Father Andrew's Hot Body Gym

October 17, 2009

Ramping It Up

Filed under: real talk — Tags: , , , , — Mara @ 6:59 pm

Squatting the Hubby - August 09

Squatting the Hubby - August 09

I have found myself becoming complacent in the last few weeks. I have acheived the goals I had in mind for my fitness, and I was starting to get bored with the routine. It’s hard to get out of bed at 5:30 am if you’re not excited about what you’re doing, and it’s easy to coast along if you don’t have a destination in mind.

So, at my husband’s behest, I decided it was time to set new goals. Clearly, I have not acheived my potential, and there’s nothing like a public assertion to hold you accountable. One of the coolest things about CrossFit is that it provides tangible, measurable data which you can use to measure your progress. Beyond numbers on a scale or heartbeats per second, our workouts provide me with varied, comprehensive, reliable feedback about my athletic ability and overall health, feedback that I can use to set new challenges.

I decided to break my goals up into each of the three major modes that CrossFit employs, setting two goals for each, plus one combo WOD.

In his honor, Josh has been incorporated into the goals… watch out!

Goals for Jan 1


Pull-ups: 5 consecutive unassisted (can do 3 currently)

Ring dips: 1 unassisted, perfect form


1 rep Deadlift: 1.5 x bodyweight = 210 (did 165 for 5 reps on 8/31)

1 rep Back Squat: my husband’s bodyweight = 185 (did 3 rep at 120 on 8/9)

Note: I attempted to squat Josh on 8/29, but I was only able to do about half the range of motion, so it doesn’t count.

Cardiovascular Endurance

This category makes me want to shoot myself in the head – not my strongpoint.

1 mile run: 7:30 (only point of reference is that I had to run a mile in 7:50 for college soccer)

3 mile run: 27 min (no point of reference)


Grace: 95# in 7 minutes (did 85# in 7:39 on 9/22)

All of you members of FAHBG who haven’t posted goals yet…. now’s the time! And if you’re just reading this out of curiosity, I encourage you to set some fitness goals for yourself and find out what you can do in 10 weeks. I think you’ll be surprised!



  1. GO GO GO!!! You can do it!!!! 🙂

    Comment by joshuaeller — October 18, 2009 @ 7:05 pm

  2. I like how you broke the goals down into categories. I might use that same method. I promise my goals are coming soon!

    Comment by Micah Vandegrift — October 18, 2009 @ 8:09 pm

  3. […] a little past January 1, but I can finally report on the goals I set back in October in my Ramping it Up post. I am happy to say I met almost all of them! Having them there was certainly helpful – […]

    Pingback by Re: Ramping it Up « Father Andrew's Hot Body Gym — January 30, 2010 @ 6:46 pm

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