This year brings a lot of change for me. My wife will be having our fourth child in August! This is my last year in my “30s”. With four children age 5 and under, I am going to need lots of energy!! So time for me to get back into CF!! Because the baby is due in August, I’ve decided to try to reach these goals by then. Here they are!
- Migrate to the Zone diet by March 1
- Do 15 unassisted pull ups
- Do 50 burpees
- Do 25 unbroken Double Unders
- Run 5k in under 30 minutes
- Front Squat my weight
- Shoulder Press 135lbs
Some of the weight lifting stuff I am not sure about because it has been a very long time since I’ve done a CF workout and I don’t know how far I’ve regressed. I thought about including a target weight for myself, but then realized that weight is no indication of health. So I’m leaving that out. I will go by how my clothes fit and how much energy I have.
Learn how to do the HSPU with confidence
Perform more than 20 kipping pull ups without losing momentum
Deadlift 1RM 345 lbs, current 325 lbs
Power clean 245 lbs, current 205 lbs
Run a 10k without stopping
In short my overall goal is to be in the best shape of my life by the end of the year. This will be measured by re-doing each of the WODS I did in April 2010 (by my records that was when I was my fittest) during the period of September - December 2012 and beating them. I am giving myself a 3 month window in case I don’t beat a WOD I can come back to it and try again. I know that this is not an exact measure and I will probably know if I have reached this goal, however, I would like something tangible in order to test myself.
Other goals:
Beat my PR in the PARE (our physical aptitude test at work) of 2:59.
Do 5 un-broken free-hold handstand push-ups (I am really into handstands right now).
Do a straddle press to handstand (did I mention that I am into handstands right now?).
Do a human flag (we’ll try to tackle this together LSM)
Complete 20 Unbroken double unders
Complete Fran as Rx’d under 5 minutes
Follow the Big Dawg workouts as Rx’d
Follow the pack workouts by mid-year as a benchmark to getting to Big Dawg
Complete the Recon Ron pullup program (on Round 6 at the moment)
Thursday of last week I thought I was having a Heart Attack! No Joke, I had to walk out of my class that I was teaching and get myself composed. Needless to say I did not have a Heart attack but when I stepped on the scale at the Docs office on Monday morning and weighed in at 330lbs my jaw dropped. I am an ex-college football player, a multisport coach,a High School teacher, a husband and most of all a DAD. The wake up call has hit me square in the face. My Goal, get to 280 by June and 250 by xmas. Confidence is high but my body tells me different.
Thursday of last week I thought I was having a Heart Attack! No Joke, I had to walk out of my class that I was teaching and get myself composed. Needless to say I did not have a Heart attack but when I stepped on the scale at the Docs office on Monday morning and weighed in at 330lbs my jaw dropped. I am an ex-college football player, a multisport coach,a High School teacher, a husband and most of all a DAD. The wake up call has hit me square in the face. My Goal, get to 280 by June and 250 by xmas. Confidence is high but my body tells me different.
Don’t rush it. Forget “I used to be able to ...”.
Start small, build steadily. Slow gains are long term gains.
cheers! brand new to CF.
so far been up to doing the scaled versions for about 2weeks now.
goals for 2012 are to be consistent in both workouts and diet lifestyle changes
loose 20lbs
5 unassisted pull-ups
feel better, have more energy and be more fit.
here’s to cross-fit and a new way of doing things!
Thursday of last week I thought I was having a Heart Attack! No Joke, I had to walk out of my class that I was teaching and get myself composed. Needless to say I did not have a Heart attack but when I stepped on the scale at the Docs office on Monday morning and weighed in at 330lbs my jaw dropped. I am an ex-college football player, a multisport coach,a High School teacher, a husband and most of all a DAD. The wake up call has hit me square in the face. My Goal, get to 280 by June and 250 by xmas. Confidence is high but my body tells me different.
Don’t rush it. Forget “I used to be able to ...”.
Start small, build steadily. Slow gains are long term gains.
Thanks, that is exactly how i am taking it. after 1 week down to 320. Staying the course of WODS, should I be supplementing with running and or weights?
Thursday of last week I thought I was having a Heart Attack! No Joke, I had to walk out of my class that I was teaching and get myself composed. Needless to say I did not have a Heart attack but when I stepped on the scale at the Docs office on Monday morning and weighed in at 330lbs my jaw dropped. I am an ex-college football player, a multisport coach,a High School teacher, a husband and most of all a DAD. The wake up call has hit me square in the face. My Goal, get to 280 by June and 250 by xmas. Confidence is high but my body tells me different.
Don’t rush it. Forget “I used to be able to ...”.
Start small, build steadily. Slow gains are long term gains.
Thanks, that is exactly how i am taking it. after 1 week down to 320. Staying the course of WODS, should I be supplementing with running and or weights?
Get down below 200# (Currently 225#)
DL 325# (Current PR 255#)
Press 155# (Current PR 110#)
Back Squat 225# (Current PR 150#)
CFT 700# (Last CFT 410#)
10 Dead Hang Pull-ups (Currently 1)
Run 5k in 25:00
Learn to kip
Get a handstand push up
Get a muscle up
Successfully use the zone diet
Yet to do (in no order)
- 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
Done
- 1/2 Murph, doing real pull ups (have been doing assisted to date) —> actually did a full Murph so killed this one
20 dead hang pullups
10 Free Handstand Pushups. I can currently hold a free handstand about 7 seconds but lose balance after that
Bench 315 (currently at 260) (I’ve benched 315 before but I was 235 not 205 and I was powerlifting not crossfitting. It’s been two years since then)
Snatch 225
Clean 275 (currently at 245)
Deadlift 450 (currently at 365)
BS 405 (currently at 315)
Clean and Jerk 250 (I’m at 225)
Just started crossfit with a bunch of guys and my goals are:
1. Finish CF DW’s for the last 47 days im here with them
2. Continue on my own once i get home
3. Be able to run 1.5 miles in under 10:30
4. Lose 10-15 lbs.
5. Make AF Soccer Team (hardest goal)
6. Be able to run 5k without stopping in under 25 mins
