2008 Measurable Fitness Goals

A few DiscussFitness members have already announced their 2008 fitness goals elsewhere. I encourage them to do a cut and paste of those goals in this thread. And I encourage those of you who haven't yet to do so.

I'll post my this week. I promise.

[pseudonym]

I'll get the ball rolling shall I?

Straight from my Journal;

FITNESS GOALS FOR '08

* Achieve all Level II fitness standards as per the CrossFit Seattle athletic standards spreadsheet.

* Achieve the following Level III standards;
- 6 minute mile
- Pullup with 3/4 Bodyweight
- Deadlift 2x Bodyweight
- 40 Pushups on the rings

* Train regularly and grade at least once in a martial art.

* Reach a bodyweight in excess of 77kg

* Touch my toes from standing

* Don't forget how to climb

I want to be as fit as I possibly can this year and to regain some of the skills I had when I was training in the martial arts regularly.

My flexibility is becoming a genuine limitation to my athletic performance so that will need to change.

In 2007 I can count the weekends I spent sober on one hand; that will change this year, if only so I can afford to train as diversely as I want to; getting boozed brings nothing positive and I don't do moderation particularly well so the choice is pretty simple .

I'm one lucky SoB; I have a body that works more or less perfectly (if unpracticed in a lot of areas) - a lot of people don't and I intend to prove the gift is not wasted on me.

Bring on 2008; it's going to be a good good year people.

[tim_mcf]

I'm frustrated because right now I am in the exact same place, fitness-wise, that I was a year ago (still can't do "Linda" as rx'ed). This is despite making great progress last spring, because I didn't keep working out consistently and watching my diet appropriately. There are lots of excuses, but really I can't accept any of them. So basically, 2007 taught me the importance of staying consistent, and here's my 2008 goals:

1. Keep working out consistently. Specifically this means that I must work out at least 2 days in a row, preferably 3. Never work out just one day, then take a rest day. Never take more than one rest day at a time.
2. Stay away from chocolate, candy, cake, cookies, donuts, and so forth. Alcohol consumption kept to a minimum. Lean towards meat, fish, eggs, milk, nuts, veggies, fruit, and water, period (as much as possible given the fact I have 3 little kids and sometimes you just do whatever you can).

[cyclistrob]

My goals for 08:

Ride a century on my bicycle.
Ride 150 miles on my bicycle.
Ride a double century on my bicycle.
Run a mile in at least 06:30 minutes
Complete at least one muscle up on the rings.
Perform 20 pull-ups in one set.
Perform 30 pull-ups in one set.
Deadlift 2x my bodyweight.
Improve overall flexibility.
Stay away from mary jane.
Stay consistent with my diet.
Gain at least 7 lbs of LBM.

[Bob44]

2008 Goals
Many of these are rollover goals from the last few years. I do my workouts for the fun of it and so I can stay in shape to do the activities I enjoy. Many of my goals are not fitness goals, but activities that require a certain level of fitness to do.

Do bike camping with my wife again.
It might be harder to get her to go this year. A week after we went last year, I saw a bear in the primitive campground where we camped and we were the only ones in the campground.

My wife and I are doing our first 15 mile trail challenge. My cousin is running and my wife and I are hiking it. He is training for 4 different 100 mile races. We are doing it because she said yes and it will be on her birthday.

Depending on how the 15 mile hike goes, I might attempt to day hike the west rim trail 30 miles. At this point it is not a goal, but I am getting the itch to try it. I usually backpack this trail solo each year as a 2 day trip.

Continue to do a lot of great bike rides. Last year was my best year for great bike rides.

Kayak down several local streams. Hopefully try to camp from my kayak.

Do a solo bike camping trip. Suzy doesn't like to ride the hills.

Go backpacking with my cousins over Memorial Day.

Gymnastic type goals.
Do a handstand pushup and a muscle up.

For long term goal of going from an L-Sit to a handstand.
Practice weekly mini handstand pushups against a wall.
Practice pike position to handstand against wall.

At least weekly practice 60 seconds of:
L-Sit, tuck planche, tuck lever, headstand, handstand, front & Back bridge

Do a 1000+ daily total for pushups.
Done 1/1/08

Rolled over from 2006 and 2007 and keeping for 2008.
20 pullups or chin ups (Did 18 several times last year)

Match or improve times on 200M, 400M, 800M and 1600M from last year.
1600M 6:47, 800M 3:06, 400M 1:17, 200M 33 sec.

Run either a 5K race or a mini triathalon.

At least 1 day.
(hopefully do this for 4 or 5 days in a row a few times this year)
Make daily food menu and only eat the food on my plan.
This diet/nutrition goal is not weight related, but more a discipline eating exercise. I love to grab snacks on impulse.

Do at least 1 50 day plan from RossTraining.
Will base it on routines from NG, II and FTC.

Do a sub 10 minute 100 burpee challenge.
Do a 150 burpee challenge. (no time frame)

Make it up 5 rows and back down on my pegboard.
Currently just missed the last hole for 3 rows.

Army fitness test score 275 or better

Marine fitness test take and establish a base score.

Ambitious Bob, and very diversified. I like it and will be cheering for you all year long.

A reminder that it is time for me to announce my goals.

I'm heading to the gym in a few minutes, but I want to first share an inspiring message I just received in an e-mail from Tommy Kono that is relevant to this thread topic. I'll post my goals later on today.

MY “GIFT” FOR 2008
by Tommy Kono

Bill Gates, Britney Spears, Arnold Schwarzenegger and you have
something very common in value. All of you have the same number of
hours in a day and the same number of days in a year.

How the hours and days you, or they, spend within the year is all up
to the individual. You can make it a productive year or just
squander your time by aimlessly living from day to day without any
real goal or purpose.

Now is a good time to reflect back on 2007 and see if you made any
headway in a positive direction during the last 12 months. Was it a
productive year? Are you ahead of where you were a year ago?

Creative and good things happen with a plan or with some planning.
You need a goal or goals to keep in mind and keep focused on them if
you want to accomplish anything worthwhile in the coming year. Being
productive and successful in life comes about by making good use of
your time... of your valuable time.

The two, half-year sheets that covers 2008 that goes with this
written material can be a very useful tool in planning and plotting
your aim and goals. Additional copies can be made for different
projects such as for finance, family, hobby, with key dates targeted.

It gives you an overview of the whole year and you can easily plot
your progress or lack of progress toward your goal.

I've used this two, half-year calender system during my active
competitive years as a lifter and coach and it worked extremely well
for me. Weightlifting is a numbers game so it was easy to chart my
progress... or lack of it.

In life, as in sports, you don't stand still. If you did, life will
pass you by and the lifters who plan the work and work the plan,
will leave you behind. You can make great progress if you use your
time wisely and that comes about only by planning ahead with a
certain time frame in mind.

If you read my book Weightlifting, Olympic style I have a section
that covers this (page 265) so this is just a reminder. Don't waste
time spending your time at the gym without a purpose and goal. You
get out of training what you put into it; and, that starts from your
target setting on your 2008 calendar.

A new year is always a good time to start afresh! Plan good use of
your time so you will be productive. Always look for self
improvement and you will improve!

Happy New Year and many PRs this year!

Here are my 2008 measurable fitness goals:

Training effort
Put in at least 200 quality training sessions during the year. What is quality: for me to judge.

Endurance
Not the priority it has been in prior years. My days of high volume bodyweight-only training and longer-running distances are behind me at this point. But I would like to be able to run a 5k in at least 22:00.

Speed
I've had feet problems ever since I wore track racing shoes last summer and I am currently still recovery from a left-heel injury. Assuming that I conquer these nuisance ailments, I'd like to lace up the track shoes and hit the track this summer for another round of all-comer track meets and improve my times in the shorter distances. So I'd like to beat these current PRs by at least 1/10th of a second (current PR date in parenthesis):

100m - 0:15.26 (8/10/2006) - this is my weakest distance

200m - 0:29.92 (7/26/2007)

400m - 1:04.47 (7/26/2007)

800m - 2:37.68 (7/12/2007)

1,600 - 6:12 (7/27/2006)

Strength
My current interest is with the Oly lifts and my plan is to continue training. At a bodyweight of 185 lbs. or less, I'd like to conquer a 150 lb. snatch (ATG squat snatch only counts) and a 200 lb. clean & jerk (ATG squat clean and split jerk). My current PR is a 123 lb. snatch and 181 lb. clean & jerk.

I'd also like to conquer a 38 inch box jump for at least a single rep. My current best effort is 36 inches for 5 reps.

Other stuff
The Marine Physical Fitness Test is something I will not train for this year after having done so the past 3 years for my birthday. I conquered my goal of scoring 250 points and I just don't have the fire in my belly to do it again this year.

I'm enjoying the challenges of static isometric contractions and I'll add some goals with these, listing both my goal and my current PR in parenthesis:

handstand hold with feet against the wall for balance: goal of 2:00 (1:43 on 1/3/2008)

standard grip pullup hang hold: goal of 2:15 (2:08 on 7/18/2007)

ab plank hold: goal of 5:00 (4:32 on 10/28/2007)

superman extension of GHD unit: goal of 1:30 (1:05 on 10/4/2007)

I have had a long-standing unachieved goal of completing 20 standard grip pullups with strict form. I've gotten as high as 18 reps. I'll keep doing pullups but will not state this as a 2008 goal. It would be nice but I'm not sure I'm willing to do the work.

Aesthetics
To continue seeing a 16-year old kid when I look in the mirror. This may very well be the only goal I'll achieve in 2008 as it is kind of subjective, but I know best.

That's it for me. Alot different than last year. Things change.

[j2bryson]

Goals for 2008:
General/Diet goals:
- track my progress more thoroughly, continue to update my journal
- continue to track my diet and consume a 30P/25F/45C ratio
- limit chocolate consumption to 2 days a week (only while bulking)
- eat clean M-F, less strict on weekends but not overboard

Lifting goals:
-gain 5lb lean muscle mass by end of February
Squat: 150 3x5 ATG
Deadlift: 175 3x5
Bench: 90 3x5
Dips: 10 unassisted
Military press: 70 3x5
Pendlay: 120 3x5
50 nose to the ground push ups
10 unassisted pull ups

Running goals:
-track my 5km race time as well as 400m
-complete at leastone 5km and 10km races
-complete one trail race (at least 15km distance)
-complete full marathon, Date: October 19th 2008 (Training will begin in May)

Given these goals I see how I may have some conflict of interest for my marathon training and weight training. My plan is to really focus on lifting for the next two months. I will continue to monitor my diet and ideally gain 5lb LM. Come March I will begin to pick up the cardio but still continue to lift hard and strong. Beginning in May I will start training for the marathon. Lifting will be much less and minimal in the months before race day. Still foggy on my plan for March – May…
These goals may change as my plan changes but I figure I may as well start somewhere!
All the best to everyone in the new year.