OK Gang. '08 is just around the corner and you know what that means?! It's time to set some goals to bring in the new year! I always like the last week of the year because as I look forward to next week, and next year, it is a COMPLETELY blank slate - empty - and I can fill it in with anything I choose.

I've always found it really effective to set goals around events - whether it's running a marathon, climbing a mountain, competing in an adventure race, registering in an Olympic Weightlifting meet, or identifying 2-5 skills or athletic challenges that you can't do now that you'd like to do by this time next year. For me, I've had a long term goal to walk 100 meters on my hands. I can walk about 20 feet new, so my first objective for 2008 is to do just that - 100 meter handstand walk. What's yours?

Please post at least ONE goal you have for 2008 up here - it might help generate ideas for others in our community!

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Jennifer - after losing more than 20 lbs in the last 4 months, remains focused through the holidays!

Today's Workout

5 rounds for time
40 Burpees
80 Double Unders

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Yea! Jen!

In the next year I will do a body weight overhead squat and multiple muscleups!

Or I will annoy everyone trying.

Amazing Jen! Keep it up, lady! YOU ROCK!

In 2008 I will finish the Mt. Baldy Run to the Top (8mile, 4,000ft. vertical gain) Race in 2 hours or less! My time last year was 2:36:31. My PR for this race is 2:11:55 in 2004. Crossfit will get me there!

Congratulation Jen! You're rocking the leader boards too!

I will cut my 10K Mud Run time by 20 minutes by June 13, 2008. I will also run this race weighing no more than 180 lbs on that date.

Jennifer, you rock! Way to go.

OK, my goal for 2008 is to run in a 5K race. Becca said there are some sites that list upcoming ones, so I'm going to pick one out and go for it. My other goal is to: finally ditch the black band and do unassisted pullups!!

Unassisted pullups! Amen!

Ooh and a complete rope climb. Sohelpmebabyjesus.

It's also all about getting back in the Zone (and not the autozone.)

great work Jen! Jennifer F: I think we have similar goals. I want to comptete in some sort of race (maybe a 5k) and do unassisted pull-ups.

-Unassisted Muscle Up
-15 OH squats at bodyweight
-A whole workout of unassisted dips without profuse profanity
-Continuing to get better at "upside down"
-The whole swimming thing

Congrats Jen - VERY impressive!

My goals for 2008 are to transition into motherhood with as much grace as possible, be willing to ask for support (and be open to receiving it), and - maintain my fitness program, relishing my time at crossfit, being gentle and patient with myself as I make my way back.

And - either make peace with my fear of hand-stands and tell Andy I'm never doing them again and I'm ok with living my life without that accomplishment, or . . .do them.

Hooray, Jen!

I want to learn what a muscle-up is and then do one.

I want to do 10 box jumps in a row instead of taking a little pause between each of them.

I want to kip at least 5 pullups in a row.

I also want to continue to improve my squat. Specifically, I want to break parallel on a regular basis and be able to do OH, back, and front squats with a decent amount of weight.

Hard to narrow it down to 5 things... here are some:

Freestanding handstand for at least 15 seconds

Straddle press to a handstand

Full ROM handstand pushup on parallettes against the wall

One-legged squats full ROM.

Consecutive muscles ups.

Front lever. (back lever too)

Baseline time under 4 minutes.

Yikes, that's already 8. Anyway, I've been exercising regularly for less than a year (at least since a long time ago), and I feel like I've accomplished so much in the past 6 months. I hope this next year is fruitful for everyone!

I've got a lot that I'd like to accomplish in 2008 as well....
an unassisted muscle up
200# backsquat
250# deadlift
dead hang pullup
130# OHS
22:00 5k
oh and sooo much more

Congrats Jen. You look amazing!

Here are a few:

-5 unassisted handstand push-ups touching the top of my head to the ground (I absolutely 100% refuse to do that forehead to the ground thing, that goes against 12 years of training and I simply will not compromise my form but I will work on the top of the head thing)

-1 muscle up (I can do 8 in a row with the mini band and 0 in a row with no band. I can't seem to find the in between. So annoying.)

-Run in a 10K race, without stopping to puke or do anything else

-15 overhead bodyweight squats - so far I've only managed one (what's 14 more??!?)

-50 consecutive double unders

-100 sit-ups in 2 minutes

-Run on my own, once a week, no matter how slow or tired I am

10 unassisted pull ups
5 one-handed push ups each side
1 one-legged squat full ROM each side
1 OH squat with more than a broomstick

1. Complete one muscle up by my birthday.
2. Drop 15 lbs by my birthday.
3. Overhead squat my weight.
4. Drop One Miler time to 5 mins flat.
5. No major injuries (rugby).

Way to go Jen! Looking good.

1. Eat a zone compliant/other responsible meal 80% of the time instead of 50%.
2. Supplement my PF workouts with at home workouts. And not miss one.
3. Max pushups: 37 now; how about 50, 60?
4. Freestanding handstand/push-ups
5. One overhead bodyweight squat
6. 1 mile run now, 6:59 how about 6:30?
7. 100 sit-ups in 2min, Janine? Sounds good.

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