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2013 Goal Setting

By Jake | In Uncategorized | on December 8, 2012

With the New Year approaching quickly many of you will make some type of resolution. Whether it may be to shed some holiday weight or spend more time with loved ones we will all try and do something positive for 2013. In relation to personal records I would like to make a New Year’s challenge to all members of Intrepid. On a weekly basis many of us have made small but incredible gains in our lifts. For 2013 I would like you guys to set some long term goals for this New Year. Some ideas can be to add 30lbs to a particular lift, complete all kipping pull-ups in a WOD, or even to shave seconds to minutes off of one of our “girl” WODs. If you guys and gals are interested in this year long challenge go ahead and post to comments. Between now and January 1st take the time to think long and hard of what you want to accomplish in 2013. We will go ahead and write down these goals and I will be sure to do monthly check ups on every single one of you. I plan to see some monster PRs by December 2013.

On Monday our lift was the overhead squat. Athletes worked up to a heavy set of 2 reps for this lift. Kevin R. got up to 185lbs, Shelly set a PR at 118lbs, and Nate finished at 105lbs. The WOD had 4 different movements. The movements were kettle bells swings, ball slams, box jumps, and push press. The rep scheme was 10, 20, and 30 of each movement.  Jon used 53lbs for kb swings, 35lbs for slam balls, 24in box jump, and 75lbs for the push press. He was able to complete the WOD in 13:30. Cristina finished in 15:58 and used a 35lb kettle bell, 15lbs for ball slams, a 20in box, and 53lbs for push press.

Dead lift was set for Tuesday’s lift. Shelly completed 5 reps at a whopping 185lbs. The workout was an 8 minute AMRAP of 2 muscle-ups (sub 6 chin-ups), 25 double unders, and 8 pistols. The range of rounds completed was 3-6 rounds. Troy did his best to finish 1 round per minute and had a total of 8 rounds and 1 pistol. Ning did a great job and finished 4 total rounds.

On Wednesday we worked on our hang power cleans. Kevin R. showed off his strength by using 245lbs for all of his 3 sets. Amy had no problem with 95lbs for her sets. The WOD opened up with a 60 yard bear crawl and then got into 3 rounds of 10 burpees, 100 meter farmers’ walk, and a 240 meter run. James broke 8 minutes for this workout by finishing in 7:59. Michelle finished in 12:12 and used 44lbs for her farmers’ walk.

Thursday was a mobility and recovery day. Athletes worked on jerk squats, handstands, and handstand push-ups.

Friday’s lift was the press. Ashley increased her press weight and did all of her sets at 45lbs. The WOD was 5 rounds of 7 dips, 7 toes to bar, and 7 wall ball shots. The completion time of the WOD was in a range of 5-9 minutes. Brady made toes to bar look very easy and he wrapped up the workout in 6:41. Mike S. finished the WOD in 6:24. Tom R. also did well and completed the workout in 6:59. Pat wasn’t too far behind and finished in 7:27.

Outside the gym, Luke got his first ever muscle-up! The first one tool place during his warm-up and he then proceeded to string 7 together during the first round of the WOD. Congrats dude!

Please post any PRs that I may have missed.

WOD 12.08.12

“Screw you Neighbor”

*In 2 teams everyone will run 400 meters. Which ever team comes back first chooses the first movement. The first team to finish chooses the next movement and so on. Movements are listed below:

  • 20 Thrusters
  • 35 Sit Ups
  • 25 Box Jumps @ 20″
  • 10 Strict Pull Ups
  • 50 Air Squats
  • 15 Burpees
  • 30 OH Lunges


  • 15 DB Thrusters
  • 20 V Ups
  • 15 Box Jumps at 24″
  • 20 Kipping Pull Ups
  • 25 Jumping Back Squats
  • 25 Push Ups
  • 50 Regular Lunges

2 Comments to "2013 Goal Setting"

  • Amy says:

    December 10, 2012 at 7:39 AM -

    My big 2013 goals are a 300lb deadlift and a 200lb back squat.

  • Erik says:

    December 16, 2012 at 7:59 AM -

    405 Deadlift, 315 squat, 175 press

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