Author Topic: GOM (Goal of the month)  (Read 5447 times)

Offline Michael Himes

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GOM (Goal of the month)
« on: October 05, 2009, 10:36:20 PM »
I just remembered these from the old forums and sorta thought it would be cool to get it started again. It was something about a certain move or workout that was the goal and stuff. Once it was handstand push-ups (dear god that was hard)... So what do you think should we start them up again?

Since the month's half done, let's make October easy: standing and running long jump. Measure your best of 3 jumps now, and again at the end of the month. For the goal, let's try for a 1" improvement for every 1' you initially jumped... ie 6' becomes 6'6". Or if you go metric, try for a 10% improvement ie 2m becomes 2.2m

The standing long jump is easy - place a tape measure on the ground, plant your feet at the 0 mark, and jump as far as you can. It's best to warm up before hand, since this is an explosive move. Measure whatever part of your body lands farthest back: usually the backs of your heels. [Butt or hands if you fall back]

Running long jump is a little harder to measure. It helps if there's a long jump sand pit near you. Sprint to the 0 mark and jump. I usually jump on grass, so there's a dent where my heel first landed.

You can compare your results to French sailors/ marines/ apprentices HERE.
« Last Edit: October 19, 2009, 05:28:07 PM by Michael H. HIPK »
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Offline Ozzi

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Re: GOM (Goal of the month)
« Reply #1 on: October 05, 2009, 11:13:34 PM »
I am down if people are really interested. Dont want to start something that people really wont do. APK has the WOD. A bit diff but a good one.
Thoughts everyone?
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Offline Michael Himes

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Re: GOM (Goal of the month)
« Reply #2 on: October 05, 2009, 11:24:33 PM »
Yeah with the WOD it's just a one time thing on how well you just did. The GoM is about the progression of a certain thing. Yeah if no one's into it then what the point. If peeps think cool of the GoM maybe at the jams we can show our current progress and pace our selves more.
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turtlekarma

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Re: GOM (Goal of the month)
« Reply #3 on: October 06, 2009, 01:57:34 PM »
I'm going for a clean 360 diving kong by sunday

Offline Ozzi

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Re: GOM (Goal of the month)
« Reply #4 on: October 06, 2009, 02:53:46 PM »
Good luck trying that onto a branch ;)
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Offline Michael Himes

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Re: GOM (Goal of the month)
« Reply #5 on: October 07, 2009, 05:57:48 PM »
Haha, wouldn't the branch snap?  ::)
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Offline OisinsRevenge

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Re: GOM (Goal of the month)
« Reply #6 on: October 15, 2009, 02:56:23 PM »
I was always interested in the GOM. Thats why I kpet dogging you about them. I haven't trained any PK in months now though. CrossFit has become an obsession. I think maybe some skill based GOMs would be cool, that would get me to move my formorly a traceur butt back into action. On the plus side though I'm a lot more fit now so....better PK.

Offline Gregg HIPK

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Re: GOM (Goal of the month)
« Reply #7 on: October 15, 2009, 06:50:53 PM »
Hey Ben, welcome back. Sounds like CrossFit's going well for you...

Since the month's half done, let's make October easy: standing and running long jump. Measure your best of 3 jumps now, and again at the end of the month. For the goal, let's try for a 1" improvement for every 1' you initially jumped... ie 6' becomes 6'6". Or if you go metric, try for a 10% improvement ie 2m becomes 2.2m

The standing long jump is easy - place a tape measure on the ground, plant your feet at the 0 mark, and jump as far as you can. It's best to warm up before hand, since this is an explosive move. Measure whatever part of your body lands farthest back: usually the backs of your heels. [Butt or hands if you fall back]

Running long jump is a little harder to measure. It helps if there's a long jump sand pit near you. Sprint to the 0 mark and jump. I usually jump on grass, so there's a dent where my heel first landed.

You can compare your results to French sailors/ marines/ apprentices HERE.

Offline OisinsRevenge

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Re: GOM (Goal of the month)
« Reply #8 on: October 16, 2009, 08:10:52 AM »
good idea broha

Offline Gregg HIPK

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Re: GOM (Goal of the month)
« Reply #9 on: October 16, 2009, 01:01:45 PM »
So for last month, my standing was 101" and my running was 150". So my goal for this month will be 111" and 165".For training, I'll just put an orange rope out that far, and try to blast over it.

Offline Gregg HIPK

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Re: GOM (Goal of the month)
« Reply #10 on: October 18, 2009, 11:49:02 PM »
I went to the beach this afternoon, and drew lines in the sand about 165" apart. I was consistently clearing the second line. Unfortunately, I was also consistently "faulting", stepping on the launch line. Even when I kept moving my start line back.  :P

My last 3 vaults I tried about 171". Once short, nailed it once, fell back on my butt the last time.

Next time I'll try it without a 20 MPH tail wind ;D


Offline Michael Himes

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Re: GOM (Goal of the month)
« Reply #11 on: October 19, 2009, 05:27:00 PM »
I'm not sure what my original starting point is but I'm pretty sure I can jump five feet from stand still and six from running... Though I might not be able to make the GOM in time.
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Offline Ozzi

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Re: GOM (Goal of the month)
« Reply #12 on: October 19, 2009, 09:01:59 PM »
Oct is almost over, lets start this new one for Nov. Yes?
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Re: GOM (Goal of the month)
« Reply #13 on: October 19, 2009, 11:49:07 PM »
yes, lets do.

Offline Gregg HIPK

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Re: GOM (Goal of the month)
« Reply #14 on: October 20, 2009, 10:17:21 AM »
That's cool. Get out your measuring tapes ;D

Offline Ozzi

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Re: GOM (Goal of the month)
« Reply #15 on: October 20, 2009, 12:03:08 PM »
Hey G, would you mind taking care of posting you idea in detail for the Nov GOM as November starts? I figure it should be on the bootcamp.
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Offline Gregg HIPK

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Re: GOM (Goal of the month)
« Reply #16 on: October 22, 2009, 06:51:41 PM »
Or do we want to just keep it here? We have so few new messages in this area.

Offline Hopefulpilot

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Re: GOM (Goal of the month)
« Reply #17 on: October 22, 2009, 07:02:21 PM »
I really like this idea, although I'm in California, not Hawaii...

Offline Ozzi

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Re: GOM (Goal of the month)
« Reply #18 on: October 22, 2009, 08:31:04 PM »
Sure lets keep it here.
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Offline Gregg HIPK

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Re: GOM (Goal of the month)
« Reply #19 on: October 23, 2009, 11:50:02 AM »
Ok, Ozzi.
Hi Deborah. Welcome to Hawaii ;D

NOVEMBER GOM: STANDING AND RUNNING LONG JUMP

Measure your best of 3 jumps now, and again at the end of November.

Goal: 1" improvement for every 1' initially jumped... ie 6' becomes 6'6".
        metric, try for a 10% improvement... ie 2m becomes 2.2m
MN: Minimum goal = standing: 2m [79" = 6'7"]... running: 3.5m [138" = 11'6"] = 0 points
       "Superior" =                   2.3m [91" = 7'7"]            4.5m [177" = 14'9"] = 3 points
       "Athletic" =                    2.5m [98" = 8'2"]              5m [197" = 16'5"] = 5 points

The standing long jump is easy - place a tape measure on the ground, plant your feet at the 0 mark, and jump as far as you can. Measure whatever part of your body lands closest to the 0 mark: usually the backs of your heels. [Butt or hands if you fall back]

Running long jump is a little harder to measure. It helps if there's a long jump sand pit near you. Sprint to the 0 mark and jump. I usually jump on grass, so there's a dent where my heel first landed. If your toes pass the 0 mark, your jump is invalid [technically].