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 - 27Mar09

Starting to feel better, but still not very explosive.

Strength:
Clean & Jerk - 225 x 1; 245 x 1 (Fail)

WOD:
Double Alternating Tabatas
- Sandbag Cleans, Alternating Shoulders (Randy had my sandbag, so subbed 2 x 25-lbs dumbells)
- Pullups

This is conducted by completing 16, 30 second rounds (20 sec work/10 sec Rest) for a total of 8 minutes. Athletes are to alternate exercises - 20 sec SB cleans, 10 sec Rest, 20 sec Pullups, 10 sec Rest, 20 sec SB Cleans, etc... Score is total reps of each exercise combined.

Pull-ups: 12, 10, 10, 10, 10, 8, 8, 7 = 75
Cleans: 8, 8, 8, 7, 7, 6, 6, 6 = 56
Total = 131

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

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 - 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.

CA WOD - 1Oct08

Clean & Jerk - 205 x 1 (PR!)
Snatch - 135 x 1 x 2
Back squat - (X) No zip in the legs

20-15-10 reps for time of:
DB muscle snatch (2-arms) - 30-lbs each
Kipping pull-ups
Time: 4:45

CA WOD - 30Sep

OHS - Worked up to 205-lbs (F on the recovery). But the 205-lbs behind the neck jerk is a PR
Muscle Snatch - 105 x 1 x 3
Snatch - 115 x 1 x 3
Clean & Jerk - 160 x 1 x 3
Ab Wheel - 3 x 15

I also got my flu shot this morning, so I'll pay extra attention to sleep and recovery this week.

CA WOD - 29Sep

Snatch Balance - Worked up to 160 x 2, felt solid
Snatch - 145 x 1 (I guess Saturday's new PR wasn't a fluke!)
Clean & Jerk - 185 x 1 x 2
Front Squat - 230 x 2 x 2

3 sets of max reps:

* A. Chin-ups (16, 14, 10)
* B. Hanging leg raise (8, 8, 10)

CA WOD - 27Sep

Snatch - 130 x 1, 140 x 1 (PR!), 145 x 1 (PR!)
Clean & Jerk - 190 x 1, 210 x 1 (Clean PR! but missed the jerk x 2)
Front squat - 230 x 2 x 2
Glute-ham raise - 3 x 10 (25-lbs)
L-pull-ups: 2 x 8

CA WOD - 26Sep

Overhead Squat - Worked up to 190 (BW) with a pause at the bottom (PR!)
Snatch - 115 x 1 x 5
Clean & Jerk - 140 x 1 + 2, 160 x 1, 140 x 1 + 2, 160 x 1 x 2

The lifts felt really great today. Admittedly, it was light weight, but I felt solid during the 2nd pull and my Jerks felt really fast and solid! The OHS was a 15-lbs PR and is a major step considering how abysmal my previous record at 175 was. I'll be over 200 next week when there isn't a 95% day following! :-)

3 rounds for time of:
- 300 m row
- 10 KB high pulls - 55-lbs
MetCon: 5:12

One word: OUCH!

Weighted sit-up (behind neck) - 3 x 8 (25-, 35-, 45-lbs)

CA WOD - 24SEP

Snatch Balance - Worked up to 145. Felt solid, will keep working to find my max
Snatch - 125 x 1 x 3
Clean & Jerk - 185 x 1 x 3
Back squat - 315 x 2 x 2

4 Rounds:
- Row 250m
- 30 Sit-ups
- 30 Flutter Kicks
Time: 11:10

Great week! Snatch is really starting to come together.