybe three roll around the reality sets in, the PRs are harder to achieve, you understand the basic movements, you start to hear us preach about technique and full range movements. We remind and encourage you to hit the skills hard and focus on intensity above all in the WODs and not the Rx button if you want to see improvement. These may not be the things that excite you, or that you like to hear but they are the things you need to listen to if you intend to do CrossFit long-term. Don’t let this second or third or fourth year be the one that ruins CrossFit for you.  

If you want to avoid premature burnout and keep your mind focused and celebrating success set some goals for yourself. Start with one or two short-term attainable goals that will help you achieve your longer term goals and commit to putting in the hard work to make them a reality. Goals should be action based, measurable and realistic and should be based on your own reasons for doing CrossFit. Take ownership of your goals, write them down and re-evaluate them when necessary.

Short Term examples:

-show up 3 times per week 

-take less breaks during the met-con

-focus during the skill on completing the rep scheme as prescribed

-put in 15 minutes 3 days per week for 6 weeks on Crossover Symmetry bands to help with pull-ups and overhead strength

-row an extra 500m for intensity every time you come to CFO to help with endurance

-complete 30 minutes of mobility 3 days per week to stay healthy and increase range of motion

-come to at least one WOD every week that focuses on my weaknesses

Long Term examples:

-Increase from 3 days per week to 4 days, 5 days, etc.

-Increase my squats (BS, FS & OHS) by 5-10%

-Get my first…HSPU, Pull-Up, TTB, etc.

-Run an entire mile without walking

-Rx a benchmark

There is no substitute for hard work and when you put in the work and set attainable goals that feeling of accomplishment when you leave everyday will return.  Get back to making this about YOU and the fitness journey you are on will be a happier and healthier one!

Coach Joe

#CrossFitOswego

#HUGETIGHTBOX

Chief Editor: GMM