Kyle's Weightlifting Log

Collected Training Video

2011-02-03T10:07:00.000-08:00

Saturdays Workout

2011-01-30T09:12:00.000-08:00

Snatch - 135 x 1, 165 x 1, 195 x 1, 225 x 1, 245 x 1

Clean & Jerk - 135 x 1, 185 x 1, 225 x 1, 255 x 1, 285 x 1 (then shoulders started bugging me)

Clean - 305 x 1, 325 x 1

Pause Squats (3 sec pause in bottom) - 350 x 2 x 3

SLDL - 285 x 5 x 3

Hard Week

2011-01-28T09:49:00.000-08:00

This was the last heavy week of my current classic lift cycle. I am feeling beat up, but I know that I have made a lot of significant gains, especially in postural/positional strength, overhead strength and pulling strength. Most surprisingly, I have been hitting big new personal records the last couple weeks in the middle of a very hard cycle, so I am expecting even bigger gains when I am fresh. This weeks workouts included 5 sets of 1 power clean + 1 front squat + 1 clean and jerk @ 125kg (275lbs) and 1 power snatch + overhead squat + snatch at 93kg (205lbs), both of which felt surprisingly easy. After next weeks back off, I will transition into a short Bulgarian cycle and then max out on all my lifts.

Go Here

2011-01-01T09:01:00.000-08:00

Now up and running. Lots more content to come...

http://santacruzstrength.blogspot.com/

Training @ the Cat

2010-12-17T20:53:00.000-08:00

Training at Catalyst - Sept. 2009

Training at Catalyst - Dec. 2010

Recent PR's

2010-11-28T12:10:00.000-08:00

There hasn't been much to report lately, so I stepped away from posting for the last couple months. I have been following programming from Greg Everett over the last 5 months and seen some remarkable gains. I love training the Olympic lifts and I can not wait for what the future will bring.

Currently I am finishing up a 9 week strength cycle which has focused on squats and pulls and I will max out next weekend.

Some recent personal records have been a 375lb Front Squat and a 325lb Overhead Squat. I haven't been hitting the classic lifts much, and when I do it's always pretty light. From those few sessions I know that my positional strength is getting SO much stronger. I expect some big pr's in the snatch and clean and jerk.

Say What!?

2010-10-12T21:25:00.000-07:00

Muscle Snatch - 165lb x 1

Snatch - (155lb, 165lb, 180lb) x 3

Jerk - 265lb x 1

SNPP - 185lb x 5 x 3

Snatches felt great today, the technique changes are really settling in and things fell RIGHT! The jerks on the other hand felt like shit, I had absolutely no leg drive after yesterdays squats.

And It Begins...

2010-10-11T21:03:00.000-07:00

Squat - 319lb x 3 x 10

Snatch Pulls - 231lb x 3 x 2

Snatch Deadlift - 255lb x 3 x 1

Sit Ups - 20 x 5

Pulling True

2010-10-09T18:19:00.000-07:00

Snatch - (165lb, 180lb, 190lb) x 3

Clean and Jerk - (205lb, 215lb, 230lb) x 3

Front Squat - 280lb x 1

Reverse Hyper - x 15

Saturdays are tough because I only have a little bit more than an hour to finish my workout. Been reworking my snatch technique and it is feeling much better, I expect big pr's next time I max out!

Light and Easy

2010-10-07T15:13:00.000-07:00

Muscle Snatch - 135lb x 1 x 3

Overhead Squat - 245lb x 2 x 2

SLDL - 225lb x 5 x 2

Plate Sit Ups 3 x 15 @ 25lbs

The worst part about starting a new cycle is the first week prep period, the volume is low, the intensity is low and all I want to do is lift some heavy weight! I'm sure I will be singing a different tune 5 weeks from now....

Cycle 3 - Week 1 - Day 1

2010-10-06T11:57:00.000-07:00

Front Squat - 110kg x 3 x 4

Clean Pull - 118kg x 3 x 1

Clean Deadlift - 134kg x 3 x 1

Today marks the first day of my new 9 week cycle. Since I gave competing at 94kg a shot and it didn't work out too well (lost 10lb, still didn't make weight and felt weak) I will be competing as a 105kg lifter. What does that mean for me? Lots more milk!

Back Off Sets

2010-09-17T09:57:00.000-07:00

Muscle Snatch
115 x 3 x 3

Power Snatch + Snatch
155 x 2 x 3

Clean
295 x 2 x 1
265 x 2 x 1
250 x 2 x 1

Clean Pulls
335 x 3
320 x 3
300 x 3

Something Like This...

2010-09-12T09:02:00.000-07:00

Jerk -
231 x 3 x 4

Overhead Squat
275x3
242x3
220x3

Snatch Push Press
253 x 5
242 x 5
231 x 5

Back Squat
319 x 5 x 3

Box Jumps 3 x 3

Team Catalyst

2010-09-02T22:27:00.001-07:00

Cycle 2 - Day 1

2010-08-30T15:58:00.000-07:00

Jerk -
225 x 1
245 x 1
265 x 1
285 x 1
310 x 1
320 x miss x 3 (sooooo close every time)

Back Squat -
370 x 5
335 x 5
315 x 5

Push Press
225 x 5
205 x 5
185 x 5

Box Jump 3 x 5

Sit Ups 5 x 20

I'm So Fucking Happy

2010-08-27T17:52:00.000-07:00

this is the song I sang on my drive home from the gym...

Snatch - Max
225lb
245lb
250lb
255lb (20 lb pr)

Clean and Jerk - Max
255lb
275lb
295lb
305lb (pr)

Clean
325lb (10lb pr)

Box Jumps 3 x 5

Mobility WOD

2010-08-25T17:10:00.000-07:00

Halting Snatch Deadlift + Snatch 70% x 5 x 2
165lb

3 Snatch Push Press + 3 Overhead Squats x 5
165, 185, 205, 225, 245lb

Box Jumps 3 x 5 @ 42"

GHD Sit Ups 3 x 15 w/ 20lb vest

then

Made up a couple days of Mobility WODs

Turns out I have really tight calves

Snatch Balance

2010-08-10T20:26:00.000-07:00

Got 135 kg today for a 10kg PR!!!!

Week 8 - Day 3

2010-08-04T22:21:00.000-07:00

Power Snatch + Snatch 75%x2x5
176lb

Snatch Balance 100%x1, 80%x1x3
275lb, 220lb

Sit Ups 4 x 27

Reverse Hyper 3 x15

Program Design

2010-07-30T09:56:00.000-07:00

Like always, wise words from this months Performance Menu

"everywhere you look on the internet, fanatics are smashing through millions of reps of sloppily performed exercises, marred by blood and sweat, to make claims of elite performance. However, if all you’re doing is counting more reps in less time, than you will likely discount the idea of doing better reps for increased performance. More isn’t better, better is better. Taking this into consideration, I recommend performing your high skill movements early in your workout, while maintaining a strong focus on practicing perfect technique. Keeping the bloodbath conditioning limited to low skill, high work output movements at the end of your workout, or on separate days, will provide you with greater work capacity without any deterioration in your well-earned technical mastery. Another concept to consider involves determining to what degree the conditioning you perform today is going to affect your training tomorrow. If I know I have a high intensity squat session planned for tomorrow, for example, I would highly reconsider doing ten rounds of a hill sprint and burpee mash-up today."

Week 7 - Day 1

2010-07-26T15:56:00.000-07:00

Snatch Pulls from the Blocks 110%x5x3
260lb

Back Squat 70%x5, 80%x5, 85%x2, 90%x2, 100%x1
285lb, 325lb, 345lb, 365lb, 405lb

Front Squat 65%x5, 75%x4, 80%x4, 85%x4
225lb, 255lb, 275lb, 290lb

Planks x 2 w/ 90lb
:50, :40

Since Everyone Else Is Doing it...

2010-07-25T21:13:00.000-07:00

I guess I should lay out some goals to keep myself accountable!

By the End of 2010, I want to

Snatch 265lb
Clean and Jerk 330lb
Back Squat 440lb
Front Squat 375lb
Qualify for Americans
Stay healthy

These are simply short term goals, as I think I am capable of much more than this. Sometimes I forget how young I am, and how I have only been training for two years. I am so excited for what the future will bring.

3 Wheels

2010-07-15T09:56:00.000-07:00

Week 6 - Day 1

2010-07-12T16:10:00.001-07:00

Snatch Pulls - 235lb x 2 x3

Back Squat - 265lb x 8, 305lb x 6, 345lb x 4, 365lb x 4

Front Squat - 240lb x 5, 275lb x 4, 290lb x 3, 305lb x 3

Back Extensions 3x10 (w/ 15lb dumbbell)

Strict Chin Ups 3 x10

Update...

2010-07-11T15:56:00.000-07:00

It has been a little over two months since I made the switch over to weightlifting. Boy how time flies! Since then, I have had to adapt to this type of training in more ways than one...

Phyiscally my joints and soft tissue took some time to adapt. I am currently on a strength cycle with a LOT of squatting. My knees and shoulders took a bulk of the thrashing. It forced me to be very consistent in my flexibility and mobility training, foam rolling and icing. I also was swallowing fish oil, creatine, vitamin d, glucosamine and zma by the hand full in the hopes of speeding up recovery times, as well as sleeping as much as possible. Now my body is feeling much better, the heavy days are less taxing and I am more accustomed to this type of workload.

Mentally this type of training is much harder than my old program. Coming from CrossFit Football which was way more varied, I was used to constantly hitting new personal records in every lift and workout. Since my new program is based a lot on percentages, I rarely have the opportunity to hit new pr's. Also, since I am on a strength cycle, even when I do have the opportunity to hit a new pr in the snatch or clean and jerk, I am typically so neurologically fatigued that I sometimes don't even come close to my old pr's.

All of that being said, I am so happy that I made the switch. I have received some top notch programming and coaching, delved into the complexity of the movements, become a better coach because of it, and most importantly gotten much stronger in the lifts.

Catalyst Days

2010-07-02T15:32:00.001-07:00

Catalyst Athletics

Week 3 - Day 4

2010-06-25T14:37:00.000-07:00

Clean Pulls - 90%x3x3
280lb

Back Squat - 60%x10, 70%x8, 75%x8, 80%x8
245lb, 285lb, 305lb, 325lb

Front Squat 60%x5, 65%x5, 70%x5x2
205lb, 220lb, 240lb

SLDL - 3x5 @ 225lb

My New Best Friend

2010-06-25T14:36:00.001-07:00

Chinese DB Row

2010-06-23T16:49:00.001-07:00

Week 3 - Day 1

2010-06-21T16:15:00.001-07:00

Snatch Pulls - 90%x3x3
210lb

Back Squat - 60%x10, 65%x8, 70%x6, 75%x6, 80%x6
245lb, 265lb, 285lb, 305lb, 325lb

Front Squat - 60%x5, 70%x5, 75%x5x2
205lb, 240lb, 255lb

Good Mornings 3x5 @ 170lb

Clean PR

2010-06-19T15:57:00.000-07:00

So this is what it means to become a weightlifter...

2010-06-17T12:47:00.000-07:00

Yesterdays workout included 3 sets of 10 Chinese db rows with 100lb. After each set I felt like I had done fran, I guess I knew this day would come...but already!?!

Video Taping

2010-06-16T19:20:00.000-07:00

After doing about a million snatches and clean and jerks in the last couple years, one thing has become very apparent to me, and that is how amazingly complex these two movements really are. After my first visit to Catalyst Athletics about a year ago, and getting a couple simple cues and explanations about mechanics, that gave me plenty to work on for the last year. However, after recently starting to videotape training sessions, it is amazing how much insight it can give about technique or lack thereof in ones own training.

For instance, I truly believed that I had a good starting position, and led with my chest up on my first pull of the snatch. However, after watching one heavy training session it became very clear that was not the case.

Here are my two training sessions, in the first training session, everything is a mess. The second training session, I used what I had learned from that footage, made the necessary corrections and fared much better...

Putting It All Together

2010-06-16T09:03:00.000-07:00

What I've Been Up To

2010-06-13T12:18:00.000-07:00

Video by Jocelyn Haynes

Weightlifting: Day 3

2010-06-02T15:24:00.001-07:00

Workout -

Clean and Jerk 65% x 2 x 3 @ 185lb

Snatch Pulls 100% x 2 x 3 @ 230lb

Overhead Squat Heavy Single
245x1
265x1
285x1
305xfail (missed the jerk)

Front Squat 88% x 2 x3 @ 295lb

3 x max strict pull ups
12/12/10

I am loving my new life as a weightlifter. What is most surprising is how little I miss metcons. Moving heavy weight around is just so much fun, I don't think I will ever get bored of it. This week so far has been a transitional phase, and I will begin my new program on Monday. My joints are getting used to all the volume, and I have a bit of inflammation in my shoulders and knees, but nothing to be worried about. My new goal is qualifying for Americans in December!

Four Wheels...No Big Deal

2010-05-31T21:33:00.000-07:00

Today marks the end of a long journey, and the real reason that I started the Crossfit Football program nearly 10 months ago. Today I squatted 405lb (high bar of course), proving once again that I am stronger than Golden, even at the "slow" lifts as he likes to call them... And I am sure he will come up with some clever excuse to why he can't squat as much as me, like flexibility, or nutrition or the countless hours of video games he plays a day....but when it comes down to it you can either squat 405 or you can't.

I Always Knew This Day Would Come....

2010-05-29T12:53:00.001-07:00

Strength -

Work up to a Heavy Single in the Snatch:
95x3
135x2
155x1
175x1
195x1
205x1
220x1
230x1
235x fail, but just barely

3x20 Glute Ham Developer Sit Ups

3x20 Back Extension with 15lb bar and 1 sec pause at top

I am now a weightlifter...

First Series

2010-05-28T00:01:00.000-07:00

Strength -

Bench Press 8x3 @ 65% of 1 RM (45 sec rest)
All sets done at 190lb, felt strong and fast

Strict Chin Ups 3 x 15
15
15
12/3

WOD -

For time:

5 Hang Power Cleans 185 lbs
Sprint 100 yds
Rest 40 seconds
10 Push Press 135 lbs
Sprint 60 yds
Rest 30 seconds
20 Kettle Bell Swings 2 Pood
Sprint 40 yds
Rest 20 seconds
40 Ball Slams 35 lbs
Sprint 20 yds

time - 4:25

This was a really fun workout! I was most surprised by how easy the 185lb hang power cleans felt, but everything today felt light, fast and all movements were done unbroken. Going into the workout, I was a little unsure about how the ball slams would be after everything else, especially since I had to scale them up 5lb. Once I got to them, I banged out 20, and it wasn't too bad, so I just hit all 40 straight. By the last sprint my legs definitely felt like jello!

Be Athletic

2010-05-27T08:57:00.001-07:00

Strength -

Front Squat - 3, 3, 3, 3, 3
245x3
265x3
285x3
305x3
325x3 (pr)

WOD -

Complete as many rounds as possible in 20 minutes:

Max Rep Supine Ring Pull Ups (strict, ring touches chest)
5-10-5 shuttle x 2 (recover b/w to allow for full intensity)

total reps - 110

I was happy to hit a new pr in my front squat triple. Even though my whole body is wrecked from the heavy lifting earlier this week, I was able to tweak my technique a little, and the weight for my final triple actually felt easy. I realized I was dropping into the bottom position too quick and losing correct positioning, usually resulting in my upper back rounding and my elbows dropping. This time I focused on descending slow, maintaining position into the bottom and then leading up with my elbows fast.

The DWOD was a perfect blend of my weaknesses, Change of direction, and horizontal pulling! I made sure to take full recovery to allow maximum intensity on the shuttles which ate away quite a lot of time. The shuttles were definitley a rough sub, they gassed me. The supine ring pull ups were very hard, and I focused on maintaining good form instead of kipping which is what usually results when I fatigue.

Words of Wisdom

2010-05-26T11:07:00.000-07:00

From the upcoming issue 65 of the Performance Menu:

The idea of training every day fitness clients like elite athletes sounds nice, but the reality is that these people are not elite athletes, and training people is not a conceptual endeavor—there are very real issues to contend with, and very real possibilities of injury and slowed or absent progress when trying to implement inappropriate programming.

Catalyst Athletics

Snatch Complex

2010-05-25T12:04:00.000-07:00

Strength -

Deadlift 5RM

365x5 (5th rep was a bit sloppy)

DWOD -

Complete 5 rounds:

3 Power Snatches
3 Snatch Pulls
3 Power Snatches

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Rest 120 seconds between sets.

Loads -

1) 150

2) 155

3) 160

4) 160 x 1 penalty

5) 150

My back was feeling pretty tired from the squat 5x5 yesterday, but I was still confident that I would pr with good form on my deadlifts today. I was able to get all 5 reps at 365, but the last rep there was some slight rounding, and I also let the bar come away from my body, so my body twisted as I stood up with the bar. Next 5RM I will only make a 5 pound jump to ensure proper form.

The workout was a fun one today. I decided to start heavy and try to move up in small increments, instead of going super light and trying for one max set. The deadlifts definitely fatigued me for this one, and I didn't feel as powerful as usual. On my fourth set I failed on my last rep! I was bummed. After that I knew that I didn't have much left in me so I bumped the weight back down for the last set.

Bad Boy Open

2010-05-24T21:19:00.000-07:00

120 kg

130 kg

Back to my Comfort Zone

2010-05-24T15:49:00.000-07:00

Strength -

Back Squat 5x5 (resetting)
335x5
335x5
335x5
335x5
335x5

Press 5x1
190x1
180x1
180x1
180x1
180x2 (because I could)

DWOD -

Complete as many rounds as possible in 12 minutes:

5 Pull Ups
10 Push Ups
15 Double Unders

rounds - 16 + 4 pull ups

First day back on program and it feels good. Hit the back squats which felt easy, then got to the press. I was able to struggle through 1 rep @ 190 then failed a couple times before I deloaded to 180. By the last set I was feeling really strong and busted out 2 reps easily. Maybe I just needed to warm up more...

This wod was a nice easy workout. My shoulder got a little fatigued by the end but the double unders didn't slow me down too much and I am happy with my score. I think 18 rounds is a good goal to shoot for next time.

My First Weightlifting Meet...

2010-05-23T22:53:00.000-07:00

I participated in the Bad Boy Open this weekend, my first weightlifting meet, and I can not say enough good things about it. Everyone there was super friendly and supportive and it was a blast.

Being that it was my first Olympic lifting meet, I had no expectations going into it. Ideally I would make at least one attempt of each lift so that I would have a total. I set the bar fairly low, with numbers I should be able to hit easily on my first attempts. Secondly, I wanted to do the classical lifts, rather than the power variations which do in Crossfit Football. All in all I went 5 for 6 with a total of 220 kg. The breakdown was

Snatch 85 - 90 - 95x (missed but just barely)

Clean and Jerk 120 - 125 - 130

Afterwards, Rob Earwicker from FIT Barbell Club who was handling me for the competition (and a good thing he was or else I wouldn't have had the slightest clue) had me go into the warm up area and attempt 135kg for a clean and jerk and 140 kg for the clean. With my adrenaline still soaring from the competition and no idea what weight was on the bar, I cleaned the weights rather easily and ended up pr'ing by 13lb at 308lb. I can't wait to sign up for my next meet!

Bench 1RM

2010-05-21T15:20:00.000-07:00

Strength -

Bench 1RM
290x1
300xfail

As soon as I started driving 300 pounds off my chest, I honestly thought that it was in the bag. 290 felt fairly easy, and I am confident that next time I max out I will hit 300 easily. I'm just happy that I am finally seeing some progress in my bench and press.

Split Jerk Technique work

After the bench I worked on some Jerk technique at super light weights. I am not this type of training and all the volume of olympic lifting I have been doing lately so I have some inflammation in my elbows and shoulders. Afterwords I iced and gulped down some fish oil. I will take tomorrow off and the competition is on Sunday. I can't wait to get back on a normal schedule.

Winding Down

2010-05-20T14:07:00.000-07:00

Strength -

Snatch Single -
185x1

Clean and Jerk Single -
285x1

Front Squat Single -
335x1

WOD -

1000 m row

time - 3:06.7

Prep

2010-05-18T10:56:00.000-07:00

Strength -

Snatch 1, 1, 1, 1, 1
175x1
185x1
195xfail
205xfail
205x1

Clean and Jerk 1, 1, 1, 1, 1
225x1
245x1
255x1
265x1
275xfail

Weighted Chin Ups 1 RM
88x1
103xfail

WOD -

Complete 7 rounds:

Max Rep Weighted Chin Ups with 50% of 1 RM
Sprint 50 yards

Load - 45lb

Reps - 9/7/6/6/7/5/7 = 47

then...

Complete as many rounds as possible in 15 minutes:

3 Any Way Overhead - 75% of body weight
6 Push Ups
9 Full Glute Ham Raises

Load - 155lb

Rounds - 13 rds + 3 overhead, 1 push up

Trying to get ready for this weighlifting meet this weekend. In a hurry I am trying to get comfortable doing the full lifts, and split jerking which has always been a weakness for me. Yesterday started off a little rocky, I was rushing the bar off the floor and missing in front on the snatch. Today I was able to fix that up and started hitting some nice lifts. On the clean and jerk, I am greatly limited by my jerk, and my complete inability to drop under the weight. The clean on the other hand feels great, even though it is the first time I have full cleaned in about a year! The beauty of the Crossfit Football is I have a great 2nd pull from all the power variations.

By the time I got around to the CFFB wods I was already kinda beat. I didn't even get close to my 1RM in the weighted chin up so the workout was pretty easy. I took about 2 mins rest between each round so I could go full intensity on the sprints.

By the time I got around to the second workout, I was beat and kind of over it. I was able to manage a little over 13 rounds, the only limiting factor being the GHR, the overhead and push ups were super easy, but by the end my hamstrings and back were on fire! I would like to think if I hit this one fresh I could do better...

Changing Things Up a Bit

2010-05-17T00:01:00.000-07:00

Strength -

Snatch up to 205

Clean and Jerk up to 275

Clean up to 295

Full Glute Ham Raises 2x15

Looks like me and Joc are gonna be competing in the Bad Boy and Bad Girl Open this weekend, so I will be switching up my training and supplementing more O-lifting. EXCITED!

Goals Revisited

2010-05-16T19:51:00.000-07:00

I was thinking back to the beginning of the year when I set my training goals for 2010. It occurred to me that not even half way through the year I had accomplished almost all of them. Here is what they were

Power Clean - 300 lbs
Back Squat - 405
Bench Press - 315
Deadlift - 475
Press - 195
Snatch - 225

With that in mind, I wanted to set some new training goals for the rest of the year.

Power Clean - 315 lbs
Back Squat - 455
Front Squat - 405
Overhead Squat - 335
Bench Press - 335
Deadlift - 455 w/ perfect form
Press - 215
Snatch - 255
Clean and Jerk - 315
Strict Chin Ups - 25

All of this while improving my conditioning! Looks like I will have my work cut out for me...

Butt Blaster

2010-05-15T00:01:00.000-07:00

Strength -

Snatch Heavy Single - 225lb (pr)

Pull Up Ladder

Start the clock, on the first minute do 1 pull up and rest. At the beginning of the second minute do 2 pull ups and rest, at the beginning of the 3rd minute do 3 pull ups and so on....continue till you can not finish.

Minute reached -18

Total reps - 171 reps

WOD -

6 rounds for time:

12 Barbell Walking Lunges @ 40% of 1 RM Squat (6 each side)
Sprint 200 meters

*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
*make sure to step out into a long enough lunge where your front knee is even with your front toe.

Load - 155lb

Time - 10:28

Started off by working up to a heavy single in the snatch, I'm gonna try to start incorporating some supplemental olympic lifting work where I can fit it in. Again I was attempting 230, but just couldn't get it, I was frustrated to say the least.

I then hit the wod first because of time constraints. I have done this one before, but at 130lb and had a hiccup when I strained my quad during the middle of it. This time, 25lb heavier I was still able to beat my old time. I can already feel the effects tho, and I know that my butt is gonna be SORE tomorrow.

Damn, I wanted to use straps sooo bad!

2010-05-14T00:01:00.000-07:00

Strength -

Power Clean 3, 3, 3, 3, 3
225x3
245x3
265x3
285xfailx2

WOD -

Complete 5 rounds of the following:

3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings

*Perform at 60%-70% of 3 RM Power Clean

*Rest 2 minutes between rounds

weight used - 185lb
times - :48/:45/:43/:44/:45

Funny thing happened today, I was totally ruined by the power cleans, I guess that after all of yesterdays volume I was a little tired, and I couldn't even get 285lb once, which is usually easy! After failing so miserably, I decided to go 10lb lighter on the metcon than last time because I got ruined on rounds 4 and 5, but today 185 felt soooo easy, especially the overhead which I normally struggle at! I was happy with the consistency between rounds, and feel confident that 195lb will be a walk in the park next time.

Intervals

2010-05-13T00:01:00.000-07:00

Strength -

Back Squat 5x5
325x5x5

Bench Press 5x1
285x1x5

Bent Over Row 3x12
155x12x3

WOD -

Complete 5 rounds for time of:

Sprint a 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings 2 Pood
16 Push Ups

*Rest 1 minute between rounds.

times - :40/:39/:39/:39/:39

Today was my first day of resetting on my back squat, it felt super easy and I was able to maintain relatively short rest periods, which is good considering I normally take way too long to rest between sets.

Bench felt really good today, hit my 1RM for 5 singles pretty easily. On track for 300 soon! Bent over rows were really light, but since I never do them I started out conservatively. Focused on keeping strict form, and not hitching the weight up. Rows are a big weakness, so I hope we see more of these...

The workout was definitely a rough one. Legs got very heavy by the end, and my glutes were on fire! What the hell is up with my first round being the slowest!? Otherwise happy with the consistency between rounds

Playground

2010-05-11T00:01:00.000-07:00

Strength -

Power Snatch 5, 3, 3, 2, 2, 1, 1, 1
95x5
135x3
155x3
175x2
195x2
210x1
215x1
220x fail (barely missed)

Strict Pull Ups 3 x 15

WOD -

Max Distance Broad Jump

*you have 10 attempts to complete your max broad jump
*jump and record longest distance

best 8'5"

Didn't have much explosive power after the snatches (pr is 8'11")

then...

Complete 20 rounds of:

Sprint 10 yards

*rest 10 seconds between rounds
*run with maximal effort

All sprints untimed, felt slow by the end.

After the power snatches I attempted snatching 230 a number of times, and barely missed. I pulled it plenty high, and got under it easily but something went wrong each time, I'll get it no problem next time...

Back on Track

2010-05-10T19:30:00.000-07:00

Strength -

Front Squat 5x1
335x1
335x1
335x1
335x1
335x1

Press 5x5
170x5
170x5
170x5
170x5
170x5

Strict Ring Dips 3x12

WOD -

As many rounds as possible in 8 minutes:

3 Deadlifts 315 lbs
5 50 lbs Dumbbell Box Jumps 24"

*Perform box jumps with a 50 lbs DB in each hand.
*You have to land with both feet on the box and finish with hips fully extended to count as a rep.

rounds - 7 + 3DL, 1 Box Jump

Tried to take it easy on my first day back. Front Squats were done at my 1 RM and got easier throughout the set. Press is a new PR and ring dips felt easy.

Cruised through the metcon cause I'm still a little beat up form the weekend. Low back tightened up pretty good by the end, but I think that 9 rounds is doable on this one.

Change Up

2010-05-06T00:01:00.000-07:00

Strength -

Split Jerk 1, 1, 1, 1, 1
265x1
275x1
285x1
290xfail
290x1 (easy)

Strict Chin Ups 3 x max reps
18/14/12

WOD -

For time:

30 Back Squats @ body weight (205lb)
1000 meter row
30 Burpees

time - 6:50

Sprints

2010-05-04T00:01:00.000-07:00

Strength -

Deadlift 5 RM

355 x 5 (pr w/ perfect form)

Supine Ring Pull Ups 3x12

WOD -

Complete the following sprints:

2 x 100 Meter Sprints (rest 45 secs between efforts)

Rest 45 seconds then...

4 x 50 Meter Sprints (rest 30 secs between efforts)

Rest 30 seconds then...

8 x 20 Meter Sprints (rest 15 secs between efforts)

Sprints were untimed but feeling really good today. Spent a little extra time warming up and stretching my groin before and as of right now am feeling great. This was the perfect combo of long/medium/short sprints and I was able to maintain good intensity on each effort.

Really excited about deadlifting, this weight felt really easy coming off the floor, which is where I usually have trouble, and I was able to maintain a good flat back position. I am also making a point of not doing touch and go reps, since they are easier I feel they are a cheat version.

I feel my back is my weak point right now, I have really been looking forward to deadlifting (thats a first!).

Less than a Week!

2010-05-03T00:01:00.000-07:00

Strength -

Back Squat 5x5
360x5
360x5
360x5
360x3
360x skipped

Press 5x1
185x1
185x1
185x1
185x1
185x1

WOD -

Complete as many rounds as possible in 10 minutes:

5 One Arm KB Snatch (RT) 2 pood
5 One Arm KB Snatch (LT) 2 pood
5 Push Ups

rounds - 12 + 5 RT & 1 LT

With less than a week until the southwest regional, I have never felt better. My body feels healthy and my sleep, nutrition and supplementation are dialed in. I PR almost every workout and feel confident in my abilities. I can't wait to find out what the workouts will be.

I knew this day would come, I have stalled in my back squat linear progression. Easy fix though, I will reset to 90% and build back up. It always seems like when one thing is going great, another is lagging. And with that being said, all of my pressing movements are feeling outstanding. 185 in the press today felt easier than 180 did a couple of weeks ago.

The metcon certainly took me by surprise... I knew that the KB snatches would be hard, but I didn't expect it to wind me so much. I got through the first 8 or 9 rounds easily, but each round after got exceedingly harder both mentally and metabolically.

I love the look of this!

2010-05-01T00:01:00.000-07:00

WOD -

Complete 7 rounds for time of:

3 Deadlifts 315 lbs
6 Handstand Push Ups
9 Box Jumps 24" box

time - 5:50

This was a great workout! I was able to get all of the HSPU easily unbroken, and keep a steady pace through the other movements. My goal todays was not letting the deadlifts slow me down. I definitley have room to improve on this workout, but I am happy with my time.

Clap Your Hands!

2010-04-30T17:52:00.000-07:00

Strength -

Power Snatch 2, 2, 2, 2, 2, 2, 2, 2
95x2
135x2
155x2
175x2
195x2
200x2
205x2
210x fail

After DWOD: 3x12 Full Glute Ham Raises

WOD -

As many rounds as possible in 15 minutes:

Max Rep Clapping Push Ups
Sprint 1/2 Gasser

Rounds - 14.5

Reps - 133

I was a little shocked with how easy the snatches felt today. I was gunning for 200, got it easy then also got 205. I think that 210 would have been there if I hadn't done so many reps before it. And in case my chest wasn't sore enough from yesterdays workout, I did another 133 clapping push ups for good measure.

The GHR's were tougher than usual, last set I had to break it up into 9 and 3. Seems like the theme of this week is to beat me down with lots of volume!

It's days like today I wish I didn't weigh 210...

2010-04-29T00:01:00.000-07:00

Strength -

Back Squat 5x1
395x1
395x1
395x1
395xfail
395xskipped

Rack Jerk 1, 1, 1, 1, 1
255x1
275x1
295x1
305xfail
305xfail

WOD -

The Volkswagen

21, 15, 9 reps of:

Bench Press @ body weight 210lb
Pull Ups

time - 7:55 (pr)

I hit a new 1Rm PR on my back squat for the 5x1. The first 2 reps were pretty easy, but by the 4th my low back was failing and I couldn't keep my chest up. Low back strength is an obvious weak point for me and I'm worried its gonna start holding me back on my squats.

After the heavy squats I didn't have much drive so I wasn't able to pr on the rack jerk, I'm still happy with 295 though.

Lastly, because I have gained weight I had to do todays workout 15 pounds heavier than last time, but I still pr'd by over 2 minutes! Watch out Golden...

Oh Hell...

2010-04-27T00:01:00.000-07:00

Strength -

Press 8x3 @ 65% of 1 RM (45 seconds rest)
*work on moving the bar as fast as possible

All sets done at 120lb, felt fast and powerful

Weighted Pull Ups 1, 1, 1, 1 ,1, 1, 1
45x1
61x1
70x1
88x1
105x1 (pr, but with a little leg pump near the top)
115xfail
105xfail

WOD -

Complete 10 rounds:

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.

total - 3,151

This is definitely one of the hardest workouts I have ever done. Today I came in with the a positive attitude, confident in my ability to beat my last score, even though my body felt like a wreck. Like I predicted my quads are the sorest they have been since doing "karen", and my hamstrings and glute still are tender to the touch.

I fell way short of my goal, the first round I knew I didn't have it in me. My legs just wouldn't drive like I knew they could... I was defeated. I believe this is the worst effort I have put forth on this workout to date, but after over 2 years of Crossfit workouts under my belt, I have come to terms with the fact that you can't PR every workout... and thats ok.

First my Hammies, Now my Quads...

2010-04-26T00:01:00.000-07:00

Strength -

Overhead Squat 5x1
290x1
300xfail
300x1 (only to parallel)
300x1
300x1

After WOD:

3x12 Full Glute/Ham Raises

WOD -

Complete 3 rounds of:

Max Rep Front Squat 155 lbs
Bear Crawl 20 yards

time - 5:23

reps - 70 reps (40/15/15)

Another day of killing my legs. Yesterday I woke up with majorly sore glutes, hamstrings and lower back. After todays workout my legs won't stop shaking, I havn't felt like this for a LONG time.

I was really stoked to hit 300# on the OH squat, and not just once but twice. After going for 290, I knew I had 300 in me, it just took me a few tries to lock it in. Next time 315 :)

I Need a Rest Day!

2010-04-24T08:42:00.000-07:00

WOD -

Death By Tabata

Perform:

Alternating Tabata Deadlift and Burpee

Professional - 275 lbs

Collegiate/Amateur - 185 lbs

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

*The entire workout should take 8 minutes.

reps - 142

Strength -

* To be done after DWOD

3 x 15 Weighted GHD Sit Ups

Done with a 12lb medball

I was not feeling it today, especially any workout that promises certain death. This week has been a ton of volume and heavy lifting, not to mention I strained my groin doing the sprints yesterday, I am feeling plain worn down.

Volume

2010-04-23T08:53:00.000-07:00

Strength -

Power Clean - 3, 3, 3, 3, 3
205x3
225x3
255x3
285x2 (epic battle)
300x fail

Weighted Chin Ups - 3, 3, 3, 3, 3
45x3
53x3
61x3
70x3
75xfail

WOD -

Complete the following sprints:

2 x 20 Meter Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...

4 x 30 Meter Sprints (rest 30 seconds between efforts)

Rest 30 seconds then...

10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

Sprints done but untimed.

Really fought to get the 285 power cleans, but will get them for sure next time.

Harder than it Looks

2010-04-22T00:01:00.000-07:00

Strength -

Back Squat 5x5
355x5
355x5
355x5
355x5
355x3 CRAP!

Bench Press 5x1
280x1
280x1
280x1
280x1
280x1

WOD -

Complete 3 rounds for time of:

8 Muscle Snatches 135 lbs
10 Ring Dips
12 Toes to Bars

time - 4:26

I knew that the 5x5 squats were gonna be hard, but I was confident I would get all my sets...I failed. At least this time I didn't give up, on rep 4 of my last set, my hips rose to fast and my chest dropped, I couldn't recover from it.

On the bright side, I am finally seeing some improvement in my bench again, and 280 was easy! I am back on track baby!

I love how Welbourn keeps things interesting in his programming. I had never done muscle snatches at a heavy weight, so going into todays workout I was a little nervous. To my delight I picked up the movement quickly and was able to clock a pretty good time!

Smoked!

2010-04-20T00:01:00.000-07:00

Strength -

Power Snatch 8x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2

WOD -

Complete 8 rounds for time of:

10 Sledge Hammer Strikes RT
10 Sledge Hammer Strikes LT
5 Weighted Pull Ups 50 lbs

time - 9:32

then...

8 x 20 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

All sprints done but untimed.

Going into today I was feeling smoked from everything we did yesterday. This was the second day in a row with a lot of volume. I can't wait for my rest day.

Revisited 190 for the power snatches and got 'em this time. It was feeling off at first, and Joc said that I was starting my 2nd pull early, so I was patient and it felt better and easier immediately (imagine that!).

I struggled a bit on the workout. Pull ups, not to mention weighted ones are a weakness of mine, I am WAY stronger at chin ups. I was also having some trouble with keeping the weight positioned right during the pull ups, it felt awkward...

The sprints were good and fast, I really like the flying starts

Imbalance...

2010-04-19T00:01:00.000-07:00

Strength -

Squat 5x1
385x1
385x1
385x1
385x1
385x1

Press 5x5
165x5
165x5
165x5
165x5
165x5

WOD -

Perform as many rounds as possible in 15 minutes:

5 One Arm DB Thrusters RT 50 lbs (scaled down to 45lb, heaviest we have)
5 One Arm DB Thrusters LT 50 lbs
7 Push Ups
9 Box Jumps 24" Box

rounds - 14 rds + 5 RT, 5 LT, 2 Push Ups

Was super stoked to hit the 5x1 squats at my 1RM on Back Squat, they all went up pretty easy. This means I can definitely squat over 400#! Revisited 5x5 press at 165# (I failed on it last time) and again they all were pretty easy.

The WOD on the other hand kicked my ass! Me and Golden went head to head, so I knew I couldn't slow down cause he would pass me up so I just focused on keeping an even pace. Thrusters on the left were awkward and the combo of 1 arm thrusters and box jumps really made my back tighten up. I really wanted 15 rds...next time.

Max Out

2010-04-17T08:50:00.000-07:00

Strength -

Heavy Single in Snatch
195x1
210x1
215x1
220x1

WOD -

Complete the following sprints:

2 x 20 Meter Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...

4 x 30 Meter Sprints (rest 30 seconds between efforts)

Rest 30 seconds then...

10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

3x12 Full Glute/Ham Raises

3x20 Toes to Bar

Wanted to max out in the snatch today, and hit a 15 lb pr! Maybe has more in the tank but I wanted to end on a high note. I did all the sprints untimed but everything felt good today. My starts were feeling a lot smoother than last time.

Finished with the toes to bar and GHR, which I had never done before, but I love them!

Why is Power Cleaning 280 easier than Deadlifting it?

2010-04-16T00:01:00.000-07:00

Strength -

Power Clean 3, 3, 3, 3, 3
200x3
220x3
240x3
260x3
280x3 (pr)

WOD -

Complete 5 rounds of the following:

3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings

*Perform at 60%-70% of 3 RM Power Clean

*Rest 2 minutes between rounds

Load - 195#
Round Times - :56, :59, 1:05, 2:04, 2:09

Really stoked with my new power clean 3 rm, however that meant that the workout would be really heavy. I fell apart on the last 2 rounds and really struggled with going overhead and the good mornings. It was a lot heavier and harder than last time when I did this one @ 165lb.

What is the Intention?

2010-04-15T00:01:00.000-07:00

Strength -

Front Squat 3, 3, 3, 1, 1
290x3
305x3
320x3 (pr)
335x1
340xfail

Bench Press 10x3 @ 55% of 1 RM (45 seconds rest)
*work on moving the bar as fast as you can
all sets done at 155#...easy

WOD -

Complete 5 rounds for time of:

10 Ring Dips
10 Pull Ups
Sprint 1/2 Gasser

time - 4:18

I struggled with todays front squat workout because I really wanted to find out what my 1rm was, but I knew that the workout called for each set being relatively heavy. When I hit 320x3 I knew that my legs were gassed but I managed to get 335 and barely missed 340.

The workout was easy, all the pull ups were unbroken, and I only broke up the ring dips twice.

This is Gonna Be Hard...

2010-04-13T00:01:00.000-07:00

Strength -

Deadlift 5 RM
345x5

WOD -

Complete as many rounds as possible in 15 minutes of:

10 Supine Ring Pull Ups
10 Push Ups
10 Ball Slams 40 lbs

rounds - 12 rds + 2 SRPU

I finally can say I look forward to doing deadlifts! Jocelyn said that all of my reps were PERFECT, I am also resetting for each rep so I don't get any "bounce", and I can focus on pulling off the ground which is the hardest part for me.

I knew this workout was gonna be hard, but damn! The supine ring pull ups kicked my ass. I was hoping to get 13 rounds, but couldn't muster it up. In my defense however, I did have to spend about 30 seconds readjusting the rings in the middle of the workout...

WOD # 2

AMRAP 10 min

5 Muscle Ups

50 Double Unders

rounds - 4 + 5muscle ups and 9 double unders

Surprise!

2010-04-12T00:01:00.000-07:00

Strength -

Back Squat 5x5
350x5
350x5
350x5
350x5
350x5

Press 5x1
180x1
180x1
180x1
180x1
180x1

WOD -

Complete 10 rounds of:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*This time around go as heavy as possible.

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Weight Used/Penalties - 70lb kb with no penalties

I am gonna be honest, i thought that these 5x5 would be a lot easier after the cluster squat cycle but they were still hard! I am just glad that I didn't go up to 355 like I planned. On the press I hit a new 1 rep pr with 5 singles at 180, some of them felt pretty easy actually!

The workout was tougher this time around, and I just couldn't man up to use the 88lb kettlebell. The KB is super awkward and pulls you to one side. Maybe someday we will get some heavy dumbbells at this gym...

Lastly, I am featured on www.crossfitfootball.com today, check it out!

Hammer Gone Bad Revisited

2010-04-10T00:01:00.000-07:00

WOD -

Hammer Gone Bad

Complete 3 rounds of the following of:

Sledge Hammer Strikes Right - 1 minute
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute

*Rest 1 minute between rounds

*Score total reps per round.

total - 357 (25 rep pr)

I am just happy that I pr'd today! I have been sick the past 4 days so I wasn't looking forward to this workout today, but I improved a lot on the box jumps since last time, so that helped a lot.

Suicides

2010-04-09T00:01:00.000-07:00

Strength -

Power Clean 3, 3, 3, 3, 3
225x3
245x3
265x3
275x3 (pr)
280xfail

Towel Pull Ups 3 x Max Reps
20/15/17

WOD -

Suicide Runs

Complete 3 rounds of:

50 yard Suicide Runs

*rest 120-180 sec between efforts

rd 1 - 1:02

rd 2 - 1:04

rd 3 - 1:07

Flying Start

2010-04-08T00:01:00.000-07:00

Strength -

Front Squat 5RM
310x5 (pr)

Bench Press 5RM
260x5 (but needed a spot on last rep...technique was a little funky)

Dips 3x12
done strict on rings, all unbroken and easy

WOD -

Complete the following sprints:

2 x 20 Meter Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...

4 x 30 Meter Sprints (rest 30 seconds between efforts)

Rest 30 seconds then...

10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

All the sprints were done but untimed. I felt slow on my starts today

Finished with:

150 Double Unders for time

time - 1:42 (huge pr)

I have really been trying to get comfortable with double unders. I recently got a really good rope and have found a rhythm that I can maintain well. Did today's workout in 3 sets of 50 unbroken double unders, and I am very happy with my recent progress.

I Ain't Gonna Round!

2010-04-06T00:01:00.000-07:00

Strength -

Power Snatch 8x2
190x2
190x2
190x2
190x1
190x1
190x1
190x1
190x2

WOD -

Complete as many rounds as possible in 15 minutes:

5 Deadlifts 315 lbs
10 Toes to the Bar

rounds - 9 + 3 deadlifts

Today something funky was going on with my power snatches, I didn't feel like I had a lot of drive and Sam said I was turning my head to the right on the third pull. That being said, of my 4 misses two were very close so I think it was more of a technical issue.

The workout was a tough one for me. My main focus today was maintaining good form on my deadlifts, and they all were solid according to Joc. Going in my goal was 9 or 10 rounds, so I am happy with my effort.

DB Complex

2010-04-05T00:01:00.000-07:00

Strength -

Squat 3x10 @ 70% of 5 RM
245x10
245x10
245x10

Press 5 RM
167x5 (pr)
172x4

WOD -

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

DWOD with 70lb Kettlebell, no penalties

Squats were nice and easy. After three weeks of tons of volume at a heavy weight, its nice to have a deload period. The big triumph of the day however was my press. I had been in a bit of a slump for a while, but today everything was feeling easy! I am confident that if I hadn't worn myself out with 167lbs I would have gotten all 5 reps at 172. And yes, I did use my AMAZING fractional plates!!!!!

By the end of the metcon it got really hard. I think that was partly due to the fact that the kettlebell was a lot more awkward than a dumbbell would have been. Grip wasn't really trouble, but the push press on my left side was HARD by the 9th and 10th round. Unilateral work is HARD...

Saturday

2010-04-03T00:01:00.000-07:00

WOD -

Complete for 3 rounds for time of:

15 Dumbbell Thrusters 45 lbs
500 meter Row

time - 7:19

This workout was a straight up quad/lung burner. I was hoping to go sub 7 minutes, but I think that would be pretty hard. Thrusters were unbroken, and all the rows were around 1:46 or less.

Flight Simulator

2010-04-02T00:01:00.000-07:00

Strength -

Power Clean + Power Jerk 2, 2, 2, 2, 2
225x2
245x2
265x2
275x1+1 Power Clean (missed 2nd power jerk)
280x1 (missed on 2nd power clean)

Deadlift 1, 1, 1, 1, 1
315, 335, 345, 365, 385 (PR)

Supine Ring Pull Ups 3x15

WOD -

OPT Flight Simulator
Unbroken Double Unders
5-10-15-20-25-30-35-40-45-40-35-30-25-20-15-10-5

This is the first time that I have done a heavy clean and jerk since we moved from Golds over a year ago. It felt good to put some heavy weight overhead. The power cleans all felt good but the heavier sets I started to press out some of the jerks.

On the deadlifts I hit a new 1 RM with good form. I feel much better about this new approach to deadlifting and good things will come from it.

Because of the weather I couldn't do the suicides which were programmed, so I worked on double unders. I hit a good rhythm by the set of 35's and was happy with my technique, a lot less shoulder fatigue than usual.

Finally! 5x5 Bench

2010-04-01T00:01:00.000-07:00

Strength -

Bench 5x5
250x5
250x5
250x5
250x4
250x3

WOD -

Complete 8 rounds for time of:

3 Front Squats 185 lbs
8 Strict Dips

time - 4:46

Yet another failed attempt at the bench press. Oh well...

I did however feel good on the workout. Never even started breathing hard, and the front squats were very easy. I feel apart on the last round of ring dips where I had to do singles. Doing these strict wasn't any more difficult because that is how I normally do them.

In other news, I hear there is some controversy over the nor cal women competitors. Must go research...

Griptastic!

2010-03-30T00:01:00.000-07:00

Strength -

Deadlift 15x1 @ 65% of 1 RM (30 seconds rest)
*work on moving the bar off the ground as fast as possible

All sets done at 245, lighter than usual based off my new 1RM, felt SOOO easy.

WOD -

Complete for time:

20 Sledge Hammer Strikes Right
20 Sledge Hammer Strikes Left
10 Towel Pull Ups
19 Sledge Hammer Strikes Right
19 Sledge Hammer Strikes Left
9 Towel Pull Ups
18 Sledge Hammer Strikes Right
18 Sledge Hammer Strikes Left
8 Towel Pull Ups
17 Sledge Hammer Strikes Right
17 Sledge Hammer Strikes Left
7 Towel Pull Ups
16 Sledge Hammer Strikes Right
16 Sledge Hammer Strikes Left
6 Towel Pull Ups
15 Sledge Hammer Strikes Right
15 Sledge Hammer Strikes Left
5 Towel Pull Ups
14 Sledge Hammer Strikes Right
14 Sledge Hammer Strikes Left
4 Towel Pull Ups
13 Sledge Hammer Strikes Right
13 Sledge Hammer Strikes Left
3 Towel Pull Ups
12 Sledge Hammer Strikes Right
12 Sledge Hammer Strikes Left
2 Towel Pull Ups
11 Sledge Hammer Strikes Right
11 Sledge Hammer Strikes Left
1 Towel Pull Up

time - 12:14

This workout was a lot of fun, but definitely taxed the grip. My towel pull ups felt a lot better than last week and I was able to blast through this workout pretty much without stopping.

On another note, this last weekends sectional got me thinking about competing again. The whole time I could not help but wonder how I would match up against the competition. It is time to start considering and planning out for next years sectionals. I WILL be ready!

Going for 10

2010-03-29T00:01:00.000-07:00

Strength -

Complete 3 sets of:

10 Rep Squat (5 RM)

*Use your 5 RM squat for this workout.
*Perform as many reps as possible...put the bar in the rack..rest..do another rep and continue till you get 10 total reps.

*The goal is to get more consecutive reps than last week.

*Rest 3 mins between sets

load - 340lb
set 1 - 10 reps
set 2 - 7/3
set 3 - 5/5

WOD -

Complete:

1 RM Jerk

*Work up to a 1 rep max jerk

*You can split jerk, push jerk or rack jerk.

1 RM Push Jerk - 285lb (PR)

then...

For time:

150 Push Ups

*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.

time - 5:48

6 Penalties

I was so happy to get 10 reps on my squats today. It is unbelievable how effective this cluster set was. I took my 5 rm and in 3 weeks made it my 10 rm. I was also really excited to max out on my jerk, I haven't done this since before I started CFFB, and today I pr'd by 45lbs.

This workout definitely didn't play to my strengths, I hit the first 70 reps and then died pretty fast. After that it was a struggle to get even 15 reps in a row. I definitely have some room to improve on this one.

"This is What I Did"

2010-03-27T00:01:00.000-07:00

WOD -

Complete for time:

15 Power Snatches 135 lbs
30 Box Jumps 24"
10 Power Snatches 135 lbs
20 Box Jumps 24"
5 Power Snatches 135 lbs
10 Box Jumps 24"

time - 4:28

then...

3 x 20 Toe Touches
3 x 20 GHD Back Extensions

*Perform all movements in a controlled manner.

I completed this workout after a long day of watching the Nor Cal sectionals under the hot San Jose sun. I finally got into the gym at around 7 o'clock with one of those nagging "i've been roasting in the sun all day" headaches. I really wanted to do this workout so I talked myself into going, but wasn't feeling confident. To my surprise I banged out the first 15 power snatches unbroken, and finished up with a decent time. I was/am hurting from the workout and now I have the crossfit lung...

Four Cone Drill

2010-03-26T00:01:00.000-07:00

Strength -

Power Clean 5x3
255x3
255x3
255x3
255x3
255x3

Deadlift 1, 1, 1, 1, 1
325x1
355x1
375xfail
375x1
385xfail

Strict Chin Up 3 x max reps (3 min rest)
18, 15, 13

WOD -

Complete 5 rounds of:

20 yard Four Cone Drill - Right Side Start
20 yard Four Cone Drill - Left Side Start

Cone drills were untimed and set up more as a rectangle than a square. 20 yd on one side and 10 yards on the other. These were fun!

My ego took a hit on the deadlift today, I am resetting my 1Rm to 375. I have been lying to myself for a long time, allowing crappy form to lift heavier weights. From this day forth, no more rounding in my deadlifts!

Max Out

2010-03-25T00:01:00.000-07:00

Strength -

Overhead Squat 5x1
285x1
285x1
285xfail
285x1
285x1

Bench Press 5x1
275x1
275x1
275x1
275x1
275x1

WOD -

Max Distance Broad Jump

*you have 10 attempts to complete your max broad jump
*jump and record longest distance

Best Jump - 8 ft 10.25 inches

then...

Complete 20 rounds of:

Sprint 10 yards

*rest 10 seconds between rounds
*run with maximal effort

Sprints done but untimed....

Today was a really fun day at the gym. I hit a new PR on the overhead squat, not once, but 4 times! I also gained some confidence back in the bench press, and found that I much prefer a narrower grip.

The broad jumps were a lot of fun but I hope to hit 9 ft in the future. Sprints were good to work on starting position and acceleration.

Towel Pull Ups

2010-03-23T00:01:00.000-07:00

Strength -

Deadlift 15x1 @ 65% of 1 RM (30 secs rest)
*work on pulling the bar as fast as you can off the floor

All reps at 295, felt easier than last time at 275.

WOD -

Complete 7 rounds for time of:

7 Towel Pull Ups
7 Ball Slams 40 lbs

time - 4:35

CFFB, always keeping it varied! This was my first time experiencing towel pull ups, and as you can imagine, they are a little rough on the grip. Tried to keep a nice steady pace but had to break up the pull ups a bit in the last couple rounds. Ball slams only got hard because my forearms were wrecked, imagine that!

Hypertrophy!

2010-03-22T00:01:00.000-07:00

Strength -

Complete 3 sets of:

10 Rep Squat (5 RM)

Load - 340lbs

Set 1 (7/3)

Set 2 (5/3/2)

Set 3 (3/1/1/2/2/1)

*Use your 5 RM squat for this workout.
*Perform as many reps as possible...put the bar in the rack..rest..do another rep and continue till you get 10 total reps.

*The goal is to get more consecutive reps than last week.

*Rest 3 mins between sets

WOD -

Complete as many rounds as possible in 15 minutes:

5 Push Jerks or Split Jerks 155 lbs
7 Push Ups
Sprint 1/2 Gasser

rounds - 14

Sometimes I can't believe how well the CFFB program works. This is the second week of the volume squats and I went into the day with the goal of 6 reps for my frist set, but I easily got 7. All in all it felt a LOT easier than last week.

This workout was a shoulder burner, and my legs felt like jello after the squats but I pushed through and finished with a respectable score of 14.

Rest Day

2010-03-21T09:10:00.000-07:00

Power Snatch - 190lb (1 0f 3)

Functional Hypertrophy for Athletes by Charles Poliquin

Say What!?

2010-03-20T00:01:00.000-07:00

WOD -

Complete:

Power Snatch 3 RM

then...

Complete 5 rounds:

3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press

*Perform at 75% of 3 RM Power Snatch

Rest 120 seconds between sets.

3RM - 190lb (pr)

Load - 145lb

After DWOD

3 x 20 GHD Back Extensions (1 second pause at top)
3 x 20 GHD Sit Ups

Hit a new PR on my 3RM Power Snatch, and it felt pretty solid, good enough that I was confident I would get 195 but I hit 1 and was gassed. The complex was rough on the hands, but the weight felt light. Fun day!

I Love Me Some Power Cleans...

2010-03-19T00:01:00.000-07:00

Strength -

Deadlift 5RM - Skipped Cause of Back
365x1
365x1

WOD -

On the minute:

Perform 2 Power Cleans and 2 Strict Chin Ups on the minute for 15 minutes.

*Complete Power Cleans around 85% of 1 RM
*For every rep not completed, perform 1 burpee

Load - 245lb

No Misses

Deadlifts weren't happening again today, they are the one movement I need the most work on and the one movement that really hurts my back, very frustrating. The WOD was nice and easy, power cleans felt strong and chin ups were a piece of cake. Boy do the minutes seem to go fast by the end though!

Back Stepper

2010-03-18T00:01:00.000-07:00

Strength -

Front Squat 5x3
310x3
310x3
310x3
310x3
310x3

WOD -

Complete 10 rounds for time of:

2 Bench Press @ body weight
10 Sledge Hammer Strikes RT
10 Sledge Hammer Strikes LT
Sprint 20 yards
Back Pedal 20 yard

Time - 9:33

Load - 205lb

I am really happy with my front squats, the last set got a little ugly, but today made me confident I could hit 325 for a triple. The workout was a fun one! I had never really done backwards running, so it was fun to do something a little different. I went in with the goal of sub 9 but I just couldn't move any faster.

Rush of Blood to the Head...

2010-03-16T00:01:00.000-07:00

Strength -

Power Clean 3, 3, 3, 3, 3, 3
220x3
230x3
240x3
250x3
260x3
270x3 (pr)

WOD -

Complete 7 rounds:

Handstand Holds for maximum time
10 Supine Ring Pull Ups

Hold Time - 11:05 (2:01, 1:30, 1:31, 1:30, 1:30, 1:32, 1:31)

Something was clicking on the power cleans today and they felt really smooth. I was focusing on leading with chest and pulling the bar back into the hips, my second pull felt powerful and the bar was landing back on my shoulder against my throat.

The WOD is a repeat and I beat my last combined time by about a minute. It got really hard to maintain a minute and a half by the last couple rounds. The supine ring pull ups were cake and all unbroken.

10 reps at 5RM!

2010-03-15T00:01:00.000-07:00

Strength -

Complete 3 sets of:

10 Rep Squat (5 RM)

*Use your 5 RM squat for this workout.
*Perform as many reps as possible...put the bar in the rack..rest..do another rep and continue till you get 10 total reps.

*Rest 3 mins between sets

Weight - 340lbs
Set 1 - 5/1/1/1/1/1
Set 2 - 4/1/1/1/1/1/1
Set 3 - 3/1/1/1/1/1/1/1

WOD -

Complete 5 rounds of:

1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

Time - 4:48

Load - 155lb

Oh Boy that was a nasty squat workout! I can already feel the destruction in my legs and it has only been a couple hours. I am also really happy with the wod results, my pull ups were feeling strong today, and although the press got heavy by the end I was able to keep a good steady pace.

Dumb Fran

2010-03-13T00:01:00.000-08:00

WOD -

21, 15, 9 reps of:

DB Thrusters 50 lbs (had to scale to 45lb DB, heaviest we had at gym)
Chin Ups

Time - 2:56

I am not gonna lie, I was really nervous going into this workout today, I was unsure was my power output would be like on a relatively light, high intensity workout. I am thrilled with the outcome! DB thrusters are definitely harder than barbell thrusters, and kipping chin ups are awkward, and I can't butterfly kip with them. I still managed a sub 3 performance, good shit.

Crap!

2010-03-12T00:01:00.000-08:00

I Wasn't Expecting This!

WOD -

CF Football Total

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

Power Clean - 285 (5lb PR)

Back Squat - 385 (15lb PR)

Bench Press - 265 (20lb under PR)

Deadlift - 405 (50lb under PR)

Happy with the first two, sad about the third, expected the fourth cause I haven't been going heavy much. I am tired!

Threepeat?

2010-03-11T00:01:00.000-08:00

Strength -

Power Snatch 1, 1, 1, 1, 1, 1, 1
165x1 (aka Daniels 1RM)
175x1
185x1
195x1
200x1 (pr)
205x fail
205x fail

WOD -

Complete the following:

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.

Score 1 - 14

Score 2 - 8

Score 3 - 13

It was nice to finally max out on Power Snatch, and I ended up being right where I though I would be. 200 felt easy and I caught it high but I ran out of gas on 205, so I am hoping that on a good day my full snatch will be around 100kg.

This is the third time I have done this metcon in the last couple of months. Going in today my goal was 14/8/14 and I easily hit the first two numbers but the burpees took a lot out of me for the second round of sledge strikes. Next time 14/8/14 then...

Moving Slow

2010-03-09T09:10:00.000-08:00

Strength -

Deadlift 5RM
345x5, worked on keeping perfect form. I could feel that trying to pull and heavier wouldn't be good for my back so I stayed conservative.

Weighted Pull Up 1, 1, 1, 1, 1, 1, 1
35, 53, 70, 80, 90, 100, 110 (fail)

WOD -

Complete 8 rounds of:

Sprint 200 meters

*Rest 2:1 (rest:work) between rounds

sprints were untimed and nasty!

I Had A Feeling...

2010-03-08T00:01:00.000-08:00

Strength -

Back Squat 5x5 (set a new pr)
335x5
335x5
335x5
335x5
335x4

WOD -

Complete as many rounds as possible in 15 minutes:

5 Any Way Overhead - 185 lbs
10 Push Ups
15 GHD Back Extensions

Rounds - 10 rds even

CRAP! I missed my last rep of my last set of 5x5 squats...this is gonna haunt me. When I look back, I am pretty sure that I just gave up, but I can't be sure. I will still move up next round, but in the mean time I am gonna start eating a lot more to make sure I am recovering adequately.

The workout was my redemption, 10 rds was my goal, and I got with a few seconds to spare. Next time I am pretty sure I can get 11 rounds, the jerks were flying up and after putting 335 on my back multiple times, that 185 felt like it was just the bar!

Yay! No Heavy Weights...

2010-03-06T00:01:00.000-08:00

WOD -

Complete 7 rounds of:

3 20 yard Short Shuttles
6 L Hold Pull Ups
9 Nine Foot Wall Touches

Time - 9:57

This workout looks simple on paper, but I new it would be challenging. I allowed myself some brief recovery between shuttles to hit them with maximum intensity. I felt much more comfortable on with the change of direction than last time. The L-hold Pull ups were cake, and the wall touches were not terribly hard, they just got me a bit winded before the sprints. I'm glad this was a light day because I anticipate 5x5 Back Squats on Monday...