« 071227 THURSDAY | Main | 071229 SATURDAY »
071228 FRIDAY "Benchmarks"
++ SPECIAL WOD TONIGHT: "In-N-Out Helen" 1800hrs. ++
("In-N-Out Helen" stems from our colleagues at CrossFit Los Altos doing "In-N-Out Fran"):
Email "info (at) diablocrossfit" if you want to participate (so we know how many burgers to get).
+++++++++++++++++++++++++++++++++++++++++++++++++++++
0600 Workout:
"Diane"
21 - 15 - 9 for time:
Deadlift 225 lbs
Handstand push ups
Alternate workout:
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
"S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage."
+++++++++++++++++++++++++++++++++++++++++++++++++++
An example of an original benchmark.
The year is coming to a close. Did you finish your goals? Did you stick to your 'resolutions' for 2007?
You can read my thoughts on 'resolutions' from my post last year:
070103 Wednesday - New Year, More changes
In brief. . . now is not the time to make plans like "I want to eat healthier this year." or "I am going to loose a few pounds." These are undefinable, impossible to track, and easy to fudge.
Now is the time to say things like "I am going to eat less than 10g of refined carbs a day from now on." and "I will lose 10 lbs of 'Fat' without loosing muscle mass." In contrast, these are clear, easy to track, and black and white. Either you accomplished them or you didn't. Either you made clear progress, or you didn't.
Physical progression is not tracked by time, it is evaluated based upon accomplishments and performance.
Just because you have been "CrossFitting" for a year doesn't mean you are a better athlete than when you started. Improvements in performance of desired tasks means that you are a better athlete.
December's "Girls and Heroes" marathon has been part of this process. By attempting these benchmark workouts, even for your first time, you have now set a point to track progress. A point to improve or a reference to loose ground.
Now we are going to go a step further. For 2008 we are asking all DCFers to come up with at least 3 goals for 2008.
One strength based (examples include, a double bodyweight deadlift, CrossFit Total of 1000, etc)
One gymnastics based (examples include, an L-sit duration, a number of consecutive pull ups, etc)
One metabolic conditioning based (examples include a sub 9 min "Helen", or "Murph" as Rx'ed, etc)
You are not limited to 3 choices. Many of us at The Shed have more than three goals to accomplish before big stopwatch signals "TIME!" for the end of the year. Think of 2008 as one big "Workout of the Year" (WOY) and you have only 365 days to finish your benchmarks.
Choose wisely, and don't be afraid to choose something big. If you "Aim for the moon. If you miss, you may hit a star. "
The final part of setting benchmarks with us is that you have to announce them publicly. So you have to post them here, or write them on the white board at The Shed. We are all in this together, and we will rely on each other for help and encouragement (as well as some reminding).
So post your goals for 2008 "WOY" in the comments section, and prepare to celebrate your victory as each one is smashed.
Posted by Jeremy Jones at December 28, 2007 9:34 AM
Comments
Did Jason this morning. I believe it was 54:30 (I'll have to check the white board).
Ripped both hands. Should have started with tape on the wrists.
GOALS FOR 2008 WOY:
Strength: 15 Over Head Squats with Bodyweight (210 currently), CrossFit Total of 1000+.
Gymnasics: 10 free standing handstand push ups and a 2 minute L sit.
Meta Con: The "Rutman" mile (carry a sandbag with your bodyweight 1 mile in 15 minutes).
I might have more. I'll have to add them when I remember.
-jj
Posted by: J Jones at December 28, 2007 11:31 AM
I am assuming everyone has gone over to the main crossfit board and watched the video of Jeremy and Craig take on the Crossfit One World guys at the cert. Pretty impressive showing in my book. Nice job.
Posted by: Matt Brennan at December 28, 2007 11:39 AM
Yeah. We named that workout "Diablo's Shame".
Another goal for 2008: Beat Freddie and Jolie at anything. . . whether it is CrossFit, Wii bowling, or even a drinking game.
-jj
Posted by: J Jones at December 28, 2007 1:31 PM
Great post Jeremy.
My goals (WOY);
CFT- 1,000#
Fran- Sub 4 minute
FGB- 315+ Total
OHS- 5 with body weight
Pull Ups- 50 kipping in a row
Muscle Up- Complete ONE
This list makes me get butterflies in my stomach just reading it. I can't wait!!
Posted by: Stavros K at December 28, 2007 3:55 PM
Great comments jj.
This year has been a mixed bag for me. It's hard to set a cf goal for the next year. I suppose it would be to get over various injuries and simply be able to participate in the wods as given at least four times a week.
Goals(necessarily modest):
Lose at least 10 more lbs, presently 162 (down from 175).
(Things in parentheses are 2007 best)
Strength: CFT of 650 (595), 10xOHS with 95 lb (3xOHS with 75 lb).
Gymnastics: 25 pull-ups (19), 15 ring-dips (10, not full depth), 60 sec L-sit (35Sec), one ring muscle-up (none).
metcon: murph as rx'd <60 minutes (run a mile,1/2 x pu's,pshups&squats, run 2nd mile: 47m30s, no vest). 500m row, <1m40s (1m47s). 5k run, <27 minutes (~30min).
I had a previous goal which I have set aside (One arm pull-ups). I've decided that I like the crossfit movements and prescriptions and I will no longer obsess about things I used to do when I was in my twenties. If it happens, it happens. At any rate, on my 60th birthday I expect to be a much stronger and fitter person than I was at 50. Thanks to everyone at DCF. Thanks guys.
Posted by: Mike Erickson at December 28, 2007 4:17 PM
Diane today at the station. The DL's were clean, but HSPU's need work but I got through them.
Posted by: Stavros at December 28, 2007 6:11 PM
Great rant, JJ. Excellent post, Mike. By the way, you're no longer the old guy..our newest 'oldest' member just committed. He'll be a gladiator soon enough.
Ok, modified from my earlier goals:
Fran sub 3, Cindy 22, Murph sub 30.
CFT 1000+
Muscle-ups = 3 Consecutive.
Weight: 205.
Stav.. the butterflies comment so frikkin' true. Thanks everyone for the constant motivation!
I really dig this little hole in the wall.
Posted by: Craig at December 28, 2007 8:05 PM
well the goals i have for 2008 are pretty extensive.
...do each girl at least once, but get better at each movement to do them at least once as rx(Diane, JT, Mary for example)
...sub 3:00 Fran
...CFT above 1000 gonna have to do heavy more often
...way better form on Linda, and i really don't care if my time gets better.
...Do a REAL handstand push up, that means no wall or anything
...15 body weight OH squats
...55 consecutive pull ups
...PR on every WOD
Posted by: jorgy at December 28, 2007 9:29 PM
Diane
5:24
Deadlift form could have been alot better, gonna need some help Craig.
Goals for 2008
CFT: 1000+
Fran: sub 3:30
40 pull ups
1 muscle up
Lose at least ten pounds (curently 220)
Keep preaching the gospel of Crossfit and get as many people on board as possible.
Posted by: Darren at December 29, 2007 12:21 AM
- make it to DCF 4x a week or at least CF at home the days i can't for a total of CF'ing 5-6x a week
- nail my kipping pull up and do a min of 15 solid and consecutive kipping pull ups
- 20 solid consecutive "regular" push ups
- Christine as RX'd
- lose the rest of this baby fat (5'5", 162 current from 205 the day before i had kaela) and get to my "ideal" weight
- be able to do actual knees to elbows
- 2 ring dips
that's it for now but once i reach those goals in a few months there will be more. =] thanks to the Diablo crew for helping me this far and for the rest of the journey!
Posted by: sakura at December 30, 2007 7:29 AM
Here are some more from members of the Shed who don't post on the website often. All of our 2008 goals are written down on the white board for everyone to see.
Jimmy:
CFT - 1000lbs+
3 Muscle ups
DCF "Newbie" sub 3min
Murph as Rx'ed sub 40
Kelly:
10 consecutive pull ups
30 consecutive double unders
24" box jump
Bryan:
3 Muscle ups
Filthy Fiftey sub 30
CFT 1000lbs +
1 minute Lsit
Mo:
Make SWAT
3 muscle ups
CFT 1000lbs+
DCF Newbie sub 3
Filthy Fifty Sub 25
Carry:
20 consecutive pull ups
Bodyweight Clean
Filthy Fifty sub 30 min
Clint:
20 consecutive pull ups
Linda in under 25
CFT 1000+
DCF Newbie sub 4 min
I'll add more as we record more people's goals.
Posted by: J Jones at January 9, 2008 1:27 PM
My January baselines:
This weekend I was able to overhead squat 6 reps with 160lbs. I plan on sticking to lower rep ranges and increasing the weight before doing sets of 15.
We also determined a few weeks ago that I can go 1300m (just over 3/4 of a mile) in about 13.5 minutes with a 165lb sand bag. I plan on trying to add weight for shorter distances before worrying about the full mile.
I can do 6 handstand push ups against the wall. I am going to try and work on my balancing skills more as soon as my wrist feels better.
I haven't tested my Lsit in a while so I still have to do that.
I also need to re-do my CFT. In late Nov it was 765 (245, 135, 385). Wow. I have a long way to go on this one. I have the biggest room for improvement on the back squats. I am going to start really hammering on them. I want to get this one up in the 350+ range. My press is the next low point. Hopefully the HSPU work will carry over here and help pick this number up. A 200lb press would be phenomenal. My deads are my strongest point although I need these up to 450 or so to make the 1000.
Posted by: J Jones at January 14, 2008 1:25 PM
Did a CFT today. 255/150/395= 800
Big improvement from Late Nov, but I still have 200 lbs to go. The 450lb deads I can see coming, the squats I am really going to have to work on. I jumped 15lbs on my press. I am pretty happy about that, I think that 200 isn't that far.
-jj
Posted by: J Jones at January 21, 2008 10:25 AM
2008 Goals:
Strength: 1 RM - 1.5 BW Deadlift (current - 135 lbs x 3 reps), 1 RM - BW Overhead Squat (current - 105 lbs). Current BW = 172 lbs, down from 184 lbs when I started at DCF on Nov. 30 2007. (I plan to make these easier by reducing my BW!)
Gymnastics: 7 unassisted pull-ups in a row (current-1)
Met Con: Complete Nancy, Cindy (10 rounds) and Karen as Rx'd
Posted by: Rodil at February 11, 2008 11:17 AM