Setting Goals

Once there was a 28 yo 265 lbs. man that loved to drink and eat anything in site. This man used to be an athlete too.  While in high school, he was a 4-year varsity award winner in wrestling at multiple different weight classes from 145-160, played football, and threw discus in Track and Field. Later in life, he became lost and confused, not knowing who he was. On Jan. 25th 2011, this guy found CrossFit. His main goal was to stop being a fat guy but really didn’t have any other goal… but hey, there was a goal. Now how was he going to reach that goal? He started small and took it day by day. First, he started working out 2x/week, then a month later, he started working out 4-6x/week. Next, he looked at what he was shoving in his mouth. He went by the small saying “If God made it eat it”.  Slowly, the weight started to shed. About 5 months later, he became a CrossFit Level 1 Certified coach. He still had the same goal, but he added another one. Lead by example! Be the product! He started to work his butt off every single day, making small goals to reach the bigger goals. Fast-forward to today, his goals have changed a little, but he is still making those small goals to reach the bigger ones. Any guesses as to who this guy is? ME!

I have struggled with goals in the past and still do to this day but that doesn’t stop me from reaching them. There will always be set backs and difficulties to reach those goals, but the struggle only makes us stronger.

Here are some key rules I use.

1. Write it down

Write it down somewhere. Make sure you’re able to see it everyday as a reminder. This way you don’t lose site of what you’re trying to achieve.

2. Make sub goals

If I want a muscle-up but don’t have a chest to bar pull up, then my first goal should be getting the chest to bar pull-up. How do I achieve that? First, I need to start building my strength to get there.

3. Surround yourself with like-minded people

We all have friends that like to say what we are doing is silly. That’s fine, but you should also surround yourself with supportive people that understand your goals. It’s very hard to hit those goals without support.

4. Make rules

When a pregnant woman is presented with alcohol, she says no. Why? She has set rules for herself and her baby. She has a reason to set that rule. What about a Vegetarian or Vegan? They choose not to eat meat. This list can go on. If you truly want to reach your goal, start setting rules!

5. Make it measurable

I have always wanted to be happy. Unfortunately, there are things I can’t control that will frustrate me.  Set dates, amounts, and so on…. put a number to it. Having a defined measurement will let you know when you reach that goal.

6. Have Fun!!

Have fun on the Journey!!! Laugh about things; don’t beat yourself up on mistakes. They will happen. No one wants to do things that aren’t fun. Enjoy every little struggle, task, encouragement, set back and anything else that comes along.


With time, you will have life changes. That means your goals will change and you’ll have to adjust and accept change. OMG! Yes, I said change. Change is difficult but it helps make us better people. Keep working hard. If you don’t know where to start with your goals, get with your Coach For Life. If you don’t have a Coach for Life ask us about how to get one.

-Coach Seneca


Coach Seneca and his wife, Erin, and their beautiful daughter Liliann.

Coach Seneca and his wife, Erin, and their beautiful daughter Liliann.

Bringing back the INTENSITY!

Hello CFC members and friends.  The coaches have decided to start a monthly blog with a post from one of us each month covering hot topics such as workout trends, recipes, breaking down new movements, motivational pieces, etc.  Let us know if there is something you would like to see covered in one of our future blog posts!

Our first post comes from one of our newer coaches, Melissa Giambrone.  She has been with the Cornerstone family for over 2 years now and active in CrossFit for 3.5 years.  She loves to compete locally and recently finished in the top 100 in the Central East region.


This is a powerful word that can be used to describe several different experiences in our lives.  I want to cover the INTENSITY we are trying to achieve at a high level during our class workouts. Many of us fall into an accidental workout hiatus after The Open every year.  We go from riding a weekly high from pushing ourselves harder than we have ever pushed with our entire community cheering us on back to "normal" class time.  It's time to start pushing ourselves to that same level of intensity during our daily workouts in class and maximizing our time at the gym.

Jeremy Jones, who handles our gym programming, recently released an article to the coaches that broke down intensity and maximizing the full 60 minutes of class.  Have you felt like you needed more at the end of class? Feel like you didn't do "enough"?  I posted some of JJ's points in bold below.  There are some great ideas on how you can get more out of our daily programming and increase the INTENSITY which produces RESULTS. 

  • Go hard on the group warm up with the class. Do extra reps if necessary. Do not ‘stroll’ through this part of the class to save yourself for later workouts.

The point of the warm up is to get WARM!  Your heart rate should be elevated and you should be breaking a sweat during this period of class to prepare for the gymnastics, lifting, and metcon part following.  Make this fun and competitive!  "Win" the warm up by performing the most air squats, doing the most jumping jacks, running the fastest, holding stretches for the full amount of time. GET WARM!

  • Be aggressive with the skill practice. Use a clock to do reps on the minute.
  • If there is a lift that day, do extra warm up sets. If there is 7 working sets, plan on doing 4-5 warm up sets at a lighter load. Go lighter on the ‘working’ sets, and minimize rest. Add a movement on your own to do between sets (like a few strict toes to bar, some yoga or gymnastic static holds, a loaded carry like farmers walks, overhead walks, etc.)
  • Do the metcon with the appropriate scaling/progressions to get maximal intensity.

Just because you CAN do a movement or certain weight does not mean that you NEED to.  Take a look at the scaling guides daily for the workout and pick movements and loads that will allow you to finish within the guidelines.  A 45 minute Fran and a 2 minute Fran are not going to produce the same long term results for your fitness level.  Listen to your coaches if they suggest a different load or movement...we are trying to preserve the intensity level of the workout for you!

  • Immediately after the workout (or 1-2 minutes after), do a cool down or cash out. Keep the difficulty/loads easy and plan on moving for another 4-6 minutes.

Grab your equipment before starting the metcon and do the cash out/cool down. Do it. 

One of the main reasons most of us were attracted to CrossFit in the first place is the sense of community during class.  Go HARD during your workouts, cheer on the people around you, and push yourselves to the same level as if this was an Open workout or a competition.  How many of us have wanted to give up at some point during a workout but kept going when there were people screaming and cheering at you to finish that very last rep?  

As a coach and an athlete, I have found it difficult to replicate the intensity level I reach during class when working out solo.  My point in bringing this up is that you should always make an effort to jump in with class.  Do not skip a workout or opt to do something else because there is a movement that isn't your favorite or the workout intimidates you.  We will get you through the workout together, as a community, and push you to your full level of intensity.

I can not wait to see how strong you all finish the month of April.  Let's get to work!

-Coach Melissa