• @coachwildheart

How to set GOALS and CRUSH them

I still can remember very clearly when I was a kid my mom told me that I could be anything I would like to be when I grow up but… I would have to work hard for it.

At the time I didn’t believe her and frankly I didn’t really seem to care.

If you would ask me now, I would say that my mom is a smart woman ;)

So how do we become who we want to be? How do we reach our goals and dreams? And why is it that we succeed and fail? How do we set Goals and Crush them?

First of all we will need to take a good look at ourselves and discover why it is that we do what we do… CrossFit.

So ask yourself this question and write the answer down: Why do I CrossFit?

This might seem a simple question but if you think hard enough it isn’t… why is it that you’ve chosen CrossFit and not just any other fitness related sport?

After you’ve deeply thought about this question and have written it down, you’ll have a better understanding on how to create goals that are supporting your "why".

Because I’ll be honest… I also want to podium at the CrossFit Games and beat Mat Fraser, but taking a good look at myself, I realize it sounds cool but it’s not supporting my “Why”.

Because we do constantly varied functional movements at relatively high intensity most crossfitters have an endless list of things they want to achieve and because the list is so long we get discouraged easily.

My advice is to stick to max 3 goals which are the most important and relevant to you.

This way we can focus better and won’t get distracted that easily.

So let’s start with a goal… how do we formulate it well so it will give us a clear vision on where we want to finish. To do so we are going to use the S.M.A.R.T. principle.

A goal needs to be:






A great formulated goal is pretty nice and all, but it’s means nothing without the daily effort you put into it. So after formulating your Goal, we need to make a solid plan. A plan that is manageable in the time that you can spend on it.

Let’s say as an example your goal would be:

10 unbroken kipping pull-ups before the CrossFit Open starts (that’s end of February in case you didn’t know ;)

That sounds pretty doable, but still we need to have a plan on how to achieve that.

To create a plan is to start at the beginning of this journey by really thinking about what we’ll need to be able to do, that eventually wi