2011 Goals

Hi all, here is our blog for your 2011 fitness goals.  Please respond in the "comments" section to post your goals.  You should really force yourself to make measurable goals (ie, don't say "get stronger", target particular lifts with particular number, etc).  If you need help making these goals, meet up with a trainer to help you out!

Comments

[Adrian Mejia]

420lb-Deadlift..Currently 355lb
315ib-Back Squat..Currently 286ib
200ib- Snatch..Currently 145ib
255ib- Clean&Jerk.. Currently 180lb
3 min Fran..Currently 4:45min
30 rds of Cindy.. 20 rds last time I tried.
6 min Karen.. I hate wall balls..

[Hannah Adams]

200lb back squat
sub 5 fran
10 strict pullups
muscle up
diane rx
butterly pullups

[RIEP Crossfit Atlanta]

2011 Goals:
- Fran Continued! I love this workout so much that I want to keep improving my glorious numbers and eventually have it closer to my credit score.
- Flexibility: Bethanie and I talked about how to measure this one, but I am not sure how to just yet.
- Squat Cleans during workouts need to be improved. I get so beat up on these so I am going to improve my Elizabeth time.
- Pullups in workouts. I lose grip, I really do not "kip" rather I flail like a banchee oh so gracefully on the bars. (See Fran comment - main reason)
- Level One Cert is in the books for February so I need to pass a test that has nothing to do with my current occupation...that is real motivation to study.
- Started Paleo mid-summer and really enjoyed the results with some fun weekends, so I am going to continue with limited cheat meals.
- Continue my domination of KURT
- Healthy Knee must be maintained

[Andy Bayles]

1. Sub 3:00 Fran. Currently in the 3:30-3:50 range
2. Sub 17:00 Filthy 50. Last one was 18:30ish
3. 220+ kg deadlift. Currently at 204 kg
4. ability to do pistols without a kettlebell
Increase R.O.M. with HSPUs using parreletes (Sp?)
100 kg snatch

AB

[Ryan Tyler]

i can't edit my original post.

1:30 l-sit on paralettes

[kba_cfatl]

Goals from last year:
1. Muscle ups in a WOD - I did not meet this one (because I still can not kip), but I did get a strict MU which was not planned. This year, try Nate or something with a low number of MUs.

2. Body Weight Snatch - I overestimated when I made this one. But I am only 3-4kg away from this. I did not expect I would have gotten this close. Thanks to all the coaches and their patience for this. This year I want to get above BW.

3. Better WOD times - One was a sub 10min Fran which I got (about 7min something)

4. Double Unders - they are better, I can string some together and not slam my feet into the ground.

5. Running - my goal was to not walk in WODs. I sort of met this.

6. 2*BW squat - almost, I am about 8kg away from this and have not tested my 1 rep BS in a while.

7. Strict HSPUs in WODs - I think I did this when the WOD had a lower amount

Accomplishments I did not plan:

BW Bench press
Attend weight lifting meets
CF Level I certified

New goals:

Standing back flip - it would be so awesome

Handstand walk

Try to do at least some mobility work each day

Eat more vegetables and less Larabars

[Ayeong]

I must confess that crossfit has rejuvenated my fitness goals. I have learned so much under all the great CFATL trainers, especially Mike K. I appreciate all your mentorship and patience in getting this old fart performing efficiently. The same goes to all the mid morning crew for the support, friendship, and commaderie in getting the best of our individual efforts.

The following is my short modest 2011 GOALS list.

1. EAT well. I know no matter how well I perform in the box, poor nutrition will negate all the hard work. I MUST learn to eat well.

2. RX in all benchmark WODs ... no more sandbagging.

3. Improve TECHNIQUES
(a) Correct O-lift techniques especially SNATCH, OHS. These are my two most hated lifts. I must forge forward and just do it!
(b) Double-unders, MU, Rowing, Kipping PU, Ring dips

4. Handstand push-ups and handstand walk ... its time to complete 5 reps of HSPU in a row and complete 10m of handstand walk

5. Add 20K PR for Back squat(104K) / Front Squat(100K) / Deadlift(142.2K)

6. Fran RX under 10 mins

7. 30 Muscle-ups under 10 mins

8. Fight Gone Bad 300 points

9. Conditioned and ready for Level 1 CF certification

10. Pay attention to daily Mobility WODs!

11. Complete 2 marathons ... at least finish one under 3:45

12. Start training for 2012 duathlon/triathlon season

and lastly stay injury free.

I wish all a happy 2011 ...... now, everyone, party like a rock star!

[Ryan Tyler]

this is going to be updated. for now:

sub 4:30 Fran

dead lift 475

qualify for regionals (or whatever is after sectionals)

back tuck

increase oly's by a ton. will quantify this later

eat much better. will quantify later. i was thinking of something like Paleo at least 5 days per week. or only eat bread or pasta x number of times in the year. eat something green every lunch and dinner

rest at least one day every week.

"mobilize" every day. i mean every dang day.

lets hold eachother accountable for these goals. pablo, i will be asking how you're coming on your goals so be ready.

[Pablo Vega]

My list is a bit ambitious, but no one got ahead by thinking small... so here it goes:

-400 lb Deadlift (currently 286lbs)
-340 lb Back Squat (currently 225 lbs)
-Increase my endurance during lighter weight hi-rep squats (thrusters destroy my legs)... to quantify it let's say a sub-5 Fran (haven't done Fran so don't really know what to shoot for at the moment)

-Sub 8:15 Helen (got a 11:15 yesterday)
-Get FU%$#@ING Double Unders!!! (Currently my CrossFit frustration)
-Sub 21:00 5K (currently 24:50)
-Sub 5-min mile (currently 5:58)
-Butterfly Kip PU (I can sometimes string about 3 to 5 of them together, I want to be able to do them in WODs regularly)
-Do Handstand Walks and Freestanding HSPU
-Do Pistols (never done them before)

Get on the board in CFATL for a benchmark WOD (Running Stuff or Body-Weight/gymnastics WODs may be my best option. i.e. 30 MU for time) I've never tried it, but ever since I got my first one in mid-September, I've been increasing the amount I can do. My best is 8 back-to-back w/o getting off the rings (this could change (hopefully) after Friday's WOD)

-230 lb Clean (currently 160 lb - could change after Saturday's WOD)
-175 lb Snatch (currently 125 lb) Both of these with good proper technique, my form could definitely use some work right now...
-Along these lines... Complete workouts like Grace Rx'd (in a decent amount of time)

Win the next Paleo challenge (look out bi%$#es)
Coach and help people (I signed up for the February Level 1 Cert)

So there ya go, Happy 2011