2013 Goals...

“The major reason for setting a goal is for what it makes of you to accomplish it. What it makes of you will always be the far greater value than what you get.” - Jim Rohn

As I look toward 2013 and try to better myself as a person and athlete I want to reflect on the 2012 goals I achieved:

175# Press 

465# Deadlift (3x bodyweight)

275# Front Squat

205# Clean (got 225#)

155# Snatch (bw - got 165#)

My 2013 Goal are:

• "Fran" - sub 4 minutes - 4:11 now
• "Helen" - Sub 10 Minutes - 10:06 now
• "Murph" - sub 40 minutes - 40:04 now
• "Nicole" - 100+ Pull Ups - 98 now
• 1 Mile Run - sub 6 minutes - 6:39 now
• 1000 CF Total - 917 now
• 15 Consecutuve bodyweight OHS (155) - 11 now
• 180lb Press - 175lb now
• 180lb Press - 175lb now
• 1:10 L-Sit - 58 seconds now
• 20 rep back squat 225lb - 205lb now
• 20 rep deadlift 335lb - 320lb now
• 200 Meter Run - 29 seconds - 34 seconds now
• 200lb Snatch - 165lb snatch now (power)
• 250lb Clean - 225lb now
• 250lb OHS - 231lb now
• 30 Consecutive HSPUs - 25 now
• 30 Muscle Ups for time - Sub 5 minutes - 6:17 now
• 300lb Bench Press - 250lb now
• 300lb Front Squat - 275lb now
• 400 Meter Run - 1 Minute Flat - 1:06 now
• 400lb Back Squat - 335lb now
• 50 Burpees - Under 2 Minutes - 2:19 now
• 50 Consecutive Double Unders - 27 now
• 50+ Consecutive Pull Ups - 40 now
• 500lb Deadlift - 465lb now
• 500m row - sub 1:35 - 136.3 now
• 800 Meter Run - Sub 2:30 - 2:42 now

6K Row...

6K Row - 28:34

"No matter how slow you row - you're faster than someone on their couch". 

"Ladder 29"...

3 Round Ladder 0f : 5-4-3-2-1-2-3-4-5

Deadlift(5)

Cleans (4)

Hang Cleans(3)

Front Squats(2)

Jerk(1)

Then climb back up the ladder

* – that is one round
* – each round you increase your weight

Round One- 4 min time cap
Round Two- 6 min time cap
Round Three- 8 min time cap

If you finish before the cap, you have the remaining time to rest and change your weight for the next round.

Round 1 - 95
Round 2 - 125
Round 3 - 130

Finished with 5 burpees on the minute for 10 minutes.

Did not have it today. 

20 Rep Deadlift - 320# (5# PR!)

then:

"Shark Attack"
3 rounds for time:
200M Row
6 Lateral Jump over Ergometer Rail
3:02 Rx 

That sucked! I need to do it again.

1RM OHS & "Super Freak"...

1RM OHS – Failed at 240 twice (depth) – might try again tonight!

then:

“Super Freak”
15-12-9-6-3 of:
Hang Squat Cleans (95)
C2B Pull Ups

12:39 (Rx was 135#)

CNS was still smoked from Monday's “12 days/150 burpess” and today's  1RM OHS.

That was brutal solo!

"Twelve Days of CrossFit Christmas”

Once up the ladder 1-12:

1 – 500m Row
2 – Turkish Get Up 53/35
3 – Clapping Push Ups
4 – Front Squat (cleaned) 145/105
5 – Mountain Climbers
6- Push Press 95/65
7 Kettlebell Swings 53/35
8 Cleans 135/95
9 Box Jumps/Step Ups 30/24
10 Sumo Deadlift High Pulls 95/65
11 Ball Slams 20/14
12 Buckin Furpees

Then reverse order back to 1

(1-2-3-4-5-6-7-8-9-10-11-12-11-10-9-8-7-6-5-4-3-2-1)

26:17 RX - then immediately into 5 Burpees on the minute for 30 minutes.

Brutal!

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Snatch Grip Deadlift - OTM:25

Snatch Grip Deadlift 

5 On the Minute for 25 Minutes

185# for 125 reps

That's gonna leave a mark!

"Fraggle Rock"...

5 rounds for time:
200M Run
10 Toes-to-Bar
8:52 Rx

Last round of T2B was brutal!

1RM Back Squat & "Shazam!"...

1RM Back Squat
335x1 (7# PR)

Then:

"Shazam!"
21-15-9
Back Sqaut (135)
Row (calories)
6:34 Rx

"It was a good day"! - Ice Cube

"Enter Sandman"...

3 Rope Climbs (15)

7 Power Cleans (115)

4 Shoulder to Overhead (115)

8 Box Jumps (24)

11 rounds + 8 reps with Mike Burnes.

 The sandbag runs sucked as I knew they would but that WOD was exactly what I needed to put my perception of my fitness lever in check. My metcon has a LONG way to go!

"A bad day for your ego is a great day for your soul". - Jillian Michaels

Snatch Grip Deadlift...

Minute 1 -1 Snatch Grip Deadlift 155# (bodyweight)

Minute 2 -2 Deadlifts

Minute 3 -3 Deadlifts

…until you run out of time or tap out

11 Rounds + 10 reps @ 155# (BW) - 76 reps total

(did not use platform - went from floor because of the volume I was aiming for)

Much more difficult than regular deadlfits. 

Strength and conditioning expert Charles Poloquin as he talked about his #1 exercise in an interview a couple years back:

"The snatch-grip deadlift, specifically a snatch deadlift on a four inch platform. The idea here is to get a large range of motion by standing on the platformand using the wide grip.

If you told me you were going to jail and only had a barbell and didn’t want to get raped in the showers and could only do one exercise to put mass and strength on, then I’d tell you to do the snatch deadlift on a platform.

This exercise alone makes people gain weight like crazy. Any time I have someone who needs to gain weight fast and doesn’t have a whole lot of time, I have them do snatch deadlifts. And with the snatch grip deadlift, straps are okay because you’ll be doing reps above three, but don’t use them until you get to your working weight.

If you think about it, this is the opposite of the sumo deadlift, which shortens the range of motion. Likewise, some powerlifters will lift in ballet shoes to shorten the ROM. What we want to do here is lengthen it. The snatch grip and platform will take care of that".

interview from tnation.com

1RM Deadlift & 12-12-12

1RM Deadlift - 465# (10# PR & 3x my BW)

12-12-12:
12 Rounds for Time:
12 Push Press (45)
12 Walking Lunge
12 Toes to Bar
12 Ball Slam (20)
12 Single Unders
12 Wall Balls (20,14)
12 Kettlebell Swing (53)
12 Pushups
12 Back Extensions
12 Ring Dips
12 Air Squat
12 Sit-ups

45 Min Cap
4 rounds + 25 reps

1RM Strict Press

1RM Strict Press - 175# (6# PR)

This is the first time I have strict pressed since 7/30.

CrossFit for the win!

2013 Training Goals...."Everybody Needs Them"!

The ultimate reason for setting goals is to entice you to become the person it takes to achieve them" - Jim Rohn

• "Helen" - Sub 10 Minutes - 10:06 now
• "Murph" - sub 40 minutes - 40:04 now
• "Nicole" - 100+ Pull Ups - 98 now
• 1000 CF Total - 917 now
• 15 Consecutuve bodyweight OHS (155) - 11 now
• 175lb Press - 169lb now
• 1:10 L-Sit - 58 seconds now
• 20 rep back squat 225lb - 205lb now
• 20 rep deadlift 335lb - 315lb now
• 200 Meter Run - 29 seconds - 34 seconds now
• 200lb Snatch - 165lb snatch now (power)
• 250lb Clean - 225lb now
• 250lb OHS - 231lb now
• 30 Consecutive HSPUs - 25 now
• 30 Muscle Ups for time - Sub 5 minutes - 6:17 now
• 300lb Bench Press - 250lb now
• 300lb Front Squat - 275lb now
• 400 Meter Run - 1 Minute Flat - 1:06 now
• 400lb Back Squat - 327lb now
• 50 Burpees - Under 2 Minutes - 2:19 now
• 50 Consecutive Double Unders - 27 now
• 50+ Consecutive Pull Ups - 40 now
• 500lb Deadlift - 455lb now
• 800 Meter Run - Sub 2:30 - 2:42 now
• sub 1:35 - 500m row - 136.3 now
• sub 4 minute "Fran" - 4:11 now
• sub 6 Minute Mile - 6:39 now
• 
  

These goals WHEN achieved with move me toward my main objective - to become as fit as I have ever been in my life.....at the age of 44.

1RM Bench Press & Max 500M Row...

500M Row - 1:36.2 (0.2 PR!)

1RM Bench Press - 250# (5# PR)

You know you left it all on the floor during a 500M row when your "Fran Cough" is worse than when you did your best "Fran".

Front Squat 1RM & "Speedball"...

Front Squat 1RM - 275# (10# PR)

"Speedball"
1 round of:
25 Front Squats (135#)
25 GHDS Sit Ups
25 Hand Release Push Ups

4:32 Rx

* Front Squats from rack

Snatch Grip Deadlift...

Snatch Grip Deadlift (on 45# plate) - 315# x 3 

First time doing them.

135x5

185x5
225x5
275x3
315x3

Spaced out and did not use the hook grip until last set. Made a huge difference. Really need to work on flexibility to get better at these!

Back Squat 3x3 & "100M Row OTM"...

Back Squat 3x3 - 280# (5# PR!)

100M Row
18.9
18.7
18.8
18.7
18.7

1:31/500M pace

"Nate"...

In honor of Chief Petty Officer Nate Hardy,

who was killed Sunday February 4th during

combat operations in Iraq.

Nate is survived by his wife, Mindi, and his

infant son Parker.

AMRAP: 20

* 2 Muscle Ups

* 4 Handstand Push Ups

* 8 Kettlebell Swings (70)

Pulled plug after round 7 at 10 minute mark after I recovered a missed muscle up in a bad position. My arm felt it. 

"Everlong" & 1RM Overhead Squat

"Everlong"
3 rounds for time of:
10 Overhead Squats (95)
3 Rope Climbs
10 T2B

7:43 Rx

Then I attempted Max Rep of OHS at my body weight (155). I got 11 (tied my PR) but a few had questionable depth.

Finally:

1RM OHS - 231# (1# PR!)

Been a LONG time since I have attempted anything over 155#. Felt good having that much weight overhead!

Deadlift 3x3 & 3x300M Row...

Deadlift - 3x3 - 405# (20# PR!)

3x300M Row / 1 minute rest in between

1:06-1:07-1:07 - 5:20 total
(Was supposed to be 5x300 but felt hamstring pop on last set) 

Brutal after Deadlifts.

Bench Press 3x3 & "Money Wrench"...

 Bench Press - 3×3 - 205#

“Monkey Wrench”
10-8-6-4-2 of:
Bench Press (135)
Power Snatch (95)
Double Unders

9:26

Not Rx - Switched to single unders after epic fail on doubles and single-double

3x3 Front Squat - "Micro-Burst"...

3×3 Front Squat - 225# (20# PR)

LOVE ringing that bell!

“Micro-Burst”
21-15-9 of:
Handstand Push Ups
Burpees

9:22 Rx

Did 16/5 HSPUs the first round. Bad moved. Blew up at rep 3 in the round of 15 and struggled from there.

CrossFit Regional WOD #1...

for time:

1000M Run3

30 Handstand Push Ups

1000M Row

12:31 Rx 

47 seconds slower than PR but happy after "Murph" Thursday and DL 5x5 @ 350# yesterday. 

Legs are toast!

5×5 Deadlift & “Kidney Punch”…

Deadlift - 5x5 - 350# (5# PR)

Happy about my DL after 'Murph' yesterday.

"Kidney Punch"

3 rounds for time of:

30 GHD Sit Ups

30 Hip Extensions

6:57

 (did 20 GHD & 70 Abmat Sit Ups)

"Murph"...

For time:

1 mile Run

100 Pull ups

200 Push ups

300 Squats

1 mile Run

Break up the Pull ups, Push ups, and Squats as needed. You must start and end with the 1-mile Runs.

48:07 Rx

8:03 slower than PR but 6:21 faster than last time. Small victories. 

Need to get sub 40 minutes! 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

A warship bearing the name of the Medal of Honor recipient was christened Saturday May 7th, 2011 — on what would have been Murphy’s 35th birthday — at Bath Iron Works, where the destroyer was built.

3 Power Clean OTM:15

3 Power Cleans - On the Minute:15

135# for 5 minutes 

155# for 5 minutes 

175# for 5 minutes

Pretty happy since 10 days ago my 1RM Power Clean was 185#. Would har never attempted 175# if I didn't push my PR to 225#. 

"The only thing stopping you - is you"!

"Heaven"...

10-8-6-4-2 of:
Double KB Snatch (44)
Strict HSPUs 
KB Figure 8/Hold (44)
7:43 Rx

"Wake Up Call" ...

 5 rounds for time of:
10 Burpees
3 Power Snatch (75) 
5:55 Rx

First WOD in 4 days - Felt like it

A bad day for your ego is a great day for your soul.”- 
 Jillian Michaels

Front Squat 5x5...

Front Squat 5x5 - 205# - 20# PR for 5 reps. 

I had never done a 5x5 before. My last 5-5-5 was 135x5, 155x5, 185x5. 

I have not consistently done Front Squats since May but took my 5RM and did 25 reps with it...Crossfit for the WIN!

"The Jerk Store"...

 21-15-9 reps of:

Jerk (95)

Pull Ups

5:44 Rx

My hands & forearms are fried like I just did Fran!

1RM Thruster & "Travis Bickle"...

1RM Thruster - 185#

(Failed at 195# & 200#)

"Travis Bickle" - AMRAP 10
3 Burpees
4 Push Ups
5 Air Squats 

16 rounds plus 3 reps

"Snowsquall"...

4 rounds for time:

20 Back Squats (95)

400M Row

14:24 Rx

Squats Unbroken - Mental Victory!

Squat Snatch Practice...

3 squat snatches on the minute for 6 minutes - 75#

finished with 10 squat snatches - 95# (not for time)

Practice vs Training…

Just something to think about…a real simple explanation… When we train, we are working to create a measurable organic response in the body. Power, speed, stamina, strength…we train for those things.
When we practice, we are working to create a response in the nervous system. Accuracy, agility, coordination, and balance are all improved through practice, the repetitive stimulus creates the improvement in the neuromuscular firing that makes all that jazz work.
When we CrossFit, we’re both practicing and training. Neither is more important than the other, and both must be done in order to improve performance. You’ve got to practice in order to train…perfect example is the snatch. Practice the snatch to make it as smooth and strong and right as possible, then train with speed and a load.

Via- CrossFit North Arlington