Spring 2013 Health & Fitness Goals

Spring 2013 Fitness Goals from The Ascent Blog

I just realized that my Winter Goals timeline came to a close on April 1st! Apparently this has not been a very goal-oriented quarter for me if I’m just realizing this now. In fact, I feel like I have been a little out of the CrossFit mental space for the past few weeks, thanks to traveling and focusing more on my diet, so it’s time to get back on the bandwagon!

I only accomplished half of my Winter Goals, which you can revisit here. I did get what I considered to be my most important goal, which was a strict pull-up, and I completed the huge task of eating strict Zone/Paleo for the first several weeks of the year. But I haven’t re-tested my front or back squat maxes in weeks, and although I’ve been doing super well with my Double Unders and feel like I can consistently link 50-60, I haven’t gone for a max effort in a while. I also clearly did not train for that half marathon.

Like I said, time to refocus!

So here we go…

Spring 2013 Health & Fitness Goals
Created April 10, 2013
To be completed by June 15, 2013

  1. Complete at least 4 WODs per week *up from the 3 WOD per week goal I’ve had for the past 2 seasons… we’ll see how it goes!
  2. Eat strict Zone for breakfast & lunch every day
  3. Remember to drink 2L of water and take fish oil every day
  4. Link 3 strict pull-ups
  5. 1 strict ring dip
  6. 1 strict HSPU with only 1 mat
  7. Link 30 strict push-ups (current PR is 21)
  8. Back squat 160# (current PR is 145)
  9. Front squat 125# (current PR is 110… but that PR is from November, so…)
  10. OH squat 90# (current PR is 75)
  11. 30 unbroken Wall Balls
  12. 100 linked Double Unders *updated from 85 after much nagging from my favorite WOD partner
  13. 5 second L-sit hold
  14. Finish reading It Starts With Food
  15. Successfully complete April Whole30

Your turn to chime in: What are your goals for the spring?

  • clairechapman

    Let me know what goals you come up with! As for the Whole30, we made it 21 days in November, too, but got cut off by Thanksgiving, so hopefully I can do the full 30 days this time! I’m already on Day 10 so hopefully it will be smooth from here…

  • Evan;salt, dogs, and duct tape

    I just ordered It Starts With Food. It should be here today! 85 double unders is pretty intimidating, my lack of double under skill is kinda holding me back right now. Go get it!

    • clairechapman

      I stayed after every WOD for literally 6 weeks working on my Double Unders until it finally clicked sometime in mid-fall… If you don’t already have your own jump rope, I would definitely suggest getting one, even if it isn’t a fancy one, the consistency of using the same rope every time makes a huge difference!

  • Erin

    once you get the ring dip and go for the muscle up, may I suggest using a false grip and starting already partway pulled up to the rings?! I tried and tried and tried doing strict and killing muscle ups and couldn’t get the flow…but starting partway pulled to the rings I was able to do it no problem! Now that I know what it feels like I’ve been able to progress to kipping muscle ups. You can do it!

    • clairechapman

      That’s an awesome tip, Erin! Thanks! So far my only experience with trying a muscle-up has been pretty pointless–since I can barely pull myself up in the first place, I mostly just swing around in the rings a bunch and then let go :) Hopefully it will be realistic to get one by the end of the summer!

  • Erin

    I just finished It Starts With Food! Great book. I like the idea of doing strict zone for breakfast and lunch and eyeballing dinner. Lunch is a hard one for me…by the time I get my two little ones lunch and start making mine or sit down to eat it, it’s time for naps! You have inspired me to write down some spring goals…first being rehab my shoulder!

    • clairechapman

      Nice! Good luck! I think breakfast and lunch are the easiest to zone because I typically made lunch in advance from dinner leftovers, you could try that technique and see if it helps, even if you are technically at home you can still pack a lunch!

  • Danielle

    Those look like awesome goals. I only hope that one day my numbers are that high :)

    Since I’m still so new when I talked to our coach about what goals I should be setting to make the most improvements in the fastest time he basically told me just to trust the process and the improvements will come. Which I think was just a nice way of saying not to work on specific skills when your overall fitness level is so sucky lol. So anyways my goal for the spring is to consistently get to crossfit on a 3 day on 1 day off 2 day on 1 day off schedule and see where I am in 3 months. i think at that point I’ll have a better idea of what my weaknesses are as opposed to right now which is everything :)

    • clairechapman

      Haha I think that those sound like really good goals for just starting CrossFit! For my first several months I only ever focused on showing up and completing the WOD at least 3x a week… anything more than that was just a bonus. And then I started with really small goals, like 5 Double Unders or working out 2 days in a row every other week just to test my body. I didn’t make my first list of weightlifting goals until I’ve been working out for about 6 months!

  • http://twitter.com/AngieEatsPeace Angie

    Whew! Awesome goals, they make me tired just looking at them.
    My goals are to run 3 days per week, strength train 2xs/week and go to yoga 3xs/week.

    • clairechapman

      Those sound perfect. I need to find some time to put a little yoga back into my life!

  • Pingback: June 2013: Some Goals

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