12/31/2009

WU:
1 min jump rope
DROM and dynamic stretching stuff
2 mins double unders
15 pushups

WOD:
3x5 deadlifts
350-375-400
(note: belting squats and deadlift heavy sets now... belt for last set)

Metcon:
4 rounds for total time:
5 muscle-ups
10 hang power clean
15 toes-to-bar
rest 60 seconds

15:13
jumping MUs, 155# hang cleans and half ROM on my later toes to bars.

2010 Goals

- Remain injury free; focus on form cues every rep.
- CFT 1200 (Dec '09: 1015) Something like 450/200/550 would be ideal, but I'll get there however I can. You can bet this will involve moving heavy weights each and every Sunday! So a sub-goal of mine is to lift heavy every Sunday until I exhaust beginner gains on every core lift - squat, press, deadlift, power clean, bench press (threw BP in there for you, Jacob).
- Oly attendance of 95%+
- Compete in as many oly meets as possible
- Snatch 205# this year, get my snatch above my power snatch and ideally get to 225# on my way to a bodyweight+ snatch long term. And do what I need to do to get there. (Dec '09 snatch: 175)
- Join a new club team - basketball and/or softball, most likely. Anyone want to start a team? I am not good, but you'll get 100% effort.
- Eat more. At the same time, increase paleo/primal meals from about 65-70% to more like 85-90%.
- Foment societal movement against male skinny jeans.

12/29/2009

Dynamic Stretching/DROM

W/ partner, jump rope while partner does KB complex (24kg):
one-arm swing
clean
front squat
push press
lunge
switch arms
3 rounds, each arm (last round I did this with 2x24kg KBs)

10 OHS w/ 75lb barbell
Snatch progressions and form work w/ 75lb bar
Snatches from power position, hang snatches, liftoffs w/ snatch every 3rd liftoff, full snatches

On every 2 minutes w/ 45lb dumbbell:
5 reps 1-arm snatch right arm
5 push press right arm
5 reps 1-arm snatch left arm
5 push press left arm
4 rounds total

12/25/2009

Took a nice, easy run along the Rickenbacker Causeway bridge in Miami. Under 5 miles, not sure about time... 40-60 mins most likely.

12/24/2009

DROM/Dynamic Stretching

50 burpees
5:20

Was going for 100, but was barefoot on concrete and cut up my toes pretty badly and had to stop. Barefoot burpees on concrete are a bad idea!

12/22/2009

WU: DROM/dynamic stretching
15-12-9
45lb bar overhead lunges, each leg = 1 rep
pullups

(sets x reps x %1RM)

4x3x70% snatch high pull
125 lbs

4x3x80% power snatch
140 lbs

4x3x90% snatch
160 lbs

1st rep of 3rd set was approx 170lbs (attempted in kg on competition bar), missed 2nd 2 of 3rd set
missed last rep of 4th set

2x1x100kg clean and jerk (~94% 1RM?)
pressed out the jerk both times

12/20/2009

WU:
DROM, Dynamic Stretching, 500m row

Squat:
WU: 2x5x45, 1x5x135, 1x3x185, 1x2x225, 1x275
Work sets: 3x5x325 (3x5 PR)

Press:
WU:5x45, 3x95
Work sets: 2x5x145, 1x4x145

Deadlift:
WU: 5x135, 3x225, 2x315
Work Set: 5x410 (5RM PR)

Green Band Deadhang Pullups: 3x10

Tried some double unders (jump rope), but my shoulder was a little sore, so stopped.

Used a belt for the first time in a while today on the squats and the deadlifts. Felt pretty good and let my abs work a little more, so I think I'm going to include it from now on in my workouts, even though literally nobody else at my gym uses one (for the stronger of them, to their detriment, I think.)

12/17/2009

WU: Shoulder DROM, Dynamic stretching
3 (4?) rounds of
30 sec jump rope
30 sec 16kg KB swing

WOD:

Power Clean (From shins: raise to power position at hips, then back down to shins without resting on floor and start lift from there)
2x4
2x70%
2x80%
2x90%
2x70%

165-190-210-165

Split Jerk
Power Clean (From shins: raise to power position at hips, then back down to shins without resting on floor and start lift from there)
2x4
2x70%
2x80%
2x90%
2x70%

165-190-210-165

Clean + Jerk
2x4
2x70%
2x80%
2x90%
2x70%

165-190-210 (1st lift ok, 2nd lift clean ok, missed jerk forward)-165

Metcon
5 rounds
30-60 second handstand hold (1st round was ~45 seconds, subsequent rounds ~30)
20 squats (air)

12/16/2009

WU: DROM for my shoulders
15-12-9 of PVC OHS and light (16kg?) KB swings
burgener WU + extra hang snatches w/ 45lb bar and 3x115lbs

Snatch
2-2-2-2-2

145-155-165-175(1, PR)-185(f)

I know I did my snatch workout yesterday and said just last week that I shouldn't snatch two days in a row (which is true), but this seemed low volume and would give me a chance to take a shot at a PR. Also I can't train on Friday, so I wanted to do Tue-Wed-Thurs, off Friday, maybe off Sat, definitely Sun-Mon-Tue.

Metcon:
5 rounds
10 pullups
10 boxjumps (20")
5:40

12/15/2009

WU: dynamic stretching, DROM
3 rounds: 1 min jump rope, 10 PVC OHS
15 chinups (something like 3-3-3-2-2-1-1)

Power snatch (From shins: raise to power position at hips, then back down to shins without resting on floor and start lift from there)
4x2
70%-80%-90%-70%
130-145-160-135

Snatch balance
4x2
70%-80%-90%-70%
130-145-160-130

Snatch
4x2
70%-80%-90%-70%
130-145-160(pr for 2 reps)-135

Although that was my pr, I think I'm underestimating my 1RM snatch. I estimated it at 175, but maybe it's more like 185? Right now I'm still limited by form.

Metcon:
3 rounds
7 deadlift 225lbs
21 double unders
5:20

I suck at double unders, although I did get 7 in a row at one point, which is the best I've ever done, I'm pretty sure.

- Posted from my iPhone

12/13/2009

WU:
DROM, Dynamic stretching
3 mins on rower

Squat:
WU: 5x45,5x135,3x225,2x285
Work Sets: 3x5x315

Bench Press
WU: 5x45, 5x135, 3x185
Work Sets: 3x5x210 (PR)

Deadlift
WU: 5x135, 3x225, 2x315, 1x365
Work set: 1x4x405 (didn't have a 5th rep in me)

Green band deadhang pullups: 3x10 (first time I've been able to do 3 sets of 10)

12/10/2009

WU:
5 deadhang pullups (new record, nice - couldn't do 1 six months ago)
Dynamic Stretching and DROM

3 rounds of:
10 pullups (kipping) first round unbroken, second 2 rounds split into 5s and 3s
10 situps
10 pushups
10 air squats

Power clean 4x2
2x80%
2x85%
2x85%
2x80%
180-190-190-180

Clean and Push Press 4x2
2x80%
2x85%
2x85%
2x80%
190-200-200-190 (made first attempt, failed at top of second push press on both of the 200lb attempts)

Jerk (split) 3x3x50%
3x3x115 (est 1rm around 230, but should be way higher obv. Need to work on technique. Worked on adjusting from clean recieving position to jerking position.

Metcon:
21-15-9
95lb OHS
jumping PU (jumping was the Rx, not a sub)
Not sure on time, about 5:20 or so.

A Thought

Having a bad today, and thought of this quote.

"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds."

-Henry Rollins

12/8/2009

WU:
DROM, Dynamic Stretching
3 rounds: 200m row, pushups (prob about 15-20 ea round), OHS w/ 45lb bar (same, 15-20 ea round)

Hang Snatch
3x80%
3x85%
3x80%
I messed up and forgot to switch middle set's weight. Did 3x3x120

Snatch
3x80%
3x85%
3x80%
120-130-120

Gotta remember not to do the other WODs if they are too oly-like... was terrible doing snatches two days in a row. Hard on my shoulders.

Snatch High Pull (from power position)
4x5x80%
Wasn't sure on 100% weight, so just pushed myself and did 165

Metcon:
30 situps
tabata jumping squats
30 situps

12/7/2009

WU:
Jump rope / air squat jumps / jump rope / DROM & Dynamic Stretching / jump rope / 15 pushups / something else

Clean progressions w/ PVC and burgener warmup w/ PVC

Power snatches:
WU:
3x45
3x95
Work sets:
3x145
3x160
3x175(pr) (pressed out my last one a little)

For max reps:
HSPU - 30 on/90 off x 3
Hang Power Snatch, 75lb - 30 on/90 off x 3

32 reps on HSPU with a box (toes on 24" box, body vertical)
51 reps on hps
83 total

12/5/2009 Crossfit Total Day

Crossfit Total Day.
Back Squat - 1 rep max
Shoulder Press - 1 rep max
Deadlift - 1 rep max

*After warm-up, you will get 3 attempts per lift at a 1 rep max. Add up the heaviest weight lifted for each of the 3 lifts, and that is your total. Failed attempts count as one of your 3.

WU: DROM, Dynamic stretching, 2 mins on rower

I'm not going to list all my warmups for today, just 1)what my 1RM was, and then after what the attempts were. Warmed up each movement appropriately.

Squat: 385
385 (tied PR) - 405 (fail, stuck halfway up) - 395 (fail, dropped too deep)

Press: 175
175 (tied PR) - 180 (f) - 180(f)
Just not strong enough to do 180. Whatever.

Deadlift: 455
440 (PR) - 455 (PR) - 465 (fail, couldn't keep back straight so let it go just a few inches off the ground)

Total: 1015

Overall - Super happy with my deadlift PR and with my total. A goal of mine, which for a long time I thought might be impossible, was to get a CFT of 1000, and I got it! Feels good to accomplish a goal like that.

12/3/2009

WU:
Jump rope, DROM, dynamic stretching

2 rounds of moderate:
pushups
box jump
air squats

WOD:

3x3x75% hang clean
175lbs

3x3x75% clean
175lbs

3x5x100% clean deadlift to knees
235lbs

"Mini-Bear"
3 rounds of each weight, no putting down bar between 3 rounds of
power clean
front squat
push press
back squat
pushpress
95-105-115

just under 4 mins, but wasn't really timed since had to run around and find weights

12/2/2009

WU:
45 seconds jump rope
2 mins of DROM, Dynamic stretching

2 rounds of:
45 sec air squats, 15 sec rest
45 sec "hollow hold" (V-shape while laying on back on ground, hands and feet 6" above ground), 15 sec rest
45 sec strict pullups, 15 sec rest
45 sec handstand hold against wall, 15 sec rest

WOD:
Clean Deadlift + Hang Power Clean 3-3-3 (3 reps of clean dead, 3 reps of HPC without setting down bar)

WU:135
185-185-185

then...

6 sets for total time:
5 power clean & jerk
rest 1 minute
*use a weight that is difficult, yet allows you to focus on speed

Used 135
7:09

12/1/2009

Oly WOD (we repeated first day of "Group B" since we didn't have oly last Thursday due to Thanksgiving)

WU:
DROM, Dynamic Stretching
500m row

WOD:
Hang Snatch
3x3x75%
3x3x115

Snatch (start at hang, touch floor and go)
3x3x75%
3x3x115

Snatch-Grip Deadlift
5x4x100%
5x4x185

Snatch Balance
5x3x75%
5x3x115

My lower back was really, really tight at the end. Maybe from heavy back squats a couple of days ago, or just not really being too active in the past week?

Metcon: (used 95lbs for power snatches)
10 power snatches
4 pushups
8 power snatches
8 pushups
6 power snatches
12 pushups
4 power snatches
16 pushups
2 power snatches
20 pushups

6:49