Goals for 2011

1. Drink more water & less diet soda (I know goals should be quantified but I haven't figured this one out yet).




2. Continue my adventure in fitness; increase my jogging (includes mapping out a 5 mile, 6 mile and up to a 10 mile course to our favorite sports bar).
3. Do a marathon.




4. No fried potatoes (just not enough nutrition to be worth the calories).





5. Finish ACSC (military professional education), RSVP (readiness skills), and get our nutritional medicine flight all caught up on their training.





6. Fix up the backyard (fake turf, lights, fire pit, BBQ, new hot tub).










7. New washer/dryer & refrigerator (they are 10-15 years old!).








8. Clean out & organize the "office"; get plaques and pictures hung up on the walls.

9. CrossFit goals for 2011:
Sub 8 min "Fran"
"Cindy" Rx 15+
"Murph" Rx in under 45 min
a real Muscle-up

Passed Tier 2 Testing at CrossFit Las Vegas!

Testing for Tier 2 looks at your mastery of the 9 Essential movements, Olympic weightlifting, and ability to maintain output. Barbell lifts (deadlift, sumo-deadlift highpull, shoulder press, push press, push jerk, front squat, back squat, overhead squat, hang power clean, hang power snatch) done with 55#, pull-ups without any band, cannot come off the bar for each set of 5. Push-ups done strict, no knees, 10 reps nonstop. Double-unders could be mixed with singles, but no stopping at all. Good posture for the handstands (as you can see in the photo - that was easy). Knees-to-elbows were my only worry; I think the trainer might have been a tiny bit generous in passing me (but it was the last element and the first two were perfect).

With an average score 4.27 (out of 5) I have officially graduated into Tier 2 status! This was not an easy journey. 13 months of CrossFit and lots of watching, listening, practicing.... Phew! On to the next step. Vegas Fit Wars 2011.

Two Fitness Goals for 2010 Have Been Met

1. 10 pull-ups, unassisted. Check (did them two days in a row just to make sure)
2. 20 Burpees in a row without getting dizzy, without stopping to catch my breath. Check (done as part of 16 June WOD: 21-15-9 Burpee + 400m Run after each round).

I'm also doing the 100 days of Burpee challenge posted on CrossFit702. Each day we do 1 more Burpee. Today is day 11. So either in my office, or at home, I'll be doing 11 Burpees. Piece of cake..... Good news is that next month we can break them up throughout the day. I've done that before; 10 Burpees every half hour to break up long study sessions or boring desk work. Rumor is the last day the 100 Burpees will be the WOD - so we'll be doing them all together (that's the rumor I'm trying to start).

Next goal: Pass the Tier 2 Test at CrossFit Las Vegas. It just means I have safe & effective form on my Olympic lifts, can do 3 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats) as prescribed (no bands, no knees), 5 knees-to-elbows, and medicine ball cleans all with good form. Won't change my workouts but will allow me the option to do the 6p WOD if I desire.