Double Unders!!!!!
Be more mindful of form and range of motion. I sometimes sacrifice quality for weight, time and/or reps.
Conquer my nemesis lifts (Cleans, Snatches and that bastard Overhead Squat)
Increase overall MetCon performance & stamina!
Gain confidence and believe in myself. I am not the wheezing gasbag I used to be.
Muscle-Up (My Crossfit Holy Grail)
Regularly thank the amazing trainers and community at LF for their help and inspiration.
Specific Measurable Goals (Current stats in parentheses)
Kipping Pull-Ups – 25 unbroken (10)
Handstand Push-ups – 5-10 Unbroken with no mats (5 unbroken with 3 mats)
Ring Dips (Deep and legit) – 10 (1-2)
Chest to Bar Pull-Ups – 10 (2-3)
Baseline WOD – 4:00 (4:38)
Fran WOD – 6:00 (9:14)
Fight Gone Bad WOD – 300 (223)
Crossfit Total WOD – 850 (775)
2k Row – 7:00 (7:55)
500m Row – 1:30 (1:45-1:50)
1 Mile Run – 7:00 (approx 8+)
Calories for 100m Row – 11 (9)
Update on Measurable Goals and a couple Benchmarks – 1 Year Anniversary
Completion of this week will mark the end of one year at LaLanne Fitness! In all honesty, I never expected to have lasted this long. I was, frankly, expecting to fail. This is a rare time when I am happy I was wrong!
This seems like a good time to revisit the goals I set for 2011 and see how I have done so far.
Kipping Pull-Ups – 25 Unbroken on 3/17/11. Couldn’t do even one when I started. Handstand Push-Ups – Often down to 2 mats, but still need a lot of work here. Ring Dips – No bands used, deep and legit. Can easily do 10, but not unbroken, need to attempt. Chest to Bar Pull-Ups – 10 unbroken on 6/11.
Baseline – 4:01 on 6/6. Original 1 year ago was 7:37 with multiple bands for the pull-ups. Fran – 5:34 on 5/10. First R/X attempt was 9:14 on 11/19 Fight Gone Bad – 300 on 6/16 up from first attempt of 223 last summer. Crossfit Total (from current PRs) – 860 as of 5/13. (Squat = #300, Press = #155, Deadlift = #405). Up from 775 on 11/13. The Animal (2 pood) – 9:30 on 5/12 down from 11:44 on 3/8. Karen – 9:14 on 5/27, down from 10:46 on 11/24 2k Row – 7:22 on 5/3, down from 7:55. 500m Row – 1:36 on 6/6, down from around 1:48 I believe.
Regarding my general goals and such:
** Double unders have come a long way! My new rope and an injury set me back a bit, but able to string 20-25 on a good day. Long way to go, but making progress.
** I still need to be more mindful of good form. I often get too focused on times and scores for fear of embarrassing myself.
** Nemesis Lifts: Well, cleans have come a very long way and snatches are also much better. OHS still gets the better of me a lot of the time, but I am moving forward (slowly).
** Metcon performance and stamina has greatly improved, but will be a good area to concentrate on for year 2. Increasing work capacity is definitely a high priority!
** Muscle-Up: Well, this one hammers at me more than anything. Have gotten very close, but can’t quite pull the trigger. Really beat myself up about it, so have stepped back and will come back to it.
** Gaining confidence: A work on progress. The amazing community here blows my mind the way everyone encourages each other. How could someone not grow in this environment? Thanks to all my fellow students! You amaze and inspire me every single day!
** Finally: Chris, Maribel, Will, Natalie, Scott and Zack. Thank you for your incredible knowledge, dedication, heart, patience and pushing me when I need it.
