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.