Performance Goals: Progress Report
Levi’s induction into the Muscle Up Club
Back in May I had a post about performance based goals. Several of us, including myself, posted our goals. Since many of us used the end of August as a deadline for reaching these goals, I figured now that we are 4 weeks away we should revist these goals and see how everyone is doing.
Speaking of goals, big performance props to C.J. and Levi for getting their first Muscle Up this week! Both of these guys are still really new to CrossFit and they have already reached a major milestone. Nice work gentlemen.
Post to comments how you are coming along on your goals, and any obstacles you are encountering.
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Thursday’s WOD:
As many rounds as possible in 18 minutes:
6 Dumbbell Burpee/Squat Clean/Thruster (yes, that’s one movement)
9 Pullups
12 KB Swings
My goals from May, and my progress:
405×1 Deadlift: not sure about this one, it will be tough
body weight overhead squat x10 reps: not there yet, but should be able to get it by end of August
30 muscle ups in under 9 minutes: this one is in the bag!
swim Alcatraz faster than a couple of years back: not a chance. I’ve decided to bail on this one since the race is 4 weeks away and I haven’t gotten in the pool yet.
I didn’t post last time, but I wrote them in my book.
Dead Lift 500 Lbs x 1 - Not sure, but I have a month to get close.
10 consecutive Muscle Ups - Done.
Fran < 5 mins - Haven’t tested it, but I think I’m there.
50 Consecutive Pull Ups - Now that I somewhat know how to kip this should happen.
Overhead Squat 225 Lbs x 1 - We’ll see.
Nabil - You definitely will get the Dead Lift, I guarantee it.
Helen - It looks like you already a couple out of the way, nice job!
405 lb Squat - I’m somewhere around 385-395
300 lb Power Clean - I’m at approximately 285
Sub 60 sec 400M - If someone is chasing me - yes
Complete 30 MU’s for time - possibly. I need to try this one out soon- maybe today
Hand stand push-ups - negative
Develop the upper body strength of 4 year old - I think I’m in the 3 1/2 year old range
Nabil - 405 deadlift - that will be easy for you
Aaron - 10 consecutive MU’s- I hate you
Brandon you have a 285 power clean? Really? Please describe the ‘movement’ that you are currently calling a power clean.
Thanks for the reminder Nabil. I’m pleasantly surprised to see that your workouts/coaching actually do work
These were my goals from May:
1. muscle up - Yes
2. 185# Deadlift - Yes
3. 115# Press - Yes
4. 20 consecutive Pull Ups Chest to Bar - ? I’ll try this week
5. Not feel like Death after FRAN - Questionable. We’ll see after Sat.
Great job to everyone else! Aaron, you have come a long way since the workout in the park. Keep it up!