[Franz29]

OK so we had a discussion on what we did and didn't achieve in our 2008 fitness goals so it's about time we posted our goals for 2009.

I have decided to look at each of the ten modal domains as listed in the CrossFit Journal and try to come up with some things that I am weak on and need improvement. I am going to perform some testing in the first week of January to see where I stand, then test again at the end of the year. I will be using the Bleep test and the Yo-Yo intermittent recovery test along with the Nike SPARQ (WFS) training tests and ratings for some of the criteria, and some "event" related goals for the rest.

So, here are my objectives;

cardiovascular/respiratory endurance - bleep test improvement of at least two stages
stamina - Yo-Yo intermittent recovery test improvement of at least two stages
strength - 1.5x BW Bench/2x BW squat/2.5 x BW deadlift
flexibility - Russian Splits
power - SPARQ improvement to NCAA Div 1 football standards
speed - SPARQ improvement to NCAA Div 1 football standards
agility - SPARQ improvement to NCAA Div 1 football standards
balance - 30s ring hand-stand (can't even do 1 minute floor standing so this is a toughie)
coordination - Alternate hand Wall toss (WFS) improvement
accuracy - at least 30 out of 50 basketball free throw shots from key

Other:
Olympic - BW Snatch
Krav Maga - At least P3 grade

And finally, I want to be able to check all the boxes for the CrossFit Level III skills standards. I will check off which I can do in my own TROG so all can see what I have to work on. This is a lot of work for the year and some really tough goals but if I keep training hard it should be doable.

[FK Pimp]

only two main goals this year:

Complete london oly tri in less than 2 and a half hours and
to handstand walk accross the line!

apart from that just to keep strength at a decent level and keep everything at level II or above.

[Jet]

200k deadlift
50k side press
40kkb mil press,snatch and tgu
24kk. bottom up tgu(this is a new one btw)
Close the hg300

Hell yeah!

[FK Pimp]

Cheers Gubes - you're not being oversambitious on your DL numbers by the looks of you cracking performance recently

Jet - what the heck is a hg300?

[Jet]

FK Pimp, on Dec 22 2008, 06:19 PM, said:

Cheers Gubes - you're not being oversambitious on your DL numbers by the looks of you cracking performance recently

Jet - what the heck is a hg300?

Ah,tis a gripper
Heavy Grip 300,i can close the 200 easy peasy,and i've just done the 250 after a little training.
http://www.heavygrips.com/

[Ben]

Maximal Strength:
-2.75x BW Deadlift (220KG @ 80KG BW)
-2x BW Squat (160KG)
-1.5x BW Bench Press (120KG)
-1.25x BW Strict Press (100KG)
-0.5x BW Deadhang Pull/Chinup (+40KG)
-1x 1 Arm Pushup (L OR R)

Explosive Strength:
-1.25x BW Power Clean (100KG)
-Fully Dunk a basketball, 10 foot rim (2 handed, 2 footed jump)

Strength Endurance:
-10 Consecutive Pistols (L+R)
-20 Consecutive Deadhang Pullups

Nice accuracy goal there Franz, good use of variety.

[FK Pimp]

Jet, on Dec 22 2008, 06:30 PM, said:

Ah,tis a gripper
Heavy Grip 300,i can close the 200 easy peasy,and i've just done the 250 after a little training.
http://www.heavygrips.com/

ah tight - so the equivalent of your fingers deadlifting 300lbs!
impressive.

[Chet]

Nice one, will have a wee think and get some solid goals up in the next few days

[RossMc]

I'm aiming for:
Gym
- 2xBW deadlift (165kg @ 82.5kgBW).
- BW bench.
- Good squat form.
- Visible abs.

Non-gym:
- Land a 360 on my snowboard.
- Learn how to surf properly.
- Pass my MA. This is the main one at the mo, and once it's out the way I'll have the metaphorical weight lifted off my shoulders and the drive to put all my effort into everything else.

Good luck everyone!

[Simon Primal]

I'd like to:

1) Complete the Beast Tamer Challenge:
48kg Pistol, Press and WPU.

I'm a fair way off, but might be able to do it before the end of the year!

2) Perform 10 Free Standing Hand Stand Push Ups

I can do one partial rep at the moment if I'm lucky, so this will be tough. Also like to be able to navigate stairs and do a tight 180 turn.

3) Achieve a x2 Bodyweight Squat (150kg @75kg bw).

I started on the Smolov Squat routine a week and a half ago, and at the rate its going should sort this in no time. If you want to up your squat I'd highly recommend it!

4) Sort out my shoulder mobility issues.

Not a very sexy one this, but I have a considerable deficit in external rotation which I know is going to bite me in the *&5% if I don't sort it out!

Good luck to everyone.

[marcus clarke]

my main goals:

Deadlift 200kg
pullups 60 consecutive kipping pullups (currently PR is 45)
OHS 100kg for one rep
MU complete 30 rep WOD without regripping or falling off rings (currently at 12)

overall aim: to increase overall strength without big increase in bodyweight.

Also to attend at least 2 x Crossfit courses / seminars this year.

[Andy]

Never really been one for setting too many goals just train and see where it goes. have a few that have been on my mind

sub 5 fran
3 x bw deadlift. was at 2.5 before back injury so a little way off this at moment. Would work out at 260ish kg max is 220.
10 squats on stability ball - just for will
free standing handstand with control
bw press = 88kg currently at 80kg
1.5 bw power clean = 130kg
1.5 bw squat clean = 130kg
complete king kong as recommended

[Will Walshe]

Andy, on Jan 14 2009, 03:40 PM, said:

10 squats on stability ball - just for will

I actually managed to do one of those things last night, and came damn close to getting a second. Discoverd they're a damn sight easier in bare feet than in socks. Race you!

[Andy]

thought that actually. i tried on trainers and even from that it seemed as though bare feet would be better.

i need to get a space hopper damn quick

[Chet]

Andy, on Jan 14 2009, 06:13 PM, said:

i need to get a space hopper damn quick

Thought you had one already....

http://uk.youtube.co...re=channel_page

[Will Walshe]

Andy, on Jan 14 2009, 06:13 PM, said:

thought that actually. i tried on trainers and even from that it seemed as though bare feet would be better.

i need to get a space hopper damn quick

Right, just did 10. Vid tomorrow.

[Jet]

Simon Primal, on Jan 14 2009, 02:39 PM, said:

I'd like to:

1) Complete the Beast Tamer Challenge:
48kg Pistol, Press and WPU.

I'm a fair way off, but might be able to do it before the end of the year!

2) Perform 10 Free Standing Hand Stand Push Ups

I can do one partial rep at the moment if I'm lucky, so this will be tough. Also like to be able to navigate stairs and do a tight 180 turn.

3) Achieve a x2 Bodyweight Squat (150kg @75kg bw).

I started on the Smolov Squat routine a week and a half ago, and at the rate its going should sort this in no time. If you want to up your squat I'd highly recommend it!

4) Sort out my shoulder mobility issues.

Not a very sexy one this, but I have a considerable deficit in external rotation which I know is going to bite me in the *&5% if I don't sort it out!

Good luck to everyone.

Brave man.Smolov is a different animal.Pure strength.I havn't gotten round to this one myself but i've looked at the numbers a couple of times and seriously considered it more than once(i settled on Korte instead).Supposedly the secret to not burning out is to do as close to zero extra work as humanly possible.I'll do it one day,and,apparently a scaled down version can be applied to the deadlift.
Very good luck with it anyway.

[Chet]

marcus clarke, on Jan 14 2009, 03:09 PM, said:

my main goals:

Deadlift 200kg
pullups 60 consecutive kipping pullups (currently PR is 45)
OHS 100kg for one rep
MU complete 30 rep WOD without regripping or falling off rings (currently at 12)

Woah. Killer mate!

Good luck

[Simon Primal]

Jet, on Jan 14 2009, 11:16 PM, said:

Brave man.Smolov is a different animal.Pure strength.I havn't gotten round to this one myself but i've looked at the numbers a couple of times and seriously considered it more than once(i settled on Korte instead).Supposedly the secret to not burning out is to do as close to zero extra work as humanly possible.I'll do it one day,and,apparently a scaled down version can be applied to the deadlift.
Very good luck with it anyway.

To be honest its not as bad as all the hype. Perhaps if you came from a power lifting/pure strength background and are used to doing only low rep stuff the high rep/volume stuff would be a bit of a killer, but if you're used to doing lots of GPP/Metcon it should be no problem.

The only changes I've made is that rather than doing 2-3 full body strength workouts a week, I'm doing the 4 days of squatting the smolov requires and two upper body sessions. I've also replaced any squat type movement patterns in my GPP/Kettlebell workouts with more unilateral/hip dominant movements.

Due to retest my 1RM on 31st Jan so I'll let you know how it goes!