Push Jerk
1-1-1-1-1
then
Tabata Mash Ups
Swings, 15kg
Burpees
Post loads and scores to comments
Congratulations to Deirdre, who got her first full pull ups yesterday! Thanks to Scotty’s encouragement, Deirdre went from a very good swing to a kick out to a gritty pull to get her chin over the bar for her first pull up. Unfortunately, I didn’t see it, so she had to do another and busted it out to achieve a pre Christmas goal. After “Annie” she went and did 3 more. Now the real fun begins 
Congratz once more Deirdre!
So I guess it’s a good time for people to start evaluating 2008 as a fitness year, and start thinking of goals for 2009. I know that it’s cold and it’s December so it’s harder to make the gym, but taking stock of how far you’ve come along should help cheer you up, and setting your sights for 2009 might just make you do a couple of push ups instead of having another mince pie.
I said it last night but I’ll say it again to Deirdre, well done on the pull-up, its a huge achievement! I know plenty of people who would kill to be able to do a pull-up!
Colm, well done on picking possibly the most dejected picture possible for such a happy occasion!
Just checked the mainsite video of Annie. Speal knocks it out in 4:33. Hmmm. I’ve a small bit of work to do so.
Yeah I know it’s hardly a picture of celebration. I really wanted to catch them on video but it appears Deirdre like to do these pull ups when my back is turned.
So, how come no ones willing to post an assessment of their year so far or their goals for next year?
I’ve a little time to kill so here goes:
I want a bodyweight snatch, so I’m gonna concentrate on Greg Everett’s beginner program from next week on, throwing in one metcon a week and if I’ve time/energy, playing around with gymnastics.
This year was essentially a shambles for me. My J1 really took a lot out of me and only now am I making gains on where I was before I left.
My main goals for next year are:
Intermediate strength standards in all the lifts
25 kipping pull-ups
2 consecutive muscle ups
1/2 Bodyweight Overhead Squat (40kg at the minute)
Basically it’ll be back to starting strength with a couple of metcons thrown in and some ring work 3-4 days a week along with some work on my OHS. I reckon if I bust my backside I can have all of those things by April/May.
I’ll bite although I’ve only done SS so far.
I started doing a bit of weight’s on my own back in jan. i was horribly unconditioned back then the worst i had ever been in my life and it was then i decided i had to do something about it. My stat’s starting were something like the following for my first session for 5 reps.
squat 25kg – I had to stop after 1 set because I thought I was going to pull a muscle in my hamstrings)
deads 50kg
bench 37.5kg
press 25kg
I moved up to dublin and started coming down to the gym in September and started really putting a bit of effort in. At this stage my lifts were something like..again for 5 reps
squat 40
deads 70
bench 50
press 35
Currently they are
squat 75 (3×5)
deads 95 (1×5)
bench 60 (3×5)
press 42.5(3×5)
pclean 50 (5×3)
Not earth shattering by any means but they are still increasing. I’m happy enough considering how atrocious my squat used to be. My first goal was to get to bodyweight squats when i started at the gym. I got 3×5 72.5kg out last week and when i weighed myself after i was 71.4kg *woot*. Thanks to Colm for helping me reach that goal. I’d still be stuck on 40kg if it wasn’t for your kind instruction
My 2009 goals are still to increase strength more. I gave myself the target of 100 for squats and 125 for dead’s before March/April. It’s a tall order for me but i’ll give it a shot. Also i want to get my powerclean’s up to bodyweight. I’ve really started to like this exercise especially since employing the hook grip on my last session.
I plan to start doing cfit a few times a week in janurary on top of SS. My main goals with that are to get the skill’s down first. So i’ll have lots of fun learning how to full clean, snatch, kip, double under, and learn the various gymnastic moves.
Always good to annoy everyone with a long post when it’s your first one
I’m not sure when Colm took the photo, but near the end of the 1st set it look about 8 attempts to get one double-under. That may have been the moment captured in the photo.
And thanks to Scott for the encouragement and everyone else for their tips on getting a pullup.
Congrads Deirdre, great stuff on the pull up, although when I saw you trying it on Monday I knew it was only a matter of days before you got it!
As for goals for next year:
Quit smoking, lose 15kg, get 25+ kipping pull ups, get my 5k to below 20 minutes, bodyweight for most lifts, more for others, work on gymnastic skills (handstand press ups, L-sit, Planche etc)and that’s just for starters!! Heh they’re more long term goals, but I’m gonna start aiming for them next year. Why aim low!
Hmmm let’s see here now. My 2008 goals were:
15 pistols each leg – done (don’t remember when. May I think
Bar muscleup by april – done, will’s gaff in January
Ring muscleup by june – done, think this happened in feb
Handstand pushup – done in march/april I think
HSPU freestanding (got a kipping one from a headstand in the gymnastics workshop. don’t think I can count it)
HSPU on Parallettes – Nope. Might work on it some more before year end though. Not optimistic
Freestanding handstands on demand – nooooo. I’ll have to actually practice these
100kg bench – haha. yeah right. I can probably do 80×1 on a good day
100kg squat – Done. may
Bodyweight clean – got an 80kg powerclean and a 75kg full clean at ~77.5 so Think this might average out!
160kg dead – nope. got to 140 so far. reckon I’ll max out again before the year is out but I think 160 is outta the question. 150 maybe
Respectable snatches – did one at 52.5kg and a power snatch at 60 so that’s ok, ish
20 round cindy – Haha. Errr. no. score is only something like 14. damn those pushups!
1 month in the paleo/zone – Pretty much did this for the year aside from 6 weeks of gallon o’ milk a day, 3 weeks in the ‘nam and a few weekends at home and assorted (anti)social gatherings
Booze free january – check (no, really!)
I think that’s the 1 year anniversary of me engaging in any sort of structured physical activity so not too bad. 2009 is obviously gonna involve sorting out the stuff I missed in 2008 and hopefully some realistic targets can be set from here. The following should fall within the next year
10 second Front and back lever. I can do a back lever but it’s not all that convincing. A front lever: not so much. I can do one with one leg tucked. This might be a challenge
Straddle planche for 10s – think this might be possible. I can do an ugly 10s tuck planche
30 second handstand – this’ll actually involve practicing the buggers
Full range HSPU – hands to shoulders. Hopefully
Full rollout from standing – close, but I think the last bit will take a while to get.
40kg or 0.5xbw single arm dumbbell press – this may be overly optimistic.
90kg clean and jerk – best is 70kg.
Bodyweight overhead squat x5 (got 52.5×5 about 4 months ago)
Bodyweight snatch – less likely but I’ll try
300lb/~140kg squat – Hopefully the legs will be less puny by then
2 x BW, then 170kg deadlift – hmmmmm. the former: deffo. The latter… No idea.
40kg turkish getup – currently a messy 27.5
15 ring dips – think I had 11 in october
10 consecutive muscleups – 5 at the minute
40 kipping pullups – 25 at the moment
Crossfit:
5 minute fran – gotta do this. I said I’d shave the beard if I got a 5min fran and not before. urgh.
sub-30 filthy 50
20 rd cindy
sub 5 isabel and grace as rx’d
30 muscleups in under 6 minutes (current best is ~10 mins)
50kg weighted pullup, current is 30
sub – 24 minute 5k, Bad at running.
Sub 7 2k row. current: 7.25
sub – 20 5k row, never rowed this distance.
Sub 11 helen – let’s not talk about that yet
I’d also like as few injuries as possible, play more sports, somehow gain the ability to know when to rest up for a few days and turn this stuff from something bordering on unhealthy obsession to an enjoyable habit. Probably won’t hit all these targets but hopefully I can tick off most of them.
Almost forgot, congrats on the pullups Deirdre!
Suppose I’d better include a non selfish goal too:
somehow convince the parents to get off the veg oil, margarine, grains, white bread and other feckin poisons.
Great job Deirdre! You seem to be making firsts on a consistent basis these days.
Truth be told, I’ve never actually sat down, made a list of goals, worked toward it and measured my progress. That said a few things spring to mind:
Gymnastics:
Freestanding handstand pushup
Ring handstand
Bar muscle up
Planche
Front lever
Back lever
L-sit (60 sec seems to easy, 2 min seems too hard–I guess 1min 30)
L-muscleup
100 pushups
50 pullups
Crossfit:
Diane as rx’d
Linda as rx’d
Sub 4min Fran (dare to dream)
I like the 20 rnd Cindy as well so I’m stealing it
LSD:
Sub 20 min 5k
Complete a half marathon (I want to say full, but I just don’t think I have the patience)
No real weightlifting/oly goals. Just to keep going up.
I also plan to take up rock climbing on a serious basis,. At least until I plummet to my death. Maybe Muay Thai if time allows, which it won’t.
I think all of that is doable in a year with focus. We’ll see.
So coach, where are yours?
Goals for 2009:
-Do the remaining workouts I’m not doing as RX’d as RX’d… For example, stuff that requires HSPUs with full range of motion, like Diane and J.T.
-Get mutiple double-unders comfortably
-Get a muscle-up or three
-Squat twice bodyweight (a good 35kg off this)
-Edge closer to shoulder pressing bodyweight.
-Snatch bodyweight (80kg… 15kg off this)
-Clean and jerk 100kg (15kg off this)
-Get back rolling in the gi for Brazillian Jiu Jitsu, starting competing again and start trying to get a blue belt again
-Just started historical fencing with a small group, and I’d like to try and learn more about this and gain some competency. I’ve done some Japanese sword in the past but the western stuff is really interesting. Pretty much a matter of picking up rapiers, longswords etc. that are as close to being period-accurate as possible and then trying to find out what the possibilities are, using surviving manuals from the period for guidance. Kind of on the up at the moment, there’s a new movie on the subject coming out: http://www.youtube.com/watch?v=IgUUjzJk3yg
I don’t have a laundry list that you guys have, so this is off the top of my head
30 second Handstand (freestanding)
Sub 4 30 Muscle Ups
Sub 4 Fran
Bodyweight Snatch (80Kg)
100Kg Clean & Jerk
Bodyweight OHS x 15 (never tested this bad boy)
180Kg + Deadlift (currently around 155Kg I think)
Place in the National Submission Championships
Bodyweight Strict Press
Complete the CrossFit Games 2009 wod’s as rx’d
20 round Cindy – sure why not?
Bar Muscle Up
And now a separate post on you guys – very good work out of everyone tonight. The Push Jerk is a tricky, technical mistress that will always leave you feeling frustrated. But you guys worked really hard, asked very intelligent questions (sorry I couldn’t answer them all, woozy from the flu), and worked hard. Great work!!!
Deirdre: 30-32.5-35-37.5(tf)-37.5; 54/33
Keith: 35-37.5-37.5-37.5-40; 46/37
Mike: 40(tf)-40(tf)-35; 62/33
Robbie: 45-50-55-60-65(f); 70/40
Ruairi: 70-75-80-85(tf)-70; 80/59
Scott: 40-50-55-60(tf); 64/42
Jeff: 40-50-55-60(f); 71/40
Everyone did the workout as rx’d as well.
http://www.youtube.com/watch?v=KpBYnL5fAXE
For Ruairi
Thats pretty funny..For anyone that has skype on their pc, my scores tonight show up as a link to a phone number in Denmark. im impressed!
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