New Year, New Goals.

Here’s a great approach to accomplishing them and not dropping them like they’re hot before the end of January:

1. List your goals and your WHY.

It’s easy to write down list of goals “lose ten pounds, get a muscle up, run an 8 minute mile”. WHY is this your goal? Getting to the root of why these are your goals can help you decide if they really deserve to be on your list in the first place.

2. Break your goals into realistic and attainable pieces.

So you want to lose ten pounds in 2018? Focus on one pound at a time. You want to get a muscle up? Then your resolution should really be “work on muscle up drills X times per week”. Maybe aim to get every OTHER double under first. Then work on five in a row.

3. Create shorter timelines.

If the end of the year is your deadline, it’s easy to lose focus. By creating multiple timelines throughout the year, you can focus on a deadline that’s not only easier to focus on, but more realistic to meet. For example, for your ten pound goal: Lose 1 pound per month.

You’re gonna kill it.


  • Courtesy of Morning Chalk Up. Like what you just read? Subscribe to their daily newsletter here for all things CrossFit. Great read while sipping your morning coffee!!


Thursday, January 4



Burpee Partner Chest Pass




3 Bar Muscle-Ups

1 Shuttle Sprint

6 Burpee Box Jump Over (20)



1 – Shuttle Sprint = 5 yd, 10 yd, 15 yd.

2  – Bar M-Ups = C2B Pull-ups = 2x Pull-ups = 2x Ring Dips



Goat Work Couplet




1 – Pick 2 things that you suck at and make a couplet out of them (think Fran).

2 – You get 15 mins to finish the couplet.