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Someday I'm going to:
Be a competitive CrossFitter
Be a competitive CrossFitter by: adam2012
I`ve been doing CrossFit for 2 years and it`s time to take it to the next level. I need to improve my performance in benchmark workouts and get stronger in all the lifts.
This is my plan | 41%
Original plan by: adam2012
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  • img_join crossfit praxis
    Step 1: Join CrossFit Praxis1
  • img_purchase flat shoes such as chucks or o-lifting shoes. these shoes will help with the lifts.
    Step 2: Purchase flat shoes such as Chucks or O-Lifting shoes. These shoes will help with the lifts.View PhotosView Photos1
  • img_purchase a pair of lightweight running shoes with minimal lift and cushioning, i.e., natural running shoes. these shoes can be used on runs and in crossfit workouts that transition between lifting and gymnastic exercises.
    Step 3: Purchase a pair of lightweight running shoes with minimal lift and cushioning, i.e., natural running shoes. These shoes can be used on runs and in CrossFit workouts that transition between lifting and gymnastic exercises.1
  • img_work out before work 1 day a week - begin to wake up earlier than 7:30 am
    Step 4: Work out before work 1 day a week - begin to wake up earlier than 7:30 am
    3
  • img_work out before work 2 days a week
    Step 5: Work out before work 2 days a week3
  • img_work out before work 3 days a week
    Step 6: Work out before work 3 days a week4
  • img_work out before work 4 days a week
    Step 7: Work out before work 4 days a week4
  • img_eat strict paleo at least 1 meal a day
    Step 8: Eat strict Paleo at least 1 meal a day3
  • img_eat strict paleo at least 2 meals a day
    Step 9: Eat strict Paleo at least 2 meals a day4
  • img_eat strict paleo at least 3 meals a day
    Step 10: Eat strict Paleo at least 3 meals a day3
  • img_improve butterfly kipping pullup - execute 10 consecutively
    Step 11: Improve Butterfly Kipping Pullup - execute 10 consecutively3
  • img_learn to connect two or more muscle ups
    Step 12: Learn to connect two or more muscle ups4
  • img_complete 20 unbroken pullups build up by doing 1-10 pull up ladders or weighted pull ups 4x a week. completed 20 exactly on 1/30/12!
    Step 13: Complete 20 unbroken pullups
    Build up by doing 1-10 pull up ladders or weighted pull ups 4x a week. Completed 20 exactly on 1/30/12!    4
  • img_row 2k in 6:50. pr = 6:53 on 1/2/12
    Step 14: Row 2k in 6:50. PR = 6:53 on 1/2/124
  • img_
    Step 15: "Fran" time under 6 minutes. 6:30 on 1/05. Have to improve the pull ups.4
  • img_
    Step 16: "Fran" time under 5 minutes5
  • img_execute 10 consecutive handstand pushups. pr = 4
    Step 17: Execute 10 consecutive handstand pushups. PR = 43
  • img_deadlift 300 lb
    Step 18: Deadlift 300 lb3
  • img_deadlift 350 lb
    Step 19: Deadlift 350 lb4
  • img_deadlift 400 lb
    Step 20: Deadlift 400 lb5
  • img_front squat 200 lb
    Step 21: Front Squat 200 lb3
  • img_front squat 225 lb
    Step 22: Front Squat 225 lb4
  • img_front squat 250 lb
    Step 23: Front Squat 250 lb4
  • img_5 unbroken handstand pushups (4 as of 1/6)
    Step 24: 5 unbroken handstand pushups (4 as of 1/6)3
  • img_10 unbroken handstand pushups
    Step 25: 10 unbroken handstand pushups4
  • img_shoulder press 150 lb
    Step 26: Shoulder Press 150 lb3
  • img_shoulder press 175 lb
    Step 27: Shoulder Press 175 lb4
  • img_shoulder press 200 lb
    Step 28: Shoulder Press 200 lb5
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Comments
globehound
globehound(135 Days ago)Congrats on the progress. Keep it up.Flag as Inappropriate
globehound
globehound(112 Days ago)Congrats again on the progress. Looking forward to seeing more updates.Flag as Inappropriate
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Rating
  • img_join crossfit praxis
    Step 1: Join CrossFit Praxis01-01-20121
  • img_purchase flat shoes such as chucks or o-lifting shoes. these shoes will help with the lifts.
    Step 2: Purchase flat shoes such as Chucks or O-Lifting shoes. These shoes will help with the lifts.01-01-20121
  • img_purchase a pair of lightweight running shoes with minimal lift and cushioning, i.e., natural running shoes. these shoes can be used on runs and in crossfit workouts that transition between lifting and gymnastic exercises.
    Step 3: Purchase a pair of lightweight running shoes with minimal lift and cushioning, i.e., natural running shoes. These shoes can be used on runs and in CrossFit workouts that transition between lifting and gymnastic exercises.01-01-20121
  • img_work out before work 1 day a week - begin to wake up earlier than 7:30 am
    Step 4: Work out before work 1 day a week - begin to wake up earlier than 7:30 am
    01-06-20123
  • img_work out before work 2 days a week
    Step 5: Work out before work 2 days a week01-14-20123
  • img_work out before work 3 days a week
    Step 6: Work out before work 3 days a week01-21-20124
  • img_work out before work 4 days a week
    Step 7: Work out before work 4 days a week01-28-20124
  • img_eat strict paleo at least 1 meal a day
    Step 8: Eat strict Paleo at least 1 meal a day01-07-20123
  • img_eat strict paleo at least 2 meals a day
    Step 9: Eat strict Paleo at least 2 meals a day01-14-20124
  • img_eat strict paleo at least 3 meals a day
    Step 10: Eat strict Paleo at least 3 meals a day01-28-20123
  • img_improve butterfly kipping pullup - execute 10 consecutively
    Step 11: Improve Butterfly Kipping Pullup - execute 10 consecutively01-15-20123
  • img_learn to connect two or more muscle ups
    Step 12: Learn to connect two or more muscle ups01-31-20124
  • img_complete 20 unbroken pullups build up by doing 1-10 pull up ladders or weighted pull ups 4x a week. completed 20 exactly on 1/30/12!
    Step 13: Complete 20 unbroken pullups
    Build up by doing 1-10 pull up ladders or weighted pull ups 4x a week. Completed 20 exactly on 1/30/12!    01-31-20124
  • img_row 2k in 6:50. pr = 6:53 on 1/2/12
    Step 14: Row 2k in 6:50. PR = 6:53 on 1/2/1201-27-20124
  • img_
    Step 15: "Fran" time under 6 minutes. 6:30 on 1/05. Have to improve the pull ups.4
  • img_
    Step 16: "Fran" time under 5 minutes5
  • img_execute 10 consecutive handstand pushups. pr = 4
    Step 17: Execute 10 consecutive handstand pushups. PR = 4Weekly02-10-20123
  • img_deadlift 300 lb
    Step 18: Deadlift 300 lb3
  • img_deadlift 350 lb
    Step 19: Deadlift 350 lb4
  • img_deadlift 400 lb
    Step 20: Deadlift 400 lb5
  • img_front squat 200 lb
    Step 21: Front Squat 200 lb3
  • img_front squat 225 lb
    Step 22: Front Squat 225 lb4
  • img_front squat 250 lb
    Step 23: Front Squat 250 lb4
  • img_5 unbroken handstand pushups (4 as of 1/6)
    Step 24: 5 unbroken handstand pushups (4 as of 1/6)Weekly01-21-20123
  • img_10 unbroken handstand pushups
    Step 25: 10 unbroken handstand pushups02-11-20124
  • img_shoulder press 150 lb
    Step 26: Shoulder Press 150 lb3
  • img_shoulder press 175 lb
    Step 27: Shoulder Press 175 lb4
  • img_shoulder press 200 lb
    Step 28: Shoulder Press 200 lb5
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Be a competitive CrossFitter

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