4.29.2010

WU:
DROM, dynamic stretching, bunch of kb cleans and presses (16kg) and pushups.

Oly programming:

Clean
75%x2x4
225#

Snatch Balance
85%x3x4
200#
failed 3rd rep on second set and right hand and knuckles felt weird on last set so cut it short on one rep. On the plus side my left elbow felt ok. Had another chiro treatment on it before today's oly.

Push press
90%x3x3
235#
last set I reracked it weird and dropped it because my wrist felt off after first rep. Wrist was fine, but I just called it there. Felt beat up today.

Metcon:
15 wall ball
9 knees to elbows
12 wb
12 kte
9 wb
15 kte
4:30 something or other

4.27.2010

Got a chiropractic adjustment (back and neck) and some massage/ultrasound on my elbow before oly.  Not sure how effective this will be, but my elbow has not felt better over two weeks. I think I strained a tendon in my elbow.  Hopefully just takes another couple of weeks to heal.

WU:
2 min jump rope
DROM, Dynamic stretching
10 (clean) deadlift, 10 hang power clean, 10 OHS complex
1 round with 45lb bar, 1 round with 95lbs (neither for time)

Oly Programming:
Snatch
75%x2x4
175#
Elbow felt ok.  This would be the movement that would test it.

Jerk off Blocks
84%x3x2
84%x2x2
235#

Back Squat (HBBS)
90%x2x4
355#
These felt heavy today

Metcon:
tabata mash up
95lb push press alternating with 20" box jump, no rest between rounds (well just the 10 second rest).

My push presses were something like 13/13/13/8/8/10

My box jumps were something like 10/10/8/7/6/8

4.25.2010

WU: DROM, dynamic stretching, burgener wu, light c+js

Open gym (not our oly programming, just some max attempts and jerk work):

Clean + Jerk
light warmups
185# x 2 x 1
205# x 1 x 2
225# x 1
235# x 1
245# x 1 (slight pressout on jerk)
255# x F jerk
255# x 1 (PR on jerk)
265# x 1 (slight pressout)
275# x 1( pressout, 10# PR on clean)
275# x F x 3
245# x 2 (F jerk on both)

Jerk off blocks
245# x F
245# x 1
285# x F x 6

Back Squat (HBBS)
285# x 1
315# x 1
345# x 1
365# x 1
385# x 1
395# x 1 (PR)
405# x F
Planned on doing doubles at 90%, just ran out of time.

4.24.2010

WU:
DROM, dynamic stretching
3x10 of ea of
PVC OHS
inchworm with a pushup at eash extension
light KB swing (I think I used 16 or 24, don't remember)

Oly programming:
Snatch
60% x 2 x 1 - 145#
65% x 2 x 1 - 155#
70% x 1 x 2 - 170#
75% x 1 x 2 - 185#
All easy. Left elbow still hurts though, and right wrist was aggravated as well.

Clean & Jerk
60% x 2 x 1 - 185#
65% x 2 x 1 - 195#
70% x 1 x 2 - 210#
75% x 1 x 2 - 225#
Jerk felt fine today. Cleans obv easy at this weight, concentrated on not jumping forward.

Back Squat (HBBS)
77% x 2 x 4 - 325#

4.22.2010

Weight 257, holding steady around 255-258 for the most part.

WU:
2 min jump rope, DROM, dynamic stretching
5-7-9, 3 rounds not for time
inchworm walk out to a pushup
pullups
pvc ohs

Oly programming:
Mid-Hang Clean (power position)
75%x2x4
195#

Clean High Pull
78%x3x4
235#

Push Press
79%x3x4
225#

Metcon:
Three rounds for load and time of:
Back Squat, 3 reps
10 Ring dips (I subbed ring pushups, near ground, since my current max ring dips are 3-4 reps)

I did 325# (high bar) / 3:03
I didn't really push the back squats, was more worried about form/setup.

4.20.2010

WU:
2 min jump rope
drom, dynamic stretching
with a 24kg KB, not for time
3 presses R arm, 3 presses L arm, 6 goblet squats, 9 swings
3 rounds

Oly Programming:
Snatch from Power Position (Mid-Hang Snatch)
65%x2x4
155#
easy, elbow felt iffy but ok to do these

Jerk off blocks
75%x2x4
215#
easy for once

Clean Pull
83%x3x3
245#

Back Squat
80%x2x5
315#
easy

Metcon:
AMRAP in 7 minutes
5 45# DB thruster right hand, 5 45# DB thruster left hand
7 pushups
9 box jumps
Did 30" box jumps first round, subsequent rounds did 20" because I don't like to fall and injure myself.
4 rounds + 5th round of thrusters + 5th round of pushups
Didn't feel very fast.

4.19.2010

WU:
DROM, dynamic stretching
21-5-9, not for time
Air squats
Pushups

Crossfit programming:
power clean:
65% x 4
185#
75% x 2 x 3
205#
Easy.

front squat
80% x 3 x 3
265#
Easy.

Metcon:
tabata mash-up - for max reps: 20 on / 10 off - 24 total intervals
overhead walking lunge, 45lb
strict pull-up
sit-up

170 total reps.

4.15.2010

WU: DROM, dynamic stretching, pushups, dive-bombers, partner wallball, jump rope

Clean
84% (?) x 2 x 4
245#

Snatch Balance
Was supposed to be something like 80% x 3 x 2, x% x 2 x 2
But my left elbow was still messed up and hurt after one set of
190# x 3 x 1

So added one set of 135# x 3 x 1 heaving snatch balance, but that hurt too so just moved on.

Push Press
225# x 3 x 5
I don't recall the percentages, and I think it was 5 sets, but may have been 4.

Front Squat Ladder
Using ~75% of 1RM, do one front squat the first minute, two the second, etc. up to 10 if possible. You can rest the bar in the rack if needed mid-minute, you can rack the bar between rounds as well.

I used 255#

I did 1-2-3-4-5-5 (fail, should have gotten 6)

I tried to game the round of 6 and do 2-2-2, but I didn't leave myself enough time at the end of the minute. Dumb. I never try to game these things, I don't know why I did on this day.

4.13.2010

WU: drom, dynamic stretching, jump rope, 10 inchworms + 2 pull ups every one, 2x5 tuck handstand to handstand.

Oly programming:
Snatch
75% x 2 x 4 - 175#

Jerk off blocks
84% x 2 x 4 - 225#

Clean Pull
93% x 4 x 5 - 245#
I'm probably inadvertently sandbagging my cleans, just like I was my snatches.

Metcon:
3 rounds
Partner resisted banded (around waist) run 50m + 15 jumping (air) squats immediately after, rest a few seconds, then hold band for partner's run

4.11.2010

WU: DROM, dynamic stretching, lots of pvc/bar/light snatches

Snatch 1RM attempts (previous PR was 200# on 1.21.2010, haven't tested 1RM since then)
45# x 5
75# x 5
95# x 5
135# x 3
155# x 2
185# x 1
195# x 1
205# x 1 (PR)
215# x 1
225# x 1(close to or maybe a fail)
225# x 1 (PR)
235# x F x 2
235# x 1 (PR)
Tweaked my left elbow a little on the last rep. Obv very happy with the PR.
Video of all snatches 185#+
Video of 235#

Front Squat (haven't tested in a long time/ever)
135# x 5
185# x 5
225# x 5
255# x 2
275# x 1
295# x 1 (PR)
315# x 1 (PR)
325# x 1 (PR)
Video of above two lifts
330# x F
90% x 2 x 5 - 295#

4.10.2010

WU:
DROM, dynamic stretching, jump rope, inchworms + pushups, dive bombers, pullups

Oly Programming:
Snatch
75% x 2 x 2 - 160#
80% x 1 x 3 - 170#

Snatch Push Press
85% x 4 x 3 - 185#
85% x 3 x 2 - 185#

Back Squat (HBBS)
85% x 4 x 5 - 335#

4.8.2010

WU:
DROM, Dynamic Stretching
15-10-5 (not for time)
PVC OHS, pushups, 24" box jumps

Oly programming:
Muscle Snatch:
75% x 3 x 2 - 135#
78% x 3 x 2 - 145#

Clean & Jerk
75% x 2 x 2 - 205#
80% x 1 x 3 - 220#

Snatch Deadlift
110% x 4 x 5 - 245#

Metcon:
12-9-6-3
Pullups
135lb HBBS

4.6.2010

WU: Jump rope, DROM, Dynamic stretching, Jump rope
15-10-5, not for time, 20 lb wallball, leisurely lunge in place while partner does wallball

Oly Programming:

Snatch off blocks (above knee)
73% x 3 x 2 - 155#
73% x 2 x 2 - 155#

Clean Pull
90% x 5 x 5 - 245#
Had some sort of epiphany after two sets and really "jumped" the bar up much better on the last three sets.

Back Squat (HBBS)
88% x 3 x 3 - 345#
I'm not going to say this was easy, but it was easier than I thought it was going to be.

Metcon:
Tabata (20/10), alternating 32kg kb swing straight into knees to elbows
6 mins total (Wait, 5 mins total? I don't remember.)
About 8 KB swings per round, 7 last
About 6 KTE per round, 5 then again 6 at the end.

4.5.2010

WU:
Row 400
15 pushups, 15 air squats
Clean Progressions, a bunch of cleans and jerks with just the bar

Crossfit Programming:
1. clean & jerk
80% x 2 x 2 - 215# Jerked 2nd rep of 2nd set into my chin. Ugh.
85% x 1 x 2 - 225# Pressed out 2nd jerk. Lame.

2. Front squat 3rm
275# x 3 went up pretty easily, ran out of time to try higher. Probably have 10-20# more in me.

3. 10 total intervals: 30 on / 30 off - alternating movements
strict pull-up
strict ring dip
PUs: 8/5/4/4/3
Ring Dips: 4/1/1/1/0

4/3/2010

Tired today.

WU:
DROM, jump rope, 10 PVC OHS, 10 spiderman pushups, jump rope, 10 PVC OHS, 10 dive bombers

Oly Programming:

Muscle Snatch
70% x 5 - 115#
75% x 3 x 2 - 125#
78% x 3 - 135#
Wasn't really sure what my 1RM muscle snatch was, so just did something reasonable.

Clean and Jerk
70% x 3 x 3 - 185#
75% x 2 x 3 - 200#
Tired during these.

Front Squat
85% x 4 x 5 - 235#
Probably should have done a little bit more, but again haven't tested 1RM in a while. I was estimating off of 275#, but I'm guessing it should be more in the range of 295-315.

7, 5, 4 deadhang pullups at end

4/1/2010

WU:
Dynamic Stretching, DROM
10-7-5, not for time
pvc ohs, situps, pullups

Clean off Blocks (above knee)
70% x 3 x 4 - 185#

Clean High-Pull
84% x 3 x 5 - 225#

Snatch Balance
75% x 3 x 2 - 155#
80% x 3 x 3 - 165#
One miss in there somewhere. Otherwise fine, but my right wrist had some pain.

Metcon:
AMRAP
10 x 24kg kb swings
5 power snatches, 115lbs

With a partner, I started on swings and whoever was doing the swings had to wait for whoever was power snatching. I think metcon snatches like this mess with my form, obv. Which is dumb.

4.5 rounds