Photo: CF Ethos basecamp at the 2010 Southwest Regionals (credit: Sam R)
Goals.
Why do you Crossfit? What are you training for? Do you have any goals?
Crossfit is wonderful because no matter how good you are, you can always get better. There are so many aspects to to work on that you can spend forever on them and never master anything. Some of us train to compete in the Crossfit Games. Some of us want to get in shape. Some of us want to look better.
No matter what your motivation is, it's important to have a goal and something to focus on.
That's why I want everyone to post something they want to accomplish at the box. It could be getting an unassited pullup. It could be a muscle-up. It could be completing a workout rx'd. It's could be running (and not walking) a mile. The goal itself isn't the point. The point is that you have something to chase after, something to drive you to make you want to work hard.
One of the most difficult things is to put yourself out there for public evaluation and judgement. It's a scary thing. But know this...we are all on the same team. If you post a goal, you will reach it.
WOD
5 rounds for time of:
Row 500m
15 Bench Press (135/95#)
Post TIME and PERSONAL GOALS to comments.
I have so many goals to accomplish but I think a big one for me is a sub 3 Fran!!!!
Sweet WOD!
Typically, I like to divide personal goals into different categories, such as personal, athletic, academic, and professional.
I feel it is also beneficial to have a balance of short-term and long-term goals. According to Schelling's Theory of Egonomics, individuals suffer from dueling personalities that are divided into the present and future. The present personality wants a specific thing, such as a bacon cheeseburger, while the future or past self wants a different thing, such as toned abs. Both selves exist, but not exist at the same time. Dividing goals into different beneficial short-term and long-term goals can help satisfy both the present and future self. For example, a 3 month athletic goal can be a handstand push-up, while 6 month atheltic goal can be a muscle up. Ultimately, goals allow us to acheive a sense of accomplishment and keep us moving forward.
Well i think that a short term goal would be to get my muscle ups back consistantly, long term i would definitely have to say a sub 6 min 5k, I would also like to get down to about 9% body fat. Not the easiest thing to do but a little dedication and some hard work i know that I can do it. I have already came this far and i will be damned if i'm going to let something stop me know!!!! Can't wait to make those goals.
So many goals ....
My first goal starting CF a year ago was just to lose weight and get in shape. I had a stretch goal of getting down to 175# ... from a start of 200#. I hit that goal a couple weeks ago and I really didn't think that was going to happen.
Now the goals are all within the different exercises:
Mile Run: 6:30 (currently at 7min)
15 reps @ Bodyweight Bench Press and then do Linda Rx
Complete 30 Muscle Up WOD Rx (I got 1 MU once)
300+ on FGB
50 pull ups unbroken
400# Deadlift
<4min Fran
I always keep these goals in mind when we do any workout that has anything to do with them. It definitely helps to put the goals out there so you're accountable and more importantly so our coaches know what is motivating us.
It really helps us as coaches to know what your individual goals and motivations are so that we can pace you as you progress. Don't be shy!
Here are some of my personal goals:
- CF Total > 1000 (currently at 910)
- 50 consecutive double unders (PR is 36 in a row)
- 200# snatch (PR is 185)
- 50 consecutive pullups (PR is 36)
- 250# C&J (PR is 235)
- Sub 20 min 5K row (I hate rowing)
- 15 consectutive BW overhead squats (got up to 10 last try)
- 300 calories on the airdyne in 10 min (189...long way to go)
Within the next month and a half, I would like to get my first muscle-up, first L-sit pull-up (the L-sit part is what I am lacking in) and get 30+ kipping pull ups (currently at 26).
Within the next 8-12 months, I would like to complete the King Kong WOD as Rx., and run a sub 6:00 mile.
I have quite a few Crossfit goals, but here are a few.
- Do the "King Kong" workout as prescribed
- 10 unbroken handstand pushups
- 3 consecutive muscle-ups
I have a lot of goals with crossfit.
- Do pull ups the correct way without a band.
- Regular pushups without the need to snake up
- Rope climb
- Master a muscle up
There's a lot more but I'll just keep chipping away at these. Eventually I'll get them because who would have thought a year ago I could run a 9 min mile. I know that's not really fast but it is quite an accomplishment for someone who couldn't even run 400 m without feeling like I was going to die.
I too have a lot of goals:
1. 185lbs. (now at 211ish)
2. Sub 10min Karen (I did 13:45ish 6 weeks ago)
3. Beat Jim D. at Grace, by a lot.
4. Run 1.5 miles sub 10min. (I am at like 12:30ish now so I know I have a LONG way to go)
5. Be a good Dad.
6. 185lb snatch by the end of the year.
7. Overall, I aspire to be super-human-fit like Brian M. and Jim D., super-strong like Ryan A., and just be an overall badass like Black Jon-Tim W.-, and of course, my idol Mr. Phil
You guys push me every WOD. I think the overall culture of Ethos is what gets me through my bad days and allows me to enjoy my good days more.
THanks guys! I love you.
Eddie
I want to be able to do all CrossFit WODs as Rx'd.
On Sunday I will be turning 47. Last year on my birthday I did the "2-minute Defense" in 11:44. Who will join me on Sunday morning as I attempt to better my time?
So many goals, but the top would be:
- 30 OHS at BW
-King Kong. Robert, Andrew -6 months from now we are trying it so mark your calendars!
whoops, I meant 15 OHS at BW.
If i could get 30 OHS at BW, my next adventure would be to sprint up Everest....
I want to change the world.
im very competitive and ive been missing that since my college basketball days a few years ago, so i want to dig that competitive monster thats been begging to come out again and compete next year at the crossfit games. thats the overall goal. i also want to gain 2-3 inches on my vertical leap (nick---we need to find a way to measure where im at now!) , increase my cardio level to a 6:30 mile, and also be able to to do 40 consecutive pullups
My goal is not lofty. One pull-up-- without a band -- before the end of 2010.
Josh--Sounds great. I put in on my Google Calendar this morning--Sunday, November 21st at 10:00 am.
Sean--I love that quote and economic theory, but I was not able to find it when doing a Google search. What exactly is the name of the theory?
It's good to know I'm not the only one with some of the goals you all posted! I'm going to be unoriginal with some of these, but a goal's a goal...
- 1 muscle up in the short term; 30 MU WOD before the end of the year
- Get back to a sub 7 min 2k row
- 10 consecutive HSPU's
- 185# snatch
- Linda Rx'd in the ~30 min range
- 50 consecutive double-unders
- 6:30 mile (standing around 7 on average)
- Never done the "King Kong" WOD but I'll put that in my 'long-term' list
- I'm gonna go with Tim on the 9% bodyfat
- Be better than Jim D. at anything Rx'd
- Not feel like the 2011 sectionals are out of reach
- Somehow acquire Josh G's charm and boyish good looks, and Black John's ability to take on the world
You guys have a great team at CF Ethos, and I feel priveleged to be a part of something as motivating as what you all bring to the box. Thanks to the coaches for lighting a fire every day!
Hugs n kisses
Eric
Lose 15-20lbs
Lifting: 200lb back squat (currently 190) - All other goals I have reached :)
Cardio: Learn to love running and get sub 8min mile
Gymnastics: String together pull ups, strengthen core
I'm a small guy so my goal is to put on enough weight and gain enough strength to be able to do all workouts as prescribed, I've gained 10 pounds since starting at Ethos so at this rate i'm hoping it won't take too long
A 3x bodyweight deadlift wouldn't hurt either
Robert: Schelling first stated his idea about Egonomics some time in the late 60s or 70s ("Egonomics or the Art of Self-Management")... the article is pretty old and should be available on the internet by now.
V
Everytime I complete a WOD I accomplish a goal. Where do I start with my list?!
-knee push-ups without snaking
-20 double-unders consecutively
-one pull-up w/o the band
1. Always improve
2. Conquer the jump rope (double unders specifically)
3. Perfect my form on leg exercises (stop relying on my upper body)
That's a good start. I'm sure the list will get longer as my exposure to Crossfit increases.