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

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.”