The importance of fitness goals in 2022

7
Dec

The importance of fitness goals in 2022

Goals, I talk about these all the time. It’s simple…….with no goal, you have no plan. And with no plan, you have no results. Stagnation is the worst thing we can do for our health and fitness. Think about it, we get bored fast as hell with things. We just keep swiping and scrolling to the next flashy thing that catches our interest. If you’re coming to the gym less than 12 x a month, haven’t leveled up, PR’d, or felt like you really accomplished something positive in the gym in a while……..you have become stagnant, you’ve lost your focus. If you’re still forcing yourself to go to the gym, debating if you should get out of bed, or denying yourself the freedom of amazing health…….you need to make a shift in your mindset. You need a clear vision of what you want, a timeline of when you can achieve it, and a plan of how to do it. And I’m here to help you with that. 

I understand life gets in the way sometimes, but the journey is the best part and a challenge makes the victory sweeter! I’ll share my personal story of goals at this time just last year. I’ve been in top shape my entire teen and adult life. Gym owner, pro-athlete, fitness f*cking junkie. But, 2020 had taken quite a toll on my mental state for obvious reasons that we all share, and my fitness had taken a hit as well. I had several injuries from BJJ and hard training over the years that were stacking up. I still was going to wods 3-4 x a week and eating about 80% good foods, but wasn’t putting forth my best effort in the gym or in my nutrition. Lazy weekends and increased alcohol intake were a more regular occurrence. I had become stagnant. I didn’t care about Crossfit performance, I wasn’t training BJJ but maybe once a week, and I just had zero goals. And my aesthetics showed just like my attitude, unimpressive…………Then I got Covid. Having 14 days of quarantine and feeling like shit really gave me time to reflect on where I was and where I wanted to be. I put a plan together that started Dec. 26th…….and it was one of the best things I’ve done for myself in awhile. Here’s a recap of how that went down. 

December 2020: These are my main 2021 goals and the subtitles are the 90 day action steps I set to stick to the plan. 

  • Achieve a bodyweight of 205 lbs w/ single digit BF% (-9%)
    • Hypertrophy workouts 4-5 x week 2 a days w/ steady state movement of 30+minutes or BJJ for cardio
  • Heal up nagging injuries (left elbow, left knee, right shoulder/collarbone)
    • Take a 90 day break from WODS and remove all heavy barbell movements
    • Buy  and implement a SSB bar for squats, cable setup, and several machines for isolation work (90 day program)
  • Compete in IbjjF Master worlds in november as light heavy weight. 
    • Train 5 days a week and do 3 texas tournaments before then.

Mar 20, 2021  

December 20th – September 20th 2021

By now I had reached 195 lbs w/ 12% BF, and haven’t done a traditional barbell lift in 3 months. Was using purely dumbbells, kettlebells, cables, and machines (with the exception of SSB squats) using only controlled tempo style movements. Injuries were feeling much better. Bjj training has been a 4-5 x week staple and did my first tournament in 5 years March 6th, Placing 3rd. Have another one coming up in May. Here’s the next 90 day action steps:

  • Achieve a bodyweight of 205 lbs w/ single digit BF% (-9%)
    • Hypertrophy workouts 3-4 x week 2 a days of BJJ for cardio (no steady cardio but more daily walking/steps 10,000)
  • Heal up nagging injuries (left elbow, left knee, right shoulder/collarbone)
    • Come back to crossfit intensity training 1-2 x week, but no replace barbell movements with db/kb/bw variations
    • Continue to implement a SSB bar for squats, cable setup, and several machines for isolation work (new 90 day program)
  • Compete in IbjjF Master worlds in november as light heavy weight. 
    • Train 5 days a week and do 2 more texas tournaments before then. 

June 20th, 2021

Life sent some real challenges my way this month as my Dad got sick and spent 2 weeks intubated in the hospital before passing on April 30th. This was the hardest thing I have dealt with in my life and I chose to stay focused on my goals as a way to cope with the stress. This alone is a life saving reason to have goals to focus on, any other decision I made would not have been as positive in my recovery. I did not miss a workout or a meal during this entire process, honestly it was the one thing I felt in control of and it was comforting. I had to miss the tournament I signed up for, the funeral was that same day. We did a 6 week wrestling camp in prep for that tournament in which I completed 90% of and ended up re-injuring my knee. I signed up for the Austin Open in July but made an acknowledgement that wrestling and repetitive wrestling shots will always irritate my knee and likely cause injury, so probably gonna stay away from those. Here’s my changes in action steps: 

  • Achieve a bodyweight of 205 lbs w/ single digit BF% (-9%)
    • Strength + Hypertrophy workouts 2-3 x week 2 a days of BJJ for cardio (no steady cardio but more daily walking/steps 10,000)
  • Heal up nagging injuries (Only feeling knee problem at this point) 
    • Come back to crossfit intensity training 1-2 x week, start implementing traditional barbell CF movements again (cleans, snatches, jerks, etc)
    • Continue to implement a SSB bar for squats, cable setup, and several machines for isolation work (new 90 day program)
  • Compete in IbjjF Master worlds in November as light heavyweight. 
    • Train 5 days a week and do 1 Texas tournament before then. 

September 1, 2021

I earned 3rd in the Austin Open in July and was feeling much stronger with the size I had added and was stronger now with the new strength progression. I was weighing 200lbs in September and would do a small cut to 194 for the pan-american championships where I ended up tearing my right pectoral muscle in the 1 st round. This was an immediate setback as I knew I wouldn’t be able to compete in the Master worlds tournament for a few months. I also feared being set back in my training progression. But again, I used the adversity as fuel and focused on my goals. I knew it would be 3 months recovery for all pressing movements, which I asked my Pt friend, Fonz, to help me build a program for this. Knowing that I couldn’t be on the mats for a couple months as well meant I needed to adjust my diet. I decided it was time to lean out and see what all this new muscle looked like. Here’s the new goals at this point:

(Results from June 20th – September 1st)
  • Achieve maximum leanness by end of the year BF% (-7%)
    • Strength + Hypertrophy workouts 2-3 x week no of BJJ. Lots of extra cardio on the bike
    • Heal up pec injury (knee miraculously healed itself, lol)
    • Come back to crossfit intensity training 4-5 x week
    • Use favorite isolation workouts as post wod exercise a couple times a week
  • Compete in IbjjF Master worlds in November as light heavyweight. 
    • Since I cant train anymore I decided to really focus on helping other BJJ athletes make weight and help them with nutrition
    • I will revisit this goal next year

September 1st – Dec 1, 2021

This year has been a hell of one, and having these goals in place has kept me grounded and focused. Fitness gave me control when life was out of control, Gave me comfort when I was uncomfortable, and challenged me when I was stagnant. I will always remember this year as the year that gave me more adversity than I’ve ever faced, and I came out the other end a better, happier, healthier person than I was before. This year my goals will build off what I’ve done. I documented every work out and nutrition plan through this process and will repeat this year with the goal of growing bigger and stronger and getting back on the mats full time. 

Why am I sharing this with you? Well, I hope it sparks some motivation in just one person. I hope it shows you that no one is safe from stagnation and the gym is not easy for anyone. Results require work, and the harder the goal the harder the work. Basin Crossfit is here to help you achieve goals………not “do crossfit”. I believe it’s the best program available, but everyone needs customization to avoid stagnation. Maybe it’s just some goal focus, maybe it’s some honest level assessments, custom workout plans, personal training, or nutrition coaching. We offer it all at Basin, and it starts with a conversation. You deserve all the benefits of amazing health, it won’t be easy, but we got your back. Set up a goal setting session and let’s set you up for success in 2022. 

(12 month final comparison from dec 2020- dec 2021)

We will follow back up with your goals, progress, and a new plan every 90 days at Basin CrossFit!

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