WOD:
5 x 200m row
Then
1 minute max rep sit-ups
1 minute max rep push-ups
Post splits and reps to comments.
Scott displayed solid form on his ring push-ups
Have you shared your fitness goals?
by Amy Hollingsworth
I assume you have fitness goals and that is why you are at Kitsap CrossFit. If you haven’t articulated to yourself what those goals are, that is a good palce to start. For most of us it is something like improved overall fitness, improved health and wellness, improved nutrition… the list goes on. Some goals may be a bit more specific, such as qualify for Boston, compete in the CrossFit Games, reduced need for medication, or look better naked. But once those goals have been determined, have you or will you share them with others?
Here is my recommendation. Define your goals, get as specific as you can. Then tell the world. The more you talk about what you are striving for, the more commited you become to reaching it. The more you say it out loud, the more you start believing that you can accomplish it. You are also likely to receive a significant amount of support from those around you, because the people that care about you want to see you succeed as well.
We have seen a fair number of you with specific goals in the gym, such as kipping pull-ups, accomplish them in what I consider shorter than usual times. That is because you set a goal, told everyone how much you wanted it and then went after it. Your overall fitness and nutrition should be no different. Aim high, make everyone aware of what you are shooting for and GO FOR IT!!!
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Goals!!!!
I want to beable to do unmotified push-ups
Ummotified Kiplping Pull-ups
Squat 165-170
Improve my eating habits. (Do my best to go Paleo)
those are my goals for 2010 and I hope to rock at least a few of them when I’m still at kitsap crossfit! Just thinking about leaving all of you just makes me sad! I’m going to enjoy everyone while I can!
Dan & Emily thank u for the tips on the row.. I feel it really helped me! I really liked the instruction before the WOD!
It’s cool to see everyone identify goals, and also to see everyone go all in today on the rower. Thank you Emily and Dan for the instruction before hand. Personally, I found it very helpful. My times: 33.8, 33.4, 33.8, 34.3, 34.3. I was toast those last two rounds, but focusing on the recovery part of the row really helped to keep my time down. I also completed 32 push ups and 34 sit ups. These are definitely not “Navy” style push ups and sit ups.
Also, one more goal, I want to get an Outstanding on the PFA this spring. I did it before when I was all about CrossFit and have only scored Good the last two cycles. Spring PFA is going to be mine!
I want to win the 2010 crossfit games
Great Workout….always looks easier on paper
Great job everyone!!!
Goals—-
Lose 3% BF
Compete in first Tri
Muscle Ups would be great!
Handstand Push Ups too
Will get back to you with Olympic lift weights once i figure out where im at now…
2010 goals:
return to pre-pregnancy fitness quickly
sub 24 min 5K
5 min Fran
muscle ups
2x body weight deadlift – that’s pre-preg BW
help foster the most kick-ass fitness community in Kitsap county
Goals for 2010:
Marathon PR (sub 3 hours)
Rock steady handstand (unsupported) x 30 seconds
Strict muscle-up
sub 7:30 “Helen”
2 1/2 x BW Deadlift (375#)
Bodyweight shoulder press
Occupational Independence
as RX’d
::39, ::38, ::37, ::37, ::37
sit ups 47, push ups 60*
*this number may seem small, but i did 500 pushups for time this AM
I would like to be able to do muscle ups and be able to complete the WODs as RX’d. Until then just keep fighting to get there.
this list may sound long, but really isnt. i believe all goals here are quite obtainable (Dan and Amy really will have their hands full with me)
1-1000 points for Crossfit Total, 2-Deadlift 400# (3-5RM), 3-Squat 375# 1RM, 4-Shoulder press 175# 1RM, 5-Front squat 300#, 6-OHS 255#, 7-Snatch 175 1RM, 50 pull-ups unbroken, 10 muscle-ups unbroken. Coaches if you think this is a tall order, the only place on this list that i am far away from is the muscle-ups ( i can do zero right now). this is my list for the new year, i have laid the gauntlet down for myself, coaches are you up for the task. and for me to carry the brunt of this load, i will not allow my met-con to slack, as a matter of fact i intend to increase my met-con numbers
Caroline-
without knowing you, may i take the liberty of a couple of suggested goals for the year?
1- improve each one of your Oly lifts by 10%
2- un-assisted pull-ups/ kipping pull-ups
3- muscle-ups
4- the ability to do each WOD as RX’d
these are actually very generic, you can see/ hear these goals no matter where you go in Crossfit. most importantly each one is indeed obtainable, repeatable, and very measurable
I need help in this area. I have no specific goals (gasp!). Of course, I want to feel better, be healthy, better nutrition, etc but nothing that is specifically defined and measurable. Mabye this goes along with the “lack of aggressiveness”? As to why I do CrossFit… I want to maintain a level of fitness that is above average – that’s it (how boring?!?!). Sounds silly but the motive behind this is being able to physically stop a situation before it gets out of hand or being able to protect my family should anyone ever try to mess with them. Sounds funny but it is true. As you can see, I need some help here. Any suggestions are welcome and I’d like to have some new goals defined before the new year.
Brandi, there is no doubt in my mind that you will qualify for Boston… all of us will push you (not that you really NEED it) to make sure that it happens.
My goals are to get a muscle up, be able to do 21 pull-ups in a row without coming off of the bar, crank out solid double unders, qualify for Boston 2011, and have fun while doing all of this!!!!!
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I have a few goals: 1. Squat 315. 2. Better pose method sustained over a 5k. 3. Clean and jerk my body weight. 4. 10 hand stand push ups. These are some of the things I would love to acomplish (hopefully while I’m with Kitsap CrossFit).