I meant to post these a long time ago, but somehow never got around to it. Anyways, I figure better late the never. Here is the long list of goals I hope to accomplish in 2009 as I continue to do Crossfit. Some of these are a hell of a stretch, some should be easy, and others are total unknowns. All of them, though, are nice concrete numbers to aim for, which should provide some great motivation, accountability and something fun to look at in December.

(Current PR’s were updated on December 17)

Exercise Current PR's 2009 Goal
Squat 375lbs (done!) 365lbs
Deadlift 455lbs (done!) 455lbs
Bench Press 295lbs* 315lbs
OH Press 195lbs (done!) 195lbs
Squat Clean 275lbs (done!) 275lbs
Power Clean 265lbs (done!) 265lbs
Clean and Jerk 235lbs 255lbs
Split Jerk 235lbs 255lbs
Snatch 195lbs (done!) 185lbs
Power Snatch 175lbs (done!) 165lbs
OH Squat 205lbs (done!) 205lbs
Crossfit Total 1015lbs (done!) 1000lbs
Powerlifting Total 1115lbs* 1135lbs
Pull-ups (dead hang) 21 (done!) 20
Pull-ups (kipping) 40 (done!) 40
Pull-ups (weighted) 125lbs 150lbs
Push-ups 70* 100
Handstand push-ups 10 15
Sit-ups 100 (done!) 100
Air Squats 100 (done!) 100
Run 400m 1:06 0:55
Run 800m 2:46 2:30
Run 1600m 6:00 5:30
Run 5000m 22:22 20:00
Run 10000m 52:27 48:00
Run 15000m 01:27:15 01:15:00
Front lever hold 1 sec 10 sec
Back lever hold 10 sec 30 sec
Advanced tuck planche hold 0 sec 10 sec
Free standing handstand hold 8 sec 60 sec
Fran 4:30 4:00
Murph 32:29 30:00
Cindy 28 rounds (done!) 28 rounds
30 muscle-ups for time 4:09 4:00
Filthy Fifty 24:35 20:00
Nate 9+ rounds 12 rounds
Helen 9:33 9:00
Tabata Something Else 398 440
King Kong Can't do it Do it

A * Indicates that I have not attempted a PR in the last year, so the numbers are estimates based on similar performances in training (e.g. 5RM, runs of similar distance, etc).

So, there you have it. I think I have my work cut out for me. I love the range of abilities represented by these goals: strength, power, endurance, stamina, balance, coordination, speed and so on. The “What is Fitness?” article says it best:

Our fitness, being “CrossFit”, comes through molding men and women that are equal parts gymnast, Olympic weightlifter, and multi-modal sprinter or “sprintathlete.”