Goals, GOMAD, and Sprints
Those who stretch together kvetch together
I was thinking that now would be a good time to review training goals for the year ahead. As fun as it was to compete this weekend, I think it’d be even more fun to be in contention. For men this means a deadlift near 500, a press near 200, and strong Met-Con. Of course, next year will be completely different, so men’s goals will have to be broader than that. Women’s goals should be similar. What are your goals for the next year? A lot of people expressed a desire to participate next year which is awesome, but how will you get there?
(If anyone can tell me how to link to a pdf here, I’ll share my goals. But it’s late and I can’t spend 20 minutes figuring it out on my own.)
One of my personal goals is to gain some weight. If you want to move more weight you need more engine. For that I am committing myself to GOMAD for a month. GOMAD= Gallon Of Milk A Day. This is in addition to my normal diet. When I first heard of this I was skeptical, but I tried it last Autumn and was actually able to gain 8 pounds. If any of you are interested in joining me on this quest, let me know, it’d be nice to have some company, lest I wind up like Ron Burgundy.
As for the workouts today, everybody’s favorites- sprints. Why are sprints so hard? I mean, even the slowest of us ran less than 8 minutes and that was with 2 minutes rest every minute or so. In fact, we spent more time resting than working. And all we did was run! No weights, no hanging from things, no burpees or anything ridiculous. The more I do sprints, the more I respect them, and the more I want to do.
The goal with our sprinting is to be consistent, that is, to have no more than 2 seconds deviation between runs. If you can do this, you get to move on to the next level, which in this case would be 4x400m. You may have to do that one on your own though, I think the majority of you would mutiny if I put that one on the board.
Those who managed to stay within the prescribed deviation got a red star next to their names.
These are some goals that I set at the beginning of the year that this competition has reminded me of.
1000+ lbs crossfit total. 500lb deadlift, 400lb back squat, 300lb bench press and 200lb standing press.
Body weight snatch
225 clean and jerk
body weight overhead squat x 15 reps
Front lever
back lever
Free standing HSPU
10 strict muscle ups
sub 6 min mile
sub 21 min 5k
sub 4 min Fran
Sub 3 min Grace
sub 10 min Helen
a general improvement in met-con performance.
I’m within sight of a few of these, but, others seem far away still.
I am making a list in my head of women who I feel are just about ready to get there first muscle ups. This competition was all about MUs for the women. I’ve heard it said that the muscle ups seemed unfair because “women don’t have that upper body strength”. Crossfit women do! There is something satisfying on a primal level about being able to pull your self up and over an obstacle. Maybe even more so for women who don’t typically think of themselves as capable of that sort of feat. Many of you came in thinking that pull ups were something that boys do, and now you don’t think twice about doing them by the dozens. Muscle ups are no different. Several of you are close, in my opinion. I thought of six of you pretty quickly and I’m sure there are one or two more who, with a little work will be getting up over those rings in the next few months. Strength out of the dip position is where most of you need work. In your warm up, work on your ring dips instead of push ups.
My Goal for the rest of this year as a coach is to have 6 women at our gym doing muscle ups consistently. Any volunteers?
I hate it when people use the wrong there/their/they’re when they write. It’s not that difficult of a concept and yet, I’ve managed to screw it up in my previous post. I blame spell checking technology. I’m sorry, it won’t happen again, today.
I think we should get a Holstein, for the gym. Fresh milk everyday.
Did you know:
The average California cow produces 19,825 pounds of milk each year, more milk per cow than any any other state in the nation. That’s 2,305 gallons of milk a year or about 8 gallons of milk every day of her milking period. That’s enough for 128 people to have a glass of milk every day!
Wow, we can have cold milk, warm milk, ice milk, milk shakes, chocolate milk, vanilla milk, strawberry milk, cookies and milk, coconut milk and lattes, this is amazing.
So what you’re saying Tom, is that if 8 of us go in on a cow we can each do GOMAD with quality milk from teats we know? I’m in, who’s with me?
Wait, should that be whos, who’s, or whose?
i’ll go in on the cow if it produces chocolate milk. We just get a brown cow right? I drink quite a bit of that already.
I need to go the opposite of GOMAD so I can lose weight and be more ninja. What is the recipe for that? Oh right, Zooooooonnnnnnneeeeeeeeee….
on another note,
I LOVE the stretch times before and after WODs now. My hips (especially) are loving the attention. Pretty soon that squat depth will be perfect.
I think I woulda rather done 4 X 400 than 4 X 200 and 2 X 400…..LoL. I can’t wait til I can do a Pull-Up much less a Muscle Up
The stretching is def. great!!!
so THAT’s what that little room in the front is for…the COW!
My goals for this coming year:
Definitely the muscle-up!
HSPU to full depth
100 strict press
Body weight bench press and overhead squat
2xBody weight deadlift
and of course…the body weight part. I really want to be smaller and faster in general, which should make everything else just a little more attainable.
Yeah, you’re all going to GOMAD if you end up getting a kidney stone from so much milk. Babies drink a gallon of milk a day and have you seen their thighs?!! NO THANKS.
Krista,
Two words: AMEN SISTA!
I have done GOMAD before and never had any problems except that milk can lose its fun when you’ve been drinking it all day every day. As for babies, have you seen Finley’s thighs? Ridiculously cute. Besides, how do you think babies gain so much weight so quickly?
I have a feeling those thighs won’t look so “ridiculously cute” on you.
Here some cow jokes:
Where do cows go when they want a night out?
To the moo-vies!
What did the bored cow say when she got up in the morning?
“It’s just an udder day”
How does a farmer count a herd of cows?
With a Cowculator
Why don’t cows have any money?
Because farmers milk them dry
What do call a cow that has just had a calf?
Decalfenated
Where do Russians get their milk?
From Mos-cows
When a cow laughs, does milk come out its nose?
(and that’s right “its”)
milk joke: what kind of bees make milk?
boobies.
Oh Leon.
morgan, i hope this doesn’t happen to you.
http://ripquoteoftheday.blogspot.com/2009/05/quote-of-day-4th-may.html