Posts tagged goals

What If…


Photo1 (56)

Being Responsive to Change

Going after what you want is scary sometimes. Ok, most of the time! Learning to be comfortable being uncomfortable is scary and goes against most of our human nature. We want to steer clear of danger and the unknown. I many times look at folks who just jump head first into scary stuff as the crazy ones and now I am the one trying to make changes so that I can learn to embrace the fear and instability and use it towards getting what I want.

A friend of mine posted this yesterday and I just sat there and read it and reread it and said YES! Exactly true.

It’s not the strongest species that survive, nor the most intelligent… but the one most responsive to change.“—CHARLES DARWIN

Jumping into the unknown brings up baggage and lots of questions — the ole What If… swirls around in my head.

  • What if I am not happy?
  • What if it’s not the right fit?
  • What if it doesn’t work?
  • What if I am not good enough?
  • What if no one likes me?
  • What if it sucks?

The list can go on and on if you let it.  But, how about reversing the What if pattern to be more positive?

  • What if it’s the best thing for me?
  • What if I am deliriously happy?
  • What if I finally start to feel respected?
  • What if I am great at it?
  • What if it fits me to a tee?
  • What if it’s perfect?
  • What if it inspires me?

So many ways to look at a situation and learn to embrace change and see it for the positives it brings into people’s lives. And most of the time, it’s better than where you are currently and  so isn’t that a step in the right direction regardless? 



  • Mobility
  • 5 manmakers


  • double unders


  • 100 Double Unders
  • 5 RFT
  • 15 Pull Ups
  • 25 Ab Mat Sit ups
  • 100 Double Unders

time: 15:43 (Did some DUs and some singles)

Felt good this AM!

Making Progess Towards Your New Year Goals


rope climbIt was a super fun day at the gym — we worked on Rope Climbs for a part of it.  Rope climbs without the knot at the end that we all remember in grade school.  It’s about foot placement — Rope climbs was one of the things that eluded me for a long time until one of my friends – Anna took me to task and helped me learn it.

I am going to master double unders this year — yesterday I was able to string 4-5 in a row during the workout which is progress for me — and I did a modified muscle up a few weeks back. For my CrossFit Goals — those are the two things I will make progress on. It’s only going to happen with focus and practice.

So it’s January and so many people out there set goals for themselves as a way to start the new year out on a the right path. Setting goals is the easy part — achieving them: well that’s where its tough.

Set Short Term Goals to Signify Progress

But setting a long term goal and setting short term goals that can signify progress may be an easier way to look at the whole process.  So you want to lose weight — how about setting the goal that Sunday – Friday, you will focus on what you are eating, follow a plan that you researched, not have dessert –whatever it is.

That way you will see some progress, but you break it down into chunks that don’t seem so daunting. It’s a process I use with my son when I can tell he is getting overwhelmed at the task at hand and it’s a good strategy to use for many other things.

Create Lists

Also, create lists (daily that turns into monthly). If you write down all the stuff you want to get done, it doesn’t have to take up space in your head and cause you stress. You just go through the list and do each task. Whatever doesn’t get done, goes to the next day or week or month.  It’s very Covey like but effective. I also find that using mobile or a tablet doesn’t quite cut it for me. I like putting paper to a pad. It seems to make the connection better for me.

I bought a weekly calendar post it note pad — so each week, day by day, I can list out what needs to be done.

Recommit Daily

You may be headed towards progress towards your goal and then realize “Shit –this isn’t going the way I wanted it to.”  You know what you do? Adjust your goals. They aren’t set in stone –life is in flux. That doesn’t mean that you should give up because it’s hard — you have to think about why you created that goal in the first place. Do you really want to lose weight? It’s gonna take work –and are you ready to put in the work?

Bob HarperLast night, I watched the Biggest Loser Season Premiere. They had some CrossFit folks on it helping Bob Harper out with his custom gym area for his athletes.  What struck me was how harsh Jillian was on her team.  I get that she was trying to break them and so many of them are so stuck in their habits — Stuck In the fear loop –as Tony Blauer calls it. Sometimes you have to just push and pound on people to get them out of it — freedom is so buried deep inside of them and they have layers and layers of filters preventing them from escaping.

But the real question with those broken athletes is are they willing to put in the work? How bad do they want to change and get healthy? It is probably one of the hardest things they will ever have to do — and it’s not the weight that is holding them back, it’s their head.  They peel the layers of whatever is holding them back – the rest will seem easy.

They need to really commit and then recommit to what they say they want –and for some of them, the answer is they don’t want it as bad as they say they do.  Or they aren’t ready to escape the chains of fear. It is definitely interesting to watch how stuck they are – everyone that watches the show can see it –it’s sometimes hard to understand how they can’t. But life is funny like that.

With that said — I think she was too hard and not adjusting her style to match the athlete – which I think good coaches, good managers, good leaders get.

Here are some ideas for you to think about when you are thinking about making progress towards your goals:



  • 600m jog
  • Mobility


  • Rope Climbs


  • 12×3 Back Box Squats 60% 1 RM


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