The new year is almost here!
For most people, that means it’s time to start brainstorming positive changes, otherwise known as new years resolutions, they want to make.
If you’re ready to improve your health and fitness in 2023, this guide is here help. Here are some tips for setting and (most importantly) achieving your CrossFit goals.
Write Them Down
If you just think about your goals but never write them down, you’ll struggle to stick with them throughout the year. You’ll get busy, other issues will take up space in your mind, and before you know it, you’ll have forgotten all about the promises you made to yourself back in January.
To avoid falling into this trap, write your goals down in a journal, on a sticky note, or even on your mirror.
It doesn’t matter where you choose to write them. However, it’s best to display them in a prominent place that you’ll see multiple times per day.
The more visible your goals are, the easier it is to remember and consider them when you’re making decisions — such as the decision to show up for your early morning workout or skip it.
Be SMART
When writing your CrossFit goals, use the SMART framework. SMART goals are:
- Specific: Be clear about what you want to achieve; don’t just say, “I want to get in shape” or “I want to be more fit”
- Measurable: Include numbers; for example, you might say, “I want to squat 45 kilograms”
- Attainable: Set a goal that is challenging but still attainable
- Realistic: Choose a goal that you can realistically accomplish while taking your lifestyle and other obligations into account
- Time-based: Give yourself a deadline, such as the end of the year, the end of the quarter, or the end of the month
Setting these kinds of goals helps you not only clarify what you want to accomplish, but also how you’re going to measure progress and stay focused on that goal.
Set Several Small Goals
Sometimes, it helps to set several small goals instead of one big one. This is especially true if you’re working toward a very challenging objective that will take you several months (or longer) to accomplish.
For example, maybe your big goal is to do your first muscle-up. You must master several other exercises before you can achieve a muscle-up, though, such as a pull-up.
Working toward these smaller goals will help you stay motivated and ensure you continue making progress toward your bigger goal.
Anticipate Challenges
We’ve all been there.
We set a lofty goal on January 1st, and for the next three or four weeks, we’re totally focused on it. Then, something goes wrong.
Perhaps we get sick, or our work schedule gets extra busy. Whatever it is, it throws off our routine and causes us to put our goals on the back burner.
If you don’t anticipate challenges in advance, you’ll be more likely to give up when they occur. If you’ve considered them ahead of time, you’ll also know how to deal with them and stay focused on your long-term goals.
When setting your goals, think about issues that could get in your way. Then, develop a plan for how you’re going to overcome this issue and continue making progress.
Share Goals with Others
Staying with your goals is easier if you’ve shared them with others. After all, nobody wants to talk about a plan and then, a few months later, admit that they’ve given up on it.
Tell a friend, a family member, or a gym buddy what you want to accomplish in the new year. Then, ask them to help you stay accountable — perhaps by checking in with you regularly to see how you’re progressing.
Surround Yourself with Supportive People
Let’s say you’ve set some specific CrossFit-related goals for the new year, but you spend most of your time with people who couldn’t care less about CrossFit or fitness in general.
If you’re surrounded by unsupportive people, you may struggle to stay motivated and stick with your goals. On the flip side, if you regularly spend time with others with similar goals, you can encourage each other and stay focused.
If you haven’t already, look for a CrossFit gym, such as CrossFit Noble Park, that offers a supportive environment and connects you with like-minded people. Make sure the class schedule aligns with your schedule so you can connect with your peers and cheer each other on regularly, too.
Check-in Often
Don’t wait until the day before your deadline to check your progress and see how close you are to achieving your goal. If you wait until then and find you’ve fallen short of the goal, there’s not much you can do to improve.
When setting your CrossFit goals, be sure to schedule regular check-ins leading up to the deadline.
For example, maybe you’ll test yourself every two weeks to see how close you are to performing a muscle-up. You can also test your 1-rep max every month to see how close you are to meeting a specific weightlifting goal.
Celebrate Your Progress
Celebrate the small wins. Don’t brush them off or criticise yourself for not being as far along on your journey as you’d like.
When you celebrate your progress, it’s easier to stay motivated and encouraged. Take time to focus on what you can do and have accomplished, not just what you’re still working on improving.
Crush Your CrossFit Goals in 2023
Whether you want to master double-unders or nail your first muscle-up, these tips can help you set and achieve your goals in the new year.
Of all the tips mentioned above, one of the most important is to find a supportive community. It’s much easier to stay the course if you’re surrounded by people who understand your goals and are working toward similar ones.
Community is at the heart of everything we do here at CrossFit Noble Park, so if you’re looking for a CrossFit gym that will help you crush your goals, come join us at CrossFit Noble Park – Melbourne’s only 24/7 CrossFit gym.
Contact us today to learn more about our classes or sign up for a membership!