Thursday, June 23, 2011

Day 11: Goallllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllssssssssssss

No matter the activity, it always helps to have goals; CrossFit, or fitness in general, is no different.  Setting the goals can be almost as difficult as achieving them sometimes.  The key is to be realistic, sure you might have an end goal to complete a marathon but you can't have that goal to be finish a marathon next month if you haven't done a 5k since high school.  In today's rapid rewards society we all expect to get what we want instantly and sometimes forget the amount of work that must be done.

Some quick tips

  • Create Step-wise goals.  Separate them into short term, middle term, and long term goals
    • Go over these goals with a friend to see if they agree with them
  • Write your goals down!  Having them on paper make them much more "real"
  •  Try to stay consistent.  A good pace always helps things.  If you try to do something every day from the very start then you'll likely get burnt out, or worse you'll over train and hurt yourself.
  • Find people who have achieved the same goals that you want to achieve and ask questions.  At least in the CrossFit community they will be happy to help you.

Here are some links that might help you set your own goals then I'll get into my personal goals.

Workout X
CrossFit Initiative

My Goals

     Short Range (before my 30th birthday)
  1. Squat 1.5 times my weight
  2. Put up a 15 in the Cindy
  3. Finish the Patriots Triathlon in under 1 hour 45 minutes
  4. Have my weight be consistently in the 150's
     Medium Range (Before 2012)
  1. Complete Skill Level 1 (Link)
  2. Better my time on the Philly 8k
     Long Range Goals
  1. Complete an Olympic distance triathlon
  2. Run a half marathon
  3. Finish the broad street in under 1 hour 45 minutes
  4. Complete a "tough mudder" style race
  5. Complete level 2 and most of level 3 (Link
  6. Beat trainer mike in a workout (I may need to take a bat to his knee before this happens)

What do you all think about these goals...attainable?  Are they too lax?  What are your goals?  Maybe I can play copy cat.


Today I have a softball game so I miss out on my CrossFit training.  I decided to NOT take tomorrow as a rest day and I will do a WOD (prolly the FRAN) and find my max rep of the clean.


Breakfast (3 points): Ham omelet, cantaloupe, grapes, almonds
Lunch (3 points)     : chicken garden salad, strawberries
Snack (3 points)     : pork chop, plum, almonds
Snack (2 points)     : peach, almonds
Dinner (3 points)    : Chicken, green beans, salad, cashews

Other points:   Sleep (+1), water (+1), < 5 hours (+1), 5 meals (+1)

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