WOD
15
Posted January 1, 2010 in WOD by Turbo

Saturday, January 2nd, 2010

discussing rowing strategy?

Workout of the Day

“Baseline”

For time:

500 m row

40 squats

30 situps

20 pushups

10 pullups

Rest, then…

50 burpees for time

Thanks to everyone who came out to the team workout yesterday.  It was a grinder but you pulled it off.  If you did the new year’s team workout, you might want to take a rest day or just come in and do a few rounds of the CrossFit warm-up…

In yesterday’s post, I requested you post your top training goal for 2010, so go ahead and tell us what your aspirations are.

15 Comments to “Saturday, January 2nd, 2010”

  • brendan
    January 1, 2010 at 8:29 pm

    1: 100 kilo snatch
    2: sub 20 5k run
    3: 40 unbroken pullups

  • Brad G
    January 1, 2010 at 9:11 pm

    Goals from 09:
    1. Body weight Clean and jerk….check
    2. Muscle ups………………..check
    3. 2x body weight DL………….so close – 55 lb increase from Jan 09

    2010:
    1. Touch 10’7″
    2. 4:30 Fran
    3. 300 lb squat
    4. 7 HSPU (starts with 1)

  • Brad G
    January 1, 2010 at 9:21 pm

    5. and consistant Butterfly pullups in WODS

  • brendan
    January 1, 2010 at 10:04 pm

    Ooops… that’s supposed to be a 200# snatch, not 100 kilo although that would be nice!

  • brendan
    January 1, 2010 at 10:05 pm

    Brad… can you do 30 unbroken pullups? If so, I’m convinced we could get you that 4:30 fran like… tomorrow…

  • Kimberly
    January 1, 2010 at 10:25 pm

    This is a recent blog post on setting goals…
    http://gubernatrix.co.uk/2010/01/too-many-goals/

    I’ve started my list…it’s already too long and contains possibly incompatible goals, I’m thinking a 2x bodyweight DL would be awesome though :)

    It’s been one year since I started CF and eating real foods and while I didn’t have any specific goals for 2009, I feel like I exceeded any expectations I would have had and I can’t wait to see what happens in 2010.

  • Tapout
    January 1, 2010 at 10:29 pm

    Totally clean up my diet and find what works for me…

    PR on everything I did in 2009

    25 consecutive pull ups

    10 Ring dips within 10 mins
    10 HSPU within 10 mins
    10 MUs within 10 mins

    (my ring dips, hspu’s, and mu’s won’t all be in same day :-)

  • Tapout
    January 1, 2010 at 10:31 pm

    ps…who are those HOT gals in the photo !!!!

  • Brad G
    January 1, 2010 at 11:09 pm

    I have done 34 unbroken pullups, its the thrusters I’m weak at. Haven’t done them for a few monthes though, I was thinking of trying it out in a few days, so maybe that goal will have to be altered.

  • Tapout
    January 2, 2010 at 12:12 am

    Oh my goodness…I totally forgot to post my MOST important goals…
    - train smart…and resist temptation to overtrain
    - be injury free…

  • Eric
    January 2, 2010 at 1:02 am

    Well…I will post a few of my goals as well….

    Continue to clean my diet up.
    10% B.F

    - 1 mile run 6 minutes…
    - 500m row 1:25
    - 2 1/2 x body weight deadlift
    - 2 x body weight squat
    - body weight press (might be lofty)
    - 1 x bodyweight OHS
    - muscle up
    - 25 unbroken pullups
    - Kip….
    - ***PROPERLY*** C & J and snatch anything, even the damn broomstick….
    - continued improvement on the metcon workouts….

    We will see ;) …..the only thing between me and these goals are some blood, sweat, tears and the barf bucket….

    E

  • Eric
    January 2, 2010 at 1:04 am

    Holy Crap it was hard hitting the “Submit Comment” button…..I am now committed to it…

  • chris
    January 2, 2010 at 3:18 pm

    Sub 5 min Baseline
    405.5 lb DL
    Score 300 @ FGB
    Never lose that nervous feeling before a WOD.

  • michelle
    January 2, 2010 at 5:38 pm

    I bought my first pair ever of extra small exercise pants today… my goal, to fit them. Awesome way to start 2010 for me with 3 strict pullups, and 2m10s shaved off my initial Baseline time with the blue band today instead of green, (and a gimp foot). I’m very excited to see what the rest of 2010 brings…I love CF!!!

  • Erika
    January 4, 2010 at 11:58 am

    Ok, here are a few of my goals:

    1. 2 x BW deadlift
    2. unassisted pullup
    3. 1 x bw backsquat
    4. more consistent higher box jump
    5. improve on my rowing
    6. improve on my mental game which I think will help with the other goals!

    @Eric
    I love reading your posts – they are always good for a laugh! I’m with you on the clean and snatch anything properly! Good luck on those!

Upcoming Events

For Members

Random Testimonial

Posting tweet...

Powered by Twitter Tools