Goal Setting

Team CrossFit Southie!! We are so proud of our first time competitors. You guys did awesome. Time to get your butts in gear for sectionals. ย There is an open format this year and 6 WODS over 6 weeks will be done at our box to decide if you move on to Regionals. ย If you would like to participate in Sectionals, please let us know soon. ย We are trying to get a feel for how many people we have to account for.

Last Monday I was invited to visit the Reebok facility in Canton for a seminar on Goal Setting presented by Greg Amundson, one of the original CrossFitters. It was enlightening for me to sit back and listen to his stories about the power of the mind when it comes to physical tasks. As a coach I am always thinking about you all, and how I can help you succeed in reaching your goals as CrossFitters. Usually this is addressed through programming, nutrition, and mobility; but we don’t talk much about the mental game. Have you ever walked up to attempt a max lift and right before you pick up the bar you say to yourself “there is no way I am going to get this”. I do it all the time. I think it is my personal biggest weakness; mental toughness. If you tell yourself that you can do it, than you can. If you tell yourself that you are going to fail, you will fail.

One of the the exercises Greg had us do was come up with a personal mantra. One of the most popular mantras was “Go”. What gets you more fired up than “Go!”. That is what Chris Spealler uses for his Mantra, and it seems to be working for him. I came up with two Mantras for myself, they were “Execute” and “Follow-through”. For me it isn’t so much about getting started as it is about finishing strong. I start the kip of my muscle-up just fine, but transitioning to the dip and finishing the movement is the problem. I will get my first muscle-up this month.

As another exercise we set a series of goals for ourselves to work towards. There was a 7 day goal, 1 month goal, 6 month goal, and 1 year goal. At CrossFit Southie we are going to keep a goal board all the way to the left by the wallballs under the pull-up bars. I encourage you to write a 1 month and 3 month goal. Before and after class when you have extra time I want you to work towards attaining those goals. A little bit every day can take you a long way. ย My 1 month goal is to get my muscle-up. My 3 month goal is to increase my max clean and jerk to 140lbs. Both goals are challenging, but definitely attainable.

What are your goals?? Post to comments.

50 Hollow Rocks!!
Rope Climbs

5 Rounds
10 Deadlifts (225,135)
10 Ring Dips

Level 2 (185,95)
Level 1 (135, 65)

Advanced (275, 185)


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  • Goose

    02/01/2011 @ 11:06 am

    agreed, now we just have to get him to the box.

  • Michelle

    02/01/2011 @ 2:03 am

    It’s great to see a legend posting on our box’s site. ๐Ÿ™‚

    1 month goal: unassisted pullups
    3 month goal: 2.5XBW deadlift

  • Greg Amundson

    01/31/2011 @ 9:10 pm

    Hi Amy and friends at CrossFIt Southie. It’s so great to see Amy’s leadership into the realm of the mental adaptation to CrossFit through Goal Setting and Mantras. I wish you all the best in the accomplishment of your Goals!

  • Jaime

    01/31/2011 @ 4:07 pm

    Today’s WOD
    Level 3.5 hehe time 6:40 155# on the deadlifts, red band for dips
    I have so many goals, I don’t know where to start
    Max Deadlift 300# by the end of the paleo challenge
    1 month goal increase consecutive DU’s to 25
    Pullups, pullups, pullups, 10 consecutive by Feb 12th ๐Ÿ™‚
    the list goes on……”GO!!!”

  • Alec

    01/31/2011 @ 1:29 pm

    Very inspiring Amy, thanks for posting this!

    My one month goal is to go a whole week with 100% paleo. I keep having about 2 minor cheats per week, either in the form of a small dessert one night or popcorn while watching a movie. Although I ate paleo before the challenge, I feel great since cutting down on my cheats.

    Speaking of goats, I really want to eat goat some time soon, I might have to take a trip up to John Crow Farm soon to buy some goat… http://www.johncrowfarm.com/products.htm

  • James S.

    01/31/2011 @ 2:42 am

    …also congrats to everyone who competed this weekend

  • James S.

    01/31/2011 @ 2:41 am

    1 week goal: Complete 5 woods this week
    1 month goal: 20 straight kipping pull ups
    3 month goal: increase my dead lift to 420#

    I’m in NYC all day Monday so did a modified “tabata this” Sunday night.

    Squats: 13
    Dead hang Pull ups: 3 (learned the hard way not try to Kip on an iron gym)
    Push Ups: 5
    Sit-ups: 7
    Total: 28

  • Allison

    01/31/2011 @ 2:22 am

    Sounds like you are talking to me! Pull-ups. Just want to be able to do unassisted pull-ups. And maybe a box jump or two on the real box. My goats!

  • Jaime

    01/31/2011 @ 12:50 am

    This is such a great idea Amy! I definitely need to work on my mental toughness, I feel like its something I’ve always struggled with. I just never know how to overcome it and psych myself out a lot! Any other tips, articles, etc would be great! ๐Ÿ™‚

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