CrossFit Oakland

Overall goal: work on strength!
Loose 5 lbs of inert metabolic material
15 Kipping PU's in a row
10 ring push ups
1 dip on ring
225# deadlift
110# shoulder press
90# Power Snatch
1 minute l-sit
Parkour: Master the basic movements as outlines by Jesse Woody in the American Parkour Tutorial

Ladies, check this out:

http://www.parkour-videos.com/liv-rowlands-demo-video-2006

20 dead hang pullups in a row
75 pushups in a row
5 muscle-ups in a row
bench press 200 lbs
100 double unders in a row
850 lbs on the crossfit total
5 minute mile on the treadmill
2:58 1000 meter row
7% bodyfat
Be able to do any of the handstand pushup workouts with the floor as my target
Hold a handstand for 10 seconds

over all goal: Get stronger, and lose the fatty bits. (look hot for my wedding)
30 strong push ups in a row.
80lb sholder press.
1 ring dip
get a few kipping pull ups.
I would like to do as much of the perscribed wait as possible.
But really I want one muscle-up.. I know that is a long way off...
Someday I want to beat Chad's numbers. (but again quite a ways off.)

One muscle-up
40 kipping pull-ups
175 as permanent weight
5K in 19:30
500M row in 1:24
Bench 270
Push-Jerk 205
Clean 205
Front Squat 205
C&J 205
Squat 300
Deadlift 400
Press 170
Crossfit Total 870
Fight Gone Bad: 330

One year should be just about enough time.

Goals for 2007 (attempt to accomplish in the next 6 months):

1. Zone diet – fully implemented
2. 20 strict push ups (no rest)
3. Kipping pull ups (multiple)
4. Ring dips (multiple)
5. Dead lift 150 lbs
6. Run 5k / 10k without stopping (Improve running pace)
7. Improve strength (and height) for wall ball throw
8. Improve form on lifts (especially push press, clean & dead lift)
9. Increase weight used for kettle bell swings (need 44 lb KB)
10. FGB score 200+
11. 10 Double-unders in a row

And, oh yeah, be ready for Mud Run!

Snatch 185 lbs
Clean & Jerk 225 lbs
65 Kipping Pull-Ups
75 Push-Ups
150-lb Weighted Pull-Up

Forgot to mention the real-world-carryover goal that the Olympic lifting goals will lead to (in theory):

Dunk a tennis ball (slightly easier than dunking a basketball)

I haven't been able to do this since I was 22 years old.

It most likely reflects my biases, but I feel that dunking a basketball is one of the most beautiful expressions of athleticism out there.

one muscle-up
40 kipping pull-ups
65 push-ups
full-press HSPU
C&J bodyweight
OHS bodyweight
squat 300
deadlift 400
L-sit 1 minute
10 second handstand
50 double-unders

man, everyone's setting the bar really high. here goes:

Run 400m in 1:15, 800m in 3:00
C&J Bodyweight
overhead press 160
Squat 325
deadlift 400
one muscle-up
25 kipping pullups in a row
bottom-up press the 1.5P kettlebell 5x each hand
Do "Mary" as prescribed
General improvement on olympic lift form/weight

oh, and learn the basics of parkour.

Jonathan, you are right.

By year end:

1. Squat 215 (I'm at 175 right now)
2. Deadlift 350 (I'm at 295 right now)
3. 35 kipping pullups
4. Helen in under 11:00
5. 2 consecutive muscle ups
6. Sub 15 minute Fran as Rx'd (seems highly optimistic)
7. Sub 3:15 800m run
8. Simply do a decent L-sit
9. 2 HSPUs
10. OHS 125#

Of course, correspondingly increased scores in FGB and CF Total.

Way to go with the high expectations everyone. It's inspiring to read. I'm not entirely sure of my goals just yet but I wanted to jump on the band wagon. So, here goes: 300 FGB and a muscle up. I figure once I can do 1 I will be able to do more than one fairly quickly. Other than that I want to just be considered impressively strong and athletic in general - like squat 200lb with correct, upright form that breaks parallel, 30 kipping pull-ups, 150 push press without leading with my toes, etc. Oh also, I would love for this to be the year that I asked to play with the USA women. Although, who knows when I can find the time to ever compete with them. Recently I have been busier than a one-armed paper hanger. Ok, that's it for now:)

Happy New Year!

PS. Mike will appreciate that I had to write this in extended paragraph form. The list format is far too limiting:)

To crush my enemies, see them driven before me, and to hear the lamentation of their women.

Nice, Chad. Good to see the Mongol spirit alive and well.

Candace, I think the USA woman's teams would be the best. Ill root for you with that one..
There are a few more goals I have.
beat 200 on FGB.
beat 170 lb. dead-lift
go to class 6 times week for the next 6 months.
Improve diet, Zone-ish. Palio.. (i cant spell, if you all haven't noticed yet.)

i'm with chad. now i have to go listen to iron maiden.

I wanna change my goals to be more like Chad's.

Annie,

I thenk ur spilling is grait.

One day in the pavilion at Karakorum he [Genghis Kahn] asked an officer of the Mongol guard what, in all the world, could bring the greatest happiness.

"The open steppe, a clear day, and a swift horse under you," responded the officer after a little thought, "and a falcon on your wrist to start up hares."

"Nay," responded the Kahn, "to crush your enemies, to see them fall at your feet -- to take their horses and goods and hear the lamentation of their women. That is best."

Harlod Lamb, GENGHIS KAHN: THE EMPEROR OF ALL MEN, pp 106-107:

Complete CF warmup no broken sets (Full ROM)
Three rounds of:
15 pushups
15 situps
15 ring dips
15 pullups
15 back ext
15 OH squats

>300 FGB (three rounds)

Live through the mud run!
Beat my PR Alcatraz to land time ~45 min

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