“A goal is a dream with a deadline.”
Set goals, live the dream.
Goal: A specifically desired end state, expressed in
the positive tense, which provides motivation and
direction on the path to achievement
Four Points of Performance for Goal Setting:
1. The goal must be specific and concise.
Example: I want to perform 25 kipping pull-ups in a single set.
2. The goal must be expressed in the positive tense.
Example: I want to perform a rope climb.
3. The goal must include a time frame that is challenging yet
realistic and achievable.
Example: I want to perform/achieve/complete ________ by ________.
4. The goal must provide you with intense inspiration, motivation,
and direction.
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What inspires you to get up early, stay up late, and work hard?
You must keep your eyes on the direction you want to go.
In order to set and achieve goals, we must have an
accurate appreciation of our current ability.
What can you do TODAY?
“The greatest adaptation to CrossFit takes
place between the ears.”
-Greg Glassman, CrossFit Founder
The Power of Positive Expression:
Reaffirm to yourself exactly what you intend to manifest in a positive tense.
Self Talk:
1) Self-talk occurs before you say anything, do anything, or feel any emotion.
2) Self-talk can be fast- even when you are unaware, self-talk is there.
3) You can become aware of your self-talk. You have to LISTEN.
4) You can change your self-talk.
5) Your positive self-talk will have a positive effect on your performance.
Mantras:
In order to help achieve your goals, it’s imperative that you use positive selftalk. It’s helpful to come up with a mantra to get you fired up and engaged
when you feel yourself start to slip. Keep the mantra concise, focused,
positive, and memorable.
Examples:
• “Strong and Confident!”
• “I can do it!”
• “I will keep going!”
Your thoughts will become your words.
Your words will become your actions.
Your actions will become your habits.
Your habits will become your character.
Your character will define your destiny.
–Greg Amundson
Some materials based on the CrossFit Goal Setting Course taught by Greg
Amundson. For additional resources check out
www.crossfitgoalsetting.com
Set goals, live the dream.
My Top Four CrossFit Goals
7 Days/ 1 Month/6 Months/1 Year
What is your SEVEN DAY Goal?
I want _________________________________________________________________
________________________________________________________________________
Remember: Short-term goals accomplished on a regular basis build confidence
in your ability to arrive at your desired end state. Ensure that your goal is very
realistic, yet also challenging.
 What inspires and motivates me about this goal?
One MonthI want ________________________________________________________________
________________________________________________________________________
 What inspires and motivates me about this goal?
Six MonthsI want __________________________________________________________________
________________________________________________________________________
 What inspires and motivates me about this goal?
One YearI want __________________________________________________________________
________________________________________________________________________
 What inspires and motivates me about this goal?
Set goals, live the dream.
So what are you going to do about it?
Throw your heart into it and your body will follow.
1) RIGHT NOW to support my IMMEDIATE seven day goal I can:
2) RIGHT NOW to support my 1 month goal I can:
3) RIGHT NOW to support my 6 month goal I can:
4) RIGHT NOW to support my 1 year goal I can:
Five Action Steps for Accomplishing Your Goals:
1. Write your goals down. Putting them on paper makes them real and helps
to hold you accountable.
2. Immediate action required. Create momentum. Find out where you are
right now and get to work. Do something everyday that will bring you closer to
your goals.
3. Make your goals public. Tell your family, your friends, your doctor,
grocer, and anyone who will listen. And of course, tell your CrossFit Hyannis
family. The more people you tell, the more people there are to support you
and hold you accountable.
4. Acknowledge that your goal has been achieved. Hit a PR? Accomplish a
step on the journey toward your goal? Enjoy the moment, celebrate, hit the
gong! (Oh, and when your friends hit their goals- help them acknowledge
their success too).
5. Listen to your thoughts and words. Your mind is a powerful thing. Positive
thinking breeds success.
Set goals, live the dream.