Thursday, 2 June 2011

Strength:
Snatch - 135 (F), 135, 145, 155, 165

WOD:
7 Rounds for Time/Load:
- 35 Double Unders
- 1 Snatch

Time: 13:59/1050 lbs

Used 145 for the Snatches. I thought about going 155 for the last set but decided to play it safe. After the last round, I did an 8th round, off the clock, and went with 155.

Tuesday, 26 April 2011

WOD:
Clean & Jerk - Heavy Single- 215 x 2.
Wasn't commiting to getting under the bar at all.

Snatch - Heavy Single- 165 x 2; 185 (F)

CrossFit - 15Apr09

Strength:
14" Box Squats - (265 + Green Bands =~415 at the top) x 3 PR!!!

Skill Work:
Muscle Snatch - 155 (Tie PR)

WOD:
5 Rounds for Time:
- 3 Power Snatch, 155 lbs
- 6 Handstand Pushups
- 9 Knees-to-Elbows

Time: 9:46

Note: The K2Es didn't really fit well into the WOD, they were too easy at 9 reps. Next time I think I'll do GHD situps.

CrossFit - 4Apr09

Strength:
Front Squat - 260 x 3 (PR!!!)

Skill Work:
Snatch Accessory Drills

WOD:
3 Rounds for Time:
- 5 Snatches, 155 lbs (Scaled to 135)
- 10 Ring Dips
- 15 Air Squats

Time: 10:24

I know I can do this with 155, but I just wasn't clicking today on the snatches. I'll go for it again in a couple of weeks.

CrossFit - 11Mar09

Strength Work:
Snatch - 155, 175, 190 (F)

WOD:
12-9-6
- Box Jumps, Mid-Thigh
- Knees-to-Elbows

Time: 1:44

CrossFit - 10Mar09

Skill Work:
Snatch / Clean & Jerk
No More than 70% of 1RM
135 lbs / 165 lbs

WOD:
AMRAP in 10 minutes:
- 5 Handstand Push-ups
- 10 L Pull-ups
- 15 Steps, Walking Lunge

Total Rounds: 6 + 5HSPU + 8 LPU

Olympic Lifting - 13Feb09

Ah, Friday the 13th...

Went over to the Dammit Gym in St. Petersburg, and trained with Jay. Awesome gym and awesome guy!

Snatch - 185, 190 (Failx3) Really wanted a PR today, weight was high enough, just couldn't get settled in the bottom

Jerk (BTN) - 265 (Tie PR), 275 (PR!), 285 (Fx2) - Need to focus on getting into a more solid hollow position

DE Upper - 21Jan09

Snatch - 135, 155, 175(Fail), 185 (Tie PR!)

Felt pretty good, the miss at 175 was just a mental error. I just upped the weight, refocused and moved on. I probably should've gone for 190, but was really happy with the 185 and wanted to end on a good note.

Dynamic Effort Bench - 9 x 3 x 135 + Blue Band (Regular, close, wide grips)
Dumbell Incline Press, 60-lbs - 10, 10, 9 (Time to pick a new accessory exercise)
Weighted Ring Dips, 35-lbs - 9, 5, 3

CA WOD - 9Dec08

Snatch - 155 x 1 x 4
Clean & Jerk - 190 x 1 x 4
Back Squat - 265 x 2 x 3

Haven't had much sleep over the last few days, didn't have alot of speed today.

CA WOD - 2Dec08

Muscle Snatch - 155, 160 (Fail)
Snatch - 135 x 1, 150 x 1, 135 x 1, 150 x 1 x 2
Power Clean & Jerk - 165 x 1 x 4

For Time:
20-15-10
- Jumping Sit-ups
- Kipping Pull-ups
Time: 5:05

CA WOD - 1Dec08

Snatch - 155 x 1 x 4
Clean & Jerk - 190 x 1 x 4
Front Squat - 280 x 1 (PR!)
Incline Bench (Normal Grip) - 140 + 60-lbs chains x 1

CA WOD - 29Nov08

Snatch - 180, 190 (Fail x 3)
Clean & Jerk - 215, 235 (Clean PR, Failed on Jerk)
Back Squat - 315 (Just missed it)

CA WOD - 21Nov08

Snatch - 185 (Bodyweight!!!)
Clean & Jerk - 225 (PR!!!)
Back Squat (High Bar/A2A) - 305

I guess you could say that today was a good day. Ironically, it didn't start off too great; it took me quite a few reps at 95-lbs to get in a groove. Lots of aggression and controlled rage after that though. I wish every day in the gym was like this!

CA WOD - 8Nov08

Snatch - 165 (Tie PR)
Clean & Jerk - 215 (PR for both!)
Back Squat (High Bar) - 295

Olympic Lifting - 30Oct08

Warm-up:
3:00 Rowing
DROM drills
Air Squats
OHS w/ Broomstick

WOD:
Muscle Snatch - 145 x 1
Snatch - 165 x 1 (15-lbs PR!!!)
Clean & Jerk - 185 x 1

Today was my first day back to the full lifts since I tweaked my knee. It felt solid today, no issues. I'm not sure where the snatch PR came from, I had intended to go to 145 and stop but it came up easy. So I threw on 155 (PR) and it went up easy too. I decided to try 165 and stuck it on my first attempt. It felt solid, and I might've had another 5-lbs in me, but I didn't want to push my luck. 15-lbs is more than enough for one day! Mad props to Catalyst Athletics for giving me the tools (for free!!!) to improve my lifts!

CA WOD - 11Oct08

Snatch: 150 (5-lbs PR) *Missed 155 because some idiot walked right in front of me as I was staring the second pull. The bar was way high enough, I just lost focus. Grrrrr...

C&J: 210 (Failed on the Jerk), only got one attempt because I was told I couldn't jerk anymore since I dumped the weight (how rude of me :rolleyes). Double Grr...

Front Squat: 275 (20-lbs PR!).

Not a bad day, I'm a little annoyed with the gym - considering that it's full of idiots - but whatcha gonna do?

Here are the halftime stats for the first 8 weeks of the Catalyst Athletics cycle:

Back Squat - 345 x 1 (305 x 3 x 5) *Low bar (Unchanged)
Front Squat - 275 x 1 (Old 255 x 1) +20
Overhead Squat - 205 x 1 (Old 175 x 1) +30
Deadlift - 390 x 1 (365 x 4)
Clean - 210 (Old 200) +10
BTN Jerk - 225 (Old 200) +25
Snatch - 150 (Old 130) +20

I would say that the first 8 weeks have been a success! I've got some things to work on (more solid in the hole on the cleans, upping the weight significantly on the jerk), but all-in-all, I couldn't be more pleased with the results from only 8 weeks (actually, it was only 7 weeks because I took a week off to go on vacation). I'm really excited about getting started with the next 8 weeks!

CA WOD - 8Oct08

Snatch: 115 x 1 x 2
C&J: 165 x 1 x 2
Incline Situps: 3 x 15 (45-lbs)

Feeling a bit more zippy today.

CA WOD - 7Oct08

Muscle snatch - 115
Snatch - 125 x 1 x 2
Clean & Jerk - 185 x 1 x 2 (Ugly - thinking too much!)
Pull-ups - 2 x 10
Turkish Get-up - 2 x 8 (45-lbs dumbbell)

Shoulders still feeling fried. They've always been a glaring weakness of mine, and these WODs test them daily. It'll be nice when I'm finally adapted to the volume.

CA WOD - 6Oct08

Overhead Squat: 205 (15-lbs PR!; BW=190)
Snatch: 115 x 1 x 3
Clean & Jerk: 170 x 1 x 3
Front Squat: 240 x 2 x 2

No MetCon for me today, still feeling a bit fried from soccer on Friday.

Totally stoked about the OHS PR! That's 30-lbs since I started doing the CA WOD 7 weeks ago! Considering the fact that my previous PR was barely below parallel and this one was rock bottom with a pause, I'd say that I've gained a significant amount of midline stability and dynamic flexibility. Thanks again, Aimee and Greg of Catalyst Athletics!

CA WOD - 4Oct08

Muscle Snatch - 125 (PR)
Snatch - 135 x 1 x 2
Clean & Jerk - 200 x 1 x 2

Really out of it today; stiff and sore from soccer last night. Hit the Rx'd percentages, but it took a lot more focus to get the job done.