I meant to post these a long time ago, but somehow never got around to it. Anyways, I figure better late the never. Here is the long list of goals I hope to accomplish in 2009 as I continue to do Crossfit. Some of these are a hell of a stretch, some should be easy, and others are total unknowns. All of them, though, are nice concrete numbers to aim for, which should provide some great motivation, accountability and something fun to look at in December.
"Current PR's" were updated on December 17
* Indicates that I have not attempted a PR in the last year, so the numbers are estimates based on similar performances in training (e.g. 5RM, runs of similar distance, etc).
So, there you have it. I think I have my work cut out for me. I love the range of abilities represented by these goals: strength, power, endurance, stamina, balance, coordination, speed and so on. The "What is Fitness?" article says it best:
"Current PR's" were updated on December 17
| Exercise | Current PR's | 2009 Goal |
| Squat | 375lbs (done!) | 365lbs |
| Deadlift | 455lbs (done!) | 455lbs |
| Bench Press | 295lbs* | 315lbs |
| OH Press | 195lbs (done!) | 195lbs |
| Squat Clean | 275lbs (done!) | 275lbs |
| Power Clean | 265lbs (done!) | 265lbs |
| Clean and Jerk | 235lbs | 255lbs |
| Split Jerk | 235lbs | 255lbs |
| Snatch | 195lbs (done!) | 185lbs |
| Power Snatch | 175lbs (done!) | 165lbs |
| OH Squat | 205lbs (done!) | 205lbs |
| Crossfit Total | 1015lbs (done!) | 1000lbs |
| Powerlifting Total | 1115lbs* | 1135lbs |
| Pull-ups (dead hang) | 21 (done!) | 20 |
| Pull-ups (kipping) | 40 (done!) | 40 |
| Pull-ups (weighted) | 125lbs | 150lbs |
| Push-ups | 70* | 100 |
| Handstand push-ups | 10 | 15 |
| Sit-ups | 100 (done!) | 100 |
| Air Squats | 100 (done!) | 100 |
| Run 400m | 1:06 | 0:55 |
| Run 800m | 2:46 | 2:30 |
| Run 1600m | 6:00 | 5:30 |
| Run 5000m | 22:22 | 20:00 |
| Run 10000m | 52:27 | 48:00 |
| Run 15000m | 01:27:15 | 01:15:00 |
| Front lever hold | 1 sec | 10 sec |
| Back lever hold | 10 sec | 30 sec |
| Advanced tuck planche hold | 0 sec | 10 sec |
| Free standing handstand hold | 8 sec | 60 sec |
| Fran | 4:30 | 4:00 |
| Murph | 32:29 | 30:00 |
| Cindy | 28 rounds (done!) | 28 rounds |
| 30 muscle-ups for time | 4:09 | 4:00 |
| Filthy Fifty | 24:35 | 20:00 |
| Nate | 9+ rounds | 12 rounds |
| Helen | 9:33 | 9:00 |
| Tabata Something Else | 398 | 440 |
| King Kong | Can't do it | Do it |
* Indicates that I have not attempted a PR in the last year, so the numbers are estimates based on similar performances in training (e.g. 5RM, runs of similar distance, etc).
So, there you have it. I think I have my work cut out for me. I love the range of abilities represented by these goals: strength, power, endurance, stamina, balance, coordination, speed and so on. The "What is Fitness?" article says it best:
Our fitness, being “CrossFit”, comes through molding men and women that are equal parts gymnast, Olympic weightlifter, and multi-modal sprinter or “sprintathlete.”
