It’s that time of the year again.. time to go over my 2014 personal fitness goals and see how I did, then decide what my personal fitness goals will be for 2015.
In 2014 my personal fitness goals were…
1. Move to Tampa in September. – CHECK! WOOOHOOOO!
2. Grow The Get In Shape Girl online personal fitness training – YEP!
3. Increase my lifts by 15% and overall Crossfit performance – UMMM.. Yes and No
4. Be social – connect with a friend once a week via text, email or phone call – Eeek – no
5. Do a freestanding hand stand push up – nooooo
6. Do all of this while having visible abs. – yep!
Based on this, I’d give myself about a C. My biggie was relocating to Tampa. We did it and I have never been happier in my life. The Get In Shape Girl is growing, growing, growing. My overall Crossfit performance is definitely improving, but asking myself to increase all of my lifts by 15% may have been a bit much, which I will discuss later. The social thing.. well.. that’s something I should probably re-evaluate. The freestanding handstand push up.. I didn’t even work on this. haha. And I did maintain visible abs
Looking back on 2014 I am happy with how everything panned out and I don’t regret a thing so despite giving myself a C on follow through on these goals, I am cool with it.
So let’s talk specifics about the 15% increase on all of my lifts.
At the beginning of 2014 I back squatted 195#. As of right now I can back squat 210# but I suspect that to be more and I will be testing on 12/29. So that was not a 15% increase.
At the beginning of 2014 I could deadlift 250#. As of right now I can deadlift 270#, so still not 15%.
At the beginning of 2014 I could bench 130#. As of right now I can bench 150#, but I suspect that to be more and I will be testing within the first few weeks of January. It was very close to being a 15% increase.
At the beginning of 2014 I could clean and jerk 140#. As of right now I can clean and jerk 155#, so not 15%.
At the beginning of 2014 I could snatch 95#. Since then I have hit 110# one time. That is a 15% increase, but it’s not consistent!
I also made it my goal to run a sub 7 minute mile – nope; row 500m in 1:45.00 – nope; complete 10 pull ups anytime, anywhere – yes; get a bar muscle up – yes; get a ring muscle up – no.
What I can tell you is that I have done all of the things to make these happen. I’ve trained as many days as my body can handle, I’ve mobilized and done what I need to do out of the gym to help my body recover, I’ve hired trainers to help me with specific techniques to make the gymnastics happen. This hasn’t been for a lack of trying. So I don’t feel bad about myself whatsoever about these things. And if you could just close your eyes and complete a personal fitness goal, then your goal wasn’t difficult enough!
So what are my goals for 2015, given my summary of 2014?
1. I’m gonna keep my goals from 2014 but increase them where they need adjusting for 2015. So..
Squat 225#
Deadlift 300#
Bench 165#
Clean and jerk 165# consistently
Snatch 125#
15 Pull ups
Sub 24 5k
1:45.00 500m row
Bar muscle up in workouts
Ring muscle up
Those are my performance based goals. To ensure they happen my plan is to keep following the Burnt Toast training program from Crossfit Southie, keep focusing on squat and bench programs, adding in deadlifts twice a month (I rarely do these), continue going to oly class at Crossfit 813, continue to see my chiropractor and massage therapist at Synergy and following the protocol they suggest, continue going to yoga once a week minimally, continue running sprints at the track on Sundays, and lastly, add in some row repeats on occasion and start hitting Bayshore to RUN.
I also want to add in there that these goals aren’t exactly SMART (for more on that and HOW to set goals click the link here) because they aren’t time sensitive. This doesn’t mean I’m not gonna work my ass off, because when it comes to training, I will do it. But sometimes the body won’t do exactly what I will it to. And I really want these goals, so if it takes longer to get them, so be it.
2.) I’m entering a powerlifting meet. I’m starting to look up meets, and Ill know more as the year goes on, but I’m looking for something next fall, well after the Crossfit open.
3.) Increase revenue by 25% – that means helping more of you ladies!!! I wanna help you meet your goals, so if you are reading this and feel inspired and ready, email Kyra@Kyrawilliamsfitness.com and I’ll send ya a free cookbook just for signing up!
4.) Be social! Interact with a friend randomly via phone call, text, IRL meet up once a week.
5.) Do all of this while having visible abs. I know it sounds so vain, but here it is.. if I’m not comfortable in my body, then I’m not gonna be happy, then what’s the point? I live having ripped abs.. so what?!
If you need help with goal setting I have some really great resources for you in these past blogs…
https://kyrawilliamsfitness.com/smart-goals/
https://kyrawilliamsfitness.com/2013-goal-review-and-2014-goals/
https://kyrawilliamsfitness.com/2012-goals/
Now I wanna hear about your goals. What are they?
Your Coach,
Kyra
P.S. Can I help you with your goals? Sign up for online training with me and let me help!