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Old 01-01-2010, 06:42 PM   #1
Dominic Sirianni
Senior Member
Join Date: Jul 2009
Posts: 263
Default Goals for 2010?

Where do you want to get to for 2010? What are your fitness goals?
Training Log

CrossFit 305 - Sweet Fitness in the heart of Miami
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Old 01-01-2010, 09:16 PM   #2
Garrett Smith
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Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368

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.
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
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Old 01-01-2010, 09:38 PM   #3
Ryan Secor
Join Date: Nov 2009
Posts: 137

- 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.
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Old 01-01-2010, 10:04 PM   #4
Chris H Laing
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Join Date: Sep 2008
Location: Northern VA
Posts: 904

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.
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Old 01-01-2010, 10:20 PM   #5
Arien Malec
Senior Member
Join Date: Sep 2007
Posts: 2,035

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
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Old 01-02-2010, 04:05 AM   #6
Grissim Connery
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Join Date: Jun 2008
Posts: 624

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
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Old 01-02-2010, 05:56 AM   #7
Dominic Sirianni
Senior Member
Join Date: Jul 2009
Posts: 263

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

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
Training Log

CrossFit 305 - Sweet Fitness in the heart of Miami
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Old 01-02-2010, 08:19 AM   #8
Shane Skowron
Join Date: Oct 2008
Posts: 195

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.
Basically just doing my own programming.
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Old 01-02-2010, 08:53 AM   #9
Eric Deangelis
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Join Date: Nov 2009
Location: PA
Posts: 14

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!
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Old 01-02-2010, 09:11 AM   #10
Jay Ashman
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Join Date: Sep 2009
Location: Cleveland, OH
Posts: 377

One goal for me:

keep getting better.
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