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I’ve never really been a big New Year’s resolution setter. We change so much each month that I don’t think one, big resolution has even been attainable. However, I do believe in setting goals. I set annual goals, monthly goals, and weekly goals and reassess them on a regular basis.

If you’re one who is keen on reinventing yourself in 2017 or at least use the new year as a long overdue excuse to get rid of bad habits or pick up new ones, it’s about that time again.  Reevaluate your goals and learn to set new SMART goals.

SMART is an acronym for Specific, Measurable, Attainable, Realistic and Timely.


A specific goal has much greater chance of being accomplished that a general goal. To set a specific goal ask yourself these questions:

Who is involved?  Just yourself; or will you need accountability or assistance from a friend or coach?

What do I want to accomplish?

Where do I want to accomplish it?  Identify a specific location

When do I want to accomplish it? Give yourself a time frame.

What are my strengths and weaknesses?

Why do I want to accomplish it? Give yourself specific reasons, purpose and rewards.

Here are a couple of simple examples: A general goal would be “I want to get a pull up.” Specific would be “ I want to work on my pull up strength 3 times a week and get one strict pull up by June, 2017.” Another example of a general goal would be “I wan to lose weight.” Specific would be “I want to workout 5 days a week and lose 10 pounds by June, 2017.”


This helps you establish a concrete list of criteria for measuring your progress toward reaching your goal. When you measure (aka track) your progress you stay on track, reach your target dates and experience the excitement of small steps forward, which will keep you focused and motivated on moving forward.


Once you identify goals that are most important to you, you start to figure out ways you can make them come true. You create attitudes, abilities, skills and even financial capacity to reach them that you didn’t know you had before.

Plan your steps wisely. Establish a time frame that allows you to carry out your steps. Through this process you will learn and grow and goals that seemed out of reach eventually come closer to your grasp.


To be realistic your goal must be representative of an objective that you are willing and able to work toward. Your goal can be high and also be realistic. You are the only one who can decide how high a goal is, just be sure that every goal represents progress. Setting a lower goal may often be more difficult to reach because we tend to have less motivation to work toward it. Set your goals high and work hard for them. Stay motivated.


Your goal should have a time frame. With no time frame attached to it there’s no sense of urgency. If you want to lose that ten pounds, when you do want to accomplish this by? “This year” or “someday” won’t work or keep you motivated.

Goal setting is an important part of being an athlete, and just a better person. It is incredibly effective and can give you great insight into your future as well as your present state. Ask yourself “where am I now and where do I want to be?” Set goals that gives you motivation and a positive effect on your life when you think about them.

Come up with some new goals for yourself in the next two weeks.  Share them with someone.  Make it real and ask for accountability.

Written by Connie Keathley

Connie Keathley

Connie is a Coach at Four Barrel CrossFit. Her coaching credentials include CrossFit Level 3, CrossFit Kids, CrossFit Movement & Mobility, Gymnastics, Advanced Gymnastics and Endurance. She is also a Level 1 USAW lifting coach. She’s coached and trained under 9-time USAW National Champion Olympic Weightlifter, Chad Vaughn as well as Olympic competitors Ursula Garza and Matt Bruce. She’s trained people from age 3 to 81, and has always had a heart to help others! Being a CrossFit coach has given her the avenue to do so!



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