Teri
Time to set some goals TILT Squad! What would you like to accomplish this year? What will you do in January to help achieve your yearly goals? Need help setting goals? Sean, James, and myself are available! Let’s chat!
Post Your Goals to Comments.
Going to do Drynuary – no booze for the month. December was a lot of fun!
1) Make January commitment club
2) no alcohol/no sugar
3) And track my workouts! board/log book/online
Year goal for 2017: 15 keeping pullups.
My January goal is to stay at my current weight and not gain any more. I need to get my head round this weight thing because at some point, if i start building muscle, i might (should?) gain weight (?). Not sure how to approach this. I don’t want to obsess over weight but it’s the easiest metric for me to track.
I want to deadlift 365+ this year.
1. Deadlift 405lbs
2. learn how to hand stand walk
1. Strict pull-ups & Strict HSPU
2. Double-unders
3. Squat-clean body weight
4. Everything else I cannot do yet.
The above are my yearly goals.
January goals: no sugar/dairy/alcohol.
ROM WOD every day.
Increase push-up sets to 15 straight.
Year goal (but if I can do it by Memorial Day I will be so excited): Full Murph (no weight vest)
Jan: No Sugar/ I don’t drink anyway😉
Extra pull up practice 2 x’s/week (or whatever coaches prescribe after we chat)
Onward!
Yearly goal: Strict pull-ups
January: 5 strict pull-ups
My mission is to work on core strength. This includes push ups, core work, pull ups. I struggle with strict pull ups so I am making them my hard goal.
Yearly Goals: Handstand Walks, Bar Muscle Ups
January goals: No added Sugar
I’m going to make this a bit more specific for the handstand walk portion of my goals…
1. Take the first 3 months to work up to a 15 second free handstand hold. I’ll do this by completing the following:
*Practice being upside down in a handstand practicing various positions on the wall and on a box for at least 5 minutes a day.
*Follow this 28 day handstand challenge I found online
*tabata hollow hold/superman at least 2 times a week.
2. Take the next three months to work on handstand walk progressions. I’ll start with following some of the tips found here: http://gymnasticswod.com/content/handstand-walk-progression-pt1
3. Depending on my progress I’ll just keep practicing for the rest of the year until I can comfortably handstand walk for 10 ft. increments at a time.
For bar muscle ups
1. work with one of our awesome coaches to get the technique down.
Yearly Goals: Become a double under ninja. Greatly improve my snatch technique. Attend more classes weekly, and consistently. Get closer to muscle ups by being able to strict pull up and other types of pull ups(chest to bar ect.)
January Goals: No Sugar, reach committed club status, and do my best to go no alcohol in January
January Goals: Handstand Push-ups; Drop 5lbs
2017 Goals: Improve movement and weights on lifts (snatch, clean+jerk, OHS, etc), muscle ups (ring and bar), log every workout, flexibility/mobility goal = touch my toes
2016 Annual Goals: Achievements!
👍🏻 Fully Commit to CrossFit – 5 WODs + 1 Open Gym every week
👍🏻 Push Up on the Floor
Capable of 5 on the floor, but not yet for WODs.
👎🏻 Strict Pull Up
(identified key areas for strengthening, now on green band, a little bit away from strict without band, but heading in the right direction)
👍🏻 Double Unders
(practically down to the wire – but got a few on 12/30 during a WOD!!)
2017 – Goals
BHAG (Big Hairy Audacious Goal):
*** Complete WODs at 80% Rx (weight and gymnastics moves)
Stringing 30 Double Unders
Rx all Running in WODs
Q1 = Nail Form/Mobility (keep weights moderate to dial in form)
Q2 = Increase Weights to 65% of Rx consistently & add gymnastic skill progression
Q3 = Increase Weights to 75% of Rx consistently & gymnastic skill progression
Q4 = Increase Weights to 80% of Rx consistently & gymnastic skill progression
January Goals:
Pull Up progressions (2x/week)
Push Up Progressions (1x/week)
Core TABATAs (4x/week)
Form/Time Under Tension (2x/week)
Build Strength (1-2x/week)
Realistic goals: banded pull up,
24″ box jumps, toes to bar, double under
WHAT
2017: prioritize strength, executing Comptrain masters as prescribed.
January: Decompress like a boss in Playa Del Carmen, then Detox like a boss before Feb.
HOW
prioritizing strength means 3 days a week strength training comes first. rough template: snatch day, clean&jerk day, gymnastics day. Maxes increase over the year.
CTM as Rx means all the work each day, no cherrypicking. Scaling movements & weights decreasing over the year, should be hitting 100% by the fall.
PLAN
winter: detox, debug the daily process, get through the Open.
spring: GAINZ. and murph.
summer: MOAR GAINZ
fall: ALL THE GAINZ
2016 Accomplishments: Rx’d all 5 open wods. I’m able to Rx most girl benchmarks. got ring & bar muscle ups, double unders, pistols, (almost) butterfly pullups, passed the CF L1 Trainer course, first bench press at bodyweight, first beer mile.
That’s one serious list of accomplishments, Edwin. Kudos!! You also look smokin’ with your shirt off, are you available??? 😍😘👊🏼
Get a room. Oh wait, you already did. Have fun in Playa!
2017 GOALS!
January-February
1. Toes to bar
Plan: 2x/wk EMOM 10: 2 linked T2B. Every 2 weeks add 1 T2B to each set.
2. Increase push up capacity
Plan: 1x/wk EMOM 10: 5 push ups. Every 2 weeks add another push up to each set.
3. Gymnastics/Skill: work with Max at the beginning of the year to practice the J hook for rope climbs, and discuss HSPU technique with 1 ab mat, and chest to bar technique to work on throughout the year.
Year Long:
1. Improve on barbell
2. PR snatch
3. PR c+j
Plan: 1x/wk for each movement follow CompTrain for weightlifting progress
Goals:
Reach 20% bodyfat target (this should take about six months, will get caliper tested quarterly)
Improve cardio engine drastically. Max, curious on how to test this. I was thinking maybe test my fastest one mile run each quarter?
Minimum of 3 WODS a week, 1 run, one open gym. Run can be skipped if a 4th WOD is a long burner (20+ minutes)
Finally master double unders. Made good progress in November/early December and then the holidays got in the way
Front rack mobility. Will talk with Sean and Max to figure out where my real issues lie and what can be done to fix them.
I’m purposely avoid any goal related to lifting, because if I set them I’ll focus on them too much because I’m fairly strong and I enjoy lifting more than just about anything else.
January goals
1. No sugar (except around my birthday!)
2. Alcohol only in social settings and in moderation (no benders!)
3. ROMWOD >5x per week
2017 Goals
– Master double-unders – Need help here Max and Sean!!!!
– Improve kipping – pushing off the bar of pull-ups, stringing together multiples no CTB and improving kipping on TTB – sometimes it’s there, but even if it is I usually lose it in a workout at some point.
– Keep up with ROMWOD – I’m seeing the results!
– Keep working on additional body-weight strength exercises and ab work
January Goals:
1) 3x per week, back in the game. 1 run a week outside of CF and 1 yoga/extended stretching
2) 7 hours of sleep on average per week
3) healthy eating–max 2 cups coffee per day, max 2 drinks per week, 1 gallon min water per day, real meals and healthy snacking
4) no injuries. Ready to kick off February feeling excellent
2017 GOALS! (Better late than never)
1. Weightlifting: Start following Comptrain Open Weightlifting 2x per week to get more comfortable on barbell & increase 1 rep max in snatch & c/j
2. Gymnastics: Muscle Up & Strict Handstand Push Ups. Starting with a private coach next week!
3. Double Unders: Stop cutting dus in half during workout. EMOM 10 1 x a week Odd – :30 to :40 Double Unders Even – Anything around :30 to :40
4. Nutrition: Continue to count macros consistently to lower body fat percentage.
JANUARY:
1. EMOM 10 1 x a week Odd – :30 to :40 Double Unders Even – Anything around :30 to :40. 2/3 of dus for workouts
2. Comptran weighlifting – might have to start next week because I’m traveling to DC for work tonight, but will do my best to do this every week
3. Practice gymnastics moves 2x per week for 10 minutes
4. No cheating on macros!
2017 Yearly goals
1) No shoulder pain- continue PT and ROM exercises, reintroduce overhead barbell movements and strict gymnastics
2) Consistent Double unders-weekly EMOM :30-:40 DU alternating with anything
3) Reach goal- Flight simulator
4) Run a 5k- start a running program in the spring
January
1) weekly DU EMOM
2) Crossover symmetry 3-4 days per week
3) Committed club
2017 – Yearly Goals
– Hit goal for overall meters rowed in a year. I’m keeping a running mark going for Jan and by the end of that I’m going to assess what a realistic goal is.
– Finally learn how to kip. I’ve really never been able to grasp this since doing CrossFit. Meet with coaches to come up with action plan.
Jan Goals – get back to a consistent routine. Get a minimum of 12 classes.
Goals for 2017
Hand stand push ups
chest to bar
muscle up
rope climb
Comp training
Just getting around to posting these Jan goals.
1. Consistent WODs at TILT: 4-5x/week with 1 additional day of cardio
2. Alcohol detox through Jan 28th
3. Record all WODs consistently
4. Banded pull ups (additional work 2-3x/week)
1) Rehab my hip and get back to my strength levels prior to surgery
2) When 1 is complete, WOD 3-4x/week
3) Will re-evaluate specific goals when 1 is complete!