Last WOD of 2009

Bench Press 5x5

Christine

3 rounds

500m row

15 Body Weight Deadlifts 185lbs

20 inch box jump

9:08

I am happy with this time because my game plan didnt go to shit. I didnt break up any of the deads of box jumps and rowed 2 minute splits. I dont feel I could deadlift of box jump much faster, so to get a better time I will have to row faster splits and get on and off the rower faster.

Happy New Year, I have an auto post for tomorrow am with my reflection of 2009 training and such.

OHS

70x3

75x3

80x3

85x2

85x2

- wanted to see how many times I could OHS my BW. Not happy with this so I will work on it more.

Press

50x5x3

MetCon

2 rounds

1 Minute KB Snatch

1 Min Rest

1 Min RKC swings

1Mine Rest

31,35,28,31

- Snatch's need work.

2010 GOALS

Strength

1) Snatch 92kg

2) C&J 112kg

3) BW Press

Work

1) Sub 4 Fran

2) 200KB snatches in 10 minutes 1.5pood

3) 1 mile Sandbag Carry 1/2 BW

Gymnastics

1) 10 Strict HSPU

2) 1 Minute L Sit

3) 25 Dead Hand Pull-ups

I believe these are attainable goals this year. My gymnastics skills will simply come down to me practising those skills. I have wanted the 200KB snatchs for a while and should have attempted it while training a while back for the TSC. I know how to train for that and will get it done this year. A sub 4 Fran will come as I get stronger and the Sandbag carry is also something I have wanted to do but now I have this list to keep me accountable this year.

My O-Lift goals are reasonable, I hope to have to set new goals in that area sometime this year. Finally, I am going to work my ass off for a BW Press. It has been a neglected weakness of mine for too long!

Rebuilding Strength

Back Squat

117.5x5x3

Press

47.5x5x3

Dead

155kgx5

I am taking my Press back up slowly. It will be a main focus this upcoming year along with the bench press.

Front Squat & MetCon

(Lauren pulls 231lbs during our CrossFit total)

Front Squat in kg

105 x 3

107.5 x 3

110 x 3

115 x 1

120 x 1 PR

125 x miss - its there...next time

21 Thrusts 42.5kg

500m row

15 Thrusters

350m row

9 Thrusters

250m row

8:30 - destroyed me....felt good though

Light Snatch

40x1x5

50x1x5

60x1x3

70x1x2

72.5x1

75x1

80x1

Leg's still shot. Surprised I hit 80, my 2010 goals will be up soon but one is 92kg snatch.

Out of Shape is an Understatement!

"The Chief"
3 Power Cleans 135lbs
6 Push Ups
9 Squats
AMRAP in 3 minutes
1 minute rest repeat for a total of 5 cycles.
1. 5rds 2. 4 rds +2 PC 3. 3 rds + 7 squats 4. 3 rds + 2 PU 5. 3 rds + 6 PU

Really good WOD although frustrating because I burnt out so fast. Definately have some ground to make up. I might get another week of training in before I have to head back to work. Going to do some O lifts and focus on strength. I did the MetCon because I have never done it before and it looked fun...haha...it's fun looking back on how pissed I was that I was breaking up 9 air squats in the secound round! I am not letting it bother me too much, striving to be an elite CrossFitter is not one of my priorities right now. Although I have been really geeking out on the nutritional readings and business planning while I have been off. If I get some time I will through up some reviews and questions up for comments.

Computer issues/Ranting

I apologies I have not been posting. My laptop is in the shop and Dani's has been out of commission until today. I have been doing some lifts and a lot of reading. I will start posting again after tomorrow's workout. Might to a MetCon and see how I feel. I could be heading back to work soon but not as far away.

It has been nice getting lots of sleep and eating real food. It will be even better when I can make my coaching job full time. Unfortunately due to my job now I probably will not compete in the sectionals. I have a feeling I will be working Jan., Feb., March and part of April with little time off. Not knowing my schedule and not being able to devote time to train is why I have made my decision. There will be lots of time to compete in the future, this sport is not going anywhere.

I know Murph and Ben will be representing in Ontario and BC. Pat, what are your plans? Tommy, do you think you will compete? I would like to see others who do not do CrossFit enter these challenges. I know there are lots of well rounded athletes out there that could do well in these sectionals, that do not CrossFit. Is $25 000 enough to start pulling in serious athletes? I think give it a few more years and the competition will be at another level. Ex proffessional athletes or ex varsity athletes are really going to excel in my opinion.

What does everyone else think? Is the CrossFit Games the unltimate proving ground? How long until it gets some serious athletes and a large purse? Is Mikko the Fittest man in the World?

Back to the Basics

(Some Christmas readings)

So I am home from Quebec. I was there three weeks, it was good for the wallet but terrible for the body. I worked long ass days and did not get much sleep or proper food. Right now I am going to focus on strength and start the MetCons once I start eating a bit better.

Pat called us all out on some fitness goals for 2010, so I will get those up soon.