As we enter a new year, it’s the perfect time to take stock and set meaningful goals for the year ahead. We’re not talking about New Year’s resolutions. Those lofty promises almost always tend to fizzle out in a month or two, leaving us feeling like we've failed. Instead, let’s focus on setting SMART goals that are specific, measurable, achievable, relevant, and time-bound. This approach provides clear benchmarks for success and keeps you motivated throughout the year.
For CrossFit athletes, goal setting isn’t just about improving your fitness; it’s about making consistent progress that you'll feel in other areas of your life. Whether you’re 16 or 70, a beginner or an experienced athlete, these strategies will help you get the most out of your training at CrossFit Mt Eliza.
Why CrossFit Athletes Should Set SMART Goals
Goal setting provides a roadmap to success. Without a clear destination, it’s easy to lose focus or become frustrated when progress feels slow. Setting goals allows you to:
- Track progress: Using tools like the WODIFY app, you can record your workout times, weights, and other performance metrics to see tangible improvements over time.
- Stay motivated: Achieving small milestones will boost your confidence and keep you engaged for longer.
- Focus your efforts: Goals help you prioritise what matters most, whether it’s mastering a new skill or just showing up more regularly.
- Build good habits: Consistency is key. And goals give you a framework for establishing those habits.
How to Set SMART Goals
A SMART goal could be as simple as, “Add 5kg to my back squat in three months” or “Improve my Fran time by 30 seconds by the end of the year.” Let’s break this down:
- Specific: Clearly define your goal. Instead of “Get stronger,” say, “Increase my deadlift by 10kg.”
- Measurable: Use metrics to track your progress, such as weights lifted or workout times.
- Achievable: Set a challenging but realistic target based on your current baseline.
- Relevant: Ensure your goal aligns with your broader fitness and lifestyle objectives.
- Time-bound: Set a deadline to create urgency and accountability.
Nutrition Goals for CrossFit Athletes
Your performance in the box is heavily influenced by what you eat. CrossFit’s dietary mantra offers a solid foundation: “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.” Here are some practical steps to support your nutrition goals:
- Introduce more high-quality foods: Start small by adding an extra serving of vegetables to each meal or swapping sugary snacks for nuts and seeds.
- Increase protein and fibre intake: Protein is essential for muscle repair and growth, while fibre supports digestion and overall health. A simple goal might be to include a palm-sized portion of protein (e.g. lean meat, chicken & fish) with every meal and ensure half your plate is filled with vegetables.
- Pre- and post-training nutrition: Following Dr. Stacy Sims’ recommendations, consume approximately 15 grams of protein before strength training to fuel your session and aid recovery. For cardiovascular workouts, include 30 grams of carbohydrates to maintain energy levels.
Staying on Track During the Holidays
It’s no secret that the holiday season can derail even the most disciplined athlete. But a little planning can go a long way:
- Prioritise protein and vegetables: At holiday gatherings, start with lean proteins and vegetables before indulging in richer foods.
- Limit alcohol: Alcohol is high in empty calories and can hinder recovery. If you’re going to drink, try to alternate alcoholic drinks with water to stay hydrated.
- Keep moving: Even during busy times, a quick workout or active recovery session can help offset the effects of holiday indulgence.
Recovery Tips for CrossFit Athletes
Recovery is just as important as training. Neglecting it can lead to fatigue, injuries, and burnout. Here’s how to prioritise recovery:
- Lower cortisol: High-intensity training elevates cortisol levels, so it’s essential to include activities that promote relaxation, like yoga, meditation, or just a walk in nature.
- Get enough sleep: Aim for 7-9 hours per night to allow your body to repair and recharge.
- Stretch and mobilise: Incorporate dynamic stretching and mobility work into your routine to prevent stiffness and maintain a decent range of motion.
- Consider recovery treatments: Techniques like cold water immersion or Endermologie massage can help reduce muscle soreness and improve circulation, accelerating your recovery process.
Take the First Step to Achieve Your CrossFit Goals
Start the year by setting one or two SMART goals for your fitness and nutrition. Use the WODIFY app to record your baseline performance and track your progress. Whether you’re striving to hit a new PR, improve your diet, or recover more effectively, every small step adds up to big changes over time.
At CrossFit Mt Eliza, we’re here to support you every step of the way. Have a chat with your Coach and make this year your strongest yet!
