Mass Gain Day 1

I'm on to a new program. Greg Everett's Mass Gain program from the Mass (a)gain article found in Performance Menu.

CA WOD # 25 & #26 9-26-09

On 9-24-09 a buddy Matt came over and I worked up to 150lb snatch.  Worked on his deadlift form and tried hammering silly bodybuilding thoughts out of his head.  Thats all I got in.

9-26-09

Snatch heavy single -  65 x 3, 85 x 2, 95 x 1, 115 x 1, 125 x 1, 135 x 1, 145 x 1, 150 x 1, 155 x 1, 155 f x 3, 160 f x 3

Clean and Jerk heavy single - 135, 155, 175, 185, 195, 205 f on jerk

Front Squat heavy clean single weight 2 x 2 - 205

Toes to Bar 3 x 10

I really wanted a Snatch PR today.  I failed to get 155 3 times.  But I stepped up to 160 anyways.  Couldn't feel really much difference between the two.  Failed 3 more times at 160.  No bueno.  

OL WOD # 25 9-23-09

I'll stop calling what I'm doing Catalyst Athletics because I've been off of it for so many weeks now.  I've basically been stringing together Catalyst Athletics type workouts together on my own.

Snatch heavy single - worked up to 150, 155 f

OHS - 135 x 9 PR, worked up to 175, 185 f on push press portion

A couple buddies from work came over.  Worked on snatch and ohs form with them and talked shop which slowed us way down.  No time for more.  

CA WOD # 24 9-21-09

Snatch 80% 1 x 5 - 125lbs

Clean and Jerk 80% 1 x 5 - 170lbs

Snatch Balance Heavy Single - 95, 115, 135, 145, 155, 165 f x 2

Felt good to get in some lighter weight, skill work.  Better day today.  Concentrated on keeping the weight on my heels which I think helped me not lose the weight in front of me in the receiving position.

CA WOD # 24 9-20-09

I need a kick in the rear.  Some motivation.  Gotta get out of this slump.  Maybe this video will help a little.  Iron Mike had a heck of a work ethic.

Snatch Heavy Single then 90% of that 1 x 3 - worked up to 145 then 130 3 x 1

Clean and Jerk Heavy Single then 90% of that 1 x 3 - failed my clean at 175.  Pathetic.  Quit cleaning and just jerked on up to 195 where I failed.  Threw in the towel.  So Front Squats and ab work didn't happen.

Crappy day in the gym.  Well rested so I thought it'd be a good day.  Boy was I wrong.  These are the dividends of being an inconsistent lazy nogooder.  Don't be that guy!

CA WOD # 23 9-17-09

9-15-09  No time so ...  Weighted Bar Dips 10lbs - 10, 10, 9

9-17-09  Week 9

Snatch Balance - 95, 115, 135, 145, 155 f x 3

Jerk - 155, 175, 185, 195, 205, 215 f x 2

back squat with today's max jerk weight 2 x 3 - 205

Windshield Wipers 10 x 3 - 135lb

Checked the workout box today despite my lazy intent not to.

Mt Shasta

Mt Shasta - view from ~7000 ft.  Our base camp was at the treeline at the center of the photo.

Heading up the trailhead on the first day.

Base Camp

View of the summit from 13,800 ft

Summit Proof

Summit Success!

Clear Creek Route:  Trailhead 6,400 ft.  1st day hiked to base camp at 8,700 ft.  2nd day hiked to the summit at 14,126 ft and back down to base camp.  3rd day hiked out and drove home.  Crazy steep slopes covered in loose scree and talus.  One step forward, half a step back.  Winds constant 20-50 mph with gusts up to 70 mph!  On the 2nd day started at 4:15 am, summitted 10 hours later and made it back to base camp 5 hours after that.  Intense and epic adventure!  

CA WOD # 22 9-9-09

I'd be very remiss if I didn't finally make a point about some of the new folks following my blog.  ekh2004, buff, and golift.  I don't know you guys, so feel free to leave a comment whenever the thought strikes you.  Are any of you on Brand X's forum?  Is that how you bumped into this blog?  Feel free to let me know what you do and don't like about the blog and if you have any thoughts for improvements.  Golift I like your site.  I need to start checking it out regularly.  

On to today's episode ...

Catalyst Athletics Week 8, Day 2

Snatch Balance heavy single - 95, 115, 125, 135, 145, 155, 160 f x 2, 160, 165 f

Jerk heavy single - 155, 175, 185, 195, 205, 215 f x 2

3 Rounds for time

15 KB Swings - 2 pood

15 Burpees

5:36

That was a good one.  I shouldn't call what I've done in the last number of weeks Catalyst Athletics programming.  Its so far from what is prescribed its sad.  But I'm getting some work in at least.  

Snatch 9-8-09

9-7-09

3 sets of weighed bar dips with 10lbs

10,9,7

9-8-09

Snatch heavy single - worked up to 150lbs

Ran out of time so did

4 Rounds Run 400m

3 min rest in between

1:12, 1:16, 1:24, 1:22

Interesting.  I did 10 rounds of 10-12 second sprints w/ 3:00 min rest on the beach a week ago.  I may have been more out of breath at the end of the 3:00 min rest doing those sprints then I was doing these 400's.  

My workouts have been a very sad state of affairs since I went on vacation.  After I get back from climbing Mt Shasta this weekend I'll have to yank up on the ol bootstraps and get back into it.  Hard routine style.  

CA WOD # 21 9-4-09

Catalyst Athletics Week 7, Day 3

Snatch heavy Single - 150

Clean and Jerk heavy Single - 190, 200 - failed jerk

Front Squat 85% of max, 2 x 3 - 200lb

CA WOD # 20 9-2-09

Catalyst Athletics Week 7, Day 2

• Power Snatch - 75% x 1 x 5 - 117.5 lbs
• Power Clean & Jerk - 75% x 1 x 5 - 157.5 lbs
• Back Squat Heavy Single - 135 x 3, 155 x 2, 175, 190, 205, 225, 235 (PR) with belt, 245 (PR +15lb) with belt

3 Rounds 

600m Row  

1 Min Rest

1:48 pace for first round unknown time, 2:18, and 2:17

CA WOD # 19 9-1-09

Catalyst Athletics Week 7, Day 1

Snatch Heavy Single ...  Worked up to 155

Clean and Jerk Heavy Single ...  Worked up to 190 and called it.  

Its been 8 days since I last lifted and it shows.  Lots of misses today.  Though I ended up doing respectable on the Snatch, my cleans were straight ugly.  My pulls were weak and had no pop.  

Spent some time gathering gear for my climb in two weeks.  I'll be climbing Mt Shasta (14,162 ft) with zero training for mountaineering specific fitness.  It'll be interesting to see how Catalyst Athletics prepares me for it.

Ocean Kayaking 8-31-09

Took an Intro to Sea Kayaking class with Half Moon Bay Kayak Co.  Learned a ton of great info.  Paddled for ~5 hours and worked on rescue techniques. Good fun.