How To Make Resolutions That Stick

What’s better than a New Year’s resolution? It’s called a “SMART goal.”

Here’s why resolutions aren’t always ideal: They’re usually not specific enough, they’re seldom measurable, they’re only sometimes achievable, they’re often not completely relevant, and they’re rarely time bound. In short, resolutions are generally vague.

Instead, we focus on SMART goals: specific, measurable, achievable, relevant and time-bound goals. Resolutions indicate desire and motivation—which are great!—but clearer statements will help you get real results faster.

Resolution example: “I vow to get fitter in 2022!”

SMART example: “I’m setting a goal of working out three times every week from now until July 1 so I can lose 10 lb. and fit into my swimsuit.”

Another SMART example: “I want to add 20 lb. to my back squat before June 1.”

The differences are obvious. Resolutions often don’t point to specific actions, and they don’t provide deadlines or accountability. SMART goals highlight clear steps that must be taken on a timeline.

You know we’re all about taking action and helping you accomplish your goals at CrossFit Fixx. So this is your personal invitation to turn a resolution into a SMART goal in 2022. Click here to make an appointment.

In our meeting, we’re going to go over your progress so you can see what you accomplished in 2021. Then we’ll find out where you want to go this year. The final step: We’ll provide the exact plan to make sure you get there. 

When we know your goals, we can set up milestones we’ll celebrate together, help you move toward your goals at a much faster rate, and put together a check-in schedule so we can adjust the plan if needed or set new goals after you cross off the current ones.

If you’ve been feeling blah for a while, a new goal will fire you up again. And if you’ve been crushing it lately, we’ll make sure you have fresh, appropriate targets you can shoot for. 

Need some guidance? Here’s something you can do right now:

Imagine it’s April 1, and you’re feeling completely thrilled with your progress in the gym over the past 90 days. You’re smiling with satisfaction. What would have caused that feeling? 

If you do this exercise, don’t let the insight slip away. Write down the things that make you smile—or, better yet, send them to me right now. I’d love to know what you think of. That will help me when we meet to make a plan for the first quarter of the year.

I can’t wait to chat with you about your goals for 2022. Can we meet up in the next week?

Brice

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This month, we’ll continue to focus on Open workouts and testers as we approach the upcoming CrossFit Games season.

Start the week with a fun front squat and double-dumbbell farmers carry couplet on Monday.

On Wednesday, power through a heavy 1-rep thruster EMOM, followed by a max-rep set.

Embrace this month’s theme on Saturday as you and a partner tackle Event 10 from the 2021 CrossFit Games.

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Welcome to December, a month focused on Open workouts and testers to help prepare for the upcoming CrossFit Open.

This month aims to give athletes insights into their fitness levels in specific movements and time domains.

Expect benchmarks like Open Workout 24.1, Fight Gone Bad, Christine, and Open Workout 23.1.

Work through shoulder press, thruster, power snatch, and front-rack lunge heavy days.

Aim to hit a heavy 1-rep-max lift immediately after higher reps at moderate loads.

Round out a great year and gear up for 2025!

CrossFit Workouts for Week of 11/25-12/1/2024

Welcome to the last week of November, where we’ll round out our focus on Olympic weightlifting and transition into prioritizing Open workouts and testers in December.

Start this week with a rowing and ring dip couplet, where complementary movement patterns and decreasing distances allow athletes to maintain intensity on the rower.

On Tuesday, balance mechanics and push PRs as you build to a 1-rep-max snatch and clean and jerk.

Post Thanksgiving fun yet grueling kettlebell partner workout on Saturday.

Wrap the week with a Hero workout in honor of U.S. Marine Corps Sergeant Matthew T. Abbate.

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