When you don’t have a sport which provides you with pre-defined targets, run ‘x’ distance in ‘y’ time for example, defining targets can be difficult. During our trip to the States we noticed one of the Crossfit boxes had a special competition class which required that you have to be able to meet certain base criteria before you could participate (see Swamprabbit Crossfit CF Competition Class). I thought that would be a easy way to set some goals, so here is their list of weights and my current status…
| Exercise | Goal | Status |
| Back Squat | 1.5 x BW | 1.5 x BW (240lbs/109kg) |
| Bench Press | 1 x BW | 1.3 x BW (215lbs/98kg) |
| Deadlift | 2 x BW | 1. 94 x BW (300lbs/136kg) |
| Clean | 1 x BW | 1 x BW (180lbs/82kg) |
| Snatch | .75 x BW | 0 .4 x BW |
| Front Squat | 1 x BW | 1.3 x BW (220lbs/100kg) |
| HSPU | 10 unbroken | 15 unbroken |
| Pullups | 20 unbroken | 15 unbroken (strict) 21 unbroken (kipping) |
| Double-unders | 50 unbroken | 106 unbroken |
| 500m Row | 1:45 | 1:44 |
| 15-ft Rope Climb | 1 legless ascent | 1 legless ascent |
| TTB | 15 unbroken | 21 unbroken |
| Muscle-ups | 3 unbroken (Bar/Ring) | 6 unbroken Bar 2 unbroken Ring |
| Isabel | <5:00 | – |
| Fran | <5:00 | 5:55 Rx |
| Grace | <4:00 | – |
| Cindy | n/a | 19 rounds plus 14 reps |