Our Goals...
As discussed in this past weeks sports class here's the post on goal setting. I think it's very important to have some sort of goal/s in mind now matter how small or big it may be. Anything from 'i want pull-ups/muscle-ups by Christmas, jto compete in FGB or the affiliate cup, primal throwdown '12, next years open workouts, regional's or even the CF games may be your goals, no matter how big or small they are, they're all as equally important in helping us strive to be a better athlete!
These should help give us drive and direction not feel inadequate.
To help each of us be accountable I'd like everyone to post below a goal each.
This isn't to embarrass anyone but more to help keep each other accountable for what we initially set out to achieve when we inevitably sway from time to time.
Post one Goal you would like to achieve for the next year.
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MU's, alternating pistols, 100kg back squat and an injury free year! :)
Awesome videos as well
Had a few of these in my head, but good to get them down.
Weight - a steady 75kg by end of the year
Skills
-HSPUs rx by end of 2011
-Muscle ups by Feb 2012
-Linking double unders by end 2011
-Full rope climb by Jan 2012
-Improvement in pullups in general with butterfly pullups by June 2012
Form improvement thoughout movements, but specifically looking for;
-Back form/posture during deadlift
-Elbows in front of bar whislt holding bars at chest
-Rowing; improvement in form and time (need to set time/distance goal)
-Measurement of Form goals- self video/assessment
Strength
-Deadlift - body weight by Nov 2011, 80kg by end of year
-Overhead squats - body weight by Mar 2012
Achievements/Objectives
-Compete at Primal 2012, Winning Begginer Cat
-SXF Most improved
-Have 90% WODs completed at rx by June 2012
Overall
-Baseline in under 8mins by Oct 11
-Baseline in under 7mins by Mar 12
-Improvement in 'mental strength'
I'm sure there are more, but this is a long list already. I guess it boils down to imrpovement in form and working towards getting to rx level each and every day.
Top 15 at Regionals '12
Individual: top 20 after Open comp.
Team: SXF '12 Regionals team member... top three finish... top 20 at Games (#1 Box in Aus)
Strength (6mth goals): 80kg front squat; 45kg press; 120kg dead lift; 60kg bench
Make Regionals SXF team to compete in Sydney
Increase pull up threshold (put active plan in place)
Reduce body fat, increase muscle mass through regular training and eating better
First goal is to get through this little injury phase and get back into consistant un-interupted training.
Second goal is to completing rx'd WOD's in 6 months.
Main goal and a stretch target at that...is to complete open WOD's '12
Top 60. Sectionals 2012.
Top 100 Sectionals 2012
Top 5 Primal Throwdown 2012
1st Primal Pairs 2012
GET STRONGER LEGS + CHEST (not sure on goal at the moment)
I'd really like to make it to the games in a couple of years (2013 - realistic goal) and a pull up.
Top 1,000 2012 Open (Worldwide)
Top 20 in SXF in 2012 Open
Top 60 in Australia in the Sectionals and have the option of competing in the Regionals as an individual.
In order to do this I need to reduce more of my weaknesses. Mainly squating! Time to attack this properly.
Back Squat - Currently 120kg. Need to get that to 140kg by Xmas
Front Squat - Currently 110kg. Need 125 by Xmas
Deadlift needs to get to 200kg by Xmas!
- 70kg Press by the end of the year.
- 180kg Dead Lift by the end of the year.
- 140kg Squat by the end of the year.
- 100kg Clean by the end of the year.
-Better OHS/Snatch
-Better running
-Better Muscle Ups
-Pistols
-Just get better in general.
Oly Lifting:
Sttenght:I have it but i need to be more efficent:
Back Squat 160kg for 5 by Christmas
Snatch 80kg By New Year.
Deck Press 100Kg by new year.
Clean and Jerk 120 by new year.
Agility:
I would love to get a freakin Muscle Up this is one major kink in my armour.
I would also love to get Ring HSPU, i want this one sooner than the rest. NOVEMBER.
Long Term Goals:
To place in Primal Throw Down 2012.
To Be less angry. LOL
Southern Crossfit to be bigger and better than yesterday.
Sincere Thankyou to all of the trainers and crew that help me in my goals.
Top 60 sectionals 2012
Make the SXF team for '12 Regionals
Top 15 team at '12 Worlds
6 month goals:
ten consecutive MUs
200kg dead
120kg OHS
85kg Press
120kg Bench
180kg Back squat
155 Front Squat
100kg Snatch
130kg Clean n Jerk
Better runner!
Leaving to work in Albany in Feb 2012, would like to have these before I go so I can press on down there!
Skills to achieve: Double unders, pistols, muscle ups
Lifts: Deadlift 180kg, Back Squat 140kg, Clean 80kg
Top 5 Primal Throwdown (Likely as an intermediate)
40 kg snatch . All im asking.
2012 Open sectionals top 30 Aussie & NZ
Make the SXF team and make it to the 2012 crossfit games would be amazing..
End of year goals:
Back Squat 95kg
Dead Lift 130kg
Clean & Jerk 70kg
Ring Handstand push up
Fran sub 4min
6month Goal:
Back Squat 100kg
Dead 140kg
Clean & Jerk 80kg
Snatch 60kg
Overall
Improve metcon fitness and endurance and kill all my weaknesses.