Welcome to 2025! A New Year of Progress Tracking

It’s that time of year again when we reflect on the progress we’ve made and set our sights on the goals ahead. As we are now in 2025, it’s the perfect opportunity to focus on building consistency and tracking your progress—two key factors that will help you crush your CrossFit goals and elevate your fitness to new heights.

Whether you’re a seasoned athlete or just starting out, staying consistent in CrossFit is the foundation of success. Let’s explore how to stay consistent, track your progress, and set goals that keep you on track all year long.

The Power of Consistency

Consistency is the unsung hero of CrossFit success. It’s not about going hard every day or hitting personal records (PRs) every week. It’s about showing up, putting in the work, and sticking with it over time. You don’t need to be perfect; you just need to keep moving forward.

Why Consistency Matters:

  1. Builds Habit: The more you show up, the more CrossFit becomes a part of your routine. Habits are built with repetition, and once you make CrossFit a consistent part of your week, it becomes second nature.
  2. Prevents Burnout: Consistency doesn’t mean overtraining. It means setting a schedule that challenges you but also allows for rest. Maintaining balance helps prevent burnout and keeps your body in peak condition.
  3. Long-Term Progress: Small, consistent efforts lead to big gains over time. CrossFit is about gradual improvement, and those daily, weekly, and monthly sessions add up to monumental progress.
Tracking Progress: How to Measure Your Gains

One of the best ways to stay motivated and stay on track in CrossFit is by tracking your progress. But tracking doesn’t have to be complicated. Simple metrics can make a huge difference in understanding where you’re improving and where you might need to tweak your efforts.

Key Progress Tracking Methods:

  1. Keep a Workout Journal: Track your workouts by writing down your score for the day, whether it’s a new PR or a record time in a WOD. PhysWell’s app, Xplor Triib, also allows for this method of tracking. Over time, you’ll be able to look back and see how far you’ve come.
  2. Set Baseline Tests: Every few months, do baseline tests (e.g., the CrossFit Total, Fran, Murph, etc) to see how your strength, endurance, and speed are progressing. This will give you tangible results to aim for.
  3. Use Technology: Apps like MyWOD or Beyond the Whiteboard can help you log your workouts and track improvements over time. These apps also let you see patterns, such as how much weight you’re lifting or how fast you’re completing certain exercises.
  4. Focus on Non-Scale Metrics: Don’t just track numbers on the scale. Pay attention to things like how you feel during workouts, your recovery time, and improvements in form and technique. These qualitative factors are just as important as quantifiable metrics.
Setting Goals for 2025: Stay on Track All Year

As the new year unfolds, now’s the time to set some serious goals for 2025. But goal-setting is more than just picking a random number and hoping for the best. It’s about being strategic, setting actionable steps, and staying accountable.

Goal-Setting Tips:

  1. Be SMART About Your Goals: Make your goals Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of saying “I want to get stronger,” set a goal like “I want to deadlift 50 pounds more by July.”
  2. Break Goals Into Smaller Steps: Big goals can be overwhelming. Break them down into smaller, manageable chunks. For example, if your goal is to improve your squat depth, your smaller steps could include mobility work and progressively adding weight each month.
  3. Focus on Process, Not Just Outcomes: It’s easy to get hung up on hitting a particular PR, but remember that the process is just as important. Focus on technique, consistency, and effort rather than obsessing over the outcome. Trust the process, and the results will follow.
  4. Accountability Is Key: Whether it’s a workout buddy, a coach, or a CrossFit community, having someone to hold you accountable is a game-changer. Share your goals with others and check in regularly. Not only does this keep you motivated, but it creates a sense of camaraderie and support.
  5. Celebrate Small Wins: Every step forward counts! Celebrating small victories keeps your motivation high and helps you appreciate the journey. Maybe you shaved off 10 seconds from your Fran time, or you added five pounds to your overhead press—acknowledge these milestones!
Consistency + Goal-Setting = Success

At the end of the day, consistency and goal-setting are the two pillars that will support your CrossFit journey in 2025. Make a plan to stay consistent, track your progress, and set realistic yet challenging goals. This is the year to push your limits, break through plateaus, and achieve things you never thought possible.

Don’t get discouraged if progress feels slow sometimes—that’s all part of the process. Just keep showing up, tracking your wins, and adjusting your goals as you go. Before you know it, you’ll be looking back on a year of incredible progress, stronger, faster, and fitter than ever.

Let’s make 2025 a year to remember. See you at the gym!