Goodbye 2016….

I find it hard to believe that 2016 is already coming to a close. However it really does not matter….because like it or not today is the last day of 2016. This year really flew by. Come February we will have lived in Annapolis for two years, which is harder to believe. Lots of quality time at 12 Labours Annapolis…and The Point.

It seems like once Thanksgiving hits, the year is over in a blink. Finish the turkey leftovers and the next thing you know….putting away the Christmas lights and decorations for another 11 months. Everyone seems to be a little nicer and have a little more patience and compassion around the Holidays. I am hopeful year after year those will carry over to the New Year. I’ll keep hoping.

2016 brought some great things like the births of three new nieces and a nephew (Some family, some close enough to be family) and some bad things like deaths of family members and friends. We celebrated a lot of birthdays as well! Got some house projects done and  had a great vacation at the beach with really great friends. That one will certainly be repeated in 2017.

I hit most of the goals I had laid out for 2016. Some personal, some professional, and of course some CrossFit goals. That’s what this blog is about, right? CrossFit…and sarcasm. I finished up last year with 13 PR’s and this year I hit 30. I hit my strength goals, with the exception of one. Missed the dead lift however I’ll get that shortly. The silly ones like double unders and pull ups will moved from 2016 to 2017.

Below is the list of PR’s:

Performance Result Date Component Name Result Rep Scheme Performance Result Comment Class Name Personal Record Text
12/28/16 Power Clean + Hang Squat Clean + Front Squat 1 x 1 @ 195 lbs E2M for 20 Minutes failed on 205 four times 6:00 AM PR by 20 lbs vs. 175 on 09/29/2014
12/12/16 Back Squat 1 x 1 @ 455 lbs E2M – Double Unders + 1 back squat little high….just a little 6:00 AM PR by 20 lbs vs. 435 on 11/08/2016
12/5/16 Front Squat 1 x 1 @ 325 lbs Every 2 Minutes – Double Unders + Front Squat felt good. sleeves and reebok lifters 6:00 AM PR by 10 lbs vs. 315 on 08/01/2016
12/3/16 Back Squat 1 x 3 @ 385 lbs PR by 10 lbs vs. 375 on 11/14/2016
11/24/16 Front Squat 1 x 3 @ 285 lbs sets of 3 Felt pretty good. PR by 5 lbs vs. 280 on 07/11/2016
11/16/16 Squat Clean 1 x 3 @ 185 lbs E2M for 20: 3 Squat Cleans felt good… 6:00 AM PR by 50 lbs vs. 135 on 07/18/2013
11/14/16 Back Squat 1 x 3 @ 375 lbs 8 Sets Every 2 Minutes – 3 Reps Back Squat 6:00 AM PR by 10 lbs vs. 365 on 07/18/2016
11/8/16 Back Squat 1 x 1 @ 435 lbs 1 PR by 0 lbs vs. 435 on 11/08/2016
11/8/16 Deadlift 1 x 1 @ 465 lbs 1 PR by 0 lbs vs. 465 on 11/08/2016
11/8/16 The CrossFit Total 1095 Total lbs 1095 PR by 155 lbs vs. 940 on 08/23/2013
11/8/16 The CrossFit Total 1 x 1 @ 465 lbs 485 is close
10/31/16 Deadlift 1 x 5 @ 420 lbs Heavy 5 6:00 AM
10/12/16 Thruster 1 x 1 @ 235 lbs Heavy 1 rep yahtzee!!!!! 6:00 AM PR by 40 lbs vs. 195 on 09/11/2015
8/8/16 Back Squat 1 x 1 @ 407.5 lbs E2M – Building each set 6:00 AM PR by 2.5 lbs vs. 405 on 04/09/2015
8/1/16 Front Squat 1 x 1 @ 315 lbs E2M – working to max 6:00 AM PR by 10 lbs vs. 305 on 02/08/2016
7/11/16 Front Squat 1 x 3 @ 280 lbs 3-3-3-3 felt great. went to 310 to beat 1 rep and failed. 6:00 AM PR by 5 lbs vs. 275 on 01/04/2016
6/28/16 Back Squat 1 x 5 @ 350 lbs 5-5-5-5 didn’t feel good. Had higher goals this morning 6:00 AM PR by 5 lbs vs. 345 on 06/13/2016
6/17/16 Clean 1 x 1 @ 210 lbs PR by 5 lbs vs. 205 on 02/12/2016
6/13/16 Back Squat 1 x 5 @ 345 lbs 5-5-5 6:00 AM PR by 30 lbs vs. 315 on 06/20/2014
4/19/16 Back Squat 1 x 10 @ 325 lbs 10-10-10 6:00 AM
4/18/16 Front Squat 1 x 8 @ 265 lbs It was an attempt for ten, and i got eight. So this is my PR for 8 reps. PR by 60 lbs vs. 205 on 05/05/2015
4/4/16 Back Squat 1 x 10 @ 315 lbs 10-10-10 6:00 AM
3/17/16 Push Press 1 x 1 @ 235 lbs PR by 5 lbs vs. 230 on 03/11/2016
3/11/16 Push Press 1 x 1 @ 230 lbs 1 Hit 230 and it felt light. stopped there. save another PR for anothe day PR by 5 lbs vs. 225 on 10/15/2013
2/15/16 500m Row 1:42 broke the first rower…..boom 6:00 AM PR by 0:07 vs. 1:49 on 08/24/2015
2/12/16 Clean 1 x 1 @ 205 lbs PR by 5 lbs vs. 200 on 08/21/2015
2/12/16 Power Clean 1 x 1 @ 205 lbs PR by 30 lbs vs. 175 on 03/14/2013
2/8/16 Front Squat 1 x 1 @ 305 lbs 1RM 6:00 AM PR by 5 lbs vs. 300 on 12/19/2014
1/27/16 Lactic Acid Threshold Test 85 Total Calories 6:00 AM PR by 2 calories vs. 83 on 12/19/2014
1/4/16 Front Squat 1 x 3 @ 275 lbs 3-3-3-3 6:00 AM PR by 10 lbs vs. 265 on 02/09/2015

2017 is the year for pull ups, double unders, and toes to bar. I would also like to get back into competing. How quickly 2016 passed us by is proof of there being no time like the present to do the things we want to do.

I hope everyone has a safe and Happy New Year’s Eve and has an incredible 2017.

Getting Ready for the Open!!! Stupid Cardio…..

One of the great things about 12 Labours is the planning that goes into the programming. It is split up quarterly and unfortunately we are now coming into the quarter where we get ready for the Open. Not my favorite quarter.

Monday——

“Open is 90 Days Away”

20 Minute AMRAP

15 Toes to Bar f(20 abmat situps)

Double Unders s(50) f(25)

10 Squat Cleans s(135/95) f(95/65)

***add weight every round***

***score is weight***

I mixed in hanging knee raises and abmat situps. Squat cleans were all legit, which is a big jump for me as they used to be reverse curls, followed by a front squat. Weight scheme was 95#, 115#, 135#, and 155#. I finished four full rounds, for a total weight of 5,050#.

Tuesday was five three minute AMRAPS. I opted instead for the following:

WOD 1 Movement Weight (Pounds) Distance Reps Rounds Total Reps
Row 250 Meters 1 6 6
Shrug Bar Deadlift 225 5 6 30
Wall balls 30 7 6 42
Ab Mat Sit Ups 10 6 60
Strict Push Ups 5 6 30
Total 168
Time 18:36

I did this one last week as well. I completed six rounds in 18:36, which is a 1:20 improvement over last week, or a little over 6% improvement. I’ll take it!

Wednesday was another WOD that just did not work for me. 30 Minute Partner AMRAP with one doing 6 TGU’s, and the other maxing out cals on the Assault Bike. I opted for trying to PR my clean. I have been tapped out at 210 for quite some time and it is quite frustrating. It is time to invest in a few one on one sessions for Olympic lifting. There is something small that I am not doing, I just do not know what it is!

Thursday was a rest day. ROMWOD, extra water, less carbs, more stretching….fun right? Almost went for a run….almost. Decided instead to get another hour of sleep, which was needed. Several long days strung together for work and a bit stressful, so why not catch up on some sleep.

Friday:

“12 Labours Test #4”

For Time:

Row 2000m

100 Wall Balls s(30/20) f(20/14)

50 G2OH s(95/65) f(75/55)

***30 min cap***

This was challenging. The rowers were all taken so I opted for the Ski Erg. Great way to get ready for wall balls, right? Shoulders, triceps were smoked from the rower, and the legs were not much better. I did the 20lb. wall ball and 95lbs. for G2OH. 27:20. A few cocktails were imbibed Thursday evening and it was not the best night’s sleep. It is safe to say those impacted by performance. I will put this one back up in two weeks.

Saturday was a partner WOD which included burpees and running……so I took advantage of open gym and PR’d with 3 reps at 385 for back squat. Felt much better Saturday morning. Ten hours of sleep will do that.

Off to fire up the chainsaw and cut some wood and then split. Installed a new fire pit yesterday…

 

 

 

 

 

Week Ending 11.26.16

Sunday was a rest day. Did a ROMWOD and that was about it. Ate well. Too cold to run outside…yeah, we will stick with that.

Monday:

I was still pretty beat up from the pain cave on Friday, and the WOD’s on Friday and Saturday, so I opted for 1RM on my clean. I have been at 210lbs for about five months and determined Monday was a good day to go after 215. I failed at 215 8 – 10 times. I pulled it plenty high, however I was not pulling myself under the bar, and therefore was unable to get my elbows through in time. Definitely have it high enough. Next week.

Tuesday:

“Shinguards”

20 Minute Ascending Ladder

20/15 Row Cals

5 Burpee Box Jump Overs s(30/24) (24/20)

***burpee box jump overs go up by 2 reps every round***

This one look like junk. Not looking forward to it in the least. So I didn’t do it. Instead I did a modified version of Linda.

 

WOD 3 Bench Press 165 55
Linda Clean 135 55
Dead Lift 225 55 17:21

I was pretty crushed afterwards, however it felt good and I was able to get through most of it unbroken, which means I need to add some weight. True numbers would be as follows. Yeah, that ain’t gonna happen soon.

True Linda
10-9-8-7-6-5-4-3-2-1 reps of the triplet (for time):
Deadlift: 1 1/2 body weight 435
Bench press: body weight 290
Clean: 3/4 body weight 217.5

Wednesday was Supposed to be Quadzilla:

Every 3 Minutes for 8 sets –

20/15 Cal Assault Bike

3 Front Squats from rack

***add weight every set***

***score is weight***

I wound up sleeping in, so I’ll do this Thursday morning. Earn the turkey,….and the stuffing. It was challenging, however I did PR with a front squat for 3 reps at 285lbs.

Friday:

Annual day after Thanksgiving Kalsu. Good times! I did the Fitness version at 3 burpees OTM and with 95lbs. Two years ago I hit 70 reps in 20 minutes. This year I finished at 20:36. Felt good. Legs did not feel good the next day!

 

 

 

 

Worst Time of Year…..

winter-600am

Winter and 600AM’s…

Yes, 6:00am class goers are usually a breed totally apart from the normal population. Up early, all cheery and whatnot. However, we are a little less cheery this time of year. It is really dark out, thanks to Daylight Savings, and it is dang cold. It sucks the life out of you, going outside at 515/530,…almost. Almost. No quitting. Gotta Make it happen.

six-am-alarm

Sure, it would be easier to turn off the alarm and roll over and go back to sleep, or get up and eat pancakes. Where is the fun in that? Running 400’s…that’s where the fun is. I can see it on their faces as I am pedalling on the Assault Bike. Yeah, I don’t like running.

Sure, it sucks to be up that early when it is still dark outside however by 715am you are done for the day. No worries about trying to fit the class in your schedule during the day or after work. Because let’s face it, for most of us six am’ers, it’s either get it done in the morning or it is not getting done.

Time to go for a run and sweat out yesterday’s festivities. I hate running however it has it’s merits. Definitely helps with slimming down and builds up the cardiovascular capacity. It still sucks.

Get out and do something today! Yoga, ROMWOD, Run/Jog, take the furkid for a long walk, etc. Use your fitness.

Photo of young woman on the sidewalk, courtesy of.

Week Ending 11.19.16—-First Good Clean Week in a Looooong Time

 

It has been quite a while since I posted an entry, a little over a year actually. It was a good week. Ate clean, no cocktails. Set a PR. Good times all around.

Monday:

Part 1 ———— 8 Sets Every 2 Minutes – 3 Reps Back Squat

***add weight every set***

My best lift for 3 was 365. I felt pretty good this morning, due to a lazy Sunday and nine hours of solid sleep. Truthfully, i could have continued sleeping without much trouble. I think I will be in bed early tonight as well. Things lined up pretty well and the warm-up sets went smoothly, so 375 became the target number.

185, 225, 275, 295, 315, 335,3 55, 375

I could have gone heavier. 395 or 405 will be the goal if this one comes around again.

Part 2 ————— “Baseline x 2”

2 Rounds for time:

Row 500m

40 Air Squats

30 Abmat Situps

20 Pushups

10 Pullups—-Ring Rows

I did 13:10, first round was 6:10, which was 15 seconds or so longer than my best score. I was pretty smoked after the first round. Rowing was lengthy on the second round. All in all a good day.

Tuesday:

“The Roaring Twenties”

20 Minute AMRAP

20/15 Cals AB

20 Shoulder to OH s(115/75) f(75/55)

20 Toes to Bar f(abmat situp)

I opted for “SPITNESS”, a combination of Sport and Fitness. I chose the 115lb weight and ab mat situps. I am built to be on the ground. I don’t do T2B, pull ups, etc.,…yet.

Score was four rounds and 8 calories. I was smoked afterwards.

Wednesday:

Every 2 Minutes for 20 Minutes:

Double Unders s(30) f(15)

3 Squat Cleans s(155/105) f(115/75)

***add weight each set***

****score is highest weight of completed triple for squat clean***

I did 30 singles at the beginning of each set and decided to add weight every other set. My goal was to focus on the actual form of the lift. Catching the bar low, hitting full depth, knees out, and elbows up. My PR for clean is either 205 or 210…not sure.

I did 95, 115, 135, 155, and 185. The 185 was challenging. They were not touch and go. All in all the form felt good and the coach watched several times and said it was good, nothing more to really offer. I’ll take that as a major win as I am the king of reverse curling and calling it a clean.

Three days in with clean eating and no cocktailing.

Thursday:

Rest Day. ROMWOD and lots of water. Also slept for 9.5 hours. That felt damn good. I didn’t stick with the 12 Labours eating plan today. Thanksgiving dinner at work, so stuffing and sweet potatoes with brown sugar. Also, wifey wanted Italian for dinner so it was penne pasta with in house made crumbled sausage and roasted tomatoes. Needless to say, I was slightly over on carbs. 🙂 No cocktails.

Friday:

Friday’s WOD was “Kelly”, which for those of you who do not know the hell that Kelly is….5 rounds, 400 meter run, 30 box jumps, 30 walls balls. Hell to the No,…squared. It would take me 45 minutes to finish that thing and I would feel like absolute crap for at least two days. Instead I went with one of my own:

WOD 1 Movement Weight (Pounds) Distance Reps Rounds Total Reps
Row 250 Meters 1 6 6
Shrug Bar Deadlift 225 5 6 30
Wall balls 30 7 6 42
Ab Mat Sit Ups 10 6 60
Strict Push Ups 5 6 30
Total 168

I like AMRAP’S with shorter “series” of reps. I think these enable the athlete to focus on the form of each movement and rep and not instead focus on how many reps are left and just getting through it. This may not look like much, however it was harder than I anticipated and I was washed out afterwards. Took about a minute afterwards to get right.

This is very scalable, either be increasing distance, weight, or reps. My plan is to increase the reps of the movements and then compare the total number of reps over time, while keeping weights the same.

I have an appointment in the pain cave today. Definitely need one as things are not feeling as good as they should. That means therapeutic/deep tissue massage. I usually come close to throwing up and or crying. I go with an empty stomach…

Saturday:

Had a late night call last night so sleep was interrupted, however no big deal. Susan broke me yesterday. Have not looked yet, however there should be lots of bruising.

“Pinky and The Brain”

20 Minute Partner AMRAP
10 Deadlifts s(275/185) f(185/125)
20 C2B Pullups s(10 Muscle Ups)
30/20 Cal AB
***split it up however you want***

Saturday has become the day of partner WOD’s. This one does not look at that bad. Basically split everything in half. 5 reps on deadlifts, 5 ring rows, and then 15 calories…and repeat. Right? Can’t be that bad. We shall see. I am usually wrong with these things.

As it turns out, I was not that wrong. It was challenging, however quite doable. I ran an 800 as my own warm up and that helped workout the kinks.

The Open is Closed.

15.5
 15.5 We all saw it coming. We knew it would be thrusters, and a lot of them, and guess what. Thrusters. Thruck Fusters.  It could be worse. No burpees!!! I  was prepared as I could possibly be. Bullet Proof coffee in the morning.  Followed by a little BSN NO-Xplode…happy hour!  Last night’s IPA’s will have absolutely no effect whatsoever.

15.5 thruster

Going in I was thinking it wouldn’t be bad. I could break up the thrusters in halves since it’s 95lbs,  not super heavy, just a lot of legs. Rowing isn’t bad, just hard pulls to get a calorie a stroke. No worries! Then I watched the 900am class suffer through. I couldn’t leave. People had already seen me. A quick chat with someone who had completed it, and was finally fully functioning, resulted a in a rethink. Cut the thrusters in thirds.

27 cals went quicker than I thought it would. Set of 9. rest. Set of 9. rest. Set of 9. Back on the rower. 21 cals. Set of 7. Set of 7. Set of…whumph. What just happened! I can’t breathe and my legs don’t want to push back up. Finished the last set and then started 15 and that’s when the fun began. Coach Christa the Fembot in my ear, “you won’t catch your breath, just GO!”. “Back on the bar”. I calculated it would take me between 12 and 15 minutes to finish and it turned out to be 14:43. It’s not a matter of strength, it was a matter of wind. I was chasing something I couldn’t catch. My breath. Need to fix that.

Kicked

Two Natty Boh’s, and a Progenex shake and I was back to normal. I usually opt to go in the second round because, well nobody wants to go first, and I want to get it over with and it provides the opportunity to cheer on those who are still going through it. That’s they key with CrossFit. Something the other gyms won’t get. It’s the community. It’s the support and friendships. After that WOD, there was a potluck happy hour. As you can imagine, carb city. Krispy Kreme, pasta salads, chips,..you name it.

This year’s Open was by far my favorite. The scaled WOD’s were challenging however very doable. 15.4 was my favorite. Hit 100 reps. I happen to like push press and that helped significantly. 15.5 was the most difficult, however I liked it and hope it finds it’s way into the 12Labours rotation. You know it’s a good when you are washing down two Aleve with a a Manhattan a few hours after the WOD. Of course, looking forward to the 12Labours Team heading to Regionals, and then back to the Games. We expect great things!

12Labours

3, 2, 1….

2015 Open Thus Far…..

The Pros...

 

This year’s Open has been challenging. All great WOD’s and definitely feel banged up Sunday mornings. I am sure I’ll be able to get back up the steps this morning. Wall Balls are always fun….said nobody, like ever.

15.1:

At least it wasn’t seven minutes of burpees. For those who don’t yet belong to the cult, and for those who have purposefully blocked it from their memory:

15.1

It’s only nine minutes, right? The scaled version was hanging knee raises which are obviously no as challenging as toes to bar, however they still crush your forearms and grip strength. Good times all around. My hands straightened out after few hours. The max clean and jerk was a nice bonus. I was hoping for more of that, however no such luck….yet.

15.2:

Stupid overhead squats. I don’t like them because I am not good at them, so obviously I won’t get any better, since I don’t do them. Turned that little number into front squats quick, fast, and in a hurry.

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

I can only imagine the hand tears for those made it into multiple rounds. I am sure this place is doing incredibly well financially now. http://riptskinsystems.com/ Skin grows back.

15.3

We all knew muscle ups would make an appearance. I am sure many were hoping it would be later, however here they are. It was really great to see so many people getting their first muscle up.

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

For the rest of us it was 50 wall balls and 200 singles. My legs will soon forgive me,..hopefully. This one was probably my favorite of the three.

wall balls

Only two more WOD’s left! What haven’t we done yet? Burpees, over the bar or over the box. Box jumps. Thrusters. We have never seen TGU’s, so maybe? GHD’s, I am sure whatever Castro has in store for us will be fun and challenging. Hopefully we will have a kicker,finding a heavy one rep. Too much to ask for dead lifts Castro?

Castro