What do you want to happen in your upcoming performance?
Do you want to win? Do you want to finish in a certain time? Do you want to hit a specific number of reps? Do you want to be in the top 10? Do you want to make it to the next stage in competition?
Score, time, placement, weight, and reps are all OUTCOMES. They are all results that come from your actions. Sure, it’s helpful to embrace your desires and to understand what you want to happen in your performance. But, are you missing the most important steps? Are you so focused on the outcome you want, that you’re not thinking about what you have to do to make it happen?
Before each performance, think through what you want to do DURING your performance, HOW you want to at attack it and what your process goals are.
Examples of Process Goals (that will support your outcome goals)
Keep the bar in my hands the entire set
Stare at the wall right in front of me the whole set
Count down each of my reps outloud
Set myself up for each lift the same way every time
Look to my coach for advice after each lift
Get my hands right on the ground to do my burpees
Take less than :03 on each transition
Drive my elbows and chest up out of each squat
Take 10 lunge steps without resting
Stop and take 3 deep breaths after any failed or missed rep
Smile if I start to have negative thoughts when it gets really hard
Rest at the top of each snatch for a breath before I continue to cycle
Keep my legs together during my kips
Nod my head, and tell myself “I can” if my plan is starting to fall apart
Do you see how these goals are specific to whatever sport you’re competing in and are they’re focused on your form, fundamentals, strategies and techniques?
Process goals help you focus on the actions you must take to properly execute the movements during your training or competitions. When you want to achieve a certain outcome, you’ve gotta focus on what you can control in your performance in order to give yourself the best chance of achieving those goals.
Try it out this week. Each time you get to the gym (or compete), make a few key process goals for each workout.
Related Post: 3 Things To Focus On Instead of Your Goals
Have you gone through The Mental Edge Program yet? It’s specifically for CrossFitters, and athletes at EVERY level will benefit.
