2007 Measurable Fitness Goals

Clean and press 100 pound dumbbells for reps.

I'm not worried about the press, it is the clean that is giving me the fits.

And I don't like to share my workouts pierini -- you goaded me into it! lol

[.V.]

Originally Posted by IronMan

And I don't like to share my workouts pierini -- you goaded me into it! lol

You also forgot to share the results of your 2nd HST cycle. Should be done with your 3rd by now.

[.V.]

My fitness goal for 2007:
Stay out of that chair one more year. Be bigger, stronger, faster, and more capable of doing what has to be done. Aesthetics? Not a priority right now. If anything visually pleasing happens, I'll take it. But it won't be a goal.

The second cycle went well Andy, I was very happy with the results and was looking forward to the next cycle. Problem was the promotion I received in August. I lost three people in the department (one retired, one quit, one went out on comp) so my workouts were compromised. I was able to replace one person but the other two are being problematic. Maybe this coming new year will be a bit easier.

[Sophie]

#1 = strength - the big one is to increase bench press (would love to do a body weight press, but I'm not sure if that's possible this year), increase all lifts (would love to deadlift 150 lbs)

strength holds for the contest

#2 = flexibility - don't really know. more flexible in every way

#3 = endurance - cario 3x/week i would love to be able to jog a mile

#4 = speed - improve sprinting times (if i am able to run track, if not in track, not important)

#5 = balance - work on strength holds, leg holds, etc.

#6 = coordination - no idea

#7 = aesthetics - take better care of my face, toned, feminine appearance

[gymgirl]

This is tough, but I will give it a go, may need to revise.

#1 = strength: I don't really have a set weight I want to lift, but my goal is to continue gaining strength, slowly and safely.

#2 = flexibility: regain the ability to do the splits!

#3 = endurance: To do crossfit's "Murph" in 40 min or less (current PR is about 58 min) "Murph"= 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run.

#4 = speed: run 800m in less then 3:50

#5 = balance: to focus more on handstands and press to handstand training

#6 = coordination: to trip less..seriously i am a klutz

#7 = aesthetics: larger, more cut shoulders. also want to get those last two abs in to complete the 6-pack!

I like your goals gymgirl but it wouldn't surprise me if you make some revisions like you said you might.

Your strength goal reads like mine. I'm still working on mine.

What are you going to do when you regain your split. Take a photo as a minimum.

CrossFit "Murph" in 40 minutes or less. You are an aminal (yes I spelled it correct). I usually make those kind of ambitious goals when I am sitting on my butt in front of a computer. Good luck with that one.

I think you can do an 800 meter run in 3:30 easy with a little training.

Other goals look good. I thought for sure you had an 8-pack. I have a bona-fide 4 pack and have made a business decision that the extra effort to have a 6 pack isn't worth the effort. Looking forward to a new avatar when you get your 6 pack and I want to see "it" smiling at me.

Have a great day!

[gymgirl]

Originally Posted by pierini

What are you going to do when you regain your split. Take a photo as a minimum.

CrossFit "Murph" in 40 minutes or less. You are an aminal (yes I spelled it correct). I usually make those kind of ambitious goals when I am sitting on my butt in front of a computer. Good luck with that one.

guess what i am doing right now? sitting on my butt infront of my computer at work. I agree Murph under 40 is an ambitious goal, but I think I might stick with it.

as for the splits, abs and handstands, those are really only for my other little venture i am persuing in 2007..you know the one. not only do I have to LOOK the part but I have to be able to perform as an athelete as well. gymnastics is listed as one of my sports so I need to refresh my skills a bit!

thanks for the feedback pierini. i've still got some thinking to do. not only that but i need to set my professional goals as well.

p.s. maybe you will see a new avitar sometime in 2007!

[sooner_ed]

My goals look like this:

1. Increase my bodybuilding to help improve my running. This will include adding mass, decreasing body fat, and tightening up the ole waist.

2. Only one marathon this year--Oklahoma City in April.

3. Focus on a sub-20 minute 5k.

4. Speed this year over endurance. This will also help in achieving goal number one.

5. This one is military related. 120 pushups in two minutes, 100 situps in two minutes, and a 12:53 two mile run.
(Last PT test I took looked like this: 100 pushups in two minutes, 76 situps in two minutes, and 13:34 two mile run.)



I'm playing with the idea of looking like Frank Zane did back in the day and running a three hour marathon at the same time.

[CF-OC_gal]

Those are good, clearly defined measurable goals Ed! It should be easy to block out the benchmarks to achieving them month by month.

Nice job Ed. You definitely have some guide as you structure your specific training throughout the year.

That PT goal must be close to a perfect 300 score if it isn't.

I think speed over endurance will pay you big dividends.

I think you need to tweak the last goal: how about a Frank Zane body and a Sooner Ed face. You can always resort to photoshop if you fall a little short with that goal. The rest looks good.

[sooner_ed]

Originally Posted by pierini

That PT goal must be close to a perfect 300 score if it isn't

My last score on the extended scale was 327.

Adding up the numbers for my new age standards would give me 394 on the extended scale, so I think I will revise part of my goal. My new goal for the two mile run is now 12:53, which would give me 400 points on the extended scale.

Thanks for mentioning that pierini.

OK here I go with my 2007 measurable fitness goals.


Strength

I have the functional strength for all of my probable daily living encounters, but these demands are quite modest. I have never devoted a lot of time to strength training instead concentrating on muscular endurance training. In fact, I went over 2.5 years of not lifting any weights at all and only recently have spent a little time with power cleans & push presses, squats, and deadlifts. I have a problem left knee and that is a limiting factor in my ability to perform weighted squats. Nonetheless, I'd like to improve my strength in 2007 so I will devote one day a week to strength training.

My 2007 measurable (and modest) strength goals are: (1) power clean & push press - 150 lbs. for 10 reps - (2) weighted squats - 200 lbs. for 10 reps - (3) deadlifts - 250 lbs. for 10 reps - (4) perform a single rep weighted pullup with 90 lbs. added.

Flexibility

I always conclude my running workouts with a good lower body stretch and will continue to do so. My martial arts training also cultivates a flexible body. I'll continue to train for flexibility as I have in the past.

My 2007 measurable goal is to able to touch my forehead to the floor from a seated position with legs outward at a 45 degree angle. I used to be able to do this and with some effort I should be able to do it again.

Endurance

It's no secret: muscular endurance training is what I enjoy the most and 2007 will be no different. I'll continue to run and perform medium to high volume bodyweight exercise workouts using supersets, pyramid and ladder cadences.

My 2007 measurable goals are: (1) always capable of running 8 miles in 60 minutes - (2) always capable of performing 150 pullups and 150 dips in a single workout - (3) perform a single set of 75 pushups, - (4) perform a single set of 20 pullups - (5) perform a single set of 500 BW squats - (6) run a sub 21 minute 5k and - (7) run a sub 44 minute 10k - (8) score 250 points (raw score with no age-adjustment) on the Marine PT test which I will self-administer to myself on my 52nd birthday.

Speed

(1) Sprint 100 meters in sub 14.0 - (2) sprint 200 meters in sub 30.0 - (3) run 400 meters in 1:02.00 - (4) have the speed to keep up when sparring with younger guys so I don't get a broken nose, bruished ribs , or bruised family jewels.

Balance

Nothing special other than not falling down the stairs in my home when walking in the dark. My martial arts training cultivates good balance. Not as good as yoga but good enough.

Coordination

Nothing special other than being able to walk and chew gun at the same time. My martial arts training cultivates good coordination .

Aesthetics

My goals are simple. To look like a 16 year old kid when I look in the mirror. Keep BW at 175-180 lbs. and BF at 12-15%. Keep my hair and have my new gray and white hairs fill in ever so gracefully, and hopefully not yet go totally white on my moustache. Be a real McCoy so no juicing my hair with fake colors. No laser surgery for the eyes - only horn rim reading glasses.

Thanks for reading.

[sooner_ed]

Originally Posted by pierini

To look like a 16 year old kid when I look in the mirror.

How about having a 16 year old kid stand behind you when you look in the mirror?

[CF-OC_gal]

: You put a lot of thought into your goals too Mr. P. It's interesting to see the shift in your fitness interests since you started on DF.