2012 Goal Recap

So my goals for 2012 were all over the place. A lot of them were along the lines of do xyz programming __ times a week, I was pretty good about those for the most part, except for the yoga and sprinting. I did however come across a post from Jan 30 2012 when DCF released a list of prerequisites (which are now OBE) to compete on the DCF team and I noted that I wanted to be able to check off 7/10 from the list (I was at 3/10 this time last year), which was the minimum threshold at the time, by July 1 2012. Well I forgot about it but let's see where I stand now just for shits.

[Jan 2012 numbers/Jan 2013 numbers or estimate]

5 Unbroken Muscle-Ups [5/~7] - Check
15 Unbroken HSPUs [~16/~20] - Check
355# Back Squat [~290/~320]
425# Deadlift [375/~405]
185# Snatch [160/185] - Check
235# Clean & Jerk [215/250] - Check
6:50 2K Row [~8:20/~7:50]
6:45 “Karen” [~9:00/~7:00]
3:30 “Fran” [~4:00/3:30] - Check
12 Rounds, 10-Minute "Cindy"[13+/13+] - Check

So 6 out of 10, not bad I guess.

For the next few weeks I'm going to be doing a hybrid of Outlaw and DCF programming. I'll be doing the majority of the Outlaw Oly lifting and strength work and doing the DCF metcons to give me an opportunity to train with other people since I haven't been able to push myself very hard when working out alone recently. Here's what I did yesterday:

From Outlaw:

12 minutes to establish a 1RM Power Snatch, then 12 minutes to establish a 1RM Power Clean and Push Jerk.

Got up to 180lb Power Snatch (PR) and 225lb Power Clean and Push Jerk (PR). I clearly need to work on my squat snatch since my power and squat snatches shouldn't be 5lb a part. Don't want to be one of those assholes who can power snatch more than he can squat snatch.

DCF metcon:

6 min AMRAP
6 Front Squats @50% - 145lb
6 Pullups

9 rounds