SETTING GOALS

Setting Fitness Goals

Write them down and then do it. Don't do your best! Winners don't do their best, losers do. Winners do THIS! There are 12 modern tools to help you reach your goals... Not so fast, I am not talking about 6 minute abs or the "shake weight." I am talking about ways to almost force yourself socially to succeed. Check it out HERE. You have to be willing to make sacrifices for these goals. But ultimately it will give you a sense of pride and accomplishment. And make you a better, more effective human being capable of taking on tasks like sitting in a chair without making it collapse, picking up the trash without throwing out your back, saving your child from getting crushed by a rock, or defending your loved ones from a violent assault. All are impossible without a certain level of physical fitness. You can keep popping your pills and living forever while not being able to perform basic human tasks or you can decide to make a change in your life. Its all about taking the first step. That step is writing our your goals. The more specific the better. (CROSSFIT VIDEO)

Viking Warrior Conditioning 15:15
70 rounds
15 seconds of kettlebell snatches (35 lbs)
15 seconds of rest
performed 7 repetitions for each set with one arm (switched hands after each round/rest)
490 total reptitions!!!

MY FITNESS GOALS!

Fitness – (by May 19^th)

Exercise	Current weight/reps/sec	Improvement	Target
Back Squat	265 lbs	+60 lbs	325 lbs
Deadlift	405 lbs	+50 lbs	455 lbs
Bench Press	265 lbs	+35 lbs	300 lbs
Overhead Press	165 lbs	+20 lbs	185 lbs
HSPU (wall facing)	13 reps	+7 reps	20 reps
Muscle-Ups	1 rep	+5 reps	6 reps
Weighted Chin-Up	85 lbs	+25 lbs	110 lbs
Weighted Dip	130 lbs	+40 lbs	170 lbs
100 meter run	14 sec	-3 sec	11 sec
200 meter run	32 sec	-5 sec	27 sec
400 meter run	1:21 min	-11 sec	1:10 min
Cindy	n/a		20+ rounds
Fran	n/a		Less than 5 min

Skillz:

30 fluid consecutive kipping pull-ups

20 unbroken double-unders (not alternating)

30 consecutive 95 lbs thrusters

Handstand balance for at least 7 seconds

Box Jump higher than belly button height

Plank hold for 5 minutes

Sports

Complete 20 mile adventure race

Mountain bike race

Smoker (sparring tournament - Muay Thai Kickboxing/Boxing)

Sky-diving