CUSTOM GOALS: GETTING IT DONE!
Stacey did her first pushup a few days ago. She has been working the pushup progression and also took Coach Brad’s Raw Power class. She has been getting stronger and moving towards her custom goals of deadlifting 200# as well.
If your goal is strength, focusing on it for a while is a great idea. I highly recommend anyone to sign up for the next Raw Power class with Coach Brad!
Formerly a member back in the day, Andrew took a break and now is back with us. We didn’t have Custom Goals Training in the past so this was a new program for him. I think he is liking it!
He wrote me an update email last week and I wanted to share it. Take note of how he tracks the details. I am very impressed!
here’s progress on the muscle up:
steadily knocked out three sets of seven dips 90 sec rest yesterday, but not at tempo. should i go back to doing the numbers at three second descends? probably so. it would be harder.
pullup negatives at bodyweight three reps 90 sec rest
30 sec descend, 30 second descend, 25 second descend.
plan to start doing weighted negatives at 5% bodyweight, work up to…i forget what’s on the chart…15, 20? will look it up.
other improvements: can climb a rope to white mark 2x, no worries (mostly foot technique breakthrough), and kick up to handstand against wall (thanks to sean on the kick up), solid 100xjumprope singles followed by 1 1 1 2, 1 1 1 2 pattern for four double unders.
have a chart on my wall where i stamp crossfit days and number of drinks to realize current commitment to 3x/wk crossfit, two sesssions/two drink allowance.
food intake generally very solid…almost zero processed…but lots of bacon ends. candy.
thanks for the guidance.
Christa had a stroke a few years ago and was introduced to CrossFit Portland by her sister Lael. At first, Christa was a bit shy in her first few months. Her squat depth was also very shallow…probably the shallowest I’ve ever seen.
Christa brought it every class though. There was no question she wanted to work hard and did so every time. In May, she approached me about her Custom Goals Training and identified it as squat depth.
We pinpointed the road blocks, built a program specific for her to work on, and she stuck to it. I am very happy for her results as seen below.
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