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Old 10-14-2010, 01:50 PM   #1
Meredith Kovarik
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1 Month Anniversary!!! Need 3-Mo Goal Suggestions...

Just completed my first full month of CrossFitting and am so addicted.

Progress so far:
- Started doing static pull-ups with 115 lbs of assistance... down to 40!
- I've lost app 5 inches between my waist, hips and thighs
- I haven't lost a lb, which means I'm putting on muscle lb for lb for the fat I'm losing (5'9" and 145lbs)

My first day I couldn't complete the first round of the WOD... Tuesday I completed 100 thrusters @ 45lbs with 3 burpees OTM in 21:44... now that IS priceless!!!

Any suggestions on my 3 month anniversary goals?
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Old 10-14-2010, 02:25 PM   #2
Mark E. Wallace
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Re: 1 Month Anniversary!!! Need 3-Mo Goal Suggestions...

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Originally Posted by Meredith Kovarik View Post
Any suggestions on my 3 month anniversary goals?
I pant pant could probably pant pant come up with some, but pant pant you're going to have to pant pant remove that pant pant avatar first.

- Mark
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Old 10-14-2010, 05:45 PM   #3
Jason Wallis
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Re: 1 Month Anniversary!!! Need 3-Mo Goal Suggestions...

Hope you won't allow strangers on the internet determine your goals for you...
I misread Mark's post at first and thought it said "remove your pants"
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Old 10-14-2010, 05:56 PM   #4
Meredith Kovarik
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Re: 1 Month Anniversary!!! Need 3-Mo Goal Suggestions...

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Originally Posted by Jason Wallis View Post
Hope you won't allow strangers on the internet determine your goals for you...
Um... no. But if I set my own goals, maybe I'm not pushing myself far enough in certain areas and too far in others. So thats why I'm open to suggestions...

I'm used to training, but CrossFit is new to me.
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Old 10-14-2010, 08:05 PM   #5
Mark E. Wallace
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Re: 1 Month Anniversary!!! Need 3-Mo Goal Suggestions...

Well, different strokes for different folks, but after nearly a year of CF, I'm only just now starting to set quantitative goals. In my first year, most of my goals were capability-oriented. For example:
  • Do a kipping pullup
  • Do a deadhang pullup
  • Do unassisted ring dips
  • Get to the point where I can do four WODs per week
  • Stick with it. Be consistent and make it fun.
Within the past several months, as I have become more fit and athletic, strength and speed numbers have started to take on more importance for me. Until then, all that really mattered was that (1) I was gradually able to do more things, (2) I knew, despite not tracking in detail, that I was getting stronger and faster, and (3) I was having fun and not burning out, which historically has been an issue for me.

Your mileage may vary, depending on your priorities. Lots of folks will advocate having specific goals, and that's absolutely great. I think it's just as great to say, "Make it fun, but get after it every time. You'll be happy with the results."

As far as pants are concerned...well, I should just (pant pant) let that one go.

- Mark
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Old 10-15-2010, 09:10 AM   #6
Brock Cochran
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Re: 1 Month Anniversary!!! Need 3-Mo Goal Suggestions...

Quote:
Originally Posted by Meredith Kovarik View Post
Just completed my first full month of CrossFitting and am so addicted.

Progress so far:
- Started doing static pull-ups with 115 lbs of assistance... down to 40!
- I've lost app 5 inches between my waist, hips and thighs
- I haven't lost a lb, which means I'm putting on muscle lb for lb for the fat I'm losing (5'9" and 145lbs)

My first day I couldn't complete the first round of the WOD... Tuesday I completed 100 thrusters @ 45lbs with 3 burpees OTM in 21:44... now that IS priceless!!!

Any suggestions on my 3 month anniversary goals?
Some of my goals that I set were doing WOD's Un-Modified, Finding people at close to the same fitness level as me or higher and keeping up with them, beating previous times on benchmark workouts. Those are just examples of what I did. It's really up to you. One of the things I see in my gym still are girls that know how to do two or three kipping pullups or two or three ring dips but still use bands. Once you get kipping or ring dips down, don't go back to the band unless you absolutely must. Nothing specific, but things I've noticed from some of the people in our gym.
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Old 10-15-2010, 11:02 AM   #7
Art Hung
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Re: 1 Month Anniversary!!! Need 3-Mo Goal Suggestions...

I suggest re-testing some of your first month benchmarks. I've only been doing Crossfit since the beginning of August and I can't wait to re-do some of the benchmark workouts that I've done previously.

Also, shoot for getting off the band; getting kipping pullups; developing good technique if things like Olympic lifts are new to you before you try to increase your weights a lot.

Dropping mods and moving towards doing WODs as Rxed is a great goal.

Not sure if you can do double-unders or ring-dips already; those are great goals also.

Sounds like you are doing fantastic - congratulations on your progress!!

Art
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Old 10-15-2010, 11:07 AM   #8
Mark E. Wallace
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Re: 1 Month Anniversary!!! Need 3-Mo Goal Suggestions...

Sorry. Couldn't help myself.

Top row, fourth one over. wfs.

Very cool, Meredith.


- Mark
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Old 10-15-2010, 12:23 PM   #9
Ted Apollo
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Re: 1 Month Anniversary!!! Need 3-Mo Goal Suggestions...

david werner came up we these great 4 level fitness goal worksheet the seattle crossfit posted here (WFS). it's pretty comprehensive
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Old 10-15-2010, 12:56 PM   #10
Richard Vanmeerbeek
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Re: 1 Month Anniversary!!! Need 3-Mo Goal Suggestions...

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david werner came up we these great 4 level fitness goal worksheet the seattle crossfit posted here (WFS). it's pretty comprehensive


This the best way to ensure that you are developing your skills on a broad enough level.

Focus also on the quality and range of motion for all the movements, this guideline is actually valid forever.
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