Chagi Time

Fitness & Skills (from a Crossfit Level 1 Skill Chart)

• 50 free squats
• 10 push ups
• 30 sec. static hang
• 30 sit ups
• 25 kettlebell swings
• 400m run in 2:04 min.
• 3/4x bodyweight deadlift
• 1/4x bodyweight military press
• 1/2x bodyweight high pull
• 10 sitting knees to chest
• 25 wall ball
• 800m run in 4:20 min.
• 500m row in 2:20 min.
• 10 in. vertical jump
• 3 dips
• 3 pull-ups
• 10 sec. L-sit
• 2000m row 9:50 missed by 2 seconds
• 10 medicine ball cleans
• Christine in 15 min.
• 1 mile run in 9 min. 2 miles in 18:43

Nutrition

Eat real food, such as in the Paleo diet or Mark’s Primal Eating plan. Try some intermittent fasting on workout days.

Taekwondo & Martial Arts

• Compete in two tournaments in 2009 - win at least one medal (1st or 2nd, and not because there was only one other person in my division!). I will need to dramatically improve my sparring skills (even though winning in poomse will also fulfill my goal).
• Get certified as a coach and as a referee (after September 2009).
• Create my own poomse, compete with it if possible.
• Take the Jujitsu seminar in January 2009.

Updated: 12/28/2008

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