CrossFit Goals for 2013

I started CrossFit on May 14, 2012 and am so excited to start 2013 as a CrossFitter. While I’ve gotten a lot stronger in the past 7.5 months, I have so many goals for the coming year and cannot wait to accomplish them. I am starting the year in the best shape I’ve ever been in, and for the first time, one of my goals isn’t to figure out a workout routine. I cannot wait to see where I am a year from now!

As of today, I am back on the paleo challenge with Gina, Maxine, Bri, and Kelsey. I feel better when I follow a strict paleo diet, and after losing almost 25% of my body fat, I’d like to see where I can go in another month or two. There is no going back from paleo, but the challenge is a great way to keep you in check. No cheat days!

 Partner WOD with Colleen. 20 min AMRAP: 5 toes to bar, 6 wall balls, 7 hang power clean.

Let’s start with what I’ve done

On day one, I could barely do a push-up on my knees. Just a few weeks in could do 10. I can now do 10 real push-ups (unbroken), but can do more if I give myself a little break. I can even do them during a WOD!

At the end of May, my max back squat was 65 lbs. By November 19 my back squat had doubled to 130 (more than my weight). My front squat went from 78 to 105, push press went from 55 to 85, and my dead lift went from 73 to 135. Best. Feeling. Ever.

I couldn’t do a pull-up with a green band. A month and a half in I could do six. Three months in I could do four pull-ups with the blue band. I started to WOD with blue and red, then blue and pink, and skipped right to red. A few weeks ago I did 10 unbroken with the pink band, just two weeks ago got my first unassisted kipping pull-up, and last week I did my first WOD with the pink band (70 pull-ups!). I cannot wait to WOD without a band!

There is still so much I want to improve on which is one of the greatest things about CrossFit. You’re always going for a new PR and are always getting stronger. Maybe one day I’ll even do a muscle up like these guys. And yes–the boys at RNCF really like to take their shirts off when they work out.

Goals for 2013

Double Unders // I’ve done a max of 4 unbroken
Do pull-ups during a WOD without a band
Handstand push-up // need to work on getting in a handstand!
Max push press 100+ lbs // current max is 85
Dead hang pull-up
Get below 19% body fat in the next few months // athlete status
Rx KB swings
More Rx WODs
And most important–get stronger and healthier! 

If you are thinking about starting CrossFit, what are you waiting for? Let this be the year you completely change your life! And before you say it isn’t for you (which is what I said before I started the basics program at RNCF) just give it a try. I used to HATE working out. Hate hate hated it. And now I find myself wanting to WOD after work. It’s also the first thing I want to do on a Saturday morning. Aside from moving to Chicago and launching TEG, it’s the greatest thing I’ve ever done for myself. And no–this is not a sponsored post. I just really love CrossFit.

What are your workout goals for 2013?
  • Chloe Moon

    I love when you can see and feel progress! I think one of the girls at my job tried this out…I'm going to check into where she went!

    Good for you!! Keep it up! Best wishes on your goals! =)

    Ergo – Blog

  • Alexa

    Danielle that is awesome! It's been fun following you along on this adventure!

  • Nicole

    How on EARTH can you concentrate with guys handing shirtless from rings?!?!?!

  • chigallauren.com

    Love this post! Following your CF story gave me the final push I needed to give CF a try for myself! I live in Lakeview so last week my fiance and I signed up at Crossfit Defined on Belmont-we start in Feb and am so excited! Your results also sparked some interest in eating Paleo so I've read up and I'll be starting a Whole30 at the end of this month. Thanks for keeping us updated with all your fantastic progress, I'm looking forward to hearing about all the goals you'll meet this year!

  • leesicam

    Congratulations on your Crossfit accomplishments. Given my back issues, Crossfit is definitely not for me.

  • Christina

    Way to go! It always feels good to be able to look back on all that you've accomplished and know that you've done something so positive for your health and body. You always rave about the paleo diet, but it seems so restrictive that I'm not sure what I would eat if I ever went paleo! Would you ever consider doing a post on what a day of your paleo eats looks like?

  • Emily

    I think you just got some to join with the shirtless guys picture… 🙂

    I'm currently training for a half marathon at the first of April, but when I'm done I really want to give CrossFit a try! I'm looking forward to it, but I'm having a hard time convincing my husband that the 'weight lifting' isn't going to make me a huge muscular woman! haha You know, the creepy ones?

    Anyway, I think I'll give it a try anyway and prove him wrong, and then hopefully wow him with my athleticism and get him to give it a shot too (he HATES exercising!)

    Congrats to you on all you've accomplished! I've liked following along with you.

  • Lindsay Humes

    Congratulations on your Crossfit success! I have recently started doing Bootcamp classes, and I am in a similar situation where I finally want to go workout everyday. Having workout accomplishment goals is much different than having a goal to workout – a huge accomplishment! Keep up the great work!

  • Sophie

    My workout goal is to START working out haha. I'm not exactly the sportiest girl in the world, so I try and compensate by eating really well and whilst I am naturally slim I know that I might have some nasty suprises ahead of me if I don't start using my body more and keeping it fit. It's been really good to follow you from starting crossfit until now, it kind of makes it all a little less daunting!

    Sophie x


  • Katherines Corner

    You inspire me. I invite you to add this post to my Thursday blog hop ( its still open) xo P.S. my new giveaway started today!

  • Elise

    I need to do this for myself. I've only set one CF goal- to get a kipping pull up without a band. We are opposites…I can lift the heavier weights and kill the cardio, but pull-up are my nemesis! I'm a black or green band-er depending on the WOD. Did Barbara today with black. 34:45. Ugh.

    I'm eating clean, but have a paleo challenge on my list for sometime list year.

    There are a few teams getting relay teams together for the Illinois Marathon this year- if you're box is interested, let me know!

  • Danielle Moss

    Hi Elise! I have some advice for you (given to me by one of my favorite coaches). Do ring rows until you're ready for a thinner band. For me, this was until I could do blue and red during a WOD. He told me that the green band wasn't ok for anyone who weighs less than 200 lbs, and that in the end you won't get stronger using it.

    I did ring rows the first few months, and then went from blue and red to blue and pink. Then blue, red, and then just pink. I haven't done unassisted during a WOD but hope to try it in the next few weeks as long as the WOD has less than 5-10 pull-ups at a time).

    Hope that helps a little bit!

  • Dana

    Awesome goals!! I am doing my first Paleo challenge now and I cant wait to see the changes! Also, a pull-up and consecutive double unders are on the list of things to do this year 🙂

  • Beau Raines

    Great goals and congrats on the improvements you've made. I started CrossFit in August. My CrossFit goal for 2013 is to master Double Unders. I've only done 4 unbroken DU once and its a great accomplishment (and comes as a suprise) when I get 3 unbroken.

  • Coco

    Please write out what an acronym means the first time it is used.
    Work out of the Day (WOD).

  • Jen of MadeByGirl

    woah…cant believe…is that really you? I feel so weak.


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