What's Your CrossFit Flash Goal Today?

Have you, as a CrossFit athlete, really put to words and focus on a goal during your day to day training? What if I told you having an immediate (flash) goal can help you achieve your future goals more readily, allow you to train with purpose and give you the confidence to push yourself, even if your energy-levels and motivation might be lacking?

At the end of the year, I put up a goal-setting board and a few folks wrote their short, medium and long-term goals. Most were well thought out and reasonable. We can also consider immediate short term goals aka flash goals. These too should be S.M.A.R.T Specific, Measurable, Achievable, Relevant and Time-bound where the time-bound component is during the training session. 

Some examples of excellent flash goals: focus on superlative biomechanics and attention to detail with regards to movement, focus on not quitting when coach counts down the last 10 seconds on the clock (let the 00:00 cut you off instead of quitting before the finish line), learning something new, learn a new mobility piece to add to your toolbox. 

If you set the goal of perfecting your gymnastic kip, that positive achievement sets you on the path of getting your first kipping pull-ups and/or muscle-ups. If your flash goal is to keep your nose to the grindstone and be consistent rather than streaky (speed up, slow down, taking long drinks of water in between work etc.), you might find that you respond to that better and your score improves. 

Setting and achieving a flash goal can help turn around or at least change your perspective on a less than stellar training session. Try it out!


Michael Reynolds

CrossFit Level 1 Coach