so a new year is upon us, has been for almost 2 weeks
I like 2010, got a nice ring to it.
I ve set fitness goals in the past, some I reached others fell to the wayside, and others are still in the works. never have a put them up in public place
but I feel now is the time, It's one thing to know where you want to, what you want to accomplish, its another to actually write them down and track them, and its ANOTHER thing entirely to write them in a place where everyone you know can see them. This will hold you extremely accountable, even more so then keeping written goals to yourself or even letting a few people know
I believe we should all have goals and write them down, then attack them, I mean what else is there to do? sit around and eat bon-bons all day?..(mmmmm...bon-bons...)
But seriously, as a great coach of mine said often....."Dare to be great, heck,...none else is"....still trying to fully understand that one
Now these are FITNESS OR EXERCISE goals only, I still have other goal categories that Im not divulging at this time ...Health goals, financial, relationship, business goals, then there's fun goals (vacations, "toys"), skills goals, then there's just plain ol lists that need to be checked off, yeah like life goals or do this before I die stuff,"bucket" list, etc.
Anyway, as a caveat I realize some of these may seem extremely difficult, seemingly impossible, or downright silly, but that's OK ,they're my goals and we should aim high
Also alot of these goals will be done in stages, ie. to reach a goal of a 500 pound deadlift, and the current record is 405, then 415 is the current goal leading to an eventual 550 down the road, (if anyone knows how to go from 405 directly to 550, let me know, but Im sure its not possible)
also some of these accomplishments may seem contradictory , and I realize that, trying to lift heavy while simultaneously dropping bodyfat, or gaining strength, endurance, and power all at the same time, sort of training for a marathon and a 100 yard dash at the same time, maybe not the best approach, to train for an Ironman forget about sprinting for awhile and train for distance, but the Ultimate Goal is to be able do all of these at the same time, so thats what Im shooting for , we'll see how it goes
lastly I will attempt to put up the workouts that lead to each goal being reached and the sub goal attempts on this blog , but Im awful at sitting down and writing,(darn kids!!) but Ill do better than my best
So here we go.....
Run a mile in under 5 minutes:
ran a 5:35 in HS; a 5:10 in college during a 5k, although I suspect the splits were off a bit; and a year or 2 ago while training for a 10k ran a 6 minute even during a workout; also I have not been running regularly for awhile due to an injury and other interests taking over, so this will be quite challenging, but hey I'm a warrior....I plan to break this one on the track at WHB HS, so if it happens Ill let every one know when...
Break 20:00, then 19:00 in a local 5k
I dont care so much about wining a 5k or even my age group, just breaking the time: In HS I ran a 19;20 5k, and never broke 20:00 in my running career after HS, tho came close with 20:07s and 20:13:
current 5k time ? unknown at this time probaly 24:00 plus
DEADLIFT 500 pounds in a max lift ( one rep)
eventual goal of 550
current record 400, done a few months ago
recently pulled 385 3 times, and 455 from the rack(above knee) 3 times
attain 7% bodyfat
5% in HS ( coulda been off tho, but close, was done by professional with calipers): last month recorded 17%, was probaly a few points less in spring when diet was dialed in: for an eventual goal of 5% BF, and to stay under 10% FOREVER
110 pushups unbroken (in a row without stopping)
current 37 perfect form
eventual goal of 10 one arm pushups unbroken
25 pullups unbroken
dead hang to chin over bar
current 10, have done 15 in past
eventual goal of one arm pull each arm
55 dips unbroken
current 28
10 weighted dips unbroken with 125 pounds
current 112 for 3 sets of 6
20 straight leg V-Ups
current 10
eventual goal hold an inverted L-sit
hold a plank (feet and elbows) for 5:00
current 1:30
10 handstand pushups unbroken
current 0
max lift of 360 (4 plates a side) on iso chest machine at gym
current 3 plates+two tens on each side
this one is admittedly pointless but I want 4 to a side
tear a deck of cards in half
current maybe 18 cards
tear a phone book in half
do a split
current maybe 8 inches from resting on floor
10 flips in a row of 500 pound tire
current 1 in a row
sit against wall 10 minutes
current 90 seconds
(btw current world record is 11 hours 15 minutes)
do a standing walkover
current: stand to falling back to back bend bridge without falling on head
close a captains of crush #3
current; never attempted, will start at starter, then #1, then #2
complete 40 sets of Viking Warrior workout with 16 kg kettlebell
current: 25 sets in April , haven't attempted since
Snatch Test
200 reps in 10:00 with 24 kg KB (53 lb)
100 reps in 5:00 with 32kg KB(70 lb)
current 100 reps in 5:00 with 24kg KB, done in April, not attempted since
Turkish Get Up with 32kg KB, bottoms up with 24kg KB
current TGU 65 pound barbell: 20kg KB : 16 kg KBbottoms up
hold a neck bridge for 1:00
never attempted
100 swings with 24kg kettlebell unbroken
then 200 unbroken
then 500 unbroken
then 1000 unbroken
then same with 32kg
Pistol goals
1 rep with 70 pounds on balance board
current 55 pounds
1 rep with 32kg KB
current 24kg KB
10 reps unbroken each leg
current 3 reps right leg
weighted chins goals
one rep 32kg KB + 12kg KB (hooked on feet)
current 20kg KB + 12kg KB
10 reps with 24kg KB
current 3 reps with 20kg KB
1 arm press goals
press 32 kg KB 1 rep R/L
current 24 kg KB
current 70 pound dumbbell left arm; 75 pound right arm
All for attaining Beast Challenge (future goal)
Complete BEAST Challenge set by Dragon Door
PISTOL ( one leg squat) with 48kg kettlebell
chin-up with 48kg KB
one arm press with 48kg KB
handstand walk 10 feet
current 0 ft
drink 1 gallon water daily
compete in Tactical Strength Challenge
compete in SOS race at Mohonk Mountain House in New Paltz
complete century and a quarter on bike
current : completed century bike ride 3 years ago
walk 3 miles in 120 pound vest on beach
current approx .5 mile with 45 pound vest
1000 rope skips unbroken
5 muscle ups on the rings in a row
100 yard hand walk with feet in power wheel
current 100 ft a few months ago
Box jump ( from standing still, no running start) 57"s
current 45"s
swim 2 miles unbroken
current 1.2 mile swim during triathlon and triathlon training
Bike 25 miles in under 1 hour
current ? have to look up past triathlon results but around 1:07:00 for 25 miles
complete INSANITY 60 day program
**no specific goals pertaining to these pieces of equipment yet, except to add them to my training in some way
Macebell
pushup board
Clubbells
indian clubs---already used in training , nothing solid
pushup implements
Bullworker
Logs
Ropes---already using
Sled
speed chute
Sandbags
grippers
rings---already using
TRX---already using
Do Yoga 1-2x's a week
and if I have time
frisbee toss 100 yards
football toss 50 yards
quarter mile under 1:00
bowl 250
20 free throws in a row without a miss
rubixs cube in under a minute
current 2:47
unicycle 1 mile
current about 150 feet
juggle 4 balls
current 3
future future goals
complete IRONMAN triathlon
current: completed half ironman
completed 50K
completed Goofy Race at Disney
completed century ride
complete marathon in under 3:30
current years back ran a 4:00+ at LI marathon
Bike clear across USA coast to coast
hike Appalachian Trail ( and learn how to spell it)
so there you go...
thats a start...
I got WORK to do.
Have an amazing and productive year!!!
ST
ps Got any goals to share? post them here and be held accountable.
