Post a short list of what you would like to achieve in 2010.
I use New Years and my birthday to look back and reflect. A chance to decide what I’m doing well and what I should change. Yes, I set goals physically at these times, but I also reflect on the kind of person I am. We talk here a lot about what we want to do physically, what our shortcomings are but now might be a good time to think on some more important things. How are you treating your spouse? What can you do better? Are you modeling behaviors you want your kids to emulate? If not pick one and commit to changing it. Can your coworkers count on you? Why not? Is there anywhere you are making a difference in the lives of those around you? Find a way to.
No need to post those goals here, but it might serve us all well to pause for a minute and consider what would make us better people. Maybe set a goal to attack that as diligently as we attack our physical goals.
Nutrition-wise: stronger willpower
Otherwise: Getting stronger and faster, like subdriver said.
Short-list: Butterfly kip Muscle-up (which entails buying rings)
100 Pull-ups unbroken
21 HSPU unbroken
Anyway overhead: 200#
PC: 200# (1RM = 175)
BS: 350# (1RM = 315)
DL: 350# (1RM = 325)
Fran as Rx’d
Diane as Rx’d
Grace as Rx’d
Elizabeth as Rx’d Row faster (in everything)
Bottom line:
Live without regrets and continue to enjoy the BrandX community. Now I just need to find someone to compete against for more motivation. Have a great year everyone!
My first unassisted chin up
2 full push ups
1 knee to elbows
1 hanging L sit
Get some rings and get comfortable with them
Loose excess fat
Squat my bodyweight
Get stronger
Get better and faster at all wod’s
Specifics:
Wt: 205 w/ <10ż (Currently 225# 19%)
Fran: <5min
Helen: <8min
21 HSPU (unbroken)
30 MU <7min
Max Army PT Test
DL: 500#
BS: 320#
SP: 175#
DIAFRANABETH: Complete it without dieing.
ZONE it 6 days a week with a cheat day (usually SAT)
2010 is a year for less. Less time worrying about what might happen. Less snack foods. Less stuff piled around the house not being used. Less distraction from what I’m called to be.
To achieve that I’m shooting for more. More time with family. More balance of mental, physical, emotional, and spiritual. More time with friends. More awareness. More thought before speaking. Or posting.
To be leaner and stronger - I’ll gage this in two macro measures:
BF to 12 % or better at whatever body weight that might be.
A really sweet C&J, ie as close to textbook form as I can get at whatever weight that might require.
To get there,
-Learn and apply as much as I can about nutrition.
-Work, work, work on flexibility.
-Learn Oly lifting form.
-Spend more time with DL and BS.
If I achieve these goals through these means all of the other CrossFit measures will fall into place.
1. (and foremost) Be the best husband I can possibly be.
2. 10-15% BF by my birthday
3. Stay in the Zone for the entire year (once a month stray outside for dinner with the Wife)
4. Doing at least some of the Girls as Rx’d
1. Stick with the WODs all year at least 4 days a week. First 3 months have been great.
2. Get my first HSPU.
3. Get my first muscle up.
4. Run a 5k with my wife in under 30 min (we’re working together on this one).
5. Learn to OHS and snatch. Be more disciplined about working on my clean.
6. Press 5x125#.
And, one of the reasons I got started on this fitness kick:
7. Get out on the race track, in a car, at least once this year. (This may actually be the toughest one to pull off.)
And it wouldn’t hurt to…
8. Write something useful and publishable every day, even if I don’t end up using it.
I am so excited about these Goals for 2010 Achievable, exciting, challenging and fun!
Personal Goals
Fran 4min 40kg Rx’d
Diane 5min 100kg Rx’d
Helen 8.15min Rx’d
Elizabeth 10min Rx’d
Grace 5min Rx’d
Eva 40min RX’d
Cindy 25 Rnds
Mary 14 Rnds
Nate 15 Rnds
5km run 19.55 min
1mile run 5.35min
800m run 2.35min
1km row 3.15min
2km row 7min
1RM
BS 140kg
FS 120kg
SP 70kg
Dl 175kg
Snatch 70kg
C&J 90kg
Daily stretching and/or Foam rolling.
Daily entry into workout journal.
Practice BJJ 2 X per week for 6 months. This goal is as much for me as it is my son, Elias. He needs to know that fears are meant to be conquered and mastered.
Business Goals-
Have 50 members at CrossFit Christchurch
Have another trainer to help me run the classes.
Attend at least 2 professional S&C or H&F development courses
Have, and implement a system for holding members accountable for their goals
Have Bi-monthly competitions
Have CrossFit Christchurch Social activities at least 1X per month.
Have business mentoring
Have a system for networking and/or marketing.
Change website - make it more user friendly
Achievable, exciting, challenging and fun! 
