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?
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