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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 01-27-2013, 10:02 AM   #1
John Donovan
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Location: Charlotte  MI
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2013 Goals?

What are your fitness goals for this year?

Here's mine:

Lose 20 more pounds by June 10th
Finish the last 15 pounds by new year's
Double unders
DL 500+
Squat 400+
Clean&jerk 300
Snatch 225
Sub 2 minute 400m
Compete in a Warrior Dash
Rx Fran sub 5 min.

Not a small list by any means but I think totally within the realm of possiblity.
32/5'10"/233. 500m row-1:39/1000m row-3:53/2k row- 8:12/DL-495, FS-325, Back squat- 440, Press-205, Snatch-96kg, C&J-121Kg, 5k run- 27:30
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Old 01-27-2013, 10:18 AM   #2
Chad Smith
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Location: Winsor  Ontario
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Re: 2013 Goals?

Mine are:

Get my squat to over 350lbs (it's at 225 now)
DL over 400lbs (current max is 315)
Bench Press 250lbs
Press over 120lbs
Master Double Unders
Get my Fran time to under 5min

Not too sure how realistic those goals are (especially the weight lifting ones)
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Old 01-27-2013, 04:14 PM   #3
Shane Jensen
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Location: Lewes  DE
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Re: 2013 Goals?

300 lb Clean and Jerk (Currently 285)
225 lb Snatch (Currently 215)
315 lb Clean (Currently 293)
330 lb Jerk (Currently 311)
405 lb Front Squat (Currently 365)
440 lb Back Squat (Currently 405)

<1:05 400 Meter Run (Currently 1:12)
<6:00 Mile (Currently 6:15)
28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log
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Old 01-27-2013, 04:22 PM   #4
Tricia Magrini
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Re: 2013 Goals?

I went back to find my reply from the 2012 post and wow is that a smack in the face. I wrote.....

"Short term goals, muscle up and top 100 finish in the Open mid Atlantic....a little lofty. (still no MU, finished 186)

My the end of the year:
Bodyweight bench press (meh don't really care about this, last 1RM was 120)
300 lb deadlift, currently 275 but ugly (hit 290 last week)
Clean n jerk 135, currently 122 (have cleaned 135, jerked 135 but not together....yet)
Snatch 105, currently 90 (still 90ish)
35 unbroken pull ups, 22 I think (haven't tested, pretty sure I could do 30)
225 back squat, currently 195 (STILL 195)

And lastly a sub 4:30 Fran, current 4:54 but that wasn't with butterfly kips which I have down now....would love to go sub 4 but think that will have to wait til '13" (haven't done it)

By the end of 2013 I hope to have:
Ring MU
215 BS
185 FS
300 DL
140-145 clean and jerk
105 snatch
145 OHSQ
Sub 10 Helen
Sub 4:30 Fran
Sub 4:30 Diane
stringing bar MU
left legged pistols
Owner, CrossFit Uncompromised
L1, CF Oly Certified, CF Kids Certified
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Old 01-27-2013, 09:04 PM   #5
Katrina Fox
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Location: Holton  KS
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Re: 2013 Goals?

Taken from my CrossFit/workout blog (with my notes about how things are going...):

1. Do CrossFit at least 4 days/wk.
Week 2: Only got 2 days this week due to being sick- shooting for 4 next week.
Week 3: Did 4 days this week- was a bit rough on day 3 in a row, but made it!
Week 4: MTThF this week. Better than 3 days in a row, but we did lots of squats and I can feel it.

2. Do some activity every day of the week, even if it is just getting on the treadmill and running 1 mile.
Week 2: Again, didn't do well. Gonna try to get stuff done this weekend running wise...
Week 3: Nothing so far. Hopefully will do a CF workout out home tomorrow.
Week 4: Ran on my off day this week. Need to do something this weekend.

3. Get my first un-assisted pull up.
01-11: First time doing a pull up with the bands rather than jumping on the box! Green and purple bands and was able to get 4 good ones in a row (out of the 6 each round for the workout).
01-18: Doing well with the band (had 2 workouts this week to practice with it).

4. Eat more paleo/primal foods.
01-18: Doing OK. This week wasn't so good diet-wise and it shows on the next item...
01-25: Better than last week.

5. Lose 40lbs (that is less than 1lbs/wk!)
01-04: 185lbs 01-11: 183.5lbs 01-18: 186lbs 01-25: 183lbs

6. Get better at the movements I hate- burpees and overhead squats!
01-18: Starting to do 10 squats against the wall every day to try and improve my flexibility.
01-25: Did so many squats in the workouts that I didn't do any against the wall, will try to fit some in this weekend.

And my blog if anyone is interested:
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Old 01-28-2013, 07:36 AM   #6
Danny Bostwick
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Re: 2013 Goals?

245 Snatch. Currently at 215.

300+ Clean. Currently at 260.

Sub 7 2K row. Currently 7:30ish

450DL, currently 375.

Strict HSPU - My biggest goat. Still have to use one abmat.

12 Muscle ups linked together. Currently at 7.

CF Powerlifting course.
CF Mobility course.
Starting Strength Seminar.

Pretty lofty, but I think I can get them all.
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Old 01-28-2013, 07:39 AM   #7
Danny Bostwick
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Re: 2013 Goals?

Originally Posted by Shane Jensen View Post
300 lb Clean and Jerk (Currently 285)
225 lb Snatch (Currently 215)
315 lb Clean (Currently 293)
330 lb Jerk (Currently 311)
405 lb Front Squat (Currently 365)
440 lb Back Squat (Currently 405)

<1:05 400 Meter Run (Currently 1:12)
<6:00 Mile (Currently 6:15)
With those strength numbers, a 225 snatch is shooting low! Go higher brotha!
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Old 01-28-2013, 08:31 AM   #8
Jeff Enge
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Location: Collinsville  IL
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Re: 2013 Goals?

All in lbs:
315 squat (current 265)
245 bench (current 205)
415 deadlift (current 355)

245 clean & jerk (current 205)
200 snatch (current 175)

1:25 500m row (current 1:28.8)
Run sub-55 400m, sub-5 mile (PR :54/4:51 3 years ago, haven't trained running since)

Strict HSPU
10 unbroken muscleups (current 6)
Master freestanding handstand
100 unbroken DUs (current 55)

Weigh 195 (current 182-185)

Clean up my diet (esp find healthier snacks to still meet my caloric and nutritional needs)
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Old 01-28-2013, 09:44 AM   #9
Stephen Smith
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Location: Murrieta  CA
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Re: 2013 Goals?

Gain weight to consistent 190+ (currently fluctuating 180-190)
2.5x BW deadlift (475 based on 190 bw)
2x BW squat (380)
1.5x BW bench (285)
Compete in a powerlifting competion at Masters level (Planning on July 13th, California State Games in San Diego).
Snowboard at least once every weekend that there is snow on the ground down here.
m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#

Last edited by Stephen Smith; 01-28-2013 at 09:52 AM..
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Old 01-28-2013, 10:03 AM   #10
Dave Hurt
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Re: 2013 Goals?

I just started CF 3 weeks ago, so my list may be long, and lofty but here goes

Squat 500+ (currently around 490)
Deadlift 550 (currently 510)
Strict Press 225 (currently 200)
Clean and Jerk 325 (295ish right now)
Snatch: NO CLUE, I just learned this movement so we will see!

Get more comfortable with DU's (do >50 unbroken)
Learn the ring MU
Learn how to handstand walk
Get better at butterfly PU's

Shoot for a 5:00 or better Fran for my first time (which I think will be this week!)

...maybe compete by the end of the year!
Better every day.
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