Happy New Year everyone! Hopefully you’ve recovered from the Christmas/holiday/NYE binge and are ready to launch into 2014 with unfettered energy and aplomb. Have you been thinking about the year ahead and what you’d like to achieve? If so, well done, kudos to you! And if not…here’s a good opportunity to! 🙂

I came across a different approach to goal setting on the Young Female Entrepreneurs blog. It goes like this:

I love this concept as you can reflect on what you’re already doing well, rather than focusing solely on what’s lacking. You can try this exercise with all areas of your life too, like your professional life, personal relationships, spiritually, health, etc.

Today I’d like to share with you my CrossFit/training goals for 2014.

3 things to start doing:

1. Writing my numbers down.

I used to record my WOD times, max. lifts, rep numbers etc using an app, but then I switched phones, lost my data and never bothered to start again. Until now! Writing down your numbers is the best way to track your progress and improve. Sadira’s post on the CFU blog goes into more detail, so check it out.

As life guru Robin S. Sharma says: ‘What gets measured, gets managed.’

2. Wearing Olympic lifting shoes.

Everyone who wears them tells me Oly shoes are awesome. The stiff, raised heel is meant to put your body in a better position for lifting, whilst providing a solid base (as opposed to the squishy soles of most running shoes). So I will get a pair, and see for myself.

3. Practicing yoga. Again.

I remember the first time I ruined my achilles, I did yoga every single day because I wasn’t allowed to run, walk or jump. As I recovered, it became a once-a-week habit. Then I started CrossFit, and dropped it altogether.

I’ve decided it’s time to get my namaste groove back on!

I don’t do classes; I follow a hilarious DVD called ‘Bryan Kest’s Power Yoga’. It’s from the 90s, so everyone’s in white Lycra, and Kest struts around in denim cutoffs breathing phrases like “We’re working on flexibility and equanimity, all in one pose!” and “This gives our bodies an opportunity to aquamate” (what the hell does that even mean??)

Click on the image below for a taste.

Look out, ladies.

3 things to stop doing:

1. Complaining how much I hate wall balls.

My squat position is improving, which means wall balls are getting incrementally easier (or just less sucky).

I know this because I completed the last two wall ball WODs without screaming obscenities. I now view them as a challenge to overcome. (Note that the goal here isn’t to stop complaining in general. I fully accept that I will most certainly never stop complaining about thrusters. But that’s ok. Small steps!)

2. Signing up for fun runs.

I know this seems counter-intuitive coming from someone who loves setting goals. Maybe even a bit pessimistic.

But having pulled out of numerous events in 2013 due to injury, I’d rather focus on slowly building up a solid running base, injury-free. Besides, I have plenty of other goals I’m working towards, and setting yourself too many can be overwhelming and discouraging if you don’t achieve them.

3. Sitting at my desk for more than 25 minutes at a time.

Google ‘sitting disease’ and you’ll see what I mean.

To ensure I get up and move every 25 minutes, I use the Pomodoro technique, where you work for 25 minutes, break for 5 minutes, repeat. I use the Pomodroido app for Android to help me keep on track.

3 things to do more of:

1. Mobilising.

I’ve been developing the habit of stretching and rolling out my stiff and sore spots for 20 minutes every day.

I do it before breakfast whilst listening to a podcast (one of the few instances of productive multitasking). I use a cricket ball, a 12kg kettle bell and a cardboard packing tube (‘cos I don’t have a foam roller. It’s awesome!) I’ll also be getting my own power band soon. Yay!

My lounge room mobilising setup

2. Squats.

You know what they say: work on your weaknesses.

I’m going to practice my squats after my mobilising sesh, when I’m brushing my teeth, during my 5 minute pomodoro break, when I’m cooking breakfast, waiting in line at the bank…

3. Handstands.

You know what they also say? Focus on your strengths.

In 2013 I managed a 8 meter handstand walk. This year, I want to double that distance. And do a yoga press-to-handstand. Why? Because that would be the coolest party trick EVER.

 I encourage you to give this exercise a go! What will you start doing, stop doing, and do more of in 2014? I’d love to hear your thoughts! Simply leave a comment below.