2009 IS HERE! WHAT ARE YOUR GOALS?
Complete 4 Rounds for time:
250m Row Sprint
10 Push-up Burpees
10 Box Jumps
25 Double Unders
4 Big Fat Pull-ups (Belly buttonn must touch the bar)
*Subs= 6 Chest to bar Pull-ups / 8 Kipping Pull-ups / 16 Mod Pull-ups
What are our goals? Post some of them to comments today, we will be placing these goals on the Goal Board for all to hold you accountable for:-)
I have herd them all!
PS: I got stuck again at CFLA! Dam wind blew snow all over the road and trapped me in!
If anyone feels up to training today, I will be training at CFLA at 12:45pm (woke up late have to digest my food).
Coach Brandt
Posted by: Coach Brandt | January 01, 2009 at 09:43 AM
Ok, I'll go first for goals:
1. Qualify to CrossFit Games - this one is going to take alot of hard work day in and day out at CFLA, as only the top 3 make it.
2. 500m row in 1:50 - current PR is 2:01
3. "Fran" in 3:45 - current PR is 4:41
4. 1RM Deadlift 275# - current PR is 220#
5. Clean & Jerk 150# - current PR is 135#
6. 300 FGB - current PR is 265
7. For every CFLA WOD I miss due to working out of town, attend a CF in the city I'm in.
Posted by: Katrina Burton | January 01, 2009 at 11:29 AM
Brent
Complete 4 Rounds for time:
250m Row Sprint
10 Push-up Burpees
10 Box Jumps
25 Double Unders
6 Chest to Bar Pullups
15:25 RQ
Burpees killed me today..way more breaks between exercises than i usually take. Way to fly Jesse....Look out for KJ in the new year she has almost mastered the pullup.
Chad and Kat your workouts looked disgusting......
Have to think about goals for a few days.
Posted by: Brent | January 01, 2009 at 02:31 PM
Thanks for coming out for a workout KellyJo, Katrina, Brent and Jesse! Hope you all have a kick ass year at CFLA!
Coach Brandt
Posted by: Coach Brandt | January 01, 2009 at 02:36 PM
KJ
18:50 MOD
Had to double up with the ring rows as my pullups are not there...coming... but not there yet!
Wow!! That felt really, really hard today! Thanks for opening the gym up to us Chad...and thanks for the pep-talk after the WOD guys.
Happy New Year!
Posted by: Kelly Jo | January 01, 2009 at 04:12 PM
Mike
Some hardcore athletes at CF Lethbridge, working out on Jan 1st. Good stuff. Tam and I had to deal with the fury of Mo' Nature driving back from Edmonton today. Not fun.
Goals for 2009:
1) Do a Crossfit Level 1 Cert. Yeah, that's right.
2) DL 412.5# 1RM(2.5BW) Currently 375#
3) Clean and Jerk 225# Currently 175#
4) FGB over 300. Last PR 274 in July
5) Fran sub-5:00. Current PR 5:22
6) 500m Row sub 1:30. Current PR stuck at 1:30.9
7) 5km run in under 21 minutes. Last (and only attempt) at 23:52. Oh, and I'm dragging Kat with me on the next one. :)
Happy New Year!!!
Posted by: Mike | January 01, 2009 at 05:29 PM
Adam
Warm-up B (I think I remembered everything)
Still trying to find WODs with no equipment requirement, found the following at Petranek:
5 rounds for time of:
40 Walking Lunges
20 Push-up Burpees
Middle of round one I realized I was in way over my head, MOD'd on the fly
Round 1 - 40 Walking lunge
10 Push-up Burpees
Round 2,3,4 - 20 Walking Lunges
10 Push-up Burpees
Round 5 - 20 Walking Lunges
20 Air Squats (elbow was feeling funny, didn't want to hose anything this early in the year)
I like this one because I suck at burpees and need to get better at them. Way too many breaks and for too long though, it's just not the same without the support group.
Anyways, time = 22:20
Got some double under practice in.
Surprised myself by getting three in a row off the bat, then hit a light in the low ceiling and spooked myself. Managed to get a couple two in a row, and doing one has gotten much easier.
Goals: I haven't got a lot of scores yet, but I do have some discrete goals.
1) Get one pull-up (kipping)
2) Do 20 consecutive pushups (best = 12)
3) Find the positive values in 'Sit and Reach' (-2 3/4)
4) Increase vertical jump to 20" (current 18 1/4")
5) Dead lift body weight
6) Complete a WOD unmodified
7) Make Green
Hopefully I have some scores after I cross most of these off, so I can set some new goals.
Looking forward to 2009!
Posted by: Adam - Yellow | January 01, 2009 at 06:53 PM
Phew! These took me awhile but here they are. They will require some tweaking as time goes on but as of right now I have some dates to strive for!
2009 CrossFit Goals:-
Short-Term:-
1.Perfect my squat and pass green by February 15
2.Stretch two-times a day with roller. Minimum 20 minutes each time.
3.Set weekly goals in terms of completing daily WOD's. Examples:-
A.Do all wall-balls without stopping
B.Do all kettle bell swings without stopping
C.Only allowed to stop to catch my breath twice during each daily WOD.
4.Prepare meals the night before and eat according to my plan. Keep this strict for 2 months (Feb. 28) to see results and then re-assess.
5. My daily mantra: - Stay positive, motivated, and be aggressive!
Long-Term:
6.Back-Squat 1RM #285 by April 1st (current PR #245)
7.Front-Squat 1RM #235 by June 1st (current PR #200)
8.a) Press 1RM #145 by July 1st (current PR #135)
b)Push-press 1RM #155 by July 1st (current PR not recorded)
9.a) Dead-Lift 1RM of #375 by my birthday August 18 (current PR #305)
b)Dead-Lift 1RM of #400 by December 25
10.Sub 20 min in 5km run. (This one will take a lot of practice!)
Posted by: Jesse Kramps | January 01, 2009 at 11:06 PM