2010 GOALS
It's time....Time to reflect on the past years accomplishments. Are you stronger, fitter, faster and leaner than you were 12 months ago? Where do you want to be in another 365 days? What are your goals? How are you going to accomplish them? Don't sell yourself short, you can do alot in a year...You have no idea what you are capable of.
The following post is from OPT's Big Dawg's Blog
Have you become addicted to limiting beliefs?
Do those limiting beliefs soothe you and comfort you while at the same time holding you back?
In the short term, it can be much easier to tell yourself you can't do it.
Yet when you look at the big picture, it's much better to go ahead and do the work of achievement.
You can comfort yourself today by believing that your lack of progress is not your responsibility.
However, you'll soon be paying for that short-term comfort with long-term regret.
For your dreams are calling to you, and they'll never be satisfied until you do something about them.
You have what it takes to reach them, and they know it.
This year set S.M.A.R.T. Goals, Accomplish those goals and be happier than ever. You have an amazing support system at CFNE. We will do everything in our power to see that you get what you shoot for, but we need to know what your goals are.
POST YOUR SMART GOALS FOR 2010 TO COMMENTS, NO ANNONYMOUS POSTS.
The Paleo Challenge is over, but we are leaving the board up.
Athletes will have the option of continuing to record their Paleo scores or start the RECOVERY CHALLENGE.
There is no buy in, and no winners for this challenge but if you choose to record your scores you will see results
in your performance, health, and wod times.
RECOVERY CHALLENGE SCORING
1 pt for every hour you sleep (1/4 pts allowed for every 15 minutes).
Bonus Points:
1 pt for every 20 minutes of foam rolling, Self Myofascial Release, or stretching (the group dynamic warm-up we do in class doesn't count).
1 pt for a post workout meal containing at least 25 grams of high quality protien (must be consumed within 40 minutes of training).
1 pt for message, chiropractic, A.R.T or accupunture treatment.
Why do we care so much about SLEEP?
Effective exercise stresses muscles and ligaments causing them to suffer tiny micro-tears, creating the soreness from exercise. These micro-tears are repaired by stem cells migrating from bone marrow thereby building new muscle tissue.
While the muscle repair process is ongoing, the greatest degree of stem cell activity takes place during REM sleep, which is the body's normal regeneration time. So sleep is also a vital part of building muscle, recovery and improving performance.
2010 Goals:
1. CJ 275# by year end.
2. Deadlift 425# by year end.
3. Sub 1 min 400 meter Run
4. Have 10+ athletes qualify for Regionals.
5. Have Team CFNE qualify for Worlds.
6. Train Heather to qualify for Worlds.
7. Improve the CFNE experience for EVERY ONE of our members. (not specific or measureable, but I'm working on it).
Reply to this
2010 Goals:
1)Snatch 190# by year end
2)CJ 250# by year end
3)Deadlift 405# by year end
4)5 consecutive muscleups by May 1
5)40 pullups by June 1
6)Sub 6 min mile by Aug 1
Reply to this
Oh yea, also:
-Sub 90sec 500m row by Mar 1
Reply to this
Change to #1: Snatch 215# by year end. ideally this would be at a bodyweight of 179, so it would be 120% of bodyweight.
Reply to this
New snatch goal: 215# by year end...and ideally I'll weigh in at 179# so it would be 120% bodyweight
Reply to this
1. Continue Paleo but with some flexibility(85/15)
2. Maintain current body weight
3. 10 unbroken pull ups
4. Break 200# deadlift
5. Under 8 min 2k row
6. 95 # overhead squat
7. Succumb to peer pressure less and train at a pace that keeps my body injury free.
Reply to this
1. Qualify for regionals
2. Help Team CFNE qualify for the games
3. Become the best coach I can be
4. Sub 3min Fran
5. Sub 2min Grace
6. C&J 250 by year end
7. Snatch
8. sub 8min Helen
9. Sub 6min mile
10. Continue to eat better, and get leaner.
11. Drop my Murph time to the low 30's or improve my long metcon in general.
12. Only eat one central st omelet per sitting
13. break 1000lb CFT
14. Resist temptation from Heather to get Lattes.
15. Do my part to make CFNE the fittest box on earth.
Reply to this
that should say "snatch 205lbs"
Reply to this
1. Get the 9 pack benchmarks I haven't done yet
2. Start a program to do the big dawg benchmarks
Reply to this
OK, here goes...
1) Train as hard as possible to compete in, and COMPLETE my first go at the sectionals!!
2) Stay as true as possible to the Paleo lifestyle
3) Sub 7 minute Fran
4) Complete Grace for 1st time and
5) Conquer Helen in sub 11
6) Unbroken pull-ups - 5 would be great, 10 better
7) Lastly, to continue to be positive and proud that at 43 still I am still an athlete!!!
Reply to this
this is long, sorry ...
1)Incorporate recovery & stretching into my training.
2)Work on flexibility to drive my knees out on all squats.
3)7 hrs. sleep 5 nights a week, continue 90%+/- paleo.
4)30 unbroken pullups & butterfly.
5)95# clean with perfect form in WODS.
6)1:20 400, 3:10 800, 6:40 mile.
7)sub 1:55 min 500K row.
8)1st muscle up, 2nd rope climb & more.
9)grace and karen rx sub 15 mins.
10)maintain positive attitude while supporting the team training for & competing @ sectionals. give it my best effort!
Reply to this
wow. DARING goal for your 500K. now THAT would be pretty damn impressive, jen. i'll give you a dollar if you can nail that one!
Reply to this
you are probably right heather. i am at 2:03 now, i guess my goal s/be sub 2.
Reply to this
Heather was being a smart ass. You wrote 500k row. That means that you are rowing 500,000 meters in under 1:55.
Reply to this
1) Do as much as possible to help continue with the success and strength of CFNE and its members
2) Become Level 2 certified at 1st opportunity
3) Maintain a healthy balance with Paleo lifestyle
4) Qualify for Regionals
5) Back Squat 315
6) Front Squat 250
7) Clean and Jerk 285
8) Sub 6:38 2k Row
Oh I can't forget
9) Incorporate more lulu into my wardrope
Reply to this
One Year From Now You Will Wish You Started Today….
By December 31, 2010 I will
- Compete in a CrossFit Competition
- Have a sub 5:00 Fran
- Mastered the following CF Skills
o Butterfly Pull Ups (20 unbroken)
o Hand Stand Push Ups (5)
o Ring Dips (10)
o Muscle Up!
- 3 Rope Climbs without legs
- Complete my own Paleo Challenge
And most importantly... I hope to have my very own to cart to and from CF Kids!
Reply to this
My Goals for 2010
Give 100% to every workout- 100% of the time
Muscle up- this has gotta be the year
Double Body Weight Back Squat
40 Pull-ups
Make Affiliate Team
Sub 6:30 1 mile run
Paleo
Sustain injury free
Have fun w/ it all- cause i love it
Reply to this
Goals for '10
1) Stay positive when injuried
2) Take better care of my knees
3) 500# DL
4) 225# OHS
5) 9 min Helen
6) 45 pull ups
7) Learn to run "properly"
8) C&J AMWAP
9) Get Boston Fire to drink the Kool-Aid
Reply to this
1) protect
2) sub 2:20 fran
3) sub 2:20 800m run
4) 450lb deadlift
Reply to this
Goals for 2010:
1. Fear no WOD
2. 7:15 2k ROW
3. Get back on board for 400m and 800m
4. 5:45 mile
5. 19:30 5k
6. Kill HSPU goat
7. 5 consecutive MU's
8. 3:45 Fran
9. Make affiliate team for regional and worlds
10. Nail the Jerk skill
Reply to this
Missed one - Visit the crossfit affiliate in every city that i am in for work or vacation
Reply to this
CFNE rocks my world. thanks for a awesome NYE party. sorry i didnt stay for the after party!
love all the goals! no love for the snatch, however?
Reply to this
1. qualify for the 2010 games
2. train our athletes/Team CFNE to qualify
3. build up our kids program
4. sub-1:40 500m row
5. sub-7:50 2k row
6. 300# dead by 6/10
7. 20+ HSPUs by 3/10
8. 2:45 Fran
9. sub-6:00 mile
10. 50 pull-ups by 7/10
11. bodyweight snatch by 2011
12. sub-8:00 Helen
13. 2:30 Grace
14. 150 double-unders in 2:00 by 2/10
15. 115# press
16. sub-8:00 30 muscle-ups by 3/10
17. sub-4:00 Pegan hill run by 7/10
18. minimum 32 oz. water/day
19. follow Zone blocks weekdays, 90% Paleo everyday
20. 8 hours of sleep each night
Reply to this
FITNESS GOALS 2010
•first Muscle – up
•first handstand
•first handstand pushup along wall
•15 consecutive ring dips
•Get Level I certified
•2 k row 7:59 (present 2k 8:20 1 k 3:43)
•35 consecutive kipping pull-ups (present 27)
•100 double unders in 2 min (present 74)
•Secret Service Snatch test w a 24 kg as RX’d (present (20kg)
•weighted pull-ups w 24 kg x 5 reps (present 20kg x 3)
•CFT 722 – intermediate (present 605)
•Perform “EVA” as RX’d w 2pood and 30 reps (present 24kg / 20 reps)
•Perform Fran as RX’d
•Perform “Filthy Fifty” under 25:00 (present 34:28 first, 28:47 second)
•Improve all Olympic lift techniques
•Overhead squat 95 lbs
•Have the high school I teach at become a CF affiliate
Reply to this
FITNESS GOALS 2010
•first Muscle – up
•first handstand
•first handstand pushup along wall
•15 consecutive ring dips
•Get Level I certified
•2 k row 7:59 (present 2k 8:20 1 k 3:43)
Sub 6:00 min mile (present 6:19)
•35 consecutive kipping pull-ups (present 27)
•100 double unders in 2 min (present 74)
•Secret Service Snatch test w a 24 kg as RX’d (present (20kg)
•weighted pull-ups w 24 kg x 5 reps (present 20kg x 3)
•CFT 722 – intermediate (present 605)
•Perform “EVA” as RX’d w 2pood and 30 reps (present 24kg / 20 reps)
•Perform Fran as RX’d
•Perform “Filthy Fifty” under 25:00 (present 34:28 first, 28:47 second)
•Improve all Olympic lift techniques
•Overhead squat 95 lbs
•Have the high school I teach at become a CF affiliate
Reply to this
2010 Training Goals
1. Get to "The Zone" in a WOD at least one time a week - treat each WOD as an opportunity to get there
2. Give back to the CFNE community - help push others to their best in WODS and skills- help train in classes.
3. Get comfortable with (under) the bar, 250 CJ, 165 SN, 200 OHS, 400 DL, 325 BS
4. Make running a strength - 1:05 400, 6:00 mile, 20:00 5K, sub 8:00 Helen
5. Agility/Gymnastics - regularly do 50 unbroken DUs, 1:30 Lsit, 60 PUs, 40 ring dips
6. Translate CF skills sinto another sport- Learn some martial arts
7. Qualify for Regionals, go to the 2010 Games as a competitor or spectator
Reply to this
Bubba, All impressive, mostly the giving back goal. That is what it is all about.
Inspired - Glenn
Reply to this
Thanks Glenn, some of these are a reach
Reply to this
Goals for 2010:
*5 hspu
*5 ring dips
*10 strict pull ups
*20 unbroken 14# wall balls
*50 unbroken double unders
*4-5 crossfit workouts/week
*2 olympic lifting sessions/week
*Continue with Paleo
Reply to this
1.100% effort every WOD, positive attitude and work on mental toughness.
2. 15-20 unbroken 14# wall balls-Karen rx'd
3. Murph rx'd ( perfect Push ups)
4. Grace rx'd
5. Sub 6:30-mile, 2:50-800, 1:15-400.
6. HSPU (3)
7. at least 2 or more days oly lifting/week
8. 7-8 hours sleep and daily stretching.
9. maintain healthy lifestyle and eating habits, at least 32 oz water daily.
10. Have Fun!!
Reply to this
2010 Goals:
1) 60 Pullups
2) 10 Muscle-ups Unbroken
3) Master the elusive Double-Under
4) Compete in a CFNE/CF Competition
5) C&J 125% Body Weight
6) Back Squat 300+ lbs.
7) Snatch Body Weight
8) Continue Paleo Eating
9) Learn and Apply Recovery Methods
10) Work on my MENTAL game!
11) Have fun!
12) Be able to wake-up every morning liking "the man in the glass".
Reply to this
1 mu by 10.10.10
1 hspu by 3.1.10
sub 7.30 2 k row
275# DL 8.1.10
6:20 mile
3:00 800 meter run
Get butterfly
40 pull ups
Improve overall metcon
100# press
15% body fat 5.1.10
185# CJ
4 min Fran
36 in Vertical Jump
50 double unders in a min
Back Squat 250#
Sub 9:00 Helen
30 perfect push ups
Eat Paleo 90% a day
Qualify for CFNE team
Reply to this
2010 Fitness Goals:
- Fran rx'd
- sub 7:00 mile
- sub 1:30 500m row
- 8.5 Tabata Hill Sprint
- 25 consecutive DUs
- 185# C&J
- 135# OHS
- 225# Back Squat
- 90% paleo
- 8 hrs sleep/night
- Get on the board for one thing (thing TBD)
- Positively contribute to the fantastic CFNE culture - enjoy every day in the gym!
Reply to this
1. run: 8:00 mile by 6.30.10, 7:30 by 12.31.10
2. pullups: 10 unbroken by 6.30.10, 20 unbroken by 12.31.10
3. hspu: 5 unbroken by 6.30.10, 10 unbroken by 12.31.10
4. box jumps: by 12.31.10 use 24" box consistently in WODs
5. burpees: speed them up (50 in 3:00? no clue yet, need to time self first)
6. wall balls: Rx Karen (i.e. use 14# ball)
7. train: minimum 4x/week
8. nutrition: begin my own paleo challenge
9. recovery: go to bed by 11pm 5x/week
10. use it all to improve my other athletic endeavors (hockey, soccer, xc and downhill skiing, snowshoeing, etc.)
Reply to this
Where do I start (and I'm sure I'll be adding)...
-motivate and encourage CFNE'ers to be top athletes and reach their fitness goals
-qualify for regionals
-C+J 150lbs 3/10. C+J 160lbs by 8/10
-30 muscle ups under 15min by 6/10. 30 mu's under 10 min by 10/10
-continue paleo (90%) and maintain food log. Plus log sleep and stretching
-15% body fat by 5/10
-500m row sub 1:50 by 3/10
-level 2 certified by 12/10
-Grace sub 4 min
-3 rope climbs with no legs by 7/10
-50 pull ups by 4/10
-Fran sub 6 min
-130 double unders in 2 min
Reply to this
Goals for 2010:
1) Improve paleo eating habits
2) Compete in 2010 Judo Tournaments at 100KG (gain 25lbs in a healthy manner (GOMAD??))
3) Attend CF Level 1 Cert during summer 2010.
3) Get a muscle up by 5/1
4) Bodyweight C&J
5) Butterfly pullups and 35 consecutive
6) 350# Deadlift
7) 140# Snatch
8) do 95% of WODs Rx'd (exception for certain Heavy Hero WODs)
9) get Fran in under 6 minutes (currently at 8:48)
10) Don't spend as many weekends reversing the past weeks CF progress
Reply to this
1. Desired body weight: 225#
2. SP: 200
3. PC: 225
4. BP: 250
5. BS: 350
6. DL: 450
7. Muscle-ups
8. Butterfly Kip
9. Row 2k <7min
10 Fran - as Rx’d <7min
11. Diane - Rx’d <5min
12. Murph - Rx’d <35min
Reply to this
Goals:
I've got a number of personal goals for this year that have nothing do do with CF, but I wont bore you with those here.
Regarding my CF goals, I must preface this by saying that I still have work to do in terms of specificity. Frankly, only having been doing CF for a year, I dont really know what's realistic to expect for 12 months from now. In the meantime, I need to focus on being disciplined and strategic about the way I approach training, rest, recovery, and nutrition.
I have developed my gameplan for the first phase, and it starts on Monday and goes until Jan 23, after which I will reevaluate with Ben and design the next phase.
Regarding nutrition, I will develop a gameplan for the first phase by Jan 6. Right now I eat paleo most of the time (85-90%). Need to get specific.
These are my CF goals for 2010 so far:
1. Maintain/Improve balance between CF and personal life.
-With a new baby coming, I need to be more efficient with the time I spend at CFNE. I know that by training smart I can make enormous progress without selfishly neglecting family. They are my first priority. I need to focus on this and stay present to it. While I love CF and CFNE and our community, ultimately I do CF to improve the quality of my life outside the gym, today and in the future. This goal is more specific and measurable than it might sound. Nicole will give me accurate, specific feedback....
2. Develop and stick to short/intemediate term training gameplans.
-Without clarity on expectations as mentioned in #1, I need to focus on what I can control - Developing weekly, monthly, and "phase" training strategies and sticking to them instead of training without focus and randomly jumping from one "strategy" to the next.
3. Enforce stricter standards of movement on myself during WODs.
-Train like I have a judge next to me during all wods. Be disciplined about calling fouls on myself. I need help on this. Feel free to foul me any time. I probably will not bite you. Use Ben's RED MEGAPHONE as needed.
4. Improve major goat - Running.
-Need to specify intermediate/long term goal on this, but in the meantime, I will develop and execute on a weekly/monthly action plan for impoving running technique by Jan 6.
5. And finally, 2 short term goals just for fun ---- I will OHS 225# and do 50 Pullups in JANUARY 2010.
Reply to this
2010 Goals:
-10 REAL double unders (without double jumping)
-15 consecutive pull-ups
-HSPU (one would be nice)
-Sub 7:00 mile
-95# C+J
-4-5 days of Crossfit (at CFNE or at home)
-Less focus on the clock and more attempts at Rx WODs, even if it means (much) slower times
-Complete 1-2 triathlons
-Kick the chocolate addiction (hardest goal of all?!)
-Continue to draw inspiration from Jen, Lori, Michelle and other amazing CFNE women that body size does not determine strength
Reply to this
CFNE 2010 Goals
1. Lose an additional 10 lbs (by 6/30/10)
2. Achieve those Pack benchmarks yet to be achieved, specifically:
a. 5 pull ups
b. 5 bar dips
c. Head to 1 abmat HSPU
d. 1 consecutive DUs
e. 20 secs L-Sit
f. #70 overhead squat
g. #185 dead lift
3. Conquer fear of box jump
4. Complete rope climbs
Reply to this
Conquer my two biggest goats:
1. Overcome my fear of the box jump. Do unbroken box jumps (increase by 5 per quarter?)
2. Stop doing "single" double-unders. Do 10 consecutive double-unders
Also:
3. Improve "kipping" part of pull-up and rely less on muscling through. Do 10 unbroken kipping pull-ups (15 would be a bonus).
4. Do a HSPU
Reply to this
For one
Get Down to CNFE more
train smarter listen to my body
stay healthy no injuries
complete my level one (April 3-4)
improve my METCON
Beat my goats
become more fit.
Reply to this
Here are my 2010 goals -
50 Pullups (@41)
20 HSPU (@10)
Fran less than 6min (@7:30)
Deadlift = 300 (@275)
C&J = 175 (@145)
Good Luck Everyone!
Reply to this
First of all, thanks to EVERYONE at Crossfit for all your encouragement these last 6 months. You guys are all fantastic and so supportive. Even at the ungodly hour of 5:30 am every day, it's a great feeling walking through those doors first thing in the morning (and, usually, a great feeling crawling out the doors after the workout). I'm looking forward to a great 2010. So here are my goals...
1. 15 unbroken pullups and figure out this kipping thing (my biggest goat)
2. 20 double unders
3. 5 handstand pushups
4. 5 ring dips
5. sub 6:30 mile, 2:40 800 meter run
6. 7:25 2k row, 1:20 500 meter row
7. improve my form on all movements
8. Fran rx'd
9. Stay paleo (can't stop a good thing going), and continue to drop the pounds
Reply to this
2010 goals
-get to Cf at least!! 4 times/week,I'd like 5-6 but with kids?? it is a challenge
-get kipping pull-ups
-achieve real push-ups
-try not to run as if there is a 40 lb weight on my back
-continue "real" box jumps(got my first in 09)
-master double unders(to master you must first be able to do one so I guess that is my real goal)
-try to keep injuries to a minimum by being smart and careful
-lose 5 more pounds(lost 10 so far)
-paleo as much as possible
Reply to this
2010 goals
-get to Cf at least!! 4 times/week,I'd like 5-6 but with kids?? it is a challenge
-get kipping pull-ups
-achieve real push-ups
-try not to run as if there is a 40 lb weight on my back
-continue "real" box jumps(got my first in 09)
-master double unders(to master you must first be able to do one so I guess that is my real goal)
-try to keep injuries to a minimum by being smart and careful
-lose 5 more pounds(lost 10 so far)
-paleo as much as possible
LOVE CROSSFIT-thanks to everybody,especially all those who are so encouraging!!!!
Reply to this
fitness goals 2010:
1) eat better, drink more water, eat protein with in 30 min after workouts
2) be patient with injures and know when to lay off
3) more stretching (daily)/yoga incr 2xs a week
4) 1 hspu no mat
5) consistent 5 pull ups during wods..dont fatique at end of wods to 1-2
6) learn form to row so actually register #'s
7) learn form/ technique for bar,strength wods..dont be intimated by it
8) incorprate 24" box into wods
9) learn consecutive box jumps (5 would be nice)
10) fully extend at top of box
11) improve on double unders.. no jumping in between
12) 3:25 boston
13) do cf 2-3xs a week minimum
Reply to this
2010 Goals
55 PUs
75 DUs in 2 min.
6:15 1 mile
C&J 250lb
OVHD SQ 200lb
5:00 Fran
5 cons. MUs
sub 1:30 500M row
300 BS
1-2 triathlons
Reply to this
2010 Goals:
1. Continue to eat Paleo at least 80% of the time
- Non-paleo days - Moderation - try not to binge like it's my last day on earth
- Paleo days - incorporate more protein at every meal/snack, and more veggies/less fruit; cook more
2. Come to CFNE 4-5x a week
3. Do a real pushup by the end of January (almost there!) - continue with training that Mat gave me
4. Do a kipping pullup
- Work on moving my way down the bands and doing negatives during the warmup
5. Break 100# C&J
6. Do a WOD Rx'd
7. Perfect form on Oly lifts - try to attend at least 1 Oly lift class/week
8. Better sleep habits/routine - try to get at least 6 hours of sleep/night
9. Mental toughness - work on powering through the WODs and not giving up or being afraid - and believing that I can actually crush it!
Thanks to all who have helped me in 2009! Everyone's support and coaching before, during, and after the WODs has been huge. It means a lot!
Reply to this
1. Improve my sleep habits - get at least 7 hours per night
2. 30 muscle-ups straight
3. 50 pull-ups
4. 6 min mile
5. Do "Heavy Grace" Rx'd
6. 230# clean-and-jerk
Thanks to Ben for being the world's greatest trainer. Thanks to all the CFNE coaches - Heather, Mat, Harry, Michelle, Jen - for your constant encouragement. And thanks to all the CFNE athletes for pushing me every single day, every single WOD - you guys rock! Here's to a kickass 2010!
Reply to this
2010 Goals
1. CF 4x/week
2. Check my ego at door, push my personal limits (stay positive)
3. Reach Optimal Racing Weight by 4/10 (182/10%BF)
4. "Compete in" and not just complete triathlons/CF competition
5. HSPU/Ring Dip/MU Injury free
6. Master DU's (10 by 2/10, 50 by 6/10)
7. Row 1:35 500m, 7:15 2000m
8. 30 PU's by 3/10 (@20)
9. Improve form on all movements
10. No Excuses!!!
Reply to this
My main goals for 2010 are to improve my metcon (no more crapping out after round 2) and mental toughness (stop staring at that damn bar!):
1. Get back on the paleo bandwagon ~80%
2. 7 min mile
3. Master Double Unders (20 unbroken)
4. Master butterfly pullups
5. 300# DL
6. 1:40 500m row
7. Sub 6 min Fran
Reply to this
Still new to the whole CFNE thing, but here goes:
1. Go to CFNE 3-4x a week
2. Follow Paleo diet as best I can
3. Be able to do 1 kipping pu by 6/30/10
4. Be able to do 1 HSPU by 12/31/10
5. Be able to do double unders (more than 1 at a time would be good) by 3/31/10
6. Stay focused and believe I can do it!
Reply to this
These are just my physical goals… there are others, of course... But I really feel the physical ones will help with the other ones too…
1.) Priority has to be getting my shoulder better through more rehab, trying to avoid surgery and recover 100%. Hard to do with torn labrum and cartiledge, but working on it every day.
2.) Break up with Starbucks. ASAP.
3.) Continue to eat better, and get lean. Put on about 5 pounds this year that are not needed!
4.) Run that half marathon… Trained this year but did not do it. Want this under my belt!
5.) Sleep more on work nights. I think better on 7+ hours.
6.) Provided my shoulder is on board with all of this, I need to get kipping pull-ups in 2010. I know I can do it.
7.) Finally – get to CF more. Hard when I live far away, but need to make it happen. Love you guys =)
Reply to this
-All WODs RX
-10 double unders by 2/1
-210 OHS by 6/1
-6:05 mile this summer
-45 pullups by 4/1
-320 back squat 5/1
-sub 13:00 Nancy next time it is done
-15 HSPU 3/1
-take olympic lifting cert this year
-work to stay as close to paleo as possible along with a new paleo recipe once a month
-stretch after every wod
-monitor my sleep and recovery to ensure less injuries and better health
-try to get more firefighters involved in crossfit
Reply to this
My goals for 2010:
1. Heal my knee and rebuild stregth in my legs.
2. Butterfly pull-ups
3. HSPU (no mats)
4. Consisant 4 days a week at CF (minimum)
5. Do more stretching by incorporating yoga into my schedule 1xper week.
Reply to this
1. all wods rx'd
2. run nashville 1/2 marathon on 4/24/10
3. crossfit 4-6 days a week.
4. 10 unbroken pull ups by 3/1
Reply to this
2010:
1)Lose the gut (15#s)
2)Improve 1 mile by at least 1 min
3)Rx Fran
4)perform at least 3 moves yet incomplete (HSPU,Rope climb, double under)
Reply to this
Twenty Ten Goals
1. Ben and Heather married,oops 2009 goal/check
2. Real push up (heal bruised,scabbed knees)
3. Keep ladies room clean and stocked
4. Reverse last two numbers on the scale
5. Latte ONCE a day (sell Starbucks stock)
6. Turn 61
7. New grandchild (roll over from 2009 goals)
Reply to this
Keep weight below 190 for year
6:20 mile
50 DU
Repetitive HSPU
30 Pullups
Help Ronda
Help kids
Help me.
Reply to this
Love you Sean! Thanks.
Reply to this
2010 Goals
1. Run Pegan Hill sub 5 before 6/1
2. Run a 2010 marathon at sub 3:40
3. Find muscles in my stomach (work on my core)
4. Do Paleo 80% - no processed sugars at all
5. 5 PU's in row by 5/1
6. 100 Burpees in sub 8
7. Helen under 10:30
8. FGB above 200
9. 500 row under 2:00
10. Back Squats @135
may add more...
Reply to this
2010 Goals:
1. 20 pullups (by June)(@ 9-10)
2. HSPU (@ 0)
3. 10 unbroken DU (@ 1)
4. 285 DL (@ 205)
5. 7 min mile
6. More positive outlook and more supportive to others
7. 80% Paleo
8. Get out of my own head during workouts
Reply to this
My 2010 goals are to:
1. Give 100% in my w.o.d.s (not to be scarred when I walk in the door and reserve energy on account of fear).
2. RECORD everything.
3. Continue to work on form during Olympic lifts.
Reply to this
Goals for 2010:
24" box 20 continuously, no hesitation
50 straight DUs (at 14 now)
HSPU 5-10, shoulder depending, at 0 now
MUs 5, shoulder depending, at 0 now
2 more CF certs, nutrition books, take every chance to educate myself
sub 4:30 Fran (5:17 now)
40 pullups (at 28 now)
C2B continuously (1 at a time now)
BALANCE my passion for fitness with my life. Finally, HARRY, we love you! Your first goal did not go unnoticed.
Reply to this
BIG plans for this year, and THANK GOD for CFNE!!! As I have said before, I am So thankful I found you all and you know you all keep me here in Beantown
Here we go...
• Rehab my knee/quads: regain strength by 60%, be able to run, do circular kicks, jump/acrobatics again, AVOID SETBACKS
• Stay paleo 90%, plus zone blocks 5day/wk
• Clean/Perfect technique for ALL O-lifts
• Get back to being able to do the WOD; modified Feb, 70% Rx March
• Set benchmarks to the CF 20 Fitness standards
• Set one goal to obtain EACH month. Kill my goats.
• CF at least 4x/ Capoeira at least 3x/wk
• Improve recovery with set nutrition and sleep
2nd Quarter: April - June
• WOD 95-100% Rx
• Back to teaching/training capoeira at full capacity and participating in events/competition
• Quad/knee back to 80% strength
• Body Fat: 15% by June 1
• Re-Set benchmarks to the CF 20 Fitness standards: improve 25%
• Improve my focus/intensity when training, go for it always, NO hesitations
- maybe move closer to the CF gym, or move into it... just kidding.
Overall & Second half of year July-Dec
• Re-Set benchmarks to the CF 20 Fitness standards: improve 50%
• Maintain: Body fat at 15%, nutrition, CF & training schedule
• Participate in at least one CF competition
• Participate in at least one capoeira competition
• Travel to train capoeira at my level once/month
• Get my CF Level 1 cert., and continue on this path…
• Remain basically injury FREE
• Improve my focus/intensity when training, go for it ALWAYS, no hesitations
• Break 25 pull ups, get one muscle up, lots of DUnders, and a few rope climbs-- kill my goats!
Reply to this