IMMEDIATE GOALS:
-reach Level 2 status. I am almost there... working to fill out the Athletic Level Assessment sheet. I will have that done and turned into Chris in less than 2 weeks!!
-Continue trying to do all workouts RX
-Figure out what my 1RM is for weight lifting exercises (most of this will be accomplished by doing the Assessment)
-Also keep increasing weight in heavy lifting... need to keep getting those PR's!
-Make sure I am doing yoga once a week at least as part of my workout routine
-keep working on double unders... i have finally figured out the correct form, now its all about practice!!!


FUTURE GOALS:
-Nor cal regionals for Crossfit games next year?? might be a stretch but it can't hurt to have the goal
-Have now registered to get my Level One Cert Jan 30, 31st 2010 in Union City (excited about this!!)

I would also like to start trying to incorporate Crossfit endurance into my workouts. Since I run most days, and even on the days I do Crossfit, I think it will really help take both my running and Crossfit to the next level...

-also attempting to make a switch in the direction towards paleo... can't promise I can fully commit but I am at least making the switch from dairy products to soy or almond products...

More thoughts/goals related to Crossfit Endurance...

-started endurance training this week
-since there is an 8 week challenge on sat which involves running, I will keep this up as an addition to my training for the next 8 weeks
-Hopefully I will see some results in the challenge...

11/13

Goal update... Have acheived quite a few from my previous posts in the past month so it's time for new ones!

-muscle up, on bar or rings or anything.. Would just love to do it!
-want to be stronger at HSPU, can do them Kipping each one but takes me a while
-freestanding handstand hold for more than a few secs
-perfect my power clean... Need to get rid of this goat!!
-perfect my snatch... With more weight, ideally 3/4 BW

12/17

Few new goals...

DIET:
1. attempting to go from 115 to 125 lbs, clean as possible, lean mass:
-eat more calories/protein, following zone-informed paleo diet
-LESS DRINKING~ want to only drink at a max on fri and sat
-NO SUGAR! I have really started to notice the effects when I do and don't eat refined sugars. The cravings that follow and the lack of self-control to eat more is ridiculous. Bottom line- DON'T EAT IT!

TRAINING:
1. LIFT MORE WEIGHTS...PERIOD.
2. clean and jerk 105# x30 (ideally in 10-15 mins)
3. DL 185# 25 times (1RM right now is 190 so this will take some work)
4. MU- very close on this one... according to the CF journal, if you can do 15 pull ups and 15 ring dips unbroken you can do a MU. I can currently do about 2 ring dips, not below 90, will do more dips!
5. HSPUs- no kipping no abMat, can do them now with a kip and one mat...
6. Work on free standing HS, be able to hold for ~20 secs
7. Get buddy lee jump rope and perfect those DUs!!!
8. L sit for 3 mins/L pullups - plan is to work up to this in 30 sec increments...which should lead to pull ups!
9. Mix up cardio and do HIIT- plan is to rotate daily btwn running, rowing (which i currently loathe) and biking. It is important for me to do the things I don't enjoy as much to become a more well rounded athlete...As far as HIIT, goal is to get back to following Crossfit Endurance WODS.
10. Keep the distance running to a minimum- save the long runs for once a week with our LF running crew we are going to get started!!

OK...if that doesn't keep me busy for the next few months I don't know what will

PS: If anyone has any other suggestions based on observations of my strengths and weakness please let me know!! I would love any input on any and all of this!