The CrossFit Alioth guide to make and keep your goals

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As a new year approaches, it is a typical benchmark to revisit your goals and to make new ones. The start of another year is seen as a blank slate and a great time to regain focus. However, one study sadly boasts that 80% of goals fail by February. 

The CrossFit Alioth coaches have compiled their top pieces of advice for making and keeping your goals. This can be utilized not only in fitness, but throughout different elements of your life. Whether it's how to make your goal, how to stay on track, or how to stay motivated- we have a piece of advice for every facet of achievement. 


Goal Setting Tip: The Two-Tiered approach
While you most likely have goals for numerous aspects of your life, you can think of setting two different types of goals within the fitness realm. These goals work simultaneously to help you achieve success. This is referred to a “process” and “performance” goal.

Process goal: are elements entailed in achievement. Something that sets you up to achieve performance goals. An example of this is a training or sleeping schedule: “I’m going to train 4 times a week and get eight hours of sleep each night.” This style of goal is geared towards routines. Routines have been known to highly improve your overall effectiveness of achievement.

Performance/ Outcome goal: is probably the style of goal that you are most familiar with. It has to do with a distinct accomplishment. An example would be,“I’m going to squat 300lb by X date, or I want to place top 3 in competition X”.  These goals usually draw the most attention but remember that process to get there is of main importance.

 A helpful way to approach this style of goal setting is to identify your performance/outcome goals and then decide the other elements, or lifestyle choices that will make achievement more attainable for you. Once you have these, now it’s time to get planning.  

A helpful way to approach this style of goal setting is to identify your performance/outcome goals and then decide the other elements, or lifestyle choices that will make achievement more attainable for you. Once you have these, now it’s time to get planning.  


Goal Setting Tip: Write it down
Write down your goal and put it in a location where you see it everyday. Whether that is placing it on the mirror in your bathroom, somewhere in your bedroom, kitchen, etc. A place that you go everyday where you are reminded of your goal. This is especially true if the goal takes a certain amount of discipline. You will remember why you are setting out to achieve it and make the necessary decisions daily to work towards your desired outcome.

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Remember your WHY. What was your intention when you first decided on this goal? Being clear with yourself from the beginning will help you stay focused and steadfast. The most important element of your goal is your personal investment in it. If you are setting a goal for anyone other than yourself, or just simply think that it is what other people want you to do- achieving it will be much harder. Aligning yourself with your goal will be extremely helpful.


Goal Setting Tip: Be specific and realistic
Before we get into this next piece, the “realistic” element is highly debatable. We are not asking you to simply stay within your comfort zone- but you need to have a measurable goal in order to achieve it.

Saying “CrossFit Games 2030” is a goal, and may be completely attainable- but you will most definitely need benchmarks to meet along the way. A certain finish within your region in the Open, worldwide, and regional qualifications should all likely be in you plan to reach the main goal of Games by 2030. Throughout this process, you will then be able to assess your progress and how realistic it is. Maybe you will find that you need to tweak the timeline or the final goal, but at least you continually work towards what you want to accomplish.

Deadlines are key.


Goal Setting Tip: Tell someone, tell everyone!
Tell family/friends about your goals. When people around you know your goals they can support you and they know why you work so hard. Community support makes it easier to stick to your goals when you work day in day out.

Find a friend, spouse, workout buddy, or loved one who can hold you accountable.  Don’t pick a “push-over” or someone who won’t truly hold you responsible.  Going at something alone can be a tough task, having someone along the way to support and help you can only be beneficial.  But choose WISELY!  Someone with a similar goal is always helpful.


Goal Setting Tip: Celebrate your success
Celebrate! Once you’ve reached a goal, treat yourself somehow and celebrate that you made it. Then go back to point 1 again and start over. That way you constantly stay motivated to reach your goals.

 What is achievement if you don’t take a minute to recognize your accomplishment? Take time to appreciate how far you’ve come, and the work you put in to get there. Remembering the feeling of success will make each step along the way that much better. This is another subtle way of saying, enjoy the process.

What is achievement if you don’t take a minute to recognize your accomplishment? Take time to appreciate how far you’ve come, and the work you put in to get there. Remembering the feeling of success will make each step along the way that much better. This is another subtle way of saying, enjoy the process.


Use these perspectives as you navigate your goals to kick off the new year. If you need an accountability partner, look no further than your coaches and athletes at the gym with you. The support system for achievement is always here. Comment with your goals or questions!