Performance Based Goals
How many times have you said, “my goal is to lose 10 pounds.” ? Were you successful? The problem with asthetic based goals is, they don’t work. One of the main reasons is that it isn’t absolute. Even a goal such as “losing 10 pounds” can easily get blurred if you are doing any resistance training and you happen to gain some muscle. Also, having a 10 pound weight loss as your goal isn’t that strong of a motivator when you are tempted with junk food items or you are on the last round of a grueling workout and you want to slow down, or even quit (see Wednesday’s WOD). Performance based goals, on the other hand, are absolute, they can be performed, documented, and repeated. Others can validate these goals as they see you perform them. They are unequivocally superior to asthetic based goals! At this point you may agree that performance goals are great, but you are still thinking, “…I don’t care if I can do 30 pullups, run a 6 minute mile, and deadlift 2x my body weight…. I WANT TO HAVE A SEXY SIX PACK!!” The key here is to set performance goals, train for them, and train hard. By doing so you will, without a doubt, achieve the body you desire. Try it, the cool thing is it’s pretty damn fun along the way… you’ll be doing things your friends find impossible and probably even things you previously thought impossible.
I’ll be happy to help anyone brainstorm a couple of short and long term performance based goals.
The race for the first muscle up at the Sweat Shop is pretty close. There are at least 3 guys that are really close to getting their first MU. To add a little fuel to the fire I’m going award one free month to the first male and female to achieve a muscle up. Males must go from a elbow locked and wrist turned out position.
Post to the comments section a couple of your performance based goals. I’ll start…
Thursday’s WOD:
4 Rounds
403 meter run
12 Ring Dips
15 Situps
12 Ring Rows (or Pullups)
15 Box Jumps
Good luck to CFSS at the Throwdown tomorrow. I’ll hopefully be able to join the next one.
My goals for the end of August:
1. 95# Overhead Squats – 20 reps
135# Overhead Squat – 1 rep
2. 1 min Double Unders
3. Dead hang muscle up (without kipping)
4. 40 pullups without losing my grip and falling on my right cheek.
so if i come in and do a muscle up I get a month free? you are such a sweetheart Nabilski!
By the end of August as well:
Dead Lift 405lbs.x1
Body Weight Overhead Squats x10
30 muscle ups in under 9 minutes
Swim Alcatraz faster than last time w/ half as much training
1. 405 lb Squat
2. 300 lb Power Clean
3. sub 60 sec 400M
4. Complete 30 MU’s for time
5. Hand stand push-ups
6. Develop the upper body strength of 4 year old.
By the end of October:
1. 315# Back Squat
2. 405# Deadlift
3. 165# Press
4. Bodyweight Overhead Squats
5. 225# Clean and Jerk
6. 250# Front Squat
7. Sub 5min 30MU
8. Sub 2:30min “Grace”
9. Not have pullups that resemble someone who suffers from tourettes syndrome.
10. And santa, Id like a 6pck like Nabils please!
Thanks Nabil!
You know what they say… once you write down a goal(s)and share them with others you are one step closer to achieving them.
Short Term-3 Month Goals:
1. regain/maintain row lead time on white board
2. lower current 403M run time
3. complete a minimum of 2 CF workouts per week
4. complete 3 pullups
5. Back squat 115-3 sets of 8 reps with no rest between reps
Also, Nabil I think I can help you with the swim…I know someone who is a pretty good swim coach if you are looking for any tips:)
Good luck and have fun everyone!
Pictures from Saturday:
http://tomcampitelli.zenfolio.com/p57017729
Uuhh…the peer pressure of being held accountable!
By the end of August:
1. muscle up
2. 185# Deadlift
3. 115# Press
4. 20 consecutive Pull Ups Chest to Bar
5. Not feel like Death after FRAN
1. Increase mileage:30 miles a week by the end of June; 40 miles a week by end of July
2. CrossFit twice a week, consistently.
3. Break 2 min on the row machine for 500m by end of June.
4. 6 consecutive, unassisted pull-ups by end of June.
[...] in May I had a post about performance based goals. Several of us, including myself, posted our goals. Since many of us used the end of August as a deadline for reaching these goals, I figured now [...]