You don’t have to be doing CrossFit for long to know that CrossFit is more than just a fitness program. For many, it becomes a lifestyle that challenges you to improve your physical and mental health, your performance and your resilience. Whether you are just starting or have been doing CrossFit from when the Open was 5 weeks long and only had RX scoring as an option (ahem, me), you can benefit from applying some principles of goal setting and mindfulness to your CrossFit journey and beyond.
I do not expect to share anything new or never heard before. It is always good, however, to be reminded of these ideas, as hearing them in a certain way or at a certain time often helps things click. In light of the CrossFit Open, which provides athletes with very specific feedback on where we stand among our peers and goals for the future, here are five key ideas to help.
- Set SMART goals. This is a well-regarded goal setting process. SMART stands for Specific, Measurable, Achievable, Relevant and Time-bound. These criteria make your goals clear, realistic and motivating. For example, rather than say “I want to get stronger”, you could say “I want to increase my deadlift by 30 pounds in the next 16 weeks.” This way, you have a concrete target, a way to track your progress, a challenge that is within your reach, a reason that aligns with your values and a deadline that creates momentum.
- Break your goals into smaller steps. Achieving a big goal can be daunting. How do you eat an elephant? One bite at a time. It helps to break it down into smaller, more manageable steps that you can accomplish along the way. Using the above example, if your goal is to increase your deadlift by 30 pounds in 16 weeks, you could divide it into four-week cycles, each with a specific focus, such as mobility, technique, volume and intensity. Then, you could set weekly and daily tasks that support your focus, such as stretching, practicing cues, doing accessory work and following a strength program. This way, you can celebrate your wins, adjust your plan and stay on track.
- Be mindful of your thoughts, feelings and actions. Mindfulness is the practice of paying attention to the present moment, without judgment or distraction. It is truly being “where your feet are” versus being stuck in what was or focused on what may be. It can help you improve your focus, awareness, self-regulation and emotional balance. For example, when you are doing a CrossFit workout, you can be mindful of your breathing, your movement, how long you’re resting, your sensations and your thoughts. You can notice when you are feeling tired, frustrated, anxious or confident, and how that affects your performance. You can also choose how to respond to those feelings, whether by slowing down, speeding up, scaling, modifying or pushing through. By being mindful, you can learn from your experience, improve your skills and enjoy the process.
- Goal setting and mindfulness to other areas of your life. Goal setting and mindfulness are not only beneficial for physical challenges but for mental and emotional ones. The skills and habits that you develop through these practices can help you overcome obstacles, achieve goals, and cope with stress in other areas of your life, such as work, family, relationships, and hobbies. You can use the SMART framework to set goals for your career, education, finances, or personal growth. You can use mindfulness to be more present, attentive, and compassionate with yourself and others. You can use your resilience, grit, and perseverance to face challenges, adapt to changes, and recover from setbacks.
- Reflect and adjust your approach. Regularly take time to reflect on your progress and the effectiveness of your strategies. This reflection allows you to identify what is working well and what might need adjustment. Circling back to the deadlift, if you notice that your current deadlift training method is not increasing your strength as expected, reflect on the possible reasons. You might find that your technique needs improvement, or that you need to adjust your volume or intensity. Adjust by experimenting with different training methods, such as varying your rep ranges, incorporating accessory exercises, or changing your rest periods.
Seek advice from a coach or an experienced lifter who can provide insights and suggest specific adjustments to your training plan. By continuously evaluating and refining your methods, you can ensure that you are always moving towards your goal of increasing your deadlift by 30 pounds [or whatever goal you want to achieve].
