The Open is over, spring is upon us and we need a new challenge. We are introducing the 2019 Goals Challenge! In the next two weeks we want you to write down 2-3 THREE month goals and 2-3 SIX month goals (more on what they should be later). This week do some “tests” so that we can retest in three months and again in six months. These will serve as a guide for you all in your fitness and for us as to what we all need/want to work on.
What should your goals be? They CAN be anything you want to get better at, struggle with or any generic movement or workout. They MUST be specific and measurable (ie specific weight, time, score, rep count, etc). They SHOULD be realistic. You could set the goal of snatching 300 pounds and while that is specific and measurable it probably isn’t realistic. If you aren’t sure if a goal is realistic for the time frame laid out, ask a coach their thoughts on it. They do NOT have to be movements or workouts during test week but that does make it convenient for you.
Once you have them, share them on your social media by May 5. This way everybody can draw inspiration and hold each other accountable! August 5-9 retest and check our three month goals and will do the same with our six month goals November 4-8 (this might be during the open so we will see about adjustments as we get closer)!
Examples could look like this (hypothetical situation for a mythical character named Arya) but don’t let this limit you:
3 month goal 1 - Back Squat: 200# (current: 190)
3 month goal 2 - Pull-ups: 3 strict unbroken (current: 1)
3 month goal 3 - 1 mile run: sub 8:00 (current: 8:24)
6 month goal 1 - Clean & Jerk: 135 (current: 120)
6 month goal 2 - Strict Handstand Push-up: 1 (current: 2 to an abmat)
To help everybody reach goals we will be offering three extra programs to help jumpstart some movements and strength. We will have these printed out at the gym for everybody to follow. These will be structured like the pull-up program and they are: muscle-ups, handstand push-ups and generic barbell. These will also get emailed out later this week. And lastly, to help we highly encourage tracking your nutrition (MyFitnessPal app is great) and sticking to a plan (RP, zone, etc). The baseline of CrossFit methodology (and specifically D5) is nutrition for a reason. “You can’t out train a bad diet”.