12 Muscle-ups
75 Squats
Can't do muscle-ups? Sub 3 pull-ups and 3 dips for each MU.
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10 comments:
Nice picture. Congratulations Gus!
I was reviewing my 2009 Crossfit goals and am thinking about what I would like to accomplish in 2010. I have been doing Crossfit since November 2008, and this is what I wrote as my 2009 goals in early January 2009:
* Master the double under
* Do 21 unbroken kipping pull ups
* Run a 5K under 30 minutes
* Do at least two named WoDs as Rx'd
* CFT 500+
* 10% BF
I ran 4 5Ks in 2009 with my best time at 28:42. This includes my first ever 5K event, the "Run to Read," sponsored by Schaumburg school district 54.
I went from 5 strict pull-ups to 32 kipping pull-ups in June 2009.
I did a CFT (Crossfit Total) in April 2009, for 515 lbs.
I've done many named WoDs as Rx'd for the first time in 2009, although still no Fran.
I have no idea what my bf (body fat) is, and I don't really care anymore. I know I've gotten a lot leaner.
Double Unders turned out to be the most difficult goal to achieve. I was finally able to string 2 together, then 8 in the final week of 2009.
I'm very happy with my progress for 2009. I hope and expect to make further progress in 2010. Thank you Jason and everyone at Crossfit Roselle!
Woo hoo, Gus! Looking good :)
Congrats to you too, Eric, on all that you've accomplished! I might have to start making some Crossfit goals of my own for 2010. I guess my first goal will be to show up to class!
That's all I can think of for now! Baby steps...
Thanks for bringing up goals, Eric. I knew I was missing something this early into the new year. Great job on achieving them all, by the way!
When setting goals, it's my opinion that consistency and diet can pretty much make or break any physical goals you may set for yourself. Try setting a weekly attendance goal as part of your overall program. Even if you aren't able to make it in to the gym - push-ups, sit-ups, squats, burpees, etc can be done anywhere! Be sure to include some diet goals as well. If you'd like some help with your diet, Eric or myself would be happy to offer some pointers!
Is that King Leonitis?
Congrats Eric on achieving your goals last year. Good luck on 2010.
Congratulations, Eric, on your 2009 goals and good luck in 2010!
I think we posted our goals on the blog here. Does anyone remember when it was? I would like to see what I wrote as my goals.
more squats today... shoot me.
Andy, here are the
2009 goals.
My goals for 2009 were fairly simple.
Unassisted pull ups
Improve my marathon time
A few RX workouts
Results
Unassisted pullups since Sept
Marathon improvement of 28:16
Rx on a few workouts
Goals for 2010
Sub 4:00 marathon
10 pull ups in a row during warn ups
Strict pull ups
Hand stand pushups
unassisted dips
Congrats on the win Gus!!! Wow, what intensity in that picture! =)
Nice Gus! And thanks for introducing the Lovers and Mel to Crossfit. And Eric, congrats on all your accomplishments!
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