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Dominic Sirianni
01-01-2010, 05:42 PM
Where do you want to get to for 2010? What are your fitness goals?

Garrett Smith
01-01-2010, 08:16 PM
2x BW HBBS. That means 380# if I gain 5# up to 190. Currently at 335#.

2.5x BW DL. That means 475# if I get to 190#. Currently at 380#.

5/3/1 will be the approach to get both, hopefully by 100% RAW Worlds in October.

Ryan Secor
01-01-2010, 08:38 PM
- 1500# Total Minimum (I'm guessing it'll be around a 600 DL/500 BS/400 BP)
- Heal completely from previous injuries (specifically ankle) and STAY injury free!
- Maintain bwt over 220# @ no more than 10% BF (gotta drop my bf a good bit)

Doing 5/3/1 + conditioning to get there.

Chris H Laing
01-01-2010, 09:04 PM
Get bodyweight up to 180 or above. I'm tired of being a skinny fuck. Using CFWF and GOMAD to get there, along with a lot of inspiration from 70's Big. Currently around 155-160.

Squat 270 at 180(1.5xbw), currently at 235, maybe 240
Press 180 (bw), currently at 115-120
Deadlift 360 (2xbw), currently at 295-300
Power Clean 200, currently at 175
...all at 180, squat and press for 3 sets of 5, deadlifts for 1 set of 5, and power cleans for 5 sets of 3.

Then start incorporating some conditioning work, get back in shape, start up judo again.

Arien Malec
01-01-2010, 09:20 PM
In order of must do:
1) First oly comp with material improvement to my current training maxes
2) 1 1/2 BW FS (310# or so)
3) Lack of suck overhead (BW push press, ideally BW press)
4) Increased lean mass, decreased fat at 94kg

Grissim Connery
01-02-2010, 03:05 AM
1) wide grip muscle up
2) one arm pullup
3) close COC #2 (just ordered it, not sure how far away i am)
4) full planche
5) get a usable osoto gari on both sides
6) pike to press handstand
7) manna
8) improve my stack passing in BJJ

Dominic Sirianni
01-02-2010, 04:56 AM
I want to get my body fat% down to around 13% and bodyweight to around 210-220

I want:

Press 250
Bench 400
Front Squat 400
Squat 500
Deadlift 600

power clean 250
clean and jerk 300
snatch 200

100 push ups
200 sit ups
Handstand

10 dead hang pull-ups
15 chin ups
20 kipping

Get muscle ups

Cindy 20 rounds
Fran under 5
Grace under 3
Fight Gone Bad 300+

Mile under 7:00
5k under 27:00

Shane Skowron
01-02-2010, 07:19 AM
In no real order:

Deadlift 400#
Clean 255#
Set new PR on 100 mile run
500yd combat sidestroke under 8:45
Run 1600m under 5:00
Run 1.5 mile in boots and pants under 8:30
Fran under 2:30
100 pushups under 2:00
30 strict pullups
Complete 5 mile swim with fins

To get there, I know I definitely won't be doing CF Mainpage. :D
Basically just doing my own programming.

Eric Deangelis
01-02-2010, 07:53 AM
Goals for 2010 include;

-Achieve and maintain 8% Body Fat (at approx 10% now...I can see Abs)
-Achieve Blue Belt in BJJ
-2x + BW DL (at 330 now - want at min. 360, would really like 400)
-at 300 BS now, would like to get to 350 BS (Full range of Motion - Teebag the floor)
-Press 225 (at 180 now)
-Hold a full human flag
-Full Planche
-Not being a muscle up kip whore (which I currently am)
-add 2 more half marathons to my race list (not really looking for PRs here)
-Bring 1600 run into 5 min range
-being more form proficient in all Oly Lifts (Mainly cleans, jerks, and snatch varition)
-incorperate more gymnastics into training

lets add:
being a better teacher
spending more time with family
somehow contributing to this forum instead of just begging for answers =)

Ton of goals here, but all achievable for me. Like Shane mentioned I, I will not get here following a CF mainpage WOD....hense some of my other posts about training protocol in regards to CF/CFFB/CA WODs/SealFIT/ and Gant's programming....

So for the first time in about 5 or 6 months I am taking the full weekend (F, S, and Su) off for football, family, drinking beer, and some yoga and foam rolling. Then come Monday start pounding away on these goals.

Best of luck to everyone here!

Jay Ashman
01-02-2010, 08:11 AM
One goal for me:

keep getting better.

peace warson
01-02-2010, 11:23 AM
work hard and get bigger, stronger, faster.

Brian DeGennaro
01-02-2010, 05:16 PM
300kg+ total in the lifts, a 230kg squat, 210kg front squat, and maybe a 150kg push press.

Matt Edwards
01-02-2010, 05:49 PM
300kg+ Brian? Jeezum, keep up the good work.

2010 Goals...
Snatch: 90kg
Clean: 110kg
Jerk: 115kg
Back Squat: 130kg

Yeah, I know, my squat sucks.

Alex Bond
01-02-2010, 06:46 PM
300kg+ total in the lifts, a 230kg squat, 210kg front squat, and maybe a 150kg push press.

What weight class are you competing in?

Brian DeGennaro
01-02-2010, 06:52 PM
77kg weightclass.

Collin O'Neill
01-02-2010, 08:14 PM
In no particular order:

200lb bodyweight, with no more fat % than I am now 1285, ~13%)
350lb squat, 325 x 5
420lb DL
Body weight snatch
200lb clean and jerk
240lb jerk
165lb shoulder press, x 125% pp, x 135% pj

25 dead hang pullups
60 consecutive true pushups(slow and steady)
Front lever
Handstand

Brown belt in karate

Continue to work on cardio...need some benchmarks for this that don't include running. Perhaps 50 burpees in a row, 5 min intense rope work, something...

Get into sandbag work. Get a BW, 1/2, and 1/4 bodyweight bag.

Dave Van Skike
01-02-2010, 08:55 PM
In no particular order:

200lb bodyweight, with no more fat % than I am now (285, ~13%)
350lb squat, 325 x 5
420lb DL
Body weight snatch
200lb clean and jerk
240lb jerk
165lb shoulder press, x 125% pp, x 135% pj


Brown belt in karate

Continue to work on cardio...need some benchmarks for this that don't include running. Perhaps 50 burpees in a row, 5 min intense rope work, something...

Get into sandbag work. Get a BW, 1/2, and 1/4 bodyweight bag.


that's weird. i'd prefer be 285@13% than 200 @ any %

Neill Smith
01-02-2010, 08:58 PM
that's weird. i'd prefer be 285@13% than 200 @ any %

DVS beat me to the punch. Why drop weight and stay at the same BF%? Not knocking you, Colin, just curious (and jealous)...

Ben Smith
01-02-2010, 09:21 PM
DVS beat me to the punch. Why drop weight and stay at the same BF%? Not knocking you, Colin, just curious (and jealous)...

Howmuchyawannabet he meant 185?

Ben Smith
01-02-2010, 09:27 PM
My 2010 goals:

Bodyweight: 200 (should be there by the end of Jan)
Squat: 450 (currently around 400)
Press: 200
Bench: 260
Deadlift: 540

Get 20 dead-hang pull ups

Attain reasonable proficiency on the oly lifts (bodyweight snatch, 1.25 bw c&j)

Regain my 36" vertical (slow lifts and chubbiness have it down a good bit) and start dunking on people.

Kevin Perry
01-02-2010, 10:03 PM
Repost form my log

Short Term ( 6 months):
- BW 175
- Squat 350
- Deadlift 400
- Press 175
- Bench 225

Long Term (12+ months)
- Squat 400
- Deadlift 500
- Bench 300
- Press 200
- Snatch 200
- Clean&Jerk 250

This is Assuming I have no issues the first 6 months... I tore an internal suture or something on monday from picking something off the ground at home which has made benching a pain in the ass, can't get enough air in or arch the back in the movement well enough because the area in the abdominals is sore as hell go figure.

Jay Ashman
01-03-2010, 01:58 AM
more specifically.... get my dead back to 600#, squat back to 500#, press to 250#, power clean to 315# while maintaining my current level of fitness... those are attainable with my current numbers.

I hope everyone reaches their goals here. :)

Jason Barrow
01-03-2010, 03:19 AM
Well seeing as posting here more often is on my to do list.....

Gain some weight - currently 80kg@10-11%BF, 85kg would be good, 90kg would be better!

2xBW Back Squat - 160kg@current BW/180kg if I can hit 90kg
2.5xBW Deadlift (conventional) - 200kg or 225
As close to BW Press as possible - current max is 62.5

Mature muscle-up (currently have kipped ring+bar)

Get out of the gym more - run at the track, rock/tree climb, hit the squash court etc

And yes, add to my measly post numbers! Less lurking, more talking!

Happy new year to all!

Martin Bonn
01-03-2010, 05:27 AM
Get stronger, heavier and leaner in that order!

1.) Qualify for the English Weightlifting Championships (Quali total for 94kg class: 240kg, current total: 190kg (in training)) -> 50kg improvement, that sounds a lot but i'm still a relative beginner and once i get my legs strong this should be attainable!

2.) Get my squat up: I can currently pretty much clean my FS (109 and 112), I'd like to get that FS to 150-160 by the end of the year.

That's it, just a few goals, best to keep it simple!

Good luck to everyone!

Collin O'Neill
01-03-2010, 06:34 AM
Howmuchyawannabet he meant 185?


Winner!

My bad, I am changing the post to read 185 right now.

Chris Forbis
01-03-2010, 08:39 AM
1. Squat 1.5xBW (270-280#)

2. Deadlift: 405; Squat: 315; Bench: 225; Press: 160

My squatting has always sucked. 2010 is the year of the squat.

Arden Cogar Jr.
01-03-2010, 01:17 PM
I started 2009 wanting to squat clean 150 - I got that. Can now do 140 for a triple. I also wanted to snatch 120; not quite there yet as I'm having some technical issues with my pulls - too much loop and hyperextension. But getting close. I Can overhead squat that 120 for sets.


My main goal is to improve my performance in Timbersports, but those goals need to stay internal as no one would truly understand them - times/consistencies/etc in certain events. Lifting has always been a passion. Given the explosive nature of my sport, OL fits perfectly. Just wish I would started this when I was younger.

I have the following things I'd like to accomplish during 2010 from a gym persepctive:
Squat clean : 170 to 180 kilos.
Snatch: 120 to 130 kilos.
Front squat: 210 to 220 kilos
Jerk: 160 to 170 kilos

I currently at 150 to 160 on the squat clean, 110 to 115 on the snatch (power mind you, having problems mastering the squat snatch), about 180 to 190 on the front squat (but can back squat between 250 and 270 - so it's a matter of time), and can behind neck jerk the 150 to 160 right now very easy - just got to do it in front. So all should be attainable.

From an overall health perspective, keep my weight under 112 kilos. Doing a darn fine job of that even through the holidays. Part of me wants to think about dropping down to 105 and doing the Master's next year at York during November. That's a very sick part of me too. I was 130 kilos about three years ago, so I'm very very pleased with the weightloss I've accomplished. The even cooler thing is I actually feel stronger now than I did when I was a cow. Well, a fatter cow.

All the best,
Arden

Arden Cogar Jr.
01-03-2010, 01:20 PM
77kg weightclass.

Good God Brian - that's insane!!!! Where are you on that path right now?

All the best,
Arden

Arden Cogar Jr.
01-03-2010, 01:24 PM
Colling, are you 285 at 13 percent bodyfat? Holy Crap - that's NFL caliber right there - talking defensive end. I'm surprised you're not lifting a lot more than you do because at that size you have a ton of Lean Body Mass. When I was that weight I was a good mid 20s (but I'm only 5'10ish). I'm down to 245 now and I'm guessing I'm around 15% on the low side. And I'm very lean for a fat guy. I'm inspired.

All the best,
ARden

In no particular order:

200lb bodyweight, with no more fat % than I am now 1285, ~13%)
350lb squat, 325 x 5
420lb DL
Body weight snatch
200lb clean and jerk
240lb jerk
165lb shoulder press, x 125% pp, x 135% pj

25 dead hang pullups
60 consecutive true pushups(slow and steady)
Front lever
Handstand

Brown belt in karate

Continue to work on cardio...need some benchmarks for this that don't include running. Perhaps 50 burpees in a row, 5 min intense rope work, something...

Get into sandbag work. Get a BW, 1/2, and 1/4 bodyweight bag.

Arden Cogar Jr.
01-03-2010, 01:25 PM
Winner!

My bad, I am changing the post to read 185 right now.

Whew, I feel better now. I thought we were talking to Alonzo Spellman and we didn't know it.!!!! :D Minus the psychosis of course. :rolleyes:

All the best,
Arden

Brian DeGennaro
01-03-2010, 01:44 PM
From a daily perspective I will average 220kg-230kg every day. On my best day I've narrowly missed totaling 250kg. My squats are holding me back, because if I'm struggling to do 165kg for a triple on the back squat, how can I expect to clean that anytime soon? My cleans are right around 80% of my squat so it's a matter of strength right now.

Arden Cogar Jr.
01-03-2010, 01:55 PM
From a daily perspective I will average 220kg-230kg every day. On my best day I've narrowly missed totaling 250kg. My squats are holding me back, because if I'm struggling to do 165kg for a triple on the back squat, how can I expect to clean that anytime soon? My cleans are right around 80% of my squat so it's a matter of strength right now.

WOW!! At 77 you are one wicked strong dude. Keep up the excellent work!!!! I know that one snatch I saw you do with 90 or 100 was so smooth and fast that I quessed you had another good 20 to 30 kilos in the tank. Unreal.

All the best,
Arden

Brian DeGennaro
01-03-2010, 02:11 PM
I'm not strong until I'm lifting the most.

jake oleander
01-03-2010, 03:10 PM
I have 3 training-related goals for the year:
1) 2.5x bodyweight back squat
2) 36 inch vertical jump
3) 11.xx 100m sprint and 60 inch one legged hurdle jumps with ease

Júlíus G. Magnússon
01-03-2010, 03:18 PM
Goals for 2010:

Lifting:
- Back squat 2xBW
- Bench press 120kg
- Press 70kg
- Deadlift 200kg

Gymnastics:
- Weighted strict muscle-up 30lbs
- Solid back lever
- 15+ seconds freestanding handstand
- Unspotted back flip on concrete

CrossFit:
- Fran 3:00
- Cindy 20 rounds
- Helen 10:00

Running:
- 400m 1:00
- 800m 3:00

Rowing:
- 500m 1:30
- 2000m 7:00

George Heckert
01-03-2010, 06:00 PM
I have become very doughy and de-conditioned in the past 4 months so...

Goals for 2010

get my bodyfat back below 15%(waaay over that right now)

200 on the SSST

Press a KB around half my bodyweight.

I finally found a program(ETK) which is idiot proof and leaves no excuse to not make it work.

I will eat clean, throw in some fasts, and get lots of sleep.


5'11"/228#/30yo/M

Alex Bond
01-03-2010, 06:34 PM
From a daily perspective I will average 220kg-230kg every day. On my best day I've narrowly missed totaling 250kg. My squats are holding me back, because if I'm struggling to do 165kg for a triple on the back squat, how can I expect to clean that anytime soon? My cleans are right around 80% of my squat so it's a matter of strength right now.

You should keep a public log somewhere, it sounds like it would be fun to follow along!

Brian DeGennaro
01-03-2010, 06:52 PM
I've tried to, it just becomes a pain to translate pages from my log onto the internet. I guess if there's enough interest I can revive the old thread I made in the training log section here. Might as well do that now I guess...

Gavin Harrison
01-03-2010, 10:14 PM
Stick to 5/3/1 2-4 days a week as my schedule permits... at least until 2011 :D

Darryl Shaw
01-04-2010, 05:56 AM
I just want to make it through the year without adding to my list of injuries.

Arden Cogar Jr.
01-04-2010, 07:30 AM
I've tried to, it just becomes a pain to translate pages from my log onto the internet. I guess if there's enough interest I can revive the old thread I made in the training log section here. Might as well do that now I guess...

I chose to do the same thing to keep me focused on the goals. Plus there is always some insightful commentary from some really good members.

All the best,
Arden

Allen Yeh
01-04-2010, 02:53 PM
My primary goal for 2010 is to lose weight, I'm not excessivley overweight but this past summer when I was sitting close to 180 my sleep apena was almost non-existent (that is what my wife says anyway!) Now that I'm back up to 190-195 she says it's as bad as ever. I'd like to get my weight down to high 170's around 8-10% BF right now I'm 195(?) sitting closer to 15%. I'd really like my maintenance weight to sit at 180 give or take a few pounds. I know this means losing some muscle but this sleep apnea thing has got to go. I don't want a CPAP machine and I don't want the inside of my throat rotor-rootered by some doctor.

Height - 69"
Right now: 195#'s Close to 15% BF
Goal: 180#'s 10% bodyfat

In regards to everything else...who knows. Right now I got a job closer to home but I have no gym, just home gym stuff which consists of a 110# sandbag, some light KB's and light DB's, I'd really like a pullup bar and a barbell.

Shawn Casey
01-05-2010, 04:48 AM
Get involved with this board more.

Get my sleep and food close to perfection.

Listen more to smarter people.

More HSPU.

Big Olifts.

Get an MU. Should have had this a long time ago.

Learn from those I teach.

Be Humble.

Be Patient.

Work harder.

Tom Woodward
01-05-2010, 09:54 AM
Deadlift 500
Squat 400
Press 200
Clean 250

Stay diligent with foam rolling, PNF, and yoga for recovery.

Have another fun filled year of tennis and win as many touneys as I can.

Geoffrey Thompson
01-05-2010, 11:44 AM
I'm just getting back to the gym after a few months' layoff. I'm working toward a 450kg powerlifting total and a 225kg Olympic lifting total, which are goals I could probably get if I train fairly consistently this year, and hope for a 475 or 500 and a 250 total by the end of the year, which may be possible if I work hard and am fortunate enough to get strong again quickly.

Alex Bond
01-05-2010, 03:23 PM
Want to get my PL total from 1000 to 1300, and start seriously rowing again (aka save up the money for a C2 of my own).

Darryl Shaw
01-06-2010, 05:43 AM
I just want to make it through the year without adding to my list of injuries.

I should have known I was tempting fate writing that; did a few, okay a lot, of push-ups last night and woke up this morning with a sharp stabbing pain in my left shoulder. :(

Geoffrey Thompson
01-06-2010, 09:32 AM
I'm just getting back to the gym after a few months' layoff. I'm working toward a 450kg powerlifting total and a 225kg Olympic lifting total, which are goals I could probably get if I train fairly consistently this year, and hope for a 475 or 500 and a 250 total by the end of the year, which may be possible if I work hard and am fortunate enough to get strong again quickly.

Now that I have thought about this a bit more, I may be a little too optimistic on my Oly goals. 225 could be a stretch, but I know I can hit 200 if I'm reasonably diligent. I was also planning on entering a meet, eithier PL or Oly, this year, but shortly after deciding that, something came up which could make committing to anything involving travel on particular dates in the future right now a bit tricky, so I might have to pass on that idea for now.

Don Stevenson
01-14-2010, 01:32 AM
Main goal - compete in at least 4 strongman competitions and improve placings from around 9th to top 3 or 4.

Secondary major goal - not get hurt!

Basic strength goals

BSQ 240kg
DL 290kg
Mil press 110kg
Bench 160kg

Garrett Smith
01-14-2010, 05:38 AM
I've further crystallized my short-term goals this year.

Goals for 100% RAW State Champs meet at the end of March, 181.8# (82.5kg) class:

2x BW Squat (so 363.6# or less depending on weigh-in, currently at 335#)
400# DL (did 380# in October, just did 370# the other day without psyching up)
Bench 275# clean, preferably more (just missed 270# due to racking too fast last time, but I got it up, not going to train bench much at all prior)

If I were only to hit those and do some OL meets and HGs this year, I'll be happy.

Getting a 91kg snatch (>200#) will be cool, don't know when I'll compete though.

Dave Van Skike
01-14-2010, 09:40 AM
overhead. 300x1 Log or Axle.
deadlift. 600x5

Brian Stone
01-15-2010, 05:17 AM
Deadlift 405x5. I'd also like to get my squat over 250, but I've been having big problems with it the last few months.

Arden Cogar Jr.
01-15-2010, 09:41 AM
overhead. 300x1 Log or Axle.
deadlift. 600x5

And that is some serious strength and very attainable given your current numbers.

All the best,
ARden

Michael McKenna
01-15-2010, 10:19 AM
Bodyweight by Dec 31, 2010: 130 kilos, less than 18% bf

Oly Lifting: Qualify for Nationals once more, totalling 320 before Dec 31;

Compete in an USA PL meet and set all the Pennsylvania Raw records (I could, honestly, do this on any training day; the raw records SUCK. They are 190 SQ, 130 BP, 210 DL, I think). My goals, though: 272, 182, 272

Compete in at least one HG event;

Compete in master's Track and Field;

Coach at least three lifters to Americans or another National level meet.