2014-01-07 WOD

WARM
std warmup
200m run

MAIN
A. Deadlift 1x5 @ 60%, 1x5 @ 70%, AMRAP 80%
135x5 warmup
185x5 (60%)
225x5 (70%)
245x12 (80% (actually, 77% - should have gone a bit higher))

B. Benchpress 1x5 @ 60%, 1x5 @ 70%, AMRAP 80%
95x5 warmup
115x5 (60%)
135x5 (70%)
155x7 (80% (actually, 82%))

C. AMRAP 12
{
20 DUs
15 pushups
10 KBS 70/53 (I did 53#)
}
7 rounds + 25 reps

I added:

D. HSHolds
I did 3 HS Holds for balance

2014-01-06 WOD

WARM
std warmup
1k row (7:40)
20 wallball 20#
20 wallball passes
20 wallball left/right, over/under passes

MAIN
A. Work to a heavy CJ complex in 15 min, where each complex is Clean x 1, Hang Clean x 1, (Push) Jerk x 2
I did complex at 45#, 75#, 95#, 125#, 135#, 145#, 155#, 165#

B. CJ Clusters: 2.2.2, 4 sets, 15s/2min rest
135# for all 4 sets, but last set only 4 reps instead of 6

C. 7 min amrap
{
10 burpees
20 Shoulder to overhead (I did push jerks), 75#
}
3 rounds + 15 reps

2014-01-04 WOD + Run

Did the wod at BCF (a tough one), then went to Crossfit Explosion in Tigard and did the 5K Run for Molly, a fundraiser for one of their trainers who suffered some injuries and can't afford the bills.

WARM
std warmup
2 min freestyle wallball passes
10 pushups

MAIN
A. "RJ"
5 rounds for time of
{
800m run
5 15' rope climbs (I scaled to 3, then to 2, doing 12 in total)
50 pushups (I scaled to 30)
}
Time: 38:30

Then went down to Crossfit Explosion for a 5k run event. Not many people and only about a dozen pushing to do it for time, but I came in 3rd, so that's something.

B. Run 4.65k. Time: 21:26. Avg pace: 4:36 min/km.
If their route had been an actal 5k, my time at that pace would have been 23:00. Very close to my PR, which is good considering I came off doing RJ 30 minutes earlier.

2013 Year in review, and goals for 2014

As with last year, I thought it a good time to do a summary of progress over the course of the year, how I did against goals I'd set 12 months ago, and set some goals for 2014.

I've been doing Crossfit for 2 1/2 years now, and recording all my progress for 2 years. I broke a rib back in February which put me off training for a few weeks and set back progress against PRs (on the heavy lifts in particular I regressed and had to regain to get where I was). Nevertheless, I've improved some.

How'd I do against goals for 2013?

1. Participate in at least 1 organized event. --> DONE. Tough Mudder & Survive the Burn
2. Move from 4th quartile to 3rd quartile in the CF Open --> DONE.
3. 1 MU --> Not Done
4. 10 HSPU Unbroken --> DONE
5. 10' HS Walk --> Not Done
6. 6 minute Fran --> Not Done. improved my time, but this was an unrealistic goal to set
7. 80 DUs unbroken --> Not Done. Got up to 50.
8. C&J my body weight --> DONE.

Hitting 4 out of 8 goals is ok I guess, but I'd like to have done better.

In terms of how I've proceeded against PRs:

Here's progress on weight lifting over 2 years. Frustrating I didn't make progress on a bunch of these, but as I said, the injury in feb set me back some. Good progress on my Clean and CJ - mostly due to improved technique I think.

I made improvements on some of the benchmark and hero WODs that I had scored for the previous year. Small improvement in my Fran time, HUGE improvement in my Grace time (see CJ improvement above), and some improvement on Annie (mostly due to improved DUs.

Also, I Rx'd a number of other WODs for the first time this year: Badger, Barbara, Coe, Elizabeth, Helen, and Randy.

Conditioning-wise, I didn't improve my sprint times too much, but improved my 5k and 10k times (I ran a fair amount this year). Also made gains on the 7-minute-burpee-w-6-inch-jump that's been part of the Open for 2 years.

Overall, not the same level of gains over the year that I saw the previous year, but that's to be expected, as that was my beginner year with lots of room for improvement. I improved a number of other areas that I didn't outline here as well (efficiency on rower; S-wrap on rope climbs, etc)

Goals for 2014:

1. MU. This is the year.
2. 135# Snatch. This has been a breaker for some in the Open over the past 2 years. Need to work on it asap.
3. Move from 3rd quartile in the Open to somewhere around the middle (50-60% range) for men 40-44.
4. Participate in at least 2 events, one of them being a CF event.
5. 10' HS Walk
6. Break 7 minutes on Fran & Grace
7. 325# Deadlift
8. Break 21 minutes for 5k run

2014-01-03 WOD

WARM
std warmup
15 wallball 20#
15 wallball chest-passes 20#

MAIN
A. Front Squat 1x5@65%, 1x5@70%, 3x8@75%
1x5 @ 135
1x5 @ 145
3x8 @ 155

B. OH Press 1x5@65%, 1x5@70%, 3x8@75%
1x5 @ 85
1x5 @ 100 (was supposed to be 90 but didn't realize my partner had left 2 5#'s on the bar)
2x5 @ 95 (was supposed to be 3x8 but I couldn't get past 5 reps, then we ran out of time)

C. 1x20 Back Squat
1x20 @ 165 (an improvement over last time we did something like this, which was 30 reps)

D. 5 min AMRAP: Burpee box jumps (24")
I got 45 reps

I added:

E. MU Progression
MU negatives on rings

2014-01-02 WOD

active recovery day

WARM
std warmup

MAIN
A. 10 min foam roll

B. 5k row (22:30)

I added:

C. HS work
4 HSPU
3 HSHolds

D. MU Work
3x3 ring pullups
2 MU assisted negatives

2014-01-01 New Year's WOD

Partner WOD share all the work below, with exception of the 400m runs, which both partners did.

MAIN
400m run
75 Back Squat 135#
30 burpee-over-bar
30 KBS 53#
30 Alternating Kettlebell Snatch (we scaled this to 35#)
50 pullups
30 Shoulder-to-Overhead 135# (I did pushjerks)
400m run
75 Front Squat 85#
30 burpee-over-bar
30 KBS 53#
30 Alternating Kettlebell Snatch (we scaled this to 35#)
50 pullups
30 Shoulder-to-Overhead 85# (I did pushpress)

400m run
75 OH Squat 65#
30 burpee-over-bar
30 KBS 53#
30 Alternating Kettlebell Snatch (we scaled this to 35#)
50 pullups
30 Shoulder-to-Overhead 65# (I did pushpress)

65 cal airdyne

14 C2B pullups

That totals to 2014!

Total time: 57:00