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Workout of the Day
NEW YEAR’S RESOLUTIONS 2012
Wednesday, January 4, 2012
23 comments
PLEASE TAKE THE TIME TO WRITE OUT OR POST TO COMMENTS 3 to 5 HEALTH AND FITNESS RELATED GOALS FOR THIS YEAR. OVERDRIVE WOULD LOVE TO HELP YOU ACCOMPLISH THEM!!
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haha a limit of 3-5 eh? well.. the list is still very long despite reaching a couple of my goals last year. For 2012 let’s say…
1. Fix my pullups/swing timing so I can string more than 4 together – and maybe work on being able to just jump up on the bar;
. This however, does not mean we need to see more of Fran… or Narf 
.
2. String together 24″ box jumps;
3. Improve conditioning/running endurance;
4. Work on my upper body strength for a ring dip or maybe a HSPU;
5. Work on my squat/thruster strength so i can benchmark Fran without dying or taking FOREVER to finish
1. Wear pants… like real pants, not lulus
!!)
2. Look fabulously amazing in my birthday suit
3. Perfect the kipping squat (youtube that movement… so useful
Okay okay… let’s be realistic:
1. Run 10 km (I still am not allowed to run yet)
2. 20-24” box jumps (When I’m allowed to jump again)
3. Aim for 15 flawless push ups (no worming which is my tendency)
4. Bench press more than 100 pounds (not collapse in laughter)
5. Toes-to-Bar that shizz (string > 5 together)
1) achieve a 300lb dead lift
2) achieve a handstand push up
3) clean and jerk 145lbs
4) string together kipping pull ups
5) compete in another crossfit competition
And like Janey, I too would also like to look fabulous in my birthday suit
I can’t speak for tiff on experience although I am sure you look great, but janey you already look fabulous in your bday suit
Because I am so complicated….I am going to categorize my goals into different parts.
Part 1: Much of last year was dedicated to achieving the “firsts” of many movements. Ie. 1st strict pull up, ring dip, hspu etc. My Crossfit resolutions this year are going to build on these first time reps and increase them to atleast 5.
So….
1) String 5 HSPUs
2) String 5 Strict Pull Ups
3) String 5 Ring dips
And….be able to finish a WOD with these movements, and within the TIME CAP if applicable.
Part 2: Strength Goals
1) (Continued from last year) MUST achieve a 300lb Deadlift!
2) 185lb overhead lift. – I don`t care how I get this weight over my head… OHS, Jerk, Push Press….as long as it gets over my head!
3) Improve the beloved SNATCH technique and snatch 125 lbs.
Part 3: Take a Crossfit course and obtain another certification.
Alright so 5 things…..
1) Drop my weight to at no more the 170 lbs w/ a body fat % of 10-13.
2) 2 times body weight squat.
3) 300 lbs bench
4) 275 pound Clean and Jerk
5) 215 pound Snatch
1.Do “RX” once/week
2.Complete Paleo Challenge
3.Do 15 unbroken wall balls at 20 lbs
4.HSPU with NO mod’s
1 – Butterfly pullup
2 – Call my mom at least once a week
3 – Muscle up by eo Jan
4 – Live in the moment
5 – Lean out to 155lbs.
6 – Use my whole hand when waving in traffic
7 – Run 2 x week – I need to run more!
8 – Say thank you when someone gives me a compliment
9 – Get more sleep, drink less coke
10 – Get my ass to Crossfit 4x/week!
1. OHS 155
2. Back Squat 315
3. MUST DO MORE STRETCHING
1) Get one HSPU – I struggle even with the handstand part
2) Lose 30 lbs
3) Get one kipping pull up without the band
4) Ok – let’s go big! One straight pull up without a band
5) Make it to Crossfit 4X per week
1. Learn the kipping pull-up and do 10 unbroken by April
2. Learn double unders technique and do 10 unbroken by April
3. Decrease bodyfat% to under 15% from the current 21%
1. Graduate into Crossfit!!
2. Do proper pushups (no knees or worming)
3. Use a 14 pound med ball for wall balls
4. 24′ box jumps
5. Do an unassisted kipping pullup
1. Do 10 HSPU unbroken
2. 300lb+ 1RM Back-squat
3. More stretching and mobilizing!
1. OHS 155
2. Back Squat 225
3. Deadlift 250
4. Bench press 215
5. MAKE IT ON LEADERBOARD
1. Perform a pull-up unassisted
2. Increase upper body strength(so weak!)
3. Complete a benchmark workout
4. Do push-ups(proper ones)
1. Complete Paleo challenge
2. Compete in Crossfit competition
3. Complete a muscle-up
1. Compete in Crossfit competition
2. Obtain Crossfit Level 1 Certificate
3. Deadlift 315
4. Improve my babysitting skill so Rena can come to the Crossfit more often
5. Give 100% to every WOD
1. Gain overall strength without re-injuries
2. Increase flexibility
3. Lift with ‘coach approved’ techniques
4. Eat and drink healthier
5. Lose or look 10 lbs skinnier
1) Complete the Paleo Challenge
2) Improve speed and conditioning
3) Figure out how to do a kipping handstand push-up
4) Compete in the crossfit games
5) Aim to be as jacked and ripped as coach Marco
1. Improve back squat form and overall squatting form(not collapse the chest) and increase 1 RM to 140 lbs
2. Use 1 abmat for HSPU
3. Clean at least 90 lbs(work on shrug)
4. Improve double unders(lost ability to link them)
1. Increase verticle jump by 5 inches
2. Do pull-ups with no assistance
3. Obtain a 6-pack(or 4 at least!)
1. Deadlift 365 lbs
2. Bench Press 185 lbs
3. 20 unbroken strict Pull-ups
4. Perfect form on double unders so shoulders are not tired
1. 10 unbroken pullups
2. 10 min stretch daily/increase flexibility
3. Complete Paleo challenge