2012 Recap

2012 Goals:

Fitness:

• compete in the CrossFit Open
• compete in a competition (11.10.12)
• compete in an obstacle/mud race (6.30.12)
• 1 strict pullup (2.21.12)
• consecutive strict pullups
• 10 kipping pullups (6.12.12)
• 50 double-unders (12.2.12)
• 1 handstand pushup (3.19.12)
• 1 ring dip (3.27.12) 
• snatch 100lbs (7.2.12)
• overhead squat 100lbs (2.17.12) 120lbs (10.30.12)
• back squat 180lbs (3.5.12) 220lbs (9.12.12) 230 lbs (12.5.12)
• deadlift 200lbs (4.6.12) 285lbs (12.1.12)
• clean and jerk 125lbs (4.23.12) 140lbs (10.21.12)
• row 1k in less than 4:00 - haven't attempted, but confident I could do this
• run one mile at a 9:00 pace - haven't attempted, but confident I could do this too
• run a 5k in less than 36 (2.2.12) 34 minutes(3.18.12)

Health:

• no soda - going strong since November 2011
• planned meals only at home - 80% success
• limit alcohol - fail
• no drinking alone - fail

Finances:

• reduce credit card debt - fail, but finally on the right track
• stick to $400/month grocery budget - epic fail

Thoughts on 2012: 

I weigh the same ending this year as I did starting this year, and I don't care.  I feel healthy and strong and happy and prepared to kick 2013's ass.    Bring it!

Monday 31 December

A. Hang power snatch from dead stop/pause below the knee, 2-2-2-2-2; 2:00 rest
B1. Weighted back extensions, 5 x 12-15; :60 rest
B2. Seated DB shoulder press, 5 x 12-15; :60 rest
C1. Seated good mornings, 4 x 8-10; :45 rest
C2. Ring push-ups, 4 x 25 as fast as possible; :45 rest

A. Skipped – wrist is still bothering me
B1. 15, 20, 25(12), 25(12), 25(12)
B2. 15, 20, 25(10), 20(12), 20(12)
C1. 45, 65, 85(10), 85(10) – don’t think I’m doing these properly
C2. Complete

Saturday 29 December

A. Snatch balances, 5-5-5-5-5 @ loads that allow for a deep catch; 2:00 rest
B. Hang squat cleans, 12 x 3 @ 55-65% 1RM; :60 rest
+
AMRAP in 15:00 of:
2 pull-ups, chest-to-bar
4 wall balls
4 pull-ups, chest-to-bar
8 wall balls
6 pull-ups, chest-to-bar
12 wall balls
and so on increasing pull-ups by 2 and wall balls by 4…

A. 65, 70, 75, 80(4), 80(5)
B. 80×4, 85×2. Called it when the dull pain in my wrist turned into a sharp pain.
+
12 CTB + 16 of 24 wall balls

Thursday 27 December

A. Snatch-grip Romanian deadlift (just slight bend in knees throughout movement), 5 x 3-4; :90 rest
B. 5 push presses + 3 push jerks + 2 split jerks, 5 x 1; :90 rest
C. Clapping push-ups, 10 x 3-6 unbroken; rest as needed
+
For time:
50 Russian kettlebell swings, 70
200 double-unders

A. 115, 135, 145, 155(3), 155(3)
B. 75, 85, 95, 105, 105 (dropped it before the split jerks)
C. 6, 6, 5, 4, 5, 6, 4, 5, 5, 4
+
9:07. Kb swings were easy (30UB/20UB) but double unders broke down after 50 or so. Shoulders are fried.

Wednesday 26 December

Day 2/3 mash up:
A1. High-bar back squat, 5 x 6-8, 42X1; :60 rest
A2. Weighted pull-up negatives, 5 x 4-6, 61A1; 3:00 rest
B. Glute-ham sit-ups, 4 x 15; :90 rest
+
4 sets of:
250m row @ 85% effort
:30 rest
250m row @ 90% effort
:60 rest
250m row @ 95% effort
4:00 walk rest

A1. 125, 135, 140(6), 140(6), 140(5)
A2. 13(4) for all
B. 1 set complete. Have a bit of a head cold which made these extremely uncomfortable, so subbed abmat sit-ups for the rest.
+
3 sets complete due to time:

tried to keep pace at 2:05/1:57/1:47
102.3, 59.6, 54.9
101.9, 58.9, 54.3
102.7, 59.1, 54.7

Monday 24 December

A. Power snatch from mid-thigh blocks, 3-3-3-3-3; 2:00 rest
B1. Russian kettlebell swings, 4 x 18 heavy unbroken; :60 rest
B2. Seated DB shoulder press, 4 x 16-20; :60 rest
C1. Seated good mornings, 4 x 10-12; :30 rest
C2. Ring push-ups, 4 x 20 as fast as possible; :30 rest

A. 65, 70, 70, 75, 75 (no blocks today)
B1. 70, 79×3 (last week was 79 too, not 88…kg conversion error)
B2. 15, 20(17), 20(16), 20(14)
C1. Subbed weighted back extensions: 15, 20(12)x3 (couldn’t find a 25lb db…)
C2. Complete

Saturday 22 December

A. Squat clean from mid-thigh (blocks if available, from dead stop @ mid-thigh if not), 2-2-2-2-2-2-2; :90 rest
B. Front squat w/chains, 3-3-3; 2:00 rest
+
5 sets of:
:30 max reps front squats, 65
:60 max sets of 2 unbroken chest-to-bar pull-ups
4:00 rest

A. 105, 115, 120×5 (no blocks today… The last set was more of a hang squat clean)
B. 135, 155, 175 all without chains
+
18/3
16/3 x4

Friday 21 December

A. Halting clean high-pulls, 3-3-3-2-2-2; :90 rest
B. Push press, 8-8-8; 2:00 rest
C. Split jerk, 12 x 3 @ 65-75% max; begin a set every :60
+
For time:
50 burpee box jumps, 20″ w/no push-up @ the bottom

A. 115, 135, 145, 165, 175, 185
B. 95, 115, 120(6)
C. 95×4, 100×4, 105×4 (max is 145)
+
5:31

Thursday 20 December

AMRAP in 15:00 of:
15 hip extensions
:30 L side plank
:30 R side plank
+
4 sets of:
:60 AirDyne @ 95-100% effort
5:00 rest

6 + 15
+
25, 22, 21, 20. 5 minutes was not nearly enough rest.

Wednesday 19 December

A1. High-bar back squat, 4 x 8-10, 42X1; :60 rest
A2. Weighted pull-up negatives, 4 x 4-6, 61A1 (A = jump or get partner assistance to get chin above bar – do not use bands or kip); :3:00 rest
+
AMRAP in 6:00 of:
4 unbroken toes-to-bar
+
AMRAP in 5:00 of:
1-to-5 unbroken hang squat clean ladders, 75

A1. 115, 125, 135(8), 135(7) – tempo was a bitch.
A2. 10, 15(4), 15(4), 15(4) – again with the tempo.
+
12
+
2 + 3

Tuesday 18 December

A. Power snatch from mid-thigh (blocks closer to hip than thigh...), 5 x 5 all @ same weight; 2:00 rest
B1. Russian kettlebell swings, 4 x 15 heavy; :90 rest
B2. Seated DB shoulder press, 4 x 20-24; :90 rest
C1. Weighted back extensions, 4 x 10-12; :60 rest
C2. Hand-release push-ups, 4 x 25 for time; :60 rest

A. 65
B1. 70, 88, 88, 88
B2. 10, 15, 20(15), 15(20)
C1. 15, 20(11), 20(10), 20(10)
C2. 0:38, 0:55, 0:55, 0:43

Sunday 16 December

10:00 @ 85% effort of [5 chest-to-bar pull-ups + 5 burpees + 20 double-unders + 200m row]
5:00 rest
10:00 AirDyne @ 85%

Complete. About 100m shy of 4 rounds. Only missed one CTB – I still can’t believe how much easier these have gotten.

Saturday 15 December

10:00 row at z1
20 TGU, 35lbs
10:00 AirDune at z1

Thursday 13 December

A. Front squat, build to a max
B. Squat snatch, build to a max
+
AMRAP in 10:00 of:
25 snatches, 45
25 snatches, 70
25 snatches, 95
25 snatches, 110

A. 195 (PR +10)
B. 95 (oly technique is getting steadily worse)
+
52 reps. 70 felt good, but 95 was a struggle, with several fails. Sad.

Wednesday 12 December

3 sets of:
3:00 AirDyne, all-out no pacing
10:00 rest

58, 52, 48 calories. Previous best was 52.

Tuesday 11 December

A. Incline bench press, build to a max
+
AMRAP in 5:00 of:
Ring dips, open w/a max unbroken set and go from there
+
10 rounds for time of:
10 toes-to-bar
10 push-ups, hand-release

A. 115 (these are soooooo much harder than regular bench press! was not prepared for that.)
+
17 (first set of 5 unbroken (PR+1) then singles every 0:20 or so for the rest of the time)
+
16:34

Sunday 9 December

15:00 AirDyne at z1
25:00 stretching and mobility
15:00 AirDyne at z1

Saturday 8 December

A. DB Bulgarian split squat, 1 x AMRAP w/33% bodyweight in each hand, 30X0; rest as needed between legs
B. DB external rotations, 1 x AMRAP @ 10% of yesterday’s close-grip bench max; rest as needed between arms
C. Powell raises, 1 x AMRAP @ 10% of yesterday’s close-grip bench max; rest as needed between arms
+
For time:
150 wall balls, 14 to 10′

A. With 55s, 6R/7L
B. with 15, 8R/8L
C. With 15, 5R/5L (just getting into position was comical)
+
11:39. A few didn’t quite make it to 10′… Oops. In the open WOD, got 143 in 12 minutes, so I’ll call that a success.

Friday 7 December

A. Power snatch, build to a max
B. Close-grip bench press, build to a max
+
8:00 to build to a power clean max
2:00 rest
8:00 AMRAP power cleans @ 90% of max

A. 100 (5 less than PR, with many failed reps)
B. 145 (PR +5)
+
135 (10 less than PR – these were rough today)
+
17 at 120 in about 6:30… Called it when I dropped the bar on my shin. Ow.

Wednesday 5 December

A. High-bar back squat, build to a max
B. High-bar back squats, 1 x max reps @ 85% of A, 30X1
C. Squat clean, build to a tough single
+
For time:
30 squat cleans @ 70% max

A. 235 (PR +10) - 235 felt good, but 240 was not even close.
B. 2 reps at 200 
C. 135 (ties PR) - these felt really difficult today - had a hard time getting under the bar.  135 was ugly.  tried 140 multiple times, was close once but no cigar.
+
30 reps at 95 = 4:50 - had 10 reps done at 0:40, then downhill from there.

Tuesday 4 December

A1. Shoulder press, build to a max
A2. Weighted pull-up, build to a max
B. Strict pull-ups, 1 x max unbroken
C. Chest-to-bar pull-ups, 1 x max unbroken
+
For time:
30 handstand push-ups, strict
+
For time:
500m row

A1. 100 (PR +10)
A2. +20 (PR +15) - used a miniscule baby kip just to get started
B. 4 (PR +1) - felt like I could have pulled myself through the roof on the first one
C. 6 (PR +3) - these felt so easy, but hands weren't happy
+
30 negatives complete
+
1:48.0 (PR by 2.6 seconds)

Sweet potato soup

ingredients:
2 small sweet potatoes, diced
2 small acorn squash, diced
2 small yellow onions, diced
2 cloves garlic, chopped
butter
2lbs chicken thighs, cooked
4 cups vegetable broth
1 can coconut milk
breakfast sausage seasoning
salt
pepper

Saute garlic and onions in butter.  Add vegetable broth, sweet potatoes, acorn squash and coconut milk.  Season with breakfast sausage seasoning, salt and pepper.  Simmer until sweet potatoes and squash are falling apart.  Puree with an immersion blender.  Add cooked chicken, simmer for a while longer.  Makes 4 servings.

Sunday 2 December

SHE
8:00 @ 90% aerobic of [400m row + 10 burpees]
5:00 rest
8:00 @ 90% aerobic of [400m run + 10 toes-to-bar]
5:00 rest
8:00 @ 90% aerobic of [20 AirDyne calories + 10 kettlebell swings @ 35]
5:00 rest
8:00 @ 90% aerobic of [45 double-unders + 10 push-ups]

Complete. Bonus: double under PR of 53.

Saturday 1 December

A. Clean-grip deadlifts, build to a max; rest as needed
B1. Close-grip bench press, 4 x 4-6, 30X0; :60 rest
B2. Weighted pull-ups, mixed grip, 4 x 2-3, 21X0; :60 rest
B3. Weighted dips, 4 x 2-3, 21X1; :60 rest
B4. BB bent-over row, 4 x 8-10, 21X0; :60 rest
C. DB walking lunges, 3 x 30 unbroken & deliberate steps; :60

A. 275 (PR +40). Since this beat my mixed grip deadlift PR, I had to try that at the end: 305 (PR +35)
B1. 95, 105, 115(5), 115(5)
B2. All unweighted, consistently can get 2 strict but need a baby kip on the 3rd
B3. 2.5(2) for all
B4. 65, 75, 85, 95(8)
C. 25s, 30s, 30s

I’ll call that a good day 

Thursday 29 November

10 sets of:
400m row
2:00 walk rest, stay moving

- goal is fastest possible same pace for all 10 sets, aim for :05-:09 faster than best 2000m pace

1:38.7
1:39.5
1:39.0
1:38.3
1:37.8
1:37.3
1:37.3
1:37.5
1:35.9
1:32.3

2:05 pace on first 4 sets, 2:02 pace on sets 5-8, 2:00 pace on set 9 and 1:55 pace on set 10.  Could have kept it sub-2:00 for all, but was concerned about hitting the wall with the short rest times.