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Tex | 06.09.2012
Goals! The importance of goals cannot be over looked! We have been focusing on a lot of important events (naming the unicorn) and training whys and we haven’t talked about goals in a short while. As summer ends our goals seem to change gears away from beach bods into some new ventures. Let’s hear ‘em! You looking for rock these? Attack one of these? Goals!
SWOD:
Squat 3×5- add 2.5/5# from last workout
DWOD:
Complete 6 rounds:
Max Rep Plyo Push Ups
20 yard Shuttle Run
*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate.
*Rest as needed between efforts.
Post loads and reps to comments.
7 Responses to SEXY Friday 9/7/2012
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Squats @ 235#
DWOD: Total reps = 57
Squats @ 185#
DWOD: Total reps = 80
SWOD: Squats @ 235#
DWOD: 76 reps
SWOD @ 235#
DWOD 55 reps
SWOD: 220#
DWOD: 55 reps
Goals: I used to just want to be able to lift a lot of weight but since getting into crossfit I am totally drinking the “train like an athlete” kool-aid…I want to be not only strong, but fast, powerful, and agile…some of these goals are attainable in the near future, others are still far away, but I hope to get to all of them within the next year
Strength:
2x bw Back Squat…long way to go still
1.25x bw C&J…almost there on the clean…need to learn how to jerk
Skill: handstand
Speed / endurance / power: 6 minute mile; under 60 sec 400m run; under 1:30 500m row; 108 inch broad jump
About ten months ago we talked about goals and one of them was to perform a muscle-up. Now I can perform two in a row (almost 3). The rest of my goals were not very strength training and CrossFit oriented; because I was new to CrossFit (I am still new).
Next Saturday I will be participating in the Goruck challenge and for my new goals I would like to:
-Back Squat 2x my body weight (long term goal). Back squat is one of my biggest challenges…
-Improve the form and weight on my Olympic lifts, specially the snatch.
-Perform 20 pull ups (almost there I am at 17).
-Run one mile under six minutes (I am at 6 min 40 sec).
-Continue to increase the weight on all my lifts.