My 2009 Goals

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












































































































































































































ExerciseCurrent PR's2009 Goal
Squat375lbs (done!)
365lbs
Deadlift455lbs (done!)455lbs
Bench Press295lbs*315lbs
OH Press195lbs (done!)195lbs
Squat Clean275lbs (done!)275lbs
Power Clean265lbs (done!)265lbs
Clean and Jerk235lbs255lbs
Split Jerk235lbs255lbs
Snatch195lbs (done!)185lbs
Power Snatch175lbs (done!)165lbs
OH Squat205lbs (done!)205lbs
Crossfit Total1015lbs (done!)1000lbs
Powerlifting Total1115lbs*1135lbs
Pull-ups (dead hang)21 (done!)20
Pull-ups (kipping)40 (done!)40
Pull-ups (weighted)125lbs150lbs
Push-ups70*100
Handstand push-ups1015
Sit-ups100 (done!)100
Air Squats100 (done!)100
Run 400m1:060:55
Run 800m2:462:30
Run 1600m6:005:30
Run 5000m22:2220:00
Run 10000m52:2748:00
Run 15000m01:27:1501:15:00
Front lever hold1 sec10 sec
Back lever hold10 sec30 sec
Advanced tuck planche hold0 sec10 sec
Free standing handstand hold8 sec60 sec
Fran4:304:00
Murph32:2930:00
Cindy28 rounds (done!)28 rounds
30 muscle-ups for time4:094:00
Filthy Fifty24:3520:00
Nate9+ rounds12 rounds
Helen9:339:00
Tabata Something Else398440
King KongCan't do itDo 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.”