Urup’s Goals

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    figured it would be about time to set some goals so here goes:

    The first goal will be to mantain the constincy I have had so far in getting the workouts done

    The second goal is to be able to reach Level 8 and to do a reasonable amount of rounds and minimize the time. This is of course level 8 in all of the 3 different workout programmes. ( So I will be doing 1 exerice from workout one; 1 from workout two and one from three unil I reach the end, in which case it will be rest week; during rest week I will do level 1 or 2 again and throw in the tabata challenge. So far I haven’t been under 5 minutes before levelling up but hven I reach 5 level I will try that strategy.

    The third goal will be the Crossfit Girls WOD. And from there doing the crossfit wod as perscribed.

    The forth goal is joining a trialtlon club and be able to do the sprint distance in a reasonable time( think is 400m swimming, 20 k cycling and 5 k running but not sure)

    The fifth goal is to work my way up to do a full triatlon ( 4 k swim, 180 k cycling and 42 k run)

    The final goal is to set some new goal when all of the above are completed



    Just putting up some intermediate goals to help me uphold the concistincy(perhaps not spelled right; thats not my strong side 😳 )


    1: Do 5 deadhang pullups in a row

    2: Do 50 pushups in a row

    3: Do 100 squat( full range of movement; from heels to straighten legs) in a row

    4: Do 5 handstand pushups

    5: Do 5 one arm pushups

    6: Do 5 one leg squat

    7: Run 4 k in 20 min or less

    8: Do 10 deadhang pullups in a row

    9: Do 100 pushups in a row

    10: Do 10 handstand pushups in a row

    11: Do 10 one arm pushups in a row

    12: Do 10 one legged squat in a row

    13: Run 5 k in 20 min or less

    14: Swim 1000 m without stopping

    15: Bike 50 k in 2 hours or less

    16: Bike 100 K in 3 hours or less

    17: Swim 2000 m without stopping

    18: Do 1 one arm pullup from dead hang

    19: Run 3200 in under 12 min

    20: Do 200 squat in a row

    Guess and hope this will keep be busy and motivated for a while :)

    Dosn’t really know my strength in swimming, only that I am not very good at it :(

    So no timelimit on swimming



    Must read: Total Immersion.

    I bet your goal on 1000m is attainable sooner than you think…

    I had been swimming for about 4 years. I bought Total Immersion, read one chapter, next time I swam I dropped 2 full strokes (right and left twice) each 25m length and did not lose any time. The techniques in the book are amazing!

    http://www.totalimmersion.net/” class=”bbcode_url”>http://www.totalimmersion.net/


    Hi volleyball_man

    Thanks for the advice :)

    Just checked out the website and I like their mind-body approach.. It sounds pretty good

    And I just checked out the book on amazon and it going on my “to get” booklist..

    So the next step will be to hit the local pool and see how I do :)



    The mind – body stuff applies to lots of other areas.


    Yeah it seem similiar to the mind-body concept my MA training evolves around.. so thats cool and I think it will make it easier to adopt the concept..



    Wow, you’ve put a lot of thought into this. Good job.

    While you’re reading though, you might want to check out what Art DeVaney has to say about pure (read: long distance) endurance training. In short, marathon runners and triathletes tend to die young. But, don’t believe me, check out Art! The dude’s in awesome shape and he’s 70 years old!



    thanks Hosedragger.. :D

    And thanks for the link.. I have read about it before on crossfit.. and my idea was that I would do crossfit as my base fitness training and combine this with triathlon training set for the sprint and 1/4 triathlon distance. After what I had read on crossfit following their WOD would mean that I could minimize the time I would have to bike, run and swin and still do good even at long distance triathlon. The Ironman is meant to be a challenge but not a parameter to which I would train after. That means no 15-20 hours triathlon training every day every year. I was thinkin more along the lines of 5-7 hours of training 3-5 days a week plus of course crossfit.. but for now its just simplefit and a little running and biking.. love biking and enjoy running.. swimming is more a matter of keeping afloat 😉

    and yes thats the kind of fitness one would want when one is 70.. Impressive! :)



    Our goals are very similar. I should officially post my own. Maybe this weekend after I think it through a bit more.

    Keep up the good work


    Hey Keith

    Sound good! looking forward to seeing your goals :)


    Managed the other day to obtain my goal number 6. I got 9 one legged sqaut on each leg. So thats one goal down :)

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