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Jun / 10

With a Goal in Mind

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A while back, Marcus posted about goal setting and its impact on your training. We’ve tried to create mini goals here at CFI to focus each month’s training and you guys have really risen to the occasion. Short term goals are great, but thanks to our friends at CrossFit Coronado, we have a long term goal ahead.

On August 21st, CrossFit Coronado will be hosting an Intermediate Competition at Tidelands Park. Shauna Egan, one of their coaches and CrossFit firebreather, invited us to come down and participate. She says these workouts will be simpler and less technical than the advanced competitions we’ve seen at Sectionals, Regionals, and the Games. They wanted to give athletes who have never competed or simply are not currently at the level of a Games competitor the ability to compete against each other. For those of you who are looking at competing in next year’s Sectionals, this will be a great way to get your feet wet and see where you stand! We’ll post details as soon as we get them. Post to comments if you’re in so we can give them head count!

June’s Cup Challenge:
Max Reps Back Squat, Bench Press, Deadlift

The concept is simple.
1) One set of squats for max reps. Rest.
2) One set of bench for max reps. Rest.
3) One set of deadlifts for max reps.

Men: 225# or 185#
Women- 135# for squats and deads, 95# for bench or 95#/65#

Rules
* Squats are to depth (crease of hip below top of knee). Bounce is encouraged. Must be locked at out at top.
* Bench presses must touch the chest and be locked out at top. No alligator arms.
* Deadlifts. No straps. No bouncing. No hitching. Weight must be lowered, not dropped. Weight must come to a dead stop. Set ends when you let go of the bar.

All sets are over when rest exceeds 5 seconds between reps.

WOD 06.01.10

Squat 3×5, 1×15-20
AMRAP 10
3 Ring Dips
6 Box Jumps
9 Wall Balls

19 Responses to “With a Goal in Mind”

Anna
June 1, 2010 at 8:29 AM

Sounds like a blast. I’m not sure I’m ready for even intermediate competition, but I’ll be there to watch and cheer everybody else on!

Jake
June 1, 2010 at 10:59 AM

I think I’m going to have to say yes

Drew
June 1, 2010 at 11:20 AM

are we having a try out to see who competes? I think I would like to do that. Count me in.

Drew

ruth
June 1, 2010 at 11:32 AM

@Drew, not unless they place a cap on how many competitors we can send. They’ll be posting soon on how they will define an “Intermediate” athlete. However, we will be having another Big Girls type wod day in July. Most likely 3 wods over the course of two days. We’ll see.

ruth
June 1, 2010 at 11:39 AM

As a side challenge, inspired by my new short term goal: Log your hours of sleep this month. Highest total hours wins an Intrepid t-shirt. Obviously, I expect total honesty, and realistic estimations from you guys. Some of you fall asleep before your head hits the pillow (and proceed to twitch in blissful slumber while your girlfriend lies awake for an hour), and others count thousands of Sealy Serta sheep before you catch Z’s..

Who’s in? You have to start logging and posting to comments starting tomorrow morning!!!

Becky
June 1, 2010 at 11:53 AM

I’m with anna, I’ll be there to cheer for my homies.

Drew
June 1, 2010 at 11:57 AM

Do naps counts?

Scott
June 1, 2010 at 12:07 PM

Oooohhhh….I like the sleep challenge. I never want to sleep. I’m typically happy with 6 hours a night, but I’d love to get up to 7 hours. I know more sleep would be good for me. Maybe a challenge would motivate me!!

ruth
June 1, 2010 at 12:25 PM

Glad to hear it, Scott! I’m the same way. Pre-CF, I could get away with 4-5 hrs a night and always looked at sleep as a waste of time that could be spent DOING stuff. Now, if I get less than 6 two nights in a row, I drag. I figured if I threw it out as a challenge, it would keep me in check just for fear that I can’t practice what I preach!

Drew, I hate you because you have time for naps. BUT, I’m considering naps. Stand by for final answer…

Michael H
June 1, 2010 at 1:27 PM

Bummer I’ll be in Miami that weekend for 5 days of havoc at my friends bachelor party.

I’m with Scott, I like to keep my day as long as possible, I have a feeling I will be the most sleep deprived with my 3-4am sleeps and 7-8am wakes. But it’ll be cool to log and see how many hours I rack up!

My swim WOD today:

2 x 300m freestyle pull buoy (30 sec rest/300m)
4 x 50m breast (15 sec rest / 50m)
6 x 50m sprint freestyle (30 sec rest / 50m)
Lunch (puking was optional)

ruth
June 1, 2010 at 1:33 PM

@Mike: 5 day bachelor party?? Make sure you get vaccinations!

@Drew: Ok, final answer on the napping- You get 1/2 credit for naps. 1 hour+ naps will count for 1/2 hour.

< 1 hour = no credit.

Pooja
June 1, 2010 at 3:05 PM

I’m the exact opposite!! I NEED atleast 8 hours of sleep per night (9 is ideal). I’m interested in the competition, however my race is just 5 days before that, so not sure if I will be in peak competition shape. enjoy!

Avelyne
June 1, 2010 at 4:24 PM

Count me in for the Coronado Comp!

I would love to get more sleep! I usually get between 5-7hrs but 8 is definitely ideal. Don’t always get it though switching between time zones.

Scott
June 1, 2010 at 4:39 PM

BTW, Marcus I just noticed you changed your picture on the Trainers Page. The new one is much better than the old one. In the old rock climbing picture you looked like Gollum scampering up Mt. Doom! I particularly like the Hardass Fitness T-shirt.

Jake
June 1, 2010 at 9:08 PM

BS @ 280
205×20
AMRAP- 10 rds + 3 wb
24″ box and 20# wb

ruth
June 1, 2010 at 9:31 PM

BS 200#(5-5-4), 150×16

AMRAP: 7rds@24″/14#

Avelyne
June 1, 2010 at 10:28 PM

BS 155# (5-5-4), 115#x15
AMRAP 7rds purple/24″/14#

LMAO Scott!

Anna
June 2, 2010 at 7:15 AM

BS 140# (4-4-3), 100#X18
AMRAP 8 rds + 3 II ring dips/24/8#

In so much pain today!

Xuan
June 2, 2010 at 10:46 AM

BS 215#, 160#x15
AMRAP 6 or 7 rounds (bad memory) + 6 Box Jumps
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