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!

Monday

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

Results:

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

Tuesday 

AM

3 sets @ 95%:

7 power clean and jerk - 135lb

15 ring dips

row 200m

Rest 6 x work time

Results:

1:18/1:17/1:19

PM

3 sets @ 95% effort:

45 sec Push-up Burpees

45 sec Airdyne

7:30 min rest

Results:
burpees = 25/24/24 - this hurt!

Wed: OFF