2011 Fitness Goals -- A Call to Action

This Year’s Fitness Goals -- A Call to Action

One of the keys to accomplishing anything in life is to set goals and hold yourself accountable to them. The goals could involve career, relationships, travel, education and, yes, fitness.

Setting a specific goal and communicating it to family, friends, co-workers and peers will help hold you accountable to achieving the goal. It will also inspire many of them to see you accomplish what you set out to do.

In December of 2009 I published my fitness goals for the world to see. They included indoor rowing competitions, running races (including my first marathon!), a team triathlon and a series of aggressive CrossFit WOD goals.

I hit many of my goals. First marathon – check, first rowing competition – check, Turkey Trot and Patriot Games – check. I did these because many of you held me accountable without even realizing it. You asked me about the events, encouraged me, trained with me, cheered for me and that made all the difference.

And I want to hold you accountable to yours. Post your fitness goals in comments and update us throughout the year as you achieve them. Don't worry if you think they are not challenging goals. If they are a challenge for you then they are the right goals. Remember, I am a trainer, it's my job to be able to do this stuff.

Here are my fitness goals for 2011

The Main Line Slide (Indoor Rowing) - Saturday, February 5 -- Villanova University (Philly)
Goal time: 6:45 for 2000m Previous Best : 6:47

Center City Slam (Indoor Rowing) - Saturday, February 12 -- Drexel University (Philly)
Goal time: 6:30 for 2000m Previous Best: 6:47

Gettysburg Getaway (Biking) – Memorial Day Weekend
A two-day, round-trip, 180-mile ride from Doylestown, PA to Gettysburg, PA with a group of friends. No slackers allowed so the hammer will be down.

Bucks County 5K Series - 7 race series March through June -- Bucks County, PA
Goal: Compete in 3 of the 7 races and earn points in my age group in each race (7^th place or better)

Broad Street Run (10 miles) -- Sunday, May 1st -- Philadelphia, PA
Goal time: 1:11:00 Previous Best: 1:15:18
www.broadstreetrun.com

Patriot Games (run/canoe/bike/run two-person team triathlon) - Saturday, Sept 10 -- Chalfont, PA
Goal: Top 10 overall team, Win Coed Division Championship

Buffalo-Niagara Turkey Trot 8K (4.97 miles) -- Thanksgiving Day -- Buffalo, NY
Goal time: 35 minutes Previous Best: 35:42

CrossFit Goals (This will only make sense to my CrossFit friends)
Complete an uninterupted "Fran"
21 full pullups
21 95# thrusters
15 full pullups
15 95# thrusters
9 full pullups
9 95# thrusters

CrossFit Total (Back Squat + Shoulder Press + Deadlift)
Goal: 750 lbs

Filthy Fifty
Goal: 23 minutes (the pullups will kill me) Previous Best: roughly 35 minutes
50 Box jump - 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (35 lbs)
Walking Lunge
50 steps
50 Knees to elbows
50 Push press (45lbs)
50 Back extensions
50 Wall ball shots (20 lbs med ball)
50 Burpees
50 Double under jump ropes

"Cindy"
Goal: 18 rounds
As many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Body Weight squats

Max rep pushups (full range of motion)
Goal: 75

That's it. I better get my butt to the gym.