“The old year has gone. Let the dead past bury its own dead. The New Year has taken possession of the clock of time. All hail the duties and possibilities of the coming twelve months!” ~Edward Payson Powell

What are your personal New Year’s fitness resolutions? Please post to the comment’s, it will be fun to come back to this post in June and then again in January to see how we all fared in our 2012 resolution’s!

2012 Crossfit Games Season
This Thursday at 6:30pm CFW will hold a candid discussion for those interested in competing in the 2012 Crossfit Open set to begin in February. Topics will include physical and mental preparedness, proper nutrition and what it takes to be a games competitor.

First Nutrition Class of 2012

“I am probably one of the only gym owners that will tell you that what you feed yourself is far more important for your health than any workout.”  Tony Cowden / Owner CFW

Next Thursday, January 12th, we will hold our first Nutrition Class of 2012. The class presents the foundations of Primal, Paleo, Zone, and Intermittent Fasting diets and how to incorporate the best of each to fit your lifestyle and not only meet, but exceed your fitness goals.
Cost: $40.00

Megan and Daniel get a start on 2012 with an workout session yesterday afternoon.














This week we begin an 8 week Strength and Power Cycle. The next three days are going to be Heavy Single strength days to give you base line numbers for which to use over the next 4-6 weeks

Deadlift- work up to a Heavy Single

Bench Press- work up to a Heavy Single

30 thoughts on “New Year’s Resolutions

  1. Larry says:

    New years resolution to do whatever it takes to rehab my ankle.

    Get my fitness back up to rugby playing levels.

  2. Meagan says:

    There may not be enough room for me to post my resolutions..haha. To encompass them all, I want to make my fitness weaknesses a priority: wallballs, double unders, running, etc. A goal that is measurable and a dream of mine is to hit a bodyweight snatch and at least a 130 clean and jerk. I hope to reach those lnumbers by june.

  3. AKBen says:

    Master the double-under, crush an upcoming fitness test and to complete my third Bataan Memorial Death March in as close to 6 hours as possible.

  4. Amanda says:

    Like Meagan, my goals are primarily weakness based. But honestly, this year I’m working on not selling myself short. For years I’ve blindly trained without having the whole picture in balance. IE, I would crush a workout and my reward would be an indulgent dinner. Or I would work out without proper recovery or sleep. This year will be devoted to a more complete approach to my wellness. Ideally this will reap the benefit of a ticket to regionals, my ultimate immediate goal.

    Oh and hopefully during this voyage I’ll be a kick ass mom too. Cheers!

  5. Chrissy says:

    Oh, that’s easy. This year I resolve to get abs… and handstand pushups… and maybe a muscle-up.

  6. Sensei says:

    5 in a row true hand stand push ups.

    Consistently improve my coaching technique and capacity.

    Obtain contracts and financial promise with my venture.

  7. Felice says:

    I didn’t take last years crossfit competition season as serious as I should have (IE focus, dedication, diet, and effort). After this season is over I want to know that I did the best job that I possibly could do. I want to find out what I am truly capable of. I also will be transitioning from a Marine to a civilian this year, I want to be successful in my new endeavors.

  8. rachael dowdy says:

    I want to compete. Not sure what type –lifting or for games, but I want to adventure into those uncharted waters some how.

  9. Rosie says:

    25 consecutive double unders, handstand push up, 155 clean and to learn to tap into the “reserve” I seem to keep when doing a workout. I never seem to give it my all. I want to not be afraid to give it my all. Happy New Year Everyone!!

  10. Gregg says:

    I want to take my fitness outside by competing in a paddleboard race, a half-marathon, and several sprint tri’s. At least one hiking and camping trip as well.

  11. Drew says:

    Here are my goals for 2012:
    500lb Deadlift (65lbs from goal)
    400lb Back Squat (85lbs from goal)
    315lb Bench (40lbs from goal)
    200lb Shoulder Press (15lb from goal)
    Dead Hang ring muscle up w/ no kip (lol)
    FGB score of 350 (~48 more than last time we did FGB)

  12. Renee says:

    Improve my weaknesses: double unders, handstand push-ups, wall balls, and technique on snatches and cleans. I also want to improve my run time.

  13. jj says:

    2012 Goals

    Improve my flexibility, concentrate on Oly lifting, and strive for perfection, and only settle for excellence!

  14. John Z says:

    Quality sleep every night. That means no words with friends in bed.
    Better warm ups before training sessions.
    Chew my food more.

    Qualify for the CF Games.

  15. Nick Mazejka says:

    Happy New Year Everyone! My new years resolution is to stay focused and see past what is in front of me and on to the future.

  16. t. says:

    My first and foremost fitness resolution is to continue to help you all achieve yours!

    Economics 101 teaches a period without measurable growth is the same as negative growth. In other words, you have to be advancing just to be holding your current status.

    Fitness isn’t much different. Only attempting to “maintain” means you’re losing fitness. You have to progress. To progress you must set goals and thus, accomplish them!

    More on goals in tomorrow’s post.

    My personal resolutions…
    – get to sleep 1 hour earlier (not work too late)
    – continue to mend existing injuries
    – refrain from causing new ones by curbing the behaviors that lead to injuries
    – once per month take my fitness “outside the box” (climbing, hiking, eco and mtn biking races,etc.)
    – eat out less (limit: 4 times per week)

    As far as your resolutions go… Get Some!

  17. Tanner says:

    2012 Goals:
    500 lb deadlift
    400 lb Back squat
    325 front squat
    305 clean and jerk
    225 snatch
    Qualify for CF Games

  18. Albert Steed says:

    My goals..

    Continue to improve on ROM
    10% body fat or bust – want to no longer be anywhere near fat. 5% to go.
    Get better at anything overhead (thrusters, ohs, etc.)
    Build up my lungs so that i can compete more
    Do at least one competition somewhere

    Lifting wise:
    450 lb deadlift (45 lbs) – Was 2x body weight as a goal but, I hit that today in my new PR. 😀
    300 lb bench (35 lbs)
    320 lb back squat (55 lbs) – ROM and Technique

  19. Abs says:

    happy 2012! I have plenty of things I want to do…but mainly I resolve to SLOWING my life down. Concentrating on the things that put a smile on my face! As far as fitness…I plan to get consistant again while not making it feel like a JOB…keeping it fun and balanced. I will get my muscle up to become as “easy” as any other movement I do…so YES I will work on them everyday…one way or another.

  20. Jenna says:

    2012 Goals!!…

    Get the last 30 lbs off
    Up my FGB score by 40
    Improve my upper body strength – Some actual standard pushups. Going down a band for pull-ups.
    Get up to 60 mile bike rides – Currently I have done 35 mile rides.
    Hike part of the Appalachian trail.
    Less stress-More fun!

    Super excited about this year!!!

  21. Em says:

    I have far too many areas I could improve upon, but for sake of space and time, I’ll tell you this. My focus this year is to be better, all the way around, better. A better mother, wife, nurse, friend, athlete (in no particular order). Be better at focusing on the positives in my life and letting the negatives go. In focusing on being better, I will be stronger and achieve more.

  22. sara clark says:

    130 clean and jerk (by dec. 120 by june)
    Improve flexibility- stretch after at least 4 of 5 workouts a week
    Limit chocolate ice cream and pie intake. I.e. not every damn day.
    Smile more.
    Find a team- any team, and play again. Rugby preferably, but ill settle

  23. sara! says:

    I made a promise to myself and a few people a few months back to be the best friend and listener. Yes, *the* best, at least for myself and those that are close to me. It’s a process, so it will take longer than 2012 to achieve; maybe it’s a goal requiring continual improvement. I also want to laugh more. Maybe smile a little more often, too.

    I want to not be as injured this year.
    I want to eat in a more healthy manner.
    I want a 325+ lb deadlift.
    How about finally breaking 90 on that stupid shoulder press?
    Maybe a consistent sub-6:30 mile?
    I want to remember to take a day off from work once in a while and ride my bike to the beach and watch the clouds and listen to the waves and remind myself that life is pretty sweet and I’m pretty lucky.

  24. Marilea says:

    I have so many goals that I would like to work on.
    1. Increase upper body strength so I can get those dang pulluos without using the bands. I want to get off the bands.
    2.Add swimming to my workouts. I am going to compete in my first triathlon in the Spring.
    3. Increasing my confidence when it comes to heavy weight being over my head.
    4.Staying strict with paleo! 🙂

  25. Tom K says:

    Don’t waste my time complaining/whining/bitching
    Eat more local Organic food, diet is everything
    Get a Muscle up on the rings
    Get better at Kite Boarding (stay up wind)

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