Yay you came back to read part 2 of our goal setting series! Welcome back, let’s jump right in!
In order to set yourself up for success, the goals that you set need to be SMART…. soo what does that mean? SMART goals are ones that are Specific, Measurable, Attainable, Relevant, and Timely (I apologize for the acronym…I’m still trying to shake off corporate America). Lets break out each of those pieces to give you a few things to think about when setting SMRART goals:
SPECIFIC – The “WHAT”
This one is pretty self explanatory, but can be challenging in practice. What do you want to accomplish? “I want to get in shape” – Great goal…not specific. “I was to loose belly fat”-another common one, but again not specific. “I’m a unicorn, but I want to be a JACKED unicorn,”-Obvi. You need to find exactly WHAT you want to accomplish, and find a way to narrow it down to something very clear.
A few good examples are “I want to be able to do a strict pull up/push up/ring dip/double under/etc,” or “I want to to be 12% body fat,” or maybe even “I want to run an 8 minute mile.”
MEASURABLE- The “HOW” Part 1
This is why we track our workouts! In order to set a measurable goal, it is important to know where you are today. If you want to run a faster mile or lift a heavier barbell, then run one today/or perform that lift today and make sure to add your time/weight into Zenplanner so you have a baseline. If you want to be at 12% body fat, then we need to baseline your BF % today.
Understanding where you are now is critical in measuring your progress. Otherwise, how will you know when you’ve hit your goal? Please don’t say memory…can you tell me what you had for breakfast last Tuesday morning? Exactly.
ATTAINABLE – The “HOW” Part 2
There are 2 important pieces here. Putting a plan in place, and confirming that you have set a realistic goal. You won’t magically be able to do muscle ups next week if you do not have pull ups yet, or walk on your hands 50 ft if you have never been upside down. Your initial goals might be “1 strict pull up” or “hold a handstand against the wall for 20 seconds.” Then you would progress your goals to the point of working on those muscle ups and walking on your hands.
So you’ve set some Specific Goals, and you have Measured your starting point, now what? Now you need to create a plan to accomplish that goal. This is where the rubber meets the road as far as accomplishing goals. This is also where your coaches come into play, if you need help creating a plan to build up that back squat, or cut time off that mile, we’re here. Sometimes the answer is consistently showing up to meet that goal, and sometimes it is meal prep or some after class negatives or mobility to supplement your training.
RELEVANT – The “WHY”
Hold on, sh*ts about to get real. What is your WHY? As you may already be able to tell based on this blog series, setting & crushing goals is work. The bigger the goal, the more work you’ll need to put in to obtain it. You need to truly understand your why in order to stick with it. I would recommend finding out what your why truly is, and putting it somewhere visible to you everyday.
Why do you want to run faster? Is it to PR an upcoming race? Why do you want to be able to clean 100 lbs? Is it so you can pick up and/or keep up with your kids without pain? Why do you want to be at 12% body fat? To get off of your heart medication? To be more confident? Everyone has a different why, spend some time really diving into yours!
TIMELY – The “WHEN”
In order to keep yourself accountable, it is important to set target dates/deadlines for these goals. They are simply meant to keep you on track and motivated. This also helps make sure you are setting attainable and relevant goals for the appropriate time domain. “1 pull up by August” or “10 unbroken double unders by 7/15” are both great examples. You have already set your goal above, now just commit to a date on when you can get it done, and set bigger and better goals!
In our next post we will discuss more specifically about how to set goals. For next week, start thinking about your “Why,” as well as what some short term (1-3 month) goals are for you!
Courtney Shoemaker is a Co-Owner of CrossFit Icehouse and Flux, and in charge of the behind the scenes juggling to keep the Icehouse ship sailing smoothly. She is passionate about fitness and identifies as a CrossFitter, Weightlifter, Yogi, Skydiver & overall Shenaniganer.