Goals for 2012

Posted on January 2, 2012 by Cindy

I think one 2012 goal should be to squat as naturally as my kids.

Effective goal-writing has not come easily for me.

I’ve spent the past week drafting, writing, and re-writing my goals. It’s not that I haven’t written goals before, but they’ve always been generalized — more like one of those “resolutions” people set in the new year to lose weight or exercise more.

This year, I wanted to be specific. Thinking big is great, but the hard part has been setting shorter-term goals that will help me GET to those big goals. I think I’m finally happy with what I came up with.

This year, I wrote fitness, personal, and professional goals, saved them in a Google document and then shared the file with Andy — a technique to help hold me accountable. I’m well aware that I may need to adjust my goals as I go, but I don’t see them as set in stone. What I wrote is a living document. It will need frequent attention and assessment.

At least I have a starting point

Fitness Goals

By December 31, 2012 I will:

Maintain 17% body fat
Be able to shoulder press 85lbs 1 time in a row
Snatch 65 lbs 3 times in a row consistently with proper form
Add 15 lbs to my deadlift max (205lbs)
Do 5 unassisted strict pullups in a row
Participate in 3 competitions (Olympic lifting or Crossfit)

How I will reach my fitness goals:

By January 31, 2012…

Zone my paleo meals as a 14-block athletic female, continuing to eat Paleo, protein and fat only at breakfast, and fasting 5 times a week.
Eliminate alcohol and sugar from my nutrition (Junk-free January!)
Add a 3rd lift day once a week, focusing on 4 lifts each time: squats, snatch balance or similar, upper body lifts such as push jerk, and lower body lifts such as deadlift or variations.
Only do strict pullups with a band – no kipping – even in Crossfit WODS

By March 31, 2012…

Reach 17% body fat
Sign up for my 1st competition (Crossfit Games sectionals or Olympic Lifting competition)
Drop the blue band for a purple band on pullups
Add 5 lbs to my deadlift max

By June 30, 2012…

Sign up for my 2nd competition (Garage Gym Throwdown)
Attempt 10 strict pullups with no band every other night
Reassess goals and set new 1 month and 3 month goals to get through rest of the year.

There you have it. Well – the fitness goals, at least. My personal and professional goals are pretty robust, too.

Now it’s time to attack my goals. Day 2 of 2012 — whose with me?

Brain vs. brain: “Hell yes!” vs “Hell no!”

Posted on December 10, 2011 by Cindy

I’ve been pondering a question all week, and so far, I do not have an answer.

How does one tackle a problem when it’s hiding inside yourself?

A little background: On Monday I met with Zach to talk about setting goals and do a body comp. It’s been three months since the last body comp and about 4 since I last sat down with him.

My weight is 5 pounds lower, my body fat percentage just slightly lower — just below 20%. What was really interesting were my measurements. I lost all over, mostly in my chest (no surprise), hips and waist. The average loss was about 1/4″. I have yet to set my goals for the next six months, but I told Zach some of the things I would like to accomplish:

17% body fat
unassisted pullup
80# shoulder press

He advised me to set 6 month, 3 month and 1 month goals, be specific and set goals based on how I plan to accomplish farther reaching goals. Example:

6 months: Do 10 unassisted strict pullups
3 months: Practice 10 pulls every other night without band
1 months: Do all Crossfit workouts that call for pullups strict instead of kipping with 2 purple bands

Something like that. He had some recommendations — tighten down on the food starting Jan 2, forget kipping pullups for a while until I get the pullup down, add another strength day into my week and squat (You can’t squat enough, he says) and start entering some competitions — it will give me something to train for. But there’s one thing he told me over and over this week that he says is up to me to fix.

You refuse to get under the bar. You HAVE to be aggressive.

Hmmm… this refusal thing. This lack of aggressiveness. It’s kind of driving me crazy. The conscious part of brain is going through the checklist, setting my body up, firing muscles, screaming like hell to go, go, go! Then, I’m imagining my subconscious or unconscious remembering or imagining something and throwing a wrench in the whole process. Kind of like sabotage.

It’s a lot harder to fight sabotage when it’s inside yourself.

But there must be some way to alleviate a fear of dropping under the bar or being aggressive. Answering a few questions might help. What is it? Why does it bother me? How do I face it down? Just telling myself to do it has been my tactic, but the results have been inconsistent. Ordering people around is never a good management skill, no matter whether it’s other people or yourself.

Monday
Back squats w/ 5 sec pause 65% 5×4 → 95
Hip Power Snatch + OHS 3+3×3 → 35/55/55
Hang Power Snatch + Hang Snatch: 2+1, 2+2, 1+2, 1+1, 1×1 → 55/55/65/65/65
Push Press 5×4 → 65/65/65/80 75

Wednesday
Front squats w/ 5 sec pause 65% 5×4 → 85
Hip Power Snatch + Snatch Grip Push Press + OHS 3+3+3×3 → 45/50/55
Hang Power Snatch + OHS 3+3×3 → 55/55/60
Hang Snatch + OHS 2+2×3 → 60/60/60
Power Jerk 3×3 → 55/70/85

Not getting under the bar is holding back my potential, coach says. Obviously, he’s given me a lot to think about this week.

Have you ever had a mental block that was holding you back? How did you overcome it? I want to know!

New goals

Posted on March 21, 2011 by Cindy

When I used to watch TV, I sometimes watched those hospital drama shows, and invariably, someone would say they had an “out-of-body” experience.

Can you imagine floating over yourself and watching what happens?

In a way, I guess that’s what I’ve been going through the last 2 weeks, now that the I AM Challenge is over. I’m watching myself eat a lot — some of it crap — and drink alcohol — sometimes more than I should. And I’m watching myself wimp out on some of my workouts.

I had a single goal for this time after the challenge — to rest. I’ve done that, and now I feel like I’m kind of floundering, losing my direction. With everything.

It’s time to refocus.

I’ve been mulling over what I want to accomplish. Some of it’s conditioning/strength related. Some of it’s more career focused. But my individual goals don’t live in a vacuum — they’re all related. So here they are:

Health/Exercise

I will eat clean
It seems so simple, but when I’m not accountable, it’s the easiest to fudge. I will do a max of 2 glasses of wine once every other week. I will not eat dairy, grains or beans, because I don’t feel well when I do. I will eat fruit sparingly.
I will workout 5 times a week
It really worked for me during the challenge, and I miss working out with Andy. This will include 2 days at the gym, and three at home: a regular met-con, an endurance, and a strength. Running with my buds will be extra.
I will do an unassisted pullup
This is a carryover goal, and it’s important to me. I will be working on this every other day.
I will kick into a handstand against a wall and hold it for 2 minutes
Another carryover. I will be working on this on the days I’m not working on pullups.
I will sleep at least 7 hours a night
I’ve been averaging 6 hours. I need to do better.
I will do the mobility WOD on my rest days

Personal

I will build my business
I will do this by adding 4 new clients, redesigning my website and logo, and upping my business’ social media engagement
I will land a job as a web designer/developer
I know it sounds weird to be trying to build a business and work for someone else, but as long as they mesh and I can make enough to put both of my kids through school, I’m willing to put in the extra work.
I will not be a stranger in my garden
Right now I’m spending more time in the school garden than my own. That needs to change.
I will read a book
I rarely read books anymore. I’m not sure how I’ll have time for this, but I will find a way.

SINS Challenge and my goals

Posted on February 25, 2011 by Cindy

Stronger, faster, leaner.

Those words have been echoing in my head for the past 7 weeks. Probably longer.

What do I want this year? To be stronger. To be faster. To be leaner.

Seven weeks ago I set a number of goals for Crossfit Central’s I Am Crossfit Challenge. I’ve reached a few, and while there is only one week left in the challenge — and I may not reach all of them — I WILL reach my goals at some point in the near future.

After all, they’re MY goals. And MY quest to be stronger, faster, leaner does not end with this challenge. I already have plans to do as many challenges as I can that my Crossfit gym offers, but what do I do until then?

I will rest up for a couple of weeks. Let loose a little. Have some wine. But my goals will continue to be in the back of my head.

For several days now, I’ve contemplated joining the Strong is the New Skinny Challenge. And I have finally decided to jump in. I already blog about my workouts, food and goals — so why not continue to hold myself accountable?

I realize that my story of transformation from this point on my not be as dramatic as others. I don’t have much weight to lose. I have gained strength and endurance. But many of my friends don’t realize how far I’ve come. I decided to pull out a few old pictures to give you an idea of how much I have changed.

I can’t remember whether this was 1997 or 1998. Andy and I were in Red Wing, Minnesota for a wedding, and we trekked up to St. Paul for the day. It seems like I’m looking at a totally different person.

I was 20 or 21 when this was taken very early in my relationship with Andy. I was still in college, because I recognize the balcony.

Wow.

I hope my sense of style has changed as much as my weight and appearance. And yes, that is Andy. This was the summer of 1996. Nearly 15 years ago. That is one chunk o’ love.

There are so many more. Andy and I were laughing at all of the old photos last night as I tried to pick out the ones to display in this blog. They are pretty hilarious.

Needless to say, I’ve come a long way:

But I’m not satisfied with just looking skinny. I want to be strong. I want to feel lean. And I want to run fast.

And with I AM coming to a close, the next week is a great time to reassess my goals and set some new ones. In the meantime, I’m going to finish this challenge out strong. I’m still practicing my handstands and pushups. My shoulder press goal will be tested on Tuesday morning during Crossfit Total. And I can celebrate what I’ve already accomplished — pushups on my toes, jumping on the box, and running 400m in under 2 minutes — consistently!

I will be strong enough to write RX on the board next to my name most of the time.

I will be an athlete.

Faster!!

Posted on February 1, 2011 by Cindy

I remember uttering the following phrase as I got into the car this morning at 5:20am.

I really don’t want to do this.

It was cold. Really cold. Not as cold as it promises to be tonight and tomorrow night, but about a 50 degree difference from the gorgeous weather of the past several days. The weather.com app on my iPod wasn’t lying. It was 30 degrees, spitting some freezing rain and the wind chill was bitter.

But I’ve never missed a Crossfit class (except for those 6 weeks after Mads was born) and I wasn’t about to let cold weather give Zach an excuse to bark at me for being weak sauce.

And as it turns out, I’m really glad I went.

“CC Flyers”
3 rounds
400m run
21 box jumps
12 OH Squats (M 95# / W 65#)

This is a benchmark WOD. I missed the one in October because I was on “maternity leave,” so the last time I did this one I was preggo.

Time: 13:55 @ 55#, jumping on 14″ box

That’s slightly slower than when I was pregnant, but this time I went 10# heavier on the bar and I jumped on the box (no jumping while pregnant). True — it wasn’t a 20″ box this time, but considering I’m still working on those jumping legs and trying to overcome that irrational fear I have, I’m happy Zach was OK with me jumping on the lower box.

And guess what — I saved the best part for last: I accomplished one of my goals! I ran the first 400m in under 2 minutes! I checked the clock when I ran back in, and I screamed out to Zach — I did it! I ran it in 1:55! That was my goal!

So what I really want now is to make that time consistent, so that all of my 400s are under 2 minutes — not just when I’m fresh. And I would love to bring my time down under 1:45. In fact, 1:30 would be awesome!

It’s happening! I’m getting faster!

And to think I might not be celebrating this happy achievement today had I let the weather kick my ass. Take that cold front!

One down — 4 to go

Posted on January 21, 2011 by Cindy

Remember my 2011 challenge goals?

I’ll refresh your memory:

Do at least 1 unassisted pull up
Shoulder press 80#
Run 400m in less than 2 min
Hold a handstand for 2 min against a wall
Do chest-to-floor push ups on my toes

Well — knock #5 off the list.

I’m doing them! I did a pushup ladder and did them all on my toes! I’m still working on keeping that core tight and pushing up evenly — but no more knees!

Yay!

My date with some measuring tape

Posted on January 4, 2011 by Cindy

So this afternoon was my body comp. It was so fast — it took all of 10 minutes to complete.

They have fancy new handheld machines to measure body fat — no more pincers. I held — and it measured.

Some guy — one of my teammates I think — gave Zach a hard time for announcing my body fat and weight in front of everyone there, but I didn’t care, and Zach knew it. I want to lean out, but on the whole, I’m pretty happy with where I am, especially considering I’m 3 months post-pregnancy.

Weight: 133
Body fat: 26%

I expected the body fat to be higher than it was last year. I’d like to bring it down, but Zach encouraged me to wait until Friday night’s kickoff to set anything, because it will help me focus. Of course, I still have my exercise goals. I’m pretty sure those won’t change.

All of my other measurements were taken, but I don’t remember what the exact inches were. I could stand to lose several inches all around, and I will be thrilled if that happens.

So the wind up to the challenge is under way. I just want to make it through this workout. I remember it being brutal last year, and if I finish, it will be a miracle.

Taking the 2011 challenge

Posted on December 1, 2010 by Cindy

What is it about anticipation that is so incredibly sweet?

For me, the build up to a great event is just as exciting — if not more so — than the actual event. I love the build up to Christmas — all the preparations and picking out the perfect gifts for the people you care about, hoping that they will love it as much as you did choosing it.

Christmas isn’t the only event I’m looking forward to. For me, there’s also the anticipation of the 2011 I Am Crossfit E.P.O.C. Challenge, which I signed up for a few days ago. It starts just after the new year.

I’m looking forward to it because I already know what my goals are, and I’m excited about the idea of accomplishing them. Andy and I talked about them this morning, and with some hard work, I really think I can reach them.

Do at least 1 unassisted pull up
This has been a goal for a while. 2011 is my year to reach it.
Shoulder press 80#
I was able to hit 70# a few months ago, and while I couldn’t even lift 65# during this month’s “Total,” I know I’m strong enough. I have been focusing on upper body strength.
Run 400m in less than 2 min
Right now my average time hits just over 2 min. I want to be faster.
Hold a handstand for 2 min against a wall
This is a goal I’m setting so that one day I will be able to do a handstand push up.
Do chest-to-floor push ups on my toes
Not elevated, not on my knees — on my TOES! It’s about time, dammit!

There you have it — my goals.

I thought about setting body weight and body fat goals, but since I’m breastfeeding, I’m not concerned about specific numbers. Leaning out would be awesome, and chances are it will happen anyway. And I think it goes without saying that I would love a bikini bod. How cool would it be to show up at the pool with the kids this summer and have people amazed that I’m their mother?

Of course, I’ll be expected to eat really strict Paleo during the challenge. I’m already working on phasing out dairy. The last bastion — cream in my coffee — has been the hardest. Right now, if I have more than one cup, I drink it black. Andy says we should replace our coffee maker with this — better coffee may be the key to drinking it black.

I hope Santa brings one soon.

A slow “Helen”

Posted on November 28, 2010 by Cindy

I decided to do a WOD with running on Friday, just so I could stretch out my legs. I chose “Helen” because it had been on the Crossfit.com site recently and I have everything I need to do it at home.

“Helen”
Run 400m
21 KB Swings (55# DB / or 1.5 pood KB)
12 Pull ups

Time: 15:15 @ 30# DB

I looked back at the 3 other times I’ve done “Helen,” and I was significantly slower. I was faster than the first time I did this WOD over a year ago. But I was much slower than when I did it at home a month later with the same equipment. I was even slower than when I did this back in June at 6 months pregnant (modified of course).

SIGH. Ah well.. any number of things could have contributed. It’s no big deal. It’s just important to stay active and use these times as a guide for making goals.

That reminds me — the sign up is Monday for my gyms annual first-of-the-year challenges. This year they are offering 3. Some of the moms from Luke’s school (who have been Crossfitting since this summer) are considering the challenge that focuses on kettlebell workouts, but I think I’m going to sign up for the one I did last year: I AM CROSSFIT.

Last year I found out I was pregnant right at the beginning, and I feel like I’ll have a different experience this year that’s worth exploring. It would be nice to take on the running workouts without feeling like I’m about to die.

Time to set another goal — reconquer the box jump

Posted on October 20, 2010 by Cindy

I am itching to return to class.

Seriously.

I know I need to let my body rest, but I just want to MOVE and get back to life. Everything is already so weird and different — I just want something old and familiar.

So when I saw the workout my class did yesterday, I talked Andy into doing it at home.

5 rounds
200m run
20 box jumps
10 shoulder press @ 70% max

It seemed pretty doable… that is until I tested myself doing a jump on our back deck (which is less than 20″ by the way — shorter than the standard 20″ box at the gym).

The above is the result of that test jump. OW. It looked worse today — all blue and black.

You’ll recall, I haven’t jumped on a box since fairly early on in my pregnancy — last spring. I’ve been doing step ups ever since as a substitute.

The test jump was my first since that time, and I didn’t make it. I didn’t pull both legs up at once, misjudged the distance, and fell back in pain. I almost called it quits for the entire workout, but Andy said “3,2,1… go!” before I could utter a word about calling it a night because my leg hurt so much. Once I got going, everything was fine.

Last night was also my first run in months. That went much better. I took it slower than I probably needed to (my running was more of a jog), but I was steady. It also gave me confidence that I will be running 5K’s sooner than I initially believed.

As for the shoulder press, 70# is my max, so I went with 45# for the WOD, which was plenty challenging.

Time: 19:17

And now I’ve added another goal to my list: Conquer the box!!! I think I’ll be starting a little lower next time. And in the daylight. I will get this! You’ll see!

Red in the face

Adventures on the path toward a stronger, fitter me

Tag Archives: Goals