First week of 2017 is done. Ate well with the exception of Friday night. No cocktailing either. Don’t worry, nobody kidnapped Rob, everything is fine.
Goals for 2017:
I set goals each year for personal, professional, physical, and financial. Below are the physical goals for 2017. I hit most of them in 2016 and plan on the same for 2017.
500 Meter Row
So, how am I going to hit these goals? Darn good question. I’ll have to figure that one out
Following the 12 Labours Nutrition Plan courtesy of Emily and Erin. Great time logging everything in MyFitnessPal. Emily and Erin provide everything you need in terms of setting yourself up for success. It is worth the investment, so please take advantage of the service if you have not done so already.
Keeping cocktailing to a minimum. Sadly and frustratingly i have tried for the past so many years to do both and I have come to the realization it just does not work. Either you want to cocktail and not do well in the gym, or you want to do well in the gym. So we will give it an honest shot.
Focus on recovery. We spend a lot of time beating the hell out of ourselves and more than likely not enough time putting ourselves back together. Water, Sleep, good nutrition, supplements, deep tissues massage and yoga. I have been getting a deep tissues once a month for the past few months and the difference has been remarkable.
Stretching. By hitting the six am class most folks have to roll out quickly to get ready for work, kids to school, etc. I am focusing on taking five or ten minutes afterwards and rolling out and stretching to reduce soreness/stiffness etc.
Rest. Getting up early means early to bed. I tend to do a lot better if I get 7 or 8 hours of sleep. Go a few days with six or few hours and see how you feel. Probably like junk. I know i do.
Strength program. I finished the 12 Labours Barbell Strength Program last year and definitely noticed a difference. I added weight to squat and deadlift and wound up PR’ng CrossFit Total by about 100 pounds.
Make opportunities for PR’s. Some boxes do the same WOD’s over and over again which enables members to set PR’s. Ours is a bit different where the WOD’s vary considerably. Two days a week I give myself opportunities to set PR’s. Whether it be a lift, like deadlift or squat, or a 500 meter row. Give yourself the opportunity to put a PR on the board and in Wodify!
Fully warm up. I am sure if any of the coaches are reading this, the thought “he never does the warm up, like never.” is going through their mind. Sadly that is true. I do not do the warm up. In my mind, the first round is the warmup and that is not right and dangerous.
More than just scheduled classes. This goes with number 7. Sticking around after class, taking advantage of open gym, and running/swimming etc. go a long way in helping accomplish your goals.
Yoga. Once a week, every Sunday. Looking to get back into that cycle. Definitely noticed a difference when I was regularly attending.
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
Performance Result Comment
Personal Record Text
Power Clean + Hang Squat Clean + Front Squat
1 x 1 @ 195 lbs
E2M for 20 Minutes
failed on 205 four times
PR by 20 lbs vs. 175 on 09/29/2014
1 x 1 @ 455 lbs
E2M – Double Unders + 1 back squat
little high….just a little
PR by 20 lbs vs. 435 on 11/08/2016
1 x 1 @ 325 lbs
Every 2 Minutes – Double Unders + Front Squat
felt good. sleeves and reebok lifters
PR by 10 lbs vs. 315 on 08/01/2016
1 x 3 @ 385 lbs
PR by 10 lbs vs. 375 on 11/14/2016
1 x 3 @ 285 lbs
sets of 3
Felt pretty good.
PR by 5 lbs vs. 280 on 07/11/2016
1 x 3 @ 185 lbs
E2M for 20: 3 Squat Cleans
PR by 50 lbs vs. 135 on 07/18/2013
1 x 3 @ 375 lbs
8 Sets Every 2 Minutes – 3 Reps Back Squat
PR by 10 lbs vs. 365 on 07/18/2016
1 x 1 @ 435 lbs
PR by 0 lbs vs. 435 on 11/08/2016
1 x 1 @ 465 lbs
PR by 0 lbs vs. 465 on 11/08/2016
The CrossFit Total
1095 Total lbs
PR by 155 lbs vs. 940 on 08/23/2013
The CrossFit Total
1 x 1 @ 465 lbs
485 is close
1 x 5 @ 420 lbs
1 x 1 @ 235 lbs
Heavy 1 rep
PR by 40 lbs vs. 195 on 09/11/2015
1 x 1 @ 407.5 lbs
E2M – Building each set
PR by 2.5 lbs vs. 405 on 04/09/2015
1 x 1 @ 315 lbs
E2M – working to max
PR by 10 lbs vs. 305 on 02/08/2016
1 x 3 @ 280 lbs
felt great. went to 310 to beat 1 rep and failed.
PR by 5 lbs vs. 275 on 01/04/2016
1 x 5 @ 350 lbs
didn’t feel good. Had higher goals this morning
PR by 5 lbs vs. 345 on 06/13/2016
1 x 1 @ 210 lbs
PR by 5 lbs vs. 205 on 02/12/2016
1 x 5 @ 345 lbs
PR by 30 lbs vs. 315 on 06/20/2014
1 x 10 @ 325 lbs
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
1 x 10 @ 315 lbs
1 x 1 @ 235 lbs
PR by 5 lbs vs. 230 on 03/11/2016
1 x 1 @ 230 lbs
Hit 230 and it felt light. stopped there. save another PR for anothe day
PR by 5 lbs vs. 225 on 10/15/2013
broke the first rower…..boom
PR by 0:07 vs. 1:49 on 08/24/2015
1 x 1 @ 205 lbs
PR by 5 lbs vs. 200 on 08/21/2015
1 x 1 @ 205 lbs
PR by 30 lbs vs. 175 on 03/14/2013
1 x 1 @ 305 lbs
PR by 5 lbs vs. 300 on 12/19/2014
Lactic Acid Threshold Test
85 Total Calories
PR by 2 calories vs. 83 on 12/19/2014
1 x 3 @ 275 lbs
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.