Goodbye 2012

What a fabulous year it was. The gym turned one and we threw one hell of an anniversary party. Members keep showing up and clients keep reaching new milestones. My teammates and I took 4th place at regionals after a great season being coached by James Fitzgerald. Four weeks later we got a phone call and suddenly we were going the CrossFit Games. We took 6th place in the world. My best friend and training partner got the opportunity of a lifetime to train full time and moved away. It was a bitter sweet moment for us but I’m so happy for him that he followed that path. I moved out of my parents house and in with my best friend and girlfriend Megan. I love our home and am so blessed to live with such an amazing person here in Mill Valley. I’ve had opportunities to face fears, accept new challenges, overcome adversity, and live in pure joy.

Megan and I closed out 2012 in sytle. We spent the last 3 days of the year up in Calistoga in the Napa Valley. We treated ourselves to amazing dinners. We dined at Ad Hoc, a Thomas Keller family style joint. We made Bottega, Michael Chiarello’s place, our second home. I ate things I haven’t had in a long time, drank a glass of wine for the first time in over a year, and had a blast. As we drove home the morning of New Years eve through the pristine Napa Valley I was struck by just how beautiful this place is. Less than 45mins from my house is one of the most charming places on earth. As the sun came up, the green hills and vineyards glowing, about 8 hot air ballons appeared in the distance. As they floated in space, still and vibrant, I felt like I was in the scene of some epic film. Picturesque. Life felt so still and I felt so tremendously grateful for the year behind me and the year to come.

Thursday Dec 27th – Training Part 1

30 min row z1
Averaged around 2:03/500m

Thursday Dec 27th – Training Part 2

Run 200m @tough effort
Rest 1:3
x10
*Felt great today. Much improved from last weeks 200’s. Could have done these for a while longer. 

Friday Dec 28th – Training Part 1

Row 30 seconds @85%
Row 30 seconsd @50%
x30
(record and compare)
1:35.9 avg (this requires a 1:33-1:34 pace in order to lower avg by end of 30sec)
156-157m
*Felt so much better than they did on Christmas Day. Still got hard and breathing was heavy by the end, but no feelings of vomit. 

Friday Dec 28th – Training Part 2

A. TnG power snatch 3 reps on the min for 10 min @62% 1rm – 145
B. Squat clean; 3 reps on the minute for 10 min @62% 1rm – 200
C. Squat snatch; 3 reps on the minute for 10 min @62% 1rm – 160
*Better than last week. Left knee felt a little funky but my back held up great. Last week my low back got so hot from these. 

[youtube=http://www.youtube.com/watch?v=uOyYGY99fdY]

Friday Dec 28th – Training Part 3

12 min amrap:
5 strict chin ups
7 front squat 205#
35 meter bear crawl
6 Rounds + 5 + 7 + 13m
*Had to squeeze this in shortly after part 2 without much rest. Bear crawls were hurtful. Pull ups fine. Front squats took lots of focus. 

[youtube=http://www.youtube.com/watch?v=MbFruenc5kc]

Saturday Dec 29th – Training Part 1

20 min easy run out of bed
*Completed at 6:15am through the neighborhood behind the gym in the dark. Very peaceful.

 Saturday Dec 29th – Training Part 2

A. Clean and jerk; build to a tough single, NOT a 1RM
-305 (clean felt great, jerk feels solid)
B. Front squat 3, 3, 3; rest 2 min – only last set of 3 tough
-275, 300, 325
*Probably a 3RM in the Front Squat for me but not sure. Felt solid and I’m still avoiding the passing out feeling I used to get in FS. 

[youtube=http://www.youtube.com/watch?v=f7oHdJtk7ZI]

+
Crossfit sectional workout 12.4
(WB/DU/Muscle up)
1 Rounds + 8 Reps
*This is a big PR from last years open. I got hung up on rep 18 of the muscle ups last year. Last time I did all singles on the muscle ups and failed a couple reps. This time around I started with sets of 3/3/3/3/2/2 before going to singles. My biggest frustration was that I couldn’t maintain doubles for longer than I did. Dan did this workout with me and he crushed the muscle ups with 2 at a time all the way. 

[youtube=http://www.youtube.com/watch?v=iIy7SOgPHkQ]