We had a 2 year old topic hanging around.
Time to start afresh.
Personally, mine is simple, and borrowed from Frosty; No new injuries.
Getting past some of the old ones would be nice too, but I’ll take no new ones if I can pull it off.
It will require a sensible balance of; training and rest, pushing myself and knowing when to hold back, good nutrition and cheat meals (days, oh, let’s be honest, weeks). And as I’m fairly determined to do most of this while still training at home, better understanding of functional anatomy, attention to mobility work and learning how to address some very ingrained bad motor patterns.
my goals for 2012 are as follows:
a much cleaner diet, with fewer cheat days
1 handstand push-up
10 unbroken pull-ups(and learn how to kip)
learn double-unders(may need to buy a new jump rope for that. mine is kind of thick)
150kg back squat
200kg deadlift
press 90kg
I believe that these are achieveable and I am on track to achieve these goals this year.
John St John
41 y/o -January 24-2012 (get the birthday out of the way early)
Front Squat 250 Currently 185
Snatch 95 with good form (currently at 65)
10 dead hang pull ups unbroken
slam dunk again
Starting training with a BrandX Trainer to improve strength and explosive power for jumping. Hopefully maximum effort plus guided training will help with Squat, Snatch and dunk.
Dead hang pull ups will be commitment
Plus have a goal to complete new business plan by end of Q-1 but that’s not really a fitness goal.
Starting training with a BrandX Trainer to improve strength and explosive power for jumping. Hopefully maximum effort plus guided training will help with Squat, Snatch and dunk.
2011 was a great year for me. I finished a 2-year evaluation of a high-glycemic diet coupled with intensly retarded physical activity and returned to Crossfit. The return met my expectations and within 6 months I recovered or exceeded all previous performance values. Plus I met some wonderful people and got to drive by BrandX!
This will be the year that three CF movements become achievable for me.
1. I shall conquer the double-under. No more subbing 3x single-unders. There’s zero reason why I can’t learn them.
2. I shall do unassisted HSPU’s. Yes, there is a strength element to this one, but I believe that I have, or am close, to being able to do them. No more bands.
3. The muscle-up. I’ve never really focused on them before, so this year will be it.
I don’t expect that these will be the only achievements for the year. I hold a goal of two PRs per month to place on the “PR Board” at my affiliate. These include 1, 3, and 5rm versions of lifts, plus rowing and running PRs as well as other “buy in” sets that we are assigned (tgu’s, max ring dips, max pullups, etc). I don’t know what will be programmed on any particular day/week, so I feign from listing specific goal weights, reps or dates.
I finished a 2-year evaluation of a high-glycemic diet coupled with intensly retarded physical activity and returned to Crossfit.
I shall do unassisted HSPU’s. Yes, there is a strength element to this one, but I believe that I have, or am close, to being able to do them. No more bands.
Not sure if this is at all helpful, but my shoulder press to bodyweight ratio is about 75% and that lets me do 6 strict HSPUs. Also, I recommend getting shorter arms and a bigger head.
Great stuff!
My goals for 2012:
stay with good Paleo/primal diet
Complete a 5k in 27 mins
Complete a 10k in <1 hour
20 pullups
80 pushups
run 1 mile in 7 minutes
Fran as rx’d in <8mins
CF Total of 800lbs
AND…turn the household superhero into a headbuster freak with a CF Total of 800+.
(in no order)
- 1/2 Murph, doing real pull ups (have been doing assisted to date)
- Complete the Recon Ron Over The Top Pull Up Program
- 10 perfect handstand push ups
- overhead squat 100 lbs
- human flagpole, even if only for 1 second
- finally admit to myself, and consider myself, an athlete
I’m thinking that last one is going to be the hardest, though the human flagpole is close behind
(in no order)
- 1/2 Murph, doing real pull ups (have been doing assisted to date)
- Complete the Recon Ron Over The Top Pull Up Program
- 10 perfect handstand push ups
- overhead squat 100 lbs
- human flagpole, even if only for 1 second
- finally admit to myself, and consider myself, an athlete
I’m thinking that last one is going to be the hardest, though the human flagpole is close behind
split jerk bodyweight +50lbs (225lb total) for reps
complete 20 strict pull-ups with a 25lb load
complete 65 push-ups in 00:01:00 flat
run 1.5 miles in 00:08:00 flat
farmers walk my bodyweight for 300 meters
learn how to snatch and power clean (requires more coaching that a split jerk from a rack)
run 4 miles in 00:30:00 flat
My goal is not to quit, and stick as close to the 3 days on, one day off pattern as possible. I am getting fantastic results for my investment over the last 3 years. I’ve learned that slogging along through workouts 2 days in a row and then avoiding for another 3 days in a row doesn’t work for me. I am eating a ton of vegetables since May of 2011 ( I’ve never intentionally eaten vegetables before in my life) I have some semblance of an idea of what a good diet is, and I live by it in general. My lifestyle has been one of gradual improvement, so I want to continue to build on that.
lose 20kg
do 1 unassisted pullup
conquer DU’s
run 1km without stopping
be able to handstands and maybe even HSPU
in my wildest dreams…......a muscle up.
Pretty sure these weren’t here.
I didn’t see them go up in my subscription to this topic.
You may have typed them and forgot to click Submit Post? I annoy myself by doing that fairly often.
Pretty sure these weren’t here.
I didn’t see them go up in my subscription to this topic.
You may have typed them and forgot to click Submit Post? I annoy myself by doing that fairly often.
You could be quite right there, it wouldn’t be the first time I would have done that.
