Let’s capitalize on goal setting. When you create a goal, it needs to be specific, attainable, and set into a time frame. If I were to say that I wanted a 1000 pound deadlift in one week, I would be setting myself up for mental defeat. However, I could say that I want to increase my deadlift by 20 pounds in 60 days. Be reasonable with yourself, and consider how realistic the goal is. But you cannot forget the big picture. Why are you doing this? Why would I want to increase my deadlift by 20 pounds in 60 days? It is not necessarily the end goal I am directly targeting; it is a set of smaller goals that I am using to build towards my end goal. Like Michael said, “you have to be strapped in for the long haul.” Peel the layers back and truly look inside yourself for the answer to what you want out of your training. Tell others about your goals so that they can support you in achieving them. It always feels great knowing that you said something, did something, or pushed in just the right way to help move someone towards theirs access. Telling someone else keeps you accountable on a personal level. Writing out your goals on paper and looking at them every day keeps you focused.

 I challenge you to write out your goals on paper and look at them more than once in the time period that you specified your goals to be completed. If you would like some help finding a goal for you, contact any one of us at CFOH.


1) 5Min AMRAP 

Alternating KB Snatches AHAP

2) 2 Rounds


Deadlifts 75/45


Hanging L-sit holds

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