Thursday, January 5, 2012

A New Year!

This year will be a big year for me.  I will be starting a new career in teaching, hopefully still being able to work in the gym, but it will be a lot less with student teaching.  I will also be getting married and going on a honeymoon, the plan is to start looking into Europe.  And in terms of training I hope to make it to the 2012 Crossfit Games.  I feel I am dialing in my nutrition, recovery, and training to make me the fittest I possibly can be.  I still have a lot of work to do, but I feel I am on the right track in my training program and I know where I need to be.  Michael Fitzgerald from OPT will continue to be my coach, and I have a good feeling of whats to come in 2012!

A. Front Squat with Chains @ 31X1, 5 reps @ 115lb x 5 sets, 2 min - speed is the goal
B. Clean Grip DL @ 30X0, 5-5-5-5, 5 min
C. 5 sets ALL OUT:
15 Chest to Bar Chin-ups
Run 200m
Rest 8 x work time

A. all felt good
B. 315/315/325/335 - with hook grip - my thumbs felt like they would break.
C. all UB - sprints = :27/:27/:28/:28/:29

3 sets @ 95%:
7 power clean and jerk - 135lb
15 ring dips
row 200m
Rest 6 x work time


3 sets @ 95% effort:
45 sec Push-up Burpees
45 sec Airdyne
7:30 min rest

burpees = 25/24/24 - this hurt!

Wed: OFF

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