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Goal Project Blog

Please post your thoughts, comments, successes and failures here. Any and all posts will be greatly helpful with data collection analysis after February 15th. Thanks for participating,
Chris

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22 Comments leave one →
  1. Brian permalink
    November 30, 2010 2:21 AM

    I planned Thnxgiving week as an off week from everything. My goal didn’t cross my mind until Sunday evening when I was thinking about getting back to work and the wonderful pain of crossfit. Basically, no progress unless you count rest as progress.

  2. Chris Martin permalink*
    November 30, 2010 7:16 PM

    Goal: #155 OVHS 1RM; Set goal on Friday, 12 Nov 2010.

    Starting Weight:
    10 Nov: #115 1RM

    Workouts with OVHS
    17 Nov: 5 rds – 400M run, 15 OVHS(#75)
    22 Nov: 5×3 OVHS – 1RM @ #125, 3RM @ #115
    30 Nov: 7×3 Snatch Balance -#45(p),#55(p),#65(p),#75(p),#85(m,p,p),#85(p,m,p),#95(p,p,m)
    15 Dec: 3 rds – 2 min row, 10 btrfy pullups, 25 OVHS (#65), 10 btrfy pullups
    03 Jan: 3 rds – 400M run, 30 OVHS (#45), 21 Jumping Pullups
    25 Jan: 30 Burpees – 21 thru 3 OVHS (#75), 3-21 Pullups – 30 Burpees
    02 Feb: 7×1 OVHS – #75(p),#95(p),#105(p),#115(p),#125(p),#135(p),#135(f) – new PR @ #135!!!
    07 Feb: OVHS work – #75(p,p,p),#95(p,p,p),#115(p,p),#135(m,m,p),#145(m,m,m,m) – getting into the bottom position w/ weight overhead, not transitioning back up.
    11 Feb: OVHS work – #75(p,p,p,p,p),#105(p,p,p),#125(p),#145(p),#155(m,m,m,m) – new PR @ #145!!!

    Ending Weight: #145
    Total Improvement: #30

  3. Cori Sue permalink
    December 1, 2010 2:14 AM

    Goal: 10 pullups

    27 Nov.: Ran 6 miles

    28 Nov: Went to yoga

    29 Nov: Crossfit Workout
    800M run/100oM row/1 mile bike
    stretches
    Core: 3 minutes flutter kicks
    3 rds: 10 good mornings, 10 dumbell shoulder press, 20 lunges
    Workout: “Diane” 21-15-9 Deadlifts & Handstand Pushups

    30 Nov: Woke up very sore from yesterday’s workout, which suprised me because it didnt hurt a lot after the fact. Did today’s Crossfit

    Warmup:
    800M run or 1 mile bike
    Stretches
    Core: 30 V-situps
    3 rds: 5 pullups, 10 pushups, 15 squats

    Workout: “Jackie”
    1000M row
    50 Thrusters (#45 barbell, may substitute Kettlebells or Dumbbells)
    30 Pullups

  4. Jason permalink
    December 1, 2010 2:58 AM

    11/16 Goal: 20 pullups
    Baseline: 1 Dead Hang, 2 kipping
    Did Guardian CF WOD
    Notes: Sick over the wknd; only did half the workout. At home, did 1 pullup every 30 min from 5:30 – 9:00

    11/17 6k row in 25:02

    11/19 Guardian WOD in 15:20

    11/22 Guardian WOD in 15:35 scaled:
    5 RFT:
    10 HSPU progressions (pike pushups)
    165 lbs. DL
    1 DH pullup, 9 red+green band
    40 single jumprope

    11/23 Guardian WOD
    3RM push press: 145 lbs.

    11/24 Guardian WOD “Collin” in 35:15
    6 RFT scaled:
    400m sandbag carry @ 35 lbs.
    12@65 lbs. push press
    12@18″ box jumps
    12@65 lbs. SDHP

    11/25-11/28 lazy Thanksgiving break. Raked yard for 3 hrs on 11/28

    11/29 Guardian WOD in 6:45
    Scaled:
    Thought I was doing 205, but grabbed wrong plates and only did 185.
    Did first and third sets unbroken.
    Pike pushups for HSPU sub

    11/30 Guardian WOD in 12:50
    Warm-up PUs (5 unassisted, 10 on Gravitron) wore me out for the workout.
    Strong row (<3:30), but I paid for it during the thrusters
    PUs: 6/30 on Gravitron, 24 jumping.

  5. Pat Dougan permalink
    December 3, 2010 3:21 AM

    Goal: Nancy 5 RFT 400m run & 15 OVHD Squat w/ 65#

    tested first try at Nancy with 45# barbell
    since, have been working on form (3 times a week) with aPVC pipe. also stretching.

    Wed, 1 Dec, did OVHD SQT practice. 5 rounds, 5-7 reps. w/ 45 (2 rounds) then 65#.
    really worked on the form. Stretched shoulders between each round.

    • Pat Dougan permalink
      December 15, 2010 3:12 AM

      Leading up to the end ofthe first month, I haven’t tracked everytime / day I worked on OVHD SQTs. (though I should be) but I have incorporated some sort of shoulder stretching, overhead squat w/ pvc pipe, or ovhd squat work quite a bit.

      I have already improved my form and ability to do multiple reps with 55 & 65 lbs.
      One technique I have incorporated between sets when doing ovd squats, is to eithe rdo kipping pull-ups, or just practice the kip for keeping my shoulders loose and more flexible. It seems to help with the sets.

      • Pat Dougan permalink
        February 2, 2011 12:03 AM

        I haven’t posted in a while but I will attempt to capture day 45, day 60, and now day 75:

        by day 45: I was able to string together multiple 10 + reps w/ 55#. Hands still really wide on the bar. I am realizing that Its not a strength issue, as much as a flexibility issue. (both legs and shoulders)
        day 60: feel like the shoulders are more flexible. decreased the gap between my hands on the PVC by about 1-2 inches. (estimate) Really trying to keep them tighter together when i am doing PVC & light weight ovsqts.
        Day 75: did an ovhdsqt & Pull-up workout (21-3 OVHDSQT & 3-21 pu) completed the wod w/ 55#. Though, the hands were pretty wide on the bar to complete.

      • Pat Dougan permalink
        February 4, 2011 4:05 AM

        2 Feb: Thought today was lost, then got to go workout at 1600. WOD: 10 minutes to establish 1rm OVHDSQT then 4 rft of 250m row, 15 overhead squats (65#)

        establised a PR for OVHDSQT: 115#
        finished the wod in 10:21. Able to do the 1st & 3rd rounds unbroken. did 12 & 11 reps (respectively) in 2 & 4.

      • Pat Dougan permalink
        February 8, 2011 2:28 AM

        goal thoughts:
        1. I wouldn’t have set this exercise / work-out as a goal if I thought it was fun to do. It has remained a weakness because I don’t like to work on it.
        2. this project gave me an excuse to improve on something I wasn’t good at and was embarrassed to do.
        3. Because of the work I put it and the improvements I made, I am not embarrassed to do this.
        4. I am a little excited to see how much more i can improve.
        5. I enjoy working out. I want to perform well. I want to improve. But, i also realize that I need a little external motivation to set/work-on/achieve specific goals.
        6. That is all. Dougan: OUT

  6. Matt Beck permalink
    December 3, 2010 9:05 PM

    Goal: 20 pull ups “any style”

    On non-pullup workout days, I’ve been doing pull ups as part of my warm ups. Yesterday (2 Dec) I got 4 good ones in a row with kipping. I probably could have gotten more, but I didn’t want to kill myself prior to the 500m row / 115 lb thruster WOD.

    A few days ago, I did 4 with kip for the first round of the workout before switching to a band assist, and then for the next set I got 3 with a kip before using a band, then I did a band for the whole next set

  7. Jason permalink
    December 6, 2010 8:54 PM

    12/1: 3-3-3-3-3-3 power clean practice
    20 min bike; 10x 20sec sprint, 1:40 fast recovery
    12/2: Rest Day
    12/3: 4 rds of 200 single-unders, 20 wall ball, 50 situps
    12/4: Played tourist in NYC
    12/5: More NYC – lots of walking, no workout

    • Jason permalink
      December 8, 2010 12:37 AM

      12/6: Guardian WOD 11:28; 24 lbs. bar, 40 lbs. DB

    • Jason permalink
      December 16, 2010 3:06 AM

      12/07/2010 Workout: AMRAP in 14 min
      7 med ball cleans (20 lbs. ball)
      7 push ups
      15 rds – was doing pushups on knees by round 4

      12/08/2010 Slacker!
      12/09/2010
      12/10/2010
      12/11/2010
      12/12/2010

      12/13/2010 Warmup 5 min jog
      3 rds: 10 KB swing, 10 situps, 10 lunges
      Workout: 21-18-15-12-9-6-3
      Dumbell thrusters
      Knees to elbows
      Pushups
      27min?

      12/14/2010 Warmup 5 min jog
      3 rds: 5 pullups, 10 pushups, 15 squats
      Workout: 3 RFT
      10 deadlift (225 lbs.)
      30 ABMAT situps
      0:06:53

      12/15/2010 Prescribed rest day…
      3 sets of 6 rd. Tabatas (3 min rest between sets)
      Pushups 15, 10, 7, 6, 4, 4
      Squats 18, 17, 17, 17, 16, 15
      Situps 12, 11, 11, 10, 10, 10

  8. Cori Sue permalink
    December 7, 2010 7:43 PM

    Dec. 1 and 2- Nothing, too busy.
    Dec. 3- Ran 4 miles
    Dec. 4- Ran 4 miles
    Dec. 5- Nothing, TOO COLD.
    Dec. 6- Crossfit Workout, 12 pound bar, finished in around 10 min.

  9. Cori Sue permalink
    December 22, 2010 12:00 AM

    Monday Dec. 6- Cardio intervals on treadmill and light weights by myself

    Tuesday Dec. 7- Crossfit 1400 Work Out. Complete as many rounds in 14 minutes of the following:7 med ball cleans, 7 push ups

    Wednesday Dec. 8- No exercise, I’m sorry

    Thursday Dec. 9- Crossfit 1400 Work Out. Three rounds for time of:
    Run 400 meters
    15 Pull-ups
    50 Squats
    15 Pull-ups
    Did this in about 10.5 minutes.

    Friday, Dec. 10- Ran 5 miles outside at a swift pace.

  10. Cori Sue permalink
    December 22, 2010 12:06 AM

    Monday, Dec. 13- Worked out- cardio and light weights
    Tuesday, Dec. 14- Crossift Workout: Warmup:
    5 minute cardio
    stretches
    3 rds: 5 pullups, 10 pushups, 15 squats

    Workout: 3 rds of –
    10 Deadlift (~60-70% 1RM)
    30 ABMAT situps
    Did this in around 8 minutes.

    Wednesday, Dec. 15- Nothing

    Thursday, Dec. 16- Cardio on treadmill and light weights by myself. Including 2 sets of 10 pullups with the red band instead of the green band, which I usually use.

    Friday, December 17- Did Crossfit Work out: Warmup:
    5 minute cardio
    Stretches
    3 rds: 10 push press w/barbell, 10 DB swings (#20), 10 Knees to Elbow

    WOD:
    5×1 Shoulder Press-
    5×3 Push Press
    5×5 Push Jerk

    Maxed at 65 pounds for all three types of lifts.

    Saturday-nothing
    Sunday-nothing

  11. Cori Sue permalink
    January 22, 2011 3:08 AM

    …I dont remember what I did Dec. 20-Dec.– I went to Crossfit about 2X a week, yoga 2X a week, ran 2X a week.

    Thursday, Dec. 30- Lifted weights and did 20 min cardio
    Friday, Dec. 31- Ran 5 miles
    Sat Jan. 1-Nothing
    Sun. Jan. 2- Nothing
    Mon. Jan. 3- Crossfit Workout: 3 rounds for time of:Run 400 meters, 30 Overhead squats (20-35% 1 RM), 21 Pull-ups (or bands, ring pulls)
    Tuesday-Jan 4- Nothing, sick

    Wednesday, Jan. 5- Nothing, sick.

    Thursday Jan. 6- Crossfit WOD: Go outside
    3 rds – 150M run, 5 burpeesWOD: FRAN: 21-15-9 Thrusters/Pullups. And, advanced yoga-core and arm strength.

    Friday- Jan. 7- Nothing
    Sat. Jan. 8- Nothing
    Sunday Jan. 9- Yoga
    Monday Jan. 10- Nothing
    Tuesday Jan. 11- Lifted weights, did pull ups with bands.
    Wed. Jan 12- Lifted weights.
    Thursday Jan. 13- Lifted weights, did pull-ups with bands.
    Friday, Jan. 14- Ran 7 miles
    Saturday Jan. 15- Walked 3 miles, did sit ups/push-ups/lunges/
    Sunday Jan. 16- Ran 6 miles
    Monday Jan. 17- Ran 5 miles
    Tuesday Jan. 18- Ran 5 miles
    Wednesday, Jan. 19- Nothing
    Thursday, Jan. 20- Lifted weights
    Friday, Jan. 21- Crossfit WOD in approx. 18 minutes: 2 rounds for time:
    Row 600m
    50 squats
    40 sit ups
    30 push ups
    20 pull ups
    10 burpees

  12. Cori Sue permalink
    February 5, 2011 1:54 AM

    Monday Jan. 24- Crossfit Workout: Warmup:
    5 minute cardio
    Stretches (we will do this as a group)
    3 rds – 10 barbell push press, 10 KTE, 10 lunges
    Workout: 5 rds of –
    20 ABMAT (or GHD) situps
    5 Push Jerk

    Tuesday, Jan. 25- Crossfit Workout- Warmup:
    5 minute cardio
    stretches (as a group)
    Go outside for 3 rds: 150M run, 10 pushups, 10 KBS
    WOD: “HOBO”
    30 burpee buy-in
    21-18-15-12-9-6-3 OVHS (M:45-75, W:24-45)
    3-6-9-12-15-18-21 pullups
    30 burpee cash out

    Wednesday, Jan 26- Nothing
    Thursday Jan. 27- Lifted weights on my own.
    Friday Jan. 28- Lifted weights on my own, did pull-ups with the red band.
    Saturday Jan. 29- Ran 5 miles
    Sunday Jan. 30-Nothing
    Monday Jan. 31- Nothing
    Tuesday, Feb. 1- Crossfit Workout. Ran 3 miles.
    Warmup:
    5 minute cardio
    Group stretches
    Core: 3 minute plank
    30 KBS, 30 squats, 30 jumping pullups
    WOD:
    15 Thrusters (#135)
    15 Weighted Pullups (#35)
    21 Thrusters (#95)
    21 Weighted Pullups (#20)
    36 Thrusters (#65)
    36 Pullups
    This hurt very much and left me very sore, but I liked that it included a lot of pull-ups.

    Wednesday, Feb 2- Nothing, sore.
    Thursday Feb. 3- Crossfit Workout, Pilates after work.
    20 inch Box jump, 50 reps
    30 pull ups
    1.5 pood Kettlebell swing, 50 reps
    50 sit-ups
    Dumbbell Hang power clean, 50 reps
    800m row
    50 good mornings with weighted bar

    Friday, Feb. 4- Crossfit Workout in 14:43. Then I went inside and did 5 pull-ups without a band and 10 with the red band.
    For time:
    Deadlift, 21 reps
    400 meter Run
    Deadlift, 18 reps
    400 meter Run
    Deadlift, 15 reps
    400 meter Run
    Deadlift, 12 reps
    400 meter Run

  13. Cori Sue permalink
    February 5, 2011 1:59 AM

    Overall assessment.(Goal: 15 kipping pullups) When I began I could do 0 pullups–kipping or regular, and my push-ups are pretty awful as well… I can do about 25 pushups on a good day. I am too awkward/uncoordinated to learn how to kip, so throughout the process I have been judging my pull-up ability/progress on whether I use the red (harder) or green (easier) band. I’ve tried kipping 3-4 times and watched the videos/read the instructions Chris sent me, and it hasnt worked. However, I would say I do pullups with bands 3-4 times a week. I can usually do about 20 with the red and then move on to green. As of Tuesday, Feb 1, I attempted to do regular pull-ups for the first time. I can do 4, kind of 5 pull-ups (the fifth one is pretty awful).

    Hope this is more specific/helps with the research.

  14. Kevin Stewart permalink
    February 9, 2011 7:32 PM

    My goal progress has been slowed due to a back injury that occured around Thanksgiving. I have what is called severe sacrolytis; which is when your hip or hips go out of line causing severe lower back pain. My chiropractor said it could take up to three months to feel good or normal again. However, that being said I can still do more pullups than when I started (4-6 compared to 0) but still far short of my 15 goal.

  15. Pat D permalink
    February 22, 2011 9:25 AM

    realized that I didn’t post my final results in this part of the blog, just in teh WOD:

    Goal: nancy (400 m run, 15 OVHDSQTs) X 5 for time. Rx is 95#. My goal, 65#, unbroken.

    I went out and accomplished the goal… and beat my time from the beginning of the 3 mos (I did 5 rds, 400m run, 45# ovhd sqt… not un broken.

    this is only the beginning. My new goal is to do this at 95#. And a 1rep max = 170# (body weight)… 6 months.

  16. Kevin Stewart permalink
    February 28, 2011 8:01 PM

    Unfortunately due to chronic back pain that limits me to certain exercises, and work requirements in the afternoon, I will not be attending any more cross-fit classes. However, I found the experience to be extremely valuable, and have added some routines to my daily exercise routine. The back injury also derailed my pullup goal which was 15. I can currently do 4-5 but way short of the achieved goal.

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