[Chet]

With the next deacde mere hours away...thought I'd put up this thread so we can record and discuss our 2010 fitness goals.

So..

What are your goals for the following year?
How do you plan to get there?

And a few other questions for the sake of provoking thought and discussion:

How did you fare with your 2009 goals?
What would have you change in terms of programming the actual goals at the start of 2009?
What would you have changed in terms of how you went about achieving them?
What would you keep the same/carry forward/recommend?
What are your 2010 aimed towards overall? (i.e. Increased fitness for...., increased proficiency in...., increased strength for....)

Looking forward to what 2010 brings...sorry...what we bring to 2010

[absolution]

I have made my first goal of 2010 to enter a weightlifting comp in April. Bit pants at moment and got carpal tunnel op next Thurs so hoping can train again after a couple of weeks. I am hoping the olympic practice/coaching will help with my Crossfit. I would love not to come last. Gonna see what doc says next week and then probably ignore him.

I think realistic goals for such a short practice time for me will be bodyweight c & j (hopefully about 85kg by then. Ballooned to 93kg over Christmas) and 50kg + snatch. PB's will be a good start.

[mrbourgot]

Weightlifting: 227 comp total. This is the qualifying total for the English championships at 85kg.

Met-con: 3 min Fran, 8.30 Helen

Other: Find a new sport. Probably strongman or sprinting but maybe go back to grappling. Despite my met-con goals I don't reckon crossfit will ever be my "sport".

Met-con and other goals not at expense of 227 total.

Programming:
http://www.funckey.c...rt=0#entry32940

[Ed Flood]

With the next deacde mere hours away...thought I'd put up this thread so we can record and discuss our 2010 fitness goals.

So..

What are your goals for the following year?
How do you plan to get there?

Fewer than last year!
Bench press 2 plates, squat 3, deadlift 4, front squat 115, clean and jerk 100kg, snatch 80, sub-5 Fran, 30s handstand.
Plan to spend the year squatting twice a week, deadlifting, pressing and benching once and finish with short metcons, one long Oly session on fridays. and drinking some milk. Slow lifts will be in 5 rep sets, oly will be singles and doubles. Warmups will be slightly more skill based (sn-balances, some simple gymnastics). Closer to some of those than others. Guessing I need about 25 on the squat, 20 on the front squat 30 on the DL, 10-15 on bench, 15 on the snatch and C&J
-Finish PhD (Has to be done by October whether I like it or not)
-Spend less time on the damn internet!
-Enjoy meself and not get injured.

Take part in a weightlifting comp (preferably with a Pisarenko-like moustache, without Pisarenko-like D-Bol!)

And a few other questions for the sake of provoking thought and discussion:

How did you fare with your 2009 goals?

s***e, got some of the smaller ones like 10HSPU in a row, 40kg getup, missed the larger ones doe to lack of focus and general pissing about.

What would have you change in terms of programming the actual goals at the start of 2009?

Spend less time with silly, long, directionless metcons and more in active pursuit of goals, set less goals, tick them off one at a time rather than expecting them all to fall "at some point"

What would you have changed in terms of how you went about achieving them?

See above

What would you keep the same/carry forward/recommend?

Hmmmm, can't think of anything apart from trying to be consistent and not f***ing around.

What are your 2010 aimed towards overall? (i.e. Increased fitness for...., increased proficiency in...., increased strength for....)
Strength->power->sub 10min metcon performance

[Robbcore]

after one crap year of illness, injury and depression, 2010 is basically my restarting point. 2009's goals were stopped short and im not going to recount them here because im wiping them from my memory! im never letting that happen again.

Main goal: Open my own gym
personal fitness goals: i dont have any specific numbers as i dont really know where im at now physically but a big increase in the big 3 lifts is my main goal!

im gonna start sprinting again, hopefully for whichever club i start coaching for, cos i was happiest when i was sprinting and competing!

re-join bethnal green weightlifting club and get proper coaching on the OL's and try to enter my first lifting comp by the end of the year! (cant beat the feeling of getting that clean closer & closer to the big 100 or nailing that overhead position of the snatch! plus i miss the smell of rusted weights and chalk)

compete in optimal life's next kettlebell lifting comp

learn how to properly juggle work, rest & play so i dont make the same mistakes

do the splits (im pretty close)




good luck with the goals everyone!!!! 2010 is gonna be my best year ever and hopefuly it will be yours too!

[WalkerFit]

Goals for 2010:

140kg CLean and Jerk (307lb) Continue with the MWU Hormonal Fluctuation Model WL program and reassess goals (4wks as just finished week 1 and 2) then either another cycle or re-appraise and try a tweaked version of Jim Wendler's 5-3-1 substituting cleans, front squats and jerks/push press for the deads, back squats and bench.

Bodyfat under 9% (all time low) from Mid May to Mid September, hey I'm allowed one concession to vanity!. The myofibrillar hypertrophy and increased metabolic rate from late 2009's 2 cycles of Defranco's WS4SB and general conditioning should see me maintain sub 15% whilst on MWU- coupled with clean eating paleo + dairy should see a nice controlled drop, but if any effect on performance the this will be re-assessed.

Tip top conditioning:
MORE:
PRowler
Sprints
Weighted Vest Work
+90%MHR work
Sleep

Less:
High Rep Grinder Workouts
Long, Long Runs- only very sporadic now

Back up to 200kg+ Deads and Back Squats
Not going to chase this specifically but will monitor and if getting back up there may slide the odd specific session in and get them back over the 200 just for a laugh.

Get a girlfriend!
Specific Programming Required for this one!
Thought about putting an ad out there... "Short, balding, narcissitic sports pimp...seeks similar!"....

Win any events I decide to enter...
Can't tell you all how to do this but you all know- just got to look inside yourselves and find the answer!

Here's to a great 2010 for all my friends on here 2009 can well and truly be put to bed and laid to rest.
Rock Onwards

[Chet]

Nice one folks. Good luck to all!

OK the short version of my primary 2010 goals is as follows. Based around what I feel are key strength standards.

Deadlift: 3 x BW (approx 200-210kg)
Squat: 2 x BW (approx 140kg)
Bench Press: 1.5 x BW (approx 100-105kg)

Press: BW (approx 70kg)

Clean and Jerk: 1.5 x BW (approx 100-105kg)
Snatch: BW (approx 70kg)

Front squat: 125kg
OHS: 100kg


BW around 69-71kg. Will try and keep it that way. Want to remain in 69kg Oly weight class.

Conditioning work to be strongman/Dan John style and some BW elements (also row sprints if I can get regular access to a C2)


Going to follow the following old school "Mikes Gym Generic Program" - this will form the basic structure for each session, 3 x a week. Each strength session will comprise of:

A lift
An overhead movement
A pull
A squat
A core movement

Basically, this is specific enough to focus me but generic enough to incorporate my goals, various programs and simple periodisation, interests... and of course experiments.

Ambitious - yes. Attainable - I hope so. Will aim high and and work hard.

[Mark]

My target this year (if I get in) vitruvian

[Davie]

No goals as such, just eat right, train hard, dont get injured, post more here. Thats about it

[Rich]

My goals are pretty darn similar to Davie's.


A little more specifically:

Train consistently (program similar to the link Chet posted)

Get some proper coaching (i.e. CF London icourse/Chet's DL workshop, go to Bethnal Green w/l club)

Focus on improving my strength on the key lifts - squat, presses, deadlift, clean

Increase BW from 68kg to somewhere around 80kg (should make the strength increases easier).

Get a tattoo

Buy a C2 rower and get the rings out a little more often than once a year

...but most of all: enjoy training.

[Gubernatrix]

My goals for 2010 are:

Powerlifting - get a 300kg+ total at the British in April. My 'stretch' goal for this is to place in the 63kg weight class.

Olympic weightlifting - enter my first meet and get a 100kg+ total

Training for oly lifting and powerlifting at the same time will alone be quite a challenge but I am interested to see if/how it can be done. I've got a suggested programme from Dan John (I'll write more in my log) and I will also be utilising the 5/3/1 protocol and testing on a regular basis.

I suspect that all of that will take plenty of mental energy, so anything else will be a bonus! Nutrition wise I will be focussing on getting enough protein and fibre (aim to get my daily protein intake up to 90kg) and taking my supplements like a good girl.

[Red]

This is a great thread...I need to be making some goals as well. Lots of things floating about my head....My other half is desperate on me competing in an Oly comp! I may concentrate on this for a while.....I am also competing in the Veterans Championship X-country in Feb, want a good placing!....I am kinda at a loss with CF, but loved it when I was part of a community. That is whats gone now, so I am lacking in motivation now, still training hard, but looking for another focus. Ha when I read this back it looks like I am totally mixed up!! So, I guess I am.......

[Chet]

Red, on Jan 2 2010, 08:57 PM, said:

Lots of things floating about my head....

Know that feeling! Only just managed to pin mine down! (Mostly)

Red, on Jan 2 2010, 08:57 PM, said:

My other half is desperate on me competing in an Oly comp! I may concentrate on this for a while.....

But are you as keen to do so?

[Chet]

Gubernatrix, on Jan 2 2010, 07:59 PM, said:

(aim to get my daily protein intake up to 90kg)

That's a lot of protein

Gubernatrix, on Jan 2 2010, 07:59 PM, said:

I've got a suggested programme from Dan John (I'll write more in my log) and I will also be utilising the 5/3/1 protocol and testing on a regular basis.

Cool, looking forward to seeing wassup.

[Red]

Chet, on Jan 2 2010, 09:08 PM, said:

Know that feeling! Only just managed to pin mine down! (Mostly)



But are you as keen to do so?

Yes! Would love too, but very impatient with my snatch technique......needs a lot of work! Malky coaches me, but it always ends up in disagreements or arguments.

[Chet]

Rich, on Jan 2 2010, 07:14 PM, said:

Get some proper coaching (i.e. CF London icourse/Chet's DL workshop...

Nice one, good luck on the goals mate.

Are you booked for the Jan or May workshop?

Also are you booked on the iCourse yet?

[Gubernatrix]

Chet, on Jan 2 2010, 09:18 PM, said:

That's a lot of protein

87g today so far and I'm still peckish...

[marcus clarke]

mine are simple:

1. Become stronger, fitter and faster. To push myself even harder.
2. Come back from tour in one piece.

[Chet]

Gubernatrix, on Jan 2 2010, 09:49 PM, said:

87g today so far and I'm still peckish...

It was the 90kg I was referring to

[Andy]

Not really got anything specific at present other than try and not get sick as often.

training has been haphazard of late due to schedule and illness.

Would like to compete in the sectionals in March so have decided to go 3 weeks mainsite, 1 week strength (5's) and oly (3's) 1 week off. Repeat and that will take me up to the sectional. Will be throwing in interval sprints and longer distances depending on the programming that appears on the main site. Reason for mainsite is just I am so busy at present I just need to wake up and let someone else tell me what to do for a while.

Will be stretching more after training and at home to try and irradicate some of the niggles i have in my back and hips.

Just need to get back to some consistancy with crossfitting.

Back on the zone.

Stop listening to s*** about how bad crossfit is.

Get to see other affiliates more this year = more road trips.

Run more workshops more often. Am looking at a basic barbell workshop as well as the kettlebell and oly ones.