The Claw's Elite Goals

[The Claw]

1. 47 consecutive pull-ups before 6/7/2010; 48 consecutive pull-ups on 6/7/2010.

2. Deadlift 2x bodyweight (i.e. 310#)

3. Push press and push jerk 1x bodyweight overhead.

The Claw

[The Claw]

The Claw's 2010 Crossfit Goals
(Based on CPC Success Journal)
"Expert" Level

65 Push-Ups
90 Sit-Ups in 2 Minutes
30 Pull-Ups
48 Pull-Ups
100 Squats in 2 Minutes
20 Burpees in 1 Minute
20 Dips (Bar)
20 Toes to Bar
50 GHD Sit-Ups
10 Second Handstand
20 Second L-Sit (Rings)
13 Ring Dips
1 Muscle Up
7 Handstand Push-Ups
15 Skin the Cats
240# Squat (1.5 x BW)
160# Front Squat (BW)
320# Deadlift (2 x BW)
120# Press (0.75 x BW)
160# OHS (BW)
120# Snatch (0.75 x BW)
160# Clean (BW)
160# Jerk (BW)
160# Clean & Jerk (BW)
15 75# Push Presses
15 95# Thrusters
40 20# Wall Balls
400 m Run in 1:25
800 m Run in 3:20
1 mile Run in 6:10
5 K Run in 19:00
500 m Row in 1:34
1000 m Row in 3:25
2000 m Row in 7:15
40 Double-Unders
"Nancy" complete
Fight Gone Bad - 245
Fran 7:30

[The Claw]

3/2

First Elite Goal reached! Bodyweight Front Squat (actually, BW + 5): #165.

The Claw

[The Claw]

3/5
13 consecutive ring dips

3/6
1.5x bodyweight back squat: 240#

The Claw

[The Claw]

5/2

20 Toes to bar: Got 18, grip and abs failed at about the same time.
15 x 75# Push Press: Achieved quite easily. Didn't go for for more, because I wanted to save some juice for the rest of the exercises.
20 bodyweight bar dips: Achieved, but getting lock-out on number 20 was a bit of a struggle. Not sure I could have gotten number 21.
20 burpees in 60 seconds: Got them in 55 seconds.

The Claw

[The Claw]

7/27

160# split jerk (body weight)

The Claw

[The Claw]

Now that I have a muscle up, I basically have one more huge Elite Goal:
Double body weight deadlift (320#)

Other goals:
Body weight overhead squat (155 or 160)
3/4 body weight snatch (120)

Claw