Bailey
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With the New Year approaching, many of us are thinking about our goals for the New Year. Danielle asked if I would share some thoughts about CrossFit, my CrossFit Games experience, and goal setting.
In July 2010, I watched the first-ever Masters' competition at the CrossFit Games, and realized that I really wanted to compete at the Games in 2011 when I would be 50 years old. I knew I was in pretty good shape for an old guy, but needed improvement in a lot of areas (cycling box jumps and toes-to-bar, double-unders, O-lifts to name just a few) if I was going to be competitive. My wife convinced me that I needed more regular and personal training and urged me to move out to CFSC that fall. On the first Saturday of 2011, Danielle asked the 10 a.m. class to announce their CrossFit goal for the year. I told the class that I was going to be on the podium at the Games, a bold claim from someone who had never competed before!
As the Open approached, I struggled to master the double-under, while secretly praying it would not come up. My worst fears were realized when the first workout was an AMRAP of power snatches and double-unders, and I struggled to 170th place in my division on my first try. I knew that I probably had no chance of making it into the top 20 with that score, so I did the workout again and improved a little. Fortunately for me, the Games website had problems handling the load of users (lesson for ObamaCare!) and the first workout was extended for two weeks. So I did the workout again, and again and finally moved up to 77th place. Not great, but high enough to keep me in the running. Fortunately, I was able to move up each week and qualify for the Games in 10th place. My family supported my year-long obsession with competing at the Games, and I was lucky enough to realize my goal and finish in 3rd place.
I learned several important things from my Games experience about setting goals:
- Say your goals out loud. If you don't let other people know about your goals, they won't be able to support you to reach them. Your trainers, fellow athletes, and family can all help you reach your goals if you let them.
- Be specific about your goals. You will be much more likely to meet a specific goal of "10 pull-ups in a row" than a vague desire to "get better at pull-ups this year."
- Timing is everything. There are times in life when an opportunity is open to you, and seize the opportunity if you can. For me, I knew that 2011 was my best chance to make it to the Games before my joint problems became too severe. It was also the right time in my family life and work life for me to become obsessive about training for a year.
- Be lucky. Sometimes luck comes your way, take advantage of it if you can.
- Don't be afraid to dream big. Failure is only a chance to try again.
- Don't be afraid that your goals are too small. The difference between Rich Froning's goals and yours is only a matter of degree.
I hope you all have a happy and healthy 2014, and have fun trying to reach your CrossFit goals, whatever they may be.
-Mark Rosen
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Workout
"Grindy" (SFCF WOD)
135 pound Clean & Jerk, 10 reps
then 5 rounds of
5 Pull-ups
10 Push-ups
15 Squats
135 pound Clean & Jerk, 10 reps
then 5 rounds of
5 Pull-ups
10 Push-ups
15 Squats
135 pound Clean & Jerk, 10 reps
135 pound Clean & Jerk, 10 reps
then 5 rounds of
5 Pull-ups
10 Push-ups
15 Squats
135 pound Clean & Jerk, 10 reps
then 5 rounds of
5 Pull-ups
10 Push-ups
15 Squats
135 pound Clean & Jerk, 10 reps
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Holiday Schedule:
Last Class today noon
Tomorrow, Jan 1: 10 am only
