Thursday 01/03/13

 We would like to hear what your CrossFit goals are for 2013.  Please share under comments!

 

For some of you, you might want to improve your math skills

 

WOD

Jerk

1 RM

followed by

Run 200 meters

10-9-8-7-6

Thrusters (60/40kg)

Floor Press (60/40 kgs)

Run 200 meters

5-4-3-2-1

Thrusters

Floor Press

Run 200 meters

Modifications:

L4 - As RX

L3 - 50/35 kgs

L2 - 40/30 kgs

L1 - manageable weight

L1m - Run 200 meters

         10-8-6-4-2 reps of

         Thrusters (PVC or manageable weight)

         Floor Press (manageable weight)

         Run 200 meters

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Post load and time to comments

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Comments

[Chris-Jax]

Without a spotter, can I sub db presses from the floor?

[ann]

Hey Chris - if you have standard sized bumper plates, I would recommend sticking with the floor press - the distance created by the bumper plates is enough that there will not be a problem if you need to drop the weight. Some people roll the weight to their hips, then use their hips to help position the bar into place (see http://www.youtube.com/watch?v=Rw48pWMs76o - towards the end of the video ...please excuse the awkward camera angle)

If you decide to go with the db press, keep in mind that it will be a bit more difficult because the weight is less stable than using a bar, so feel free to adjust accordingly.

[lisa]

Well my first goal is to really concentrate on form and technique. I was getting more concerned with what level/weight i was doing and getting frustrated for not doing a certain weight when i should have been focused on form. I want to improve my transition on cleans/snatches - for some reason i stop at the "pockets" and do not get the power i need to do the olympic lifts. The next area i want to focus is squatting - i want to work on not falling forward and keeping a good rack position.

[Beth Schroeder]

My first goal would be to actually getting to the box to work out. Once there I will be starting from scratch on form and weight. Looking forward to getting back a shape, other than round!
Hoping to get back into a routine.

[Chris-Jax]

Thank you for your response and help Ann

[SuziQ]

FYI: The Fundamentals Classes will begin on Tuesday Jan. 8th at 7pm...
They are open to ALL OCF members... Feel free to come in and work on your form and technique... there's always something to learn.. no matter how long you've been crossfitting.

[SuzyQ (Susan)]

One of my goals is to get back to CLEAN eating.. realized this past holiday season just how much eating crap truely kills my energy and strength! The Challenge is perfect to get back on track. Personal Crossfit Goals include: getting a muscle up. PR-ing on all my lifts ( I plan to focus on 1 lift a month). Training goals: Continue with Certification courses and increasing my knowledge helping me to become a better coach.

[SuziQ,s Suegra]

My goal is to quit wimping out by working out at level 1 modified. I thought by now I would be at least just level 1. Now if I could just stop getting older!

[sexyasfuck]

Goal #1 Be able to use both my legs.
Goal #2 Snatch 115 kilos (253)
Goal #3 Clean and jerk 140 kilos (308)
Goal #4 Slam Bars
Goal #5 Kill PRs
Goal #6 Have no mercy

[Pilar H.]

I share SuziQ Suegra's goal to eliminate the "modified" for good and to continue to get stronger. ¡Que viva la suegra!

[SuzyQ]

Well that sucked! L3: 21:29

[Anna]

My goal is to finally get that muscle up but mostly to help others achieve their goals.

[Annie Y]

1. Clean eating
2. Better form baby
3. Full squat
4. L2 nothing modified

[ann]

L4 22:51

my goal is to break my 265# DL PR

happy i could help, Chris

[Angela]

I only have one goal... master those darn pull-ups!