How to Approach Each Day with Your Goals in Mind

As coaches, our primary objective is to assist our athletes in reaching their goals. We believe that the first step is setting clear, actionable goals. That’s why we meet with our athletes quarterly to discuss their aspirations for the quarter, the year, and their overall life goals. Together, we explore how we can help them get there.

One key aspect of this process is checking in with our athletes daily by asking, “What is your goal TODAY?” This simple question plays a crucial role in their success. It’s important to understand how you feel before you approach a workout, not just for us as coaches to tailor our guidance, but also for you to maximize your training.

Why Checking In Daily Matters

Recognizing your physical and mental state before a workout can make a huge difference:

• Low Energy Days:
  • “I didn’t sleep well last night.”
  • “My back is a little tight today.”
  • “Work has been stressful.”
• High Energy Days:
  • “I slept through the night and feel great!”
  • “I’m feeling strong today!”

Knowing how you feel is key to making the right decisions about how to approach your workout. It’s a common misconception that every CrossFit workout should be done at 100% effort. While this might make you feel accomplished immediately afterward, pushing yourself to the limit every time can lead to burnout, excessive soreness, or even injury over time.

We aim for long-term success, which means keeping you healthy and showing up to class consistently. To do that, it’s crucial to understand that going all-out is not always the best approach. We recommend that you reserve maximum effort for about 33% of your weekly workouts. For example:

• If you work out 6 times a week, push yourself to 100% intensity in 2 workouts.
• If you work out 3 times a week, limit it to 1 workout at full intensity.
• If you work out 2 times or less a week, it’s generally best to avoid going 100%.

Customizing Your Workout

Every class workout can be scaled or modified to align with your goals and how you feel that day. For example, if you’re not feeling 100%, consider a recovery version of the workout that uses similar movements but at a lower intensity.

Example:

• Written Workout: Jared
  • 4 rounds of:
    • 800m Run
    • 40 Pull-ups
    • 70 Push-ups
• Recovery Version:
  • AMRAP 25 minutes:
    • 400m jog/row/800m bike
    • 40 Gorilla rows (35/26 kbs)
    • Accumulate 1 minute hang
    • 7 inchworms
    • Accumulate 1 min plank

The recovery version keeps you moving and working the same muscle groups, but with less strain and volume.

Takeaways:

• Check in with yourself every day.
• Approach your workout based on how you feel.
• Communicate with your coach about your current state.
• Don’t be swayed by others in class; focus on your own needs.

Our goal is to help you maintain a consistent fitness routine that supports your overall well-being, not just short-term gains.

If you’re already a member of our community, start putting these practices into place. Need help? Schedule a goal session with Coach Emily. If you’re not yet a member, we’d love to have you join our community! Click HERE