Tag Archives: 12 Labours CrossFit

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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.

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Well those were fun!


I had commented last week about how August had not been as warm as we are used too. The weather gods heard my snide remark and provided a retort. Their retort was a giant middle finger of humidity. Walking out the front door at 5:15am into an atmosphere of swamp air. Good times.

Heat

MON-FITNESS

10 Rounds

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

6 Burpees to 6″ Target

3 Clean and Jerks s(185/125) f(135/95)

***25 minute cap***

Summary: Doesn’t look bad, right? Wrong. I switched out med balls because the first one got so covered in sweat I couldn’t catch it. Literally slipped through my hands. Ever have to switch spots on the floor for burpees because it was so slippery? I did. Looked like someone sprayed the floor with a hose. It’s not right. I should be studied. It’s improbably for so much sweat to be generated.  Finished it in 24 and change. The burpees truly were the hardest part. Did 135 weight for C&J’s. Probably could have done 155 instead. 185 would have been too much. It’s not the jerk, which for me is a strict press because I refuse to listen to coaches, it’s the clean, or in my case, the reverse curl, because again, I refuse…you know how that ends.

balls

TUES-FITNESS

“HELEN”
3 Rounds for time:
Run 400m
21 KB Swings (1.5/1pd)
12 Pullups

Summary: Any of our fellow cultfit followers immediately grimaced when they saw the name. She’s a bitch. I felt like I was running through pancake batter. I’m not built for speed. It was more trudging than sprinting. Did ring rows instead of pull ups. KB swings and RR were all unbroken. They aren’t the hard part. It’s the stupid running. Why run when you can deadlift? That’s my motto. Checked the lovely performance history tab in Wodify, and the worst time. Ever. Still a hell of a workout. Also did early birds which is a WOD before the WOD, and Gabe was coaching so the warm up was aggressive. There we go. All rationalized out.

helen

 

WED-FITNESS
Close Grip Bench Press
3-3-3-3-3
+
7 Min AMRAP
10 Pushups s(ring pushups)
20 Air Squats

Summary:

Bench press?!?!? Yes. Almost as good as deadlift day. Almost. Also did early birds this morning which was dips and push ups, I think. Felt pretty good. Jumped from 225 to 255 which was probably to aggressive. Got two and the third required some curling from the spotter. It happens. All in all I was happy with it.  The burner afterwards was fun. Again with the sweating. Did I mention it was hot this week?

FRI-FITNESS

Every 2 minutes for 20 minutes complete:

25 Double Unders/75 Singles

1 clean

***add weight every 2 sets starting at 60% of 1RM. Find a new 1RM***

Summary:

Cleans and I have had an unfriendly relationship for the past couple of years. Logically I should be able to clean 275 without much issue. Front squat is 300, deadlift is 455. Really shouldn’t be a problem here. Instead i have been stuck at 195 for two years or so. Finally got 200 Friday morning which felt pretty good. Attempted and failed 205 several times. I should have recorded the lifts. I was pulling it plenty high. Probably snatch height for most people, who you know….drop under the bar instead of what I do, which is reverse curl it to my neck. Also learned that I really like RX jump ropes. All of my singles were unbroken. The rope was very smooth. Definitely purchasing one.

It Never Happens LIke This!

 It Never Happens LIke This!

Three shirts bit the dust this week. You know it’s time to chuck it when you offend yourself. I apologize to those at City Dock Coffee Friday morning. Yeah, my bad. There isn’t enough Febreze to fix that one. Had to go. Just shy of a decade. Again, I am sorry. Smelled like Victory! And remember, we ….

wod-for-beer

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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

 

 

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Eat to Perform

 

ETP Image 2

So i am trying Eat to Perform; http://www.eattoperform.com/ All I can say so far is that I can’t eat enough. It’s a ton of food. Also, three rest days a week. And rest means rest. Not my usual active rest bs, you know, where I don’t rest, just do other stuff. Mobility and Yoga is encouraged on rest days, however nothing strenuous. I am about two weeks in. No noticeable results at this point, however they do caution that it takes time and you have to commit to a full 90 days.

 


Advertised:

It focuses on Total Daily Energy Expenditures, or TDEE, gaining muscle size and strength, and eating strategically to provide fuel for workouts. Not centralized to CrossFit in any manner. Also stresses whole foods and carbs are a good thing, like rice and potatoes. I hope Paleo didn’t hear that…good God. Sustainable and flexible eatings plans, not short term dieting.

Lfits

Start the Process: http://www.eattoperform.com/start-here/

Weigh yourself. Have a glass of wine or a beer. It’s ok. Get a body fat assessment done. Have a bottle of wine or a six pack and finish it off with a pint of Ben and Jerry’s. Enter your information here: http://www.eattoperform.com/eat-to-perform-calculator/ Be sure to watch the video first. Enter the information again because you probably can’t believe you read the results right and obviously you entered something incorrectly. Nope, they are right.

ETP FUn

Purchase the E-Books and the Forum Membership?

A resounding YES. It’s $80.00 for a year. Not much money at all for having answers at your fingertips. Come on. We are CrossFitters. Usually higher than average disposable income and we are used to spending money for this stuff! A little caution however to do it only if you are really going to stick with it for three months. Just a thought.

Now What?

Head to the forum and enter your information. Explain you are a first timer and that you want some help understanding the TDEE calculations. A moderator, or which there are several, will review your numbers, answer questions, give you some pointers,etc. I have found they answer quickly and there are also people who aren’t moderators however they spend time on the boards and will offer advice.

ETP Image

 

MyFitnessPal:http: //www.myfitnesspal.com/

Definitely recommend a public profile on this page. It’s a pretty big database and will allow you to track your food intake. Make your profile public. That way the moderators from ETP can review your profile and make suggestions. 

It’s a bit early yet for me to give any real review of whether or not it works. I’ll give it another two and a half months and see where things land.

 

Eat-to-Perform-640x959