December 19, 2006
December 21, 2006
Goals for the new year anyone? Lets take some time to set specific goals to work towards in 2007. I have a few training goals I am aiming for:
500Lbs Deadlift
30 Pullups
225 Overhead Squat
sub 7:30 2000M row
muscle ups
100 32 kg Kettlebell snatches in 5 minutes
Thats off the top of my head. Anyone care to share?
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* Run an 8 minute mile
* 50-75 push up
* 20 pull ups
* Straight arm rings press handstand
* Double full on floor exercise
* Lead climb 5.11
* Start sprint training
* Improve O-lift techniques
Muscle up!
Kipping
2x’s bodyweight DL( Maybe I should loss a little more weight, LOL!)
Learn and perform snatch well with the OLY bar.
For now that’s good.
jen
*Injury free 2007
*Muscle up(s)
*330 Fight Gone Bad
*Bodyweight clean/jerk
*2x Bodyweight deadlift
*Improved form on punches/kicks
*Improved shoulder/hip flexibility
Fred
All the Crossfit North Level II standards. Biggest weakness is in chest pushing strength–dips, weighted dips, bench press, pushups.
sub 22 6k row – about 23 now
over 425 dl – last max was 365
bw ohs X 15 – right now can do 165 X 4 at 172 bw
30 rounds of cindy – previous best was 26
30 handstand pushups – previous best was 15
55 pullups – previous best was high 30’s
5 minute mile – previous best was 5:12
double bw back squat – previous best was 265 X 3 at 172
Hmmm, let’s see…
-Be able to handle 20lbs overhead
-Do Oly lifts with weights, not just the barbell
-DL 155lb!
-1 minute L-sit
-10 chin-ups and 5 pull-ups!
-Incorporate more stretching and flexibility work (for safety and for bellydancing, hehe!)
-for Krav, be able to last 20 secs without feeling pukey when sparring!
-Freestanding handstand, even for a few seconds
Another goal would be to internalize the science behind all this. Nutrition, hypertrophy, periodization, conditioning, etc.
Think that’s it for me!!
Crossfit:
25 rounds “Cindy” (current PR 18)
STRICT Muscle-up
Sub 5 min Dumbbell Fran (current PR 6:33)
45 pullups (current PR 33)
BW OHS (current PR 165)
15 HSPU (current PR 8)
550lb Deadlift (hey, we got the whole year, right?
Grip:
Ironmind Coc#3 (PR 2.5)
Bend Ironmind yellow nail (PR 2 white nails at once)
Pinch 2×45’s (one hand, that is)
Tear a full deck of cards (PR 43 cards, this one’s coming soon)
Strongman:
Competing in the Waldorf contest in May 2007 is really the main thing, but there are a couple PR’s I would like to hit:
330lb Atlas stone to 54″ platform (current PR 300lb to 48″)
250lb Log Overhead (current PR 215 on a 12′ Log)
Oh yeah, and a 300 APFT score without spcifically training for it (current PR 276)
Some lofty goals, I’ll admit, but most of those are just trying to play catch-up with Russ.
I think the Kimchee and Soju can get you there
Beat 20 min. in my combo:
10 times up the exorcist stairs
20 pull ups
20 knees to elbows
100 push ups
I am holding steady at 22:45 min. right now…
– 25 pullups
-dog park hill backwards bearcrawl w/o stopping
– Rutyna
* Row an 8 minute 2K
* 20 pull ups
* Bench 175 lbs
* Do a handstand
* Sub-40 min 10k run
* Find some place to learn kettlebells
* Hold Kakasana for 1 minute
* Hold 15 lb dumbbell lateral raise for 1 minute
* Achieve decent proficiency in Spanish
Steven, I am an RKC instructor, so if you are in DC, I can teach you Kettlebells. Once you get going with those, lateral raises won’t seem very important.
*Eat. Constantly eat. Get my weight back up around #185. 3 large meals and 3 meal replacements per day.
*Get a 330 on the APFT. PR is a 315
*Strict muscle up!
*2x BW DL
*Improved flexibility
*Run a 50k
Gaining weight and running don’t work so well together, so one of these may have to give. Thoughts on food and eating?
Tom – Stupid question, what’s RKC? =