2013 in Review

My main goal of the year was to increase my strength and efficiency in Olympic lifting and gymnastics. At the beginning of the year my Squat was 255, Snatch 135, Clean & Jerk 195. I was able to increase my Squat 45 lbs to 300, Snatch went up 50 lbs to 185, and C&J went up 40 lbs to 235. In Gymnastics my max Muscle Ups were 3 and are now at 11, and HSPU went from 8 to around 20+ now. I have learned a lot about training and what works best for my body this past year, and plan to implement what I have learned into my training plan for 2014. 

When it comes to endurance training I didn't do a ton of it this past year. I ran a Half Marathon early in the year and my PR on a 5k was 19:48. I'm hoping to change up my endurance training this coming year and will get into that in a minute. 

 Fortunately I was able to make it through this past year without any serious injuries. Hoping go keep it like that for this next year. 
In 2014, I plan to continue my training with focusing on these following goals; 

• improve efficiency in the water with the CSS, and feel very comfortable in the water to where it feels like 2nd nature. 
• improve on my running, push ups, sit ups, and pull ups so I can be considered a competitive candidate on the Navy SEAL PST. 
• I want to qualify for the American Open and compete competitively in crossfit competitions. (I want to qualify for the 2015 crossfit regionals, but that's a year away so I will take it one step at a time) 

 Let's make 2014 a great year! 

 HOOYAH 
DM

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