How often do you set goals for yourself? And once you achieve them, do you set your sights on the next one?
At CrossFit Structure, Nousheen has been a perfect example of someone who consistently sets and crushes her goals. We always map out a plan months in advance, tailoring her training to what she wants to achieve. Her journey has been a series of milestones:
- Competing in her first-ever CrossFit competition
- Achieving her first strict pull-up
- Transforming her physique for her wedding
- Reducing back pain
- Gaining overall strength
And the list goes on!
Commitment & Follow-Through
One of my favorite things about coaching Nousheen is her dedication. When I assign her extra work outside of classes or personal training sessions, she follows through. That consistency is what keeps her progress moving forward. Of course, progress isn’t always linear—there have been setbacks along the way—but we reassess, adjust the plan, and keep pushing toward the goal.
Nousheen follows a structured training routine that includes regular CrossFit classes, a couple of accessory sessions in open gym, and one PT session per week. This well-rounded approach allows her to build strength, refine skills, and work on specific areas of improvement while staying accountable to her goals.
Building a Strong Foundation
When Nousheen first started training, we focused on building a solid strength foundation. That base of strength allowed her to try new movements and develop new skills.
For example, she built impressive grip strength, holding a two-minute dead hang on the bar. This, in turn, allowed her to spend more time practicing gymnastics movements. If you want to get better at gymnastics, you need to practice. And to practice effectively, you need the foundational strength to support the volume of training—otherwise, you risk injury and slower progress.
Overcoming Weaknesses & Pain
Nousheen’s journey has also included overcoming physical challenges:
- When her knees collapsed inward during squats, we discovered a weakness in one of her hamstrings. After strengthening it, she relearned how to squat correctly, ensuring she engaged the right muscles.
- When she experienced lower back pain, we identified faulty movement patterns and weak muscle groups, then attacked them with focused training. Within two to three months, she had resolved the issue.
Long-Term Goals & Sustainable Changes
Eight months before her wedding, Nousheen set a goal to improve her physique. We created a sustainable nutrition plan—no drastic changes, just small, long-term adjustments that led to lasting results. She also dedicated extra time to accessory work, targeting the muscle groups she wanted to enhance. With time on her side, she achieved her ideal look without extreme measures.
The Strict Pull-Up Challenge
After her wedding, Nousheen set her sights on getting her first strict pull-up—and she wanted it fast! We structured a plan, progressing from using a thick resistance band to unassisted pull-ups in just three months. She committed to accessory work three times a week, and everyone in the gym could see how badly she wanted it. And she did it!
Dealing with Setbacks
However, progress comes with challenges. After achieving her pull-up, Nousheen developed tendonitis in her hand from overuse—just five weeks before her first team competition. We quickly adapted her training:
- She focused on lower-body and core work to allow her hand to heal.
- Two weeks before the competition, she stopped using her hand in training altogether.
- One week out, we gradually reintroduced movements, testing each one.
By competition day, she was fully recovered and performed brilliantly!
Using Competitions as a Learning Tool
After competing, Nousheen reflected on the experience and identified weaknesses she wanted to improve. This is why competitions can be such a valuable tool—they highlight areas for growth. She has already set her next goal, and I have no doubt she’ll achieve it. There will be challenges along the way, but that’s part of the process.
The Secret to Achieving Your Goals
Setting a goal is easy. The real challenge lies in having the discipline to do what’s necessary to achieve it. But here’s the key: everyone’s journey is different. Factors like your schedule, available training time, stress levels, and daily habits all play a role in how you approach your goals.
That’s why we break it down into small, manageable steps. The first step might seem too easy—but that’s the point. We’re building a habit. After a week or two, we stack another layer on top, gradually building momentum.
What’s Your Next Goal?
If you haven’t reviewed your goals in a while—or if you have a new one in mind—book a goal review with us. Let’s create a personalized plan that meets you where you are now and gets you to where you want to be.