Goal Setting and Review
It’s time to look back at the first set of performance goals that many of us set back in May of this year. Did you meet them? Exceed them? Come up short? If so, by how much? Also, it’s time to set some more goals. Setting goals a few months back has really re-ignited my own training focus, frequency, and intensity. Setting performance goals, and training within the CrossFit community, is truly one of the most effective to get results. Even if your primary goal is to lose some body fat and/or gain a little muscle, setting some measureable performance goals will keep you motivated to train, and as a result, you will easily achieve your body composition goals.
Post to comments your 4 month goals and review any previous goals you have set.
Goals can be any of the following:
- Performance Goals
- Nutrition goals
- Lifestyle goals (getting a minimum # of hours sleep each night, minimum # of workouts each week)
- Should be measurable (5 unassisted pullups, deadlift 2x body weight, 403m run in under 60 seconds)
- Goals should be as specific as possible.
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Friday’s WOD:
30 KB Swings
403m Run
20 Overhead Squats
403m Run
20 Front Squats
403m Run
20 Pullups
403m Run
20 Wall Balls
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Saturday’s WOD:
Skill & Strength Development:
Hang Squat Cleans
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Finisher:
10 Minute Limit
403m Run
Then perform as many Hang Squat Clean reps as possible. Leave enough time to complete (1) 403m run BEFORE time expires. If you return from final run with time remaining you may not resume Hang Squat Cleans. If you exceed 10 minute time limit, 1 rep is deducted for every second you are over.
Goals that were set in May:
Body Weight Overhead Squat x 10 reps
-Currently at 9 reps
Deadlift 405×1
-Close, but not there yet.
30 Muscle Ups in under 9 minutes:
-Currently 6:27
Swim Alcatraz with less training than before
-Trained less (zero days) didn’t swim…
NEW GOALS (deadline 1st week of Janurary):
Deadlift 405×1
Snatch Body Weight
Overhead Squat 180×5
Push Jerk 200×1
Grace 3:15 (30 clean & jerks at 135lbs.)
Squat Clean 265
Didn’t reach any of my goals:
1. 95# Overhead Squats – 20 reps
135# Overhead Squat – 1 rep
- max 11 reps at 95#
- One RM is at 115# (although I haven’t tried 135 at the Sweatshop)
2. 1 min Double Unders
- at about 20 seconds consistently
3. Dead hang muscle up (without kipping)
-HaHa
4. 40 pullups without losing my grip and falling on my right cheek.
-Haven’t actually tried this one yet.
New goals:
5. Run 403m under 65s
6. Xfit Endurance 2x per week
7. Lights out by 10:30 4x per week – 1 burpee owed for each minute over.
8. Quiet time, meditation, or yoga every day.
I failed to set goals last time so here are my goals for January:
1. Get back to my regular schedule of 4 Crossfit workouts a week. Maybe even try 3 days on one day off.
2. Overhead squat 110#
3. Deadlift 185#
4. 10 unassisted pullups in a row.
5. Be able to run long distances without feeling like I just smoked a carton of cigarettes right before.
6. Stretch everyday and after everyworkout.
7. Not let my boyfriend’s Colombian cooking (which consists of mainly potatoes, yucca, and fried plantains) effect my nutrition. I had an easier time when I was making pizza all day!
8. Make it out to the sweat shop once a month.
This is my first time posting my goals, let’s see if I can achieve them…
1.- 8 unbroken 115# Thrusters
2.- 10 95# Overhead Squat
3.- Learn to do “snatches”
4.- 2x body weight dead lift x1(275#)
5.- push jerk 135# x3
Ok I did not reach any of my goals
So hear are my new goals for January:
1. Want to lose 20 pounds so that means changing my eating habits. (This is the toughest area for me)
2. Overhead squats 85 lbs
3. Pull ups using the red band.
4. Working out at least 4 times a week.
5. Run 403 under 1:30 & able to run a mile under 10 minutes
6. Improve my squats
7. Being able to do 20 good push ups
1.regain/maintain row lead time on white board-COMPLETE.
2.lower current 403M run time-COMPLETE.
3.complete a minimum of 2 CF workouts per week-COMPLETE.
4.complete 3 pullup-COMPLETE.
5.Back squat 115-3 sets of 8 reps with no rest between reps –did not attempt.
New Goals:
1.Back squat 115-3 sets of 8 reps with no rest between reps
2.Complete 10 pullups without rest.
3.Deadlift 140 with perfect form
4.Lower Fran Time
5.Lower 403M run time
6.Swim (a workout) 2 X per week
7.Ring dips without assistance.
These were my goals that i had set to hit by the end of
By the end of August:
1. muscle up: Yes
2. 185# Deadlift: Yes
3. 115# Press: Yes
4. 20 consecutive Pull Ups Chest to Bar: 5 shy
5. Not feel like Death after FRAN: Doing the ‘Fran Off’ made me appreciate the way I felt after doing one Fran.
New Goals ( To hit by Jan):
1. OH Squat my body weight 120# x3
2. Squat Clean 135# x5
3. Push Jerk: 135# x3
4. Deadlift: 235#
5. Complete 30 wall balls without breaking them in a workout. Wall Balls dominate me
As a newcomer to Crossfit, my 4 month goals are:
1)Back squat my body weight (115#), 5 full reps
2)5 consecutive unassisted ring dips
3)Improve my 403m run time
4)Improve my row technique and rate (need a benchmark goal from Nabil on this one)
5)Be able to Overhead squat 85#
6)Do crossfit 3x’s a week even if I have to go to the park
7)Maintain my no alcohol rule
8)20 consecutive pull ups
9)Master double unders! 10 consecutive double unders.
Am I biting off too much? Next goal setting time, I’ll go for the muscle up club
and improving my times on previous workouts for time.
GOALS FOR JAN 2010
1.Deadlift 315# x 3
2.Overhead Squat Body Weight X 1
3.Drop 10#s Body Weight
4.16 Rounds with “cindy”
5.Sub 7 min “Fran”…. never actually attempted this one, so who knows?
6.10 consecutive kipping pull-ups…that should help me with “fran”
I have not tested any of my goals yet, but I plan to test some of them this week. I will repost my entry after attempting a few challenges.
1. Dead Lift 500# x 1
2. 10 consecutive Muscle Ups
3. Fran < 5 minutes – C2B
4. 50 consecutive pull ups
5. OH Squat 225 x 1
sub minute 403m
10 consecutive muscle ups
20 consecutive c2b pull ups
10 consecutive double unders
8hr of nightly sleep
dead lift 300# 5x
15 Strict Pull Ups in a Row
30 Kips IN A ROW
450 TOTAL REPS TABATA SOMETHING ELSE
TO DO A LEGIT OVER-HEAD SQUAT (SHOULDER FLEXIBILITY)
5:25 MILE
Goals:
2x weekly Crossfit SS
Foam Roller/Stretch daily (INCREASE FLEXIBILITY, ie touch my toes)
Table Massage AT least monthly
Tumbling/Gymnastics course (have to get over my fear of somersaults, yes its true)
Nail form on Kipping Pullups
Start prescribing to the Zone diet
5 Ring dips to full depth
Afraid I didn’t post goals last time, so here goes….by January:
Maintain leader board on 4×4 and improve time by 10 seconds
403 M in 1:35
Get to some respectible weight on the overhead squat – (help me pick a target, Nabil??) – the OHS doesn’t like me!!
Do 10 consecutive unassisted pullups
Deadlift 165 with good form
Maintain zone diet principles, especially when travelling
3 CF workouts and at least one 5 + mile run per week
Change in deadlift goal from 300# x 5 to 400# x 5
January Goals:
1) DL 3x’s BW x 1, 475 x 5
2) Bench Press 2x’s BW x 1, 315 x 5
3) 403 M Run in 58 seconds
4) Dunk a Basketball
5) 50 Consecutive Pull Ups, 35 C2B
6) OH Squat 225 x 1, 185 x 5
7) Squat Clean 275 x 1