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Thursday, January 28, 2010

PP and metcon 1-28-10

At work with Highbarger ...

C2B Pullups
Burpees Jump as high as possible
Run 400m
60' butt kicks
60' high knees
30' Spider Man Crawl
3/10 Shoulder dislocates PVC
3/10 Good Mornings PVC

Push Press

138/3, 158/3, 178lb/3 PR

5 Rounds:

5 Burpees - Jump as high as possible
10 KB Swings - 53lb
Run 200m
7 Pullups
14 Wall Ball - 20lb

Rest ~2 min between rounds

Averaged about 3:00-3:30 on each round. Runs were sloow. Nothing quite feels like trudging back into metcon shape after a hiatus. Oh except when you are in shape and you keep hitting metcons hard. Good clean fun. I liked this metcon better this week then last ... while the amount of work was the same, with the rests thrown in the intensity level was higher.

Wednesday, January 27, 2010

Deadlift/PU 1-27-10

15 - 12 - 9

Deadlift - 225lb


First round of pullups were C2B ... after that I switched to standard PUs. Weak sauce. This gaining weight thing is like wearing a weight vest. Definitely not gaining mass in order to be a metcon killer.

Monday, January 25, 2010

SP, C&J, Squat 1-25-10

Shoulder Press - 95/5, 115/1, 125/1, 130/1, 135/1, 140/F, 137.5 (PR +10lb) 135 practically flew up, so I thought 140 might go. No luck. But a 10lb PR. First PR in SP in 7 months.
Clean and Jerk - 185/1, 205/1, 225/m the jerk, 235/m ... its been a while and it showed
Back Squat - 225/2, 245/1, 265/1, 285/1, 302.5/1 (PR + 2.5lb), 275/3 (PR)

I weighed 207lb (PR) when I got home from work this morning. Happy with all these PR's.

Box Squat and Situps 1-23-10

Box Squat

155/3, 175/3, 195/3, 205/3, 225/3

Medicine Ball Situp and Throw

3 x 15 - 20lb ball

Thursday, January 21, 2010

Shoulder tweak, Clean Rack Support 1-20-10 FS, metcon 1-21-10


Tweaked my left anterior deltoid last night. Same injury that hit me at the beginning of last year. I don't think its too bad and hopefully it won't slow me down much. Unfortunately I think it may stop me from competing in my first ever OL meet which is coming up in 9 days. Doh! Some buddies from work came over to workout and so I dorked around with them and did Clean Rack Supports - 3 sets of 415lbs for 10 seconds.


Front Squat - 207/1, 227/1, 247/1, 267/1 (PR), 247/3 (PR)

Lifted at work with an odd sized bar that weighs 37lbs .. weird.

Got coached by Jason Highbarger a Coach at Crossfit North Santa Cruz. He was mentored by Coach Glassman himself and has been coaching for 10 years. Good stuff! I was happy that he didn't have any cues for my FS, must be doing something right. He cooked up this wod for me:

20 FS 115lb
40 Abmat situps
Run 200m
15 FS 115lb
30 Abmat situps
Run 200m
10 FS
20 situps
Run 200m
5 FS
10 situps
Run 200m


Wheels came off during the second run. I don't think you can call what happened after that running. Quads are trashed.

Wednesday, January 20, 2010

FS, SP, metcon 1-19-10

Front Squat - 200lb/3, 220/3, 232.5/3 PR
KB Shoulder Press - 44lb/8, 44/9, 44/10

4 Rounds for time:
7 Pullups
7 KB Swing 1.5 pood
7 Burpees


Monday, January 18, 2010

Jerk, Squat, Grace, OHS, Dip 1-17-09


Been a little busy but mostly a lazy sack of lard and missed a week of workouts ... err I mean boy was that a much needed rest week. Yeah thats it.

In the a.m. after work...
Jerk - 165/1, 185/1, 205/1, 225, failed 245/f x 4 (PR attempts) - came real close to locking it out on the 3rd attempt

Squat - 225/1, 245/1, 265/1, 285/1, 295/f. Felt heavy

Grace - 5:29 - First metcon in 4 months and it showed. Geez that was a suckfest. I chose my first metcon to be probably my best wod that is in my wheelhouse, but it sure felt like I was standing around a lot sucking wind. It was a minute slower then the last time I did Grace (6-12-09 = 4:28) and a minute thirty 36 seconds off my PR (5-8-09 = 3:54). Not too horrendous I suppose, and it'll be interesting to see how long it takes to get my metcon back and surpass my old PR.

Thinking through making some programming changes. Due to a financial setback, I'm going to have to stop going to California Strength Academy. That really takes the wind out of my sails to continue with the sport of Olympic Lifting. I've REALLY enjoyed my experience at CSA. Great group of guys and got excellent coaching. To go from that to Olifting in my garage by myself would bite. I'm bummed by the thought. I'm also fat and out of metcon shape which has been wearing on me. Not that I didn't know it was going to happen with this type of training and going up a weight class, but it kinda sucks. I was hoping to stick with the Olifts specialization for a bit longer before making the switch back to CF, but now it looks like thats not going to happen. I'm considering some type of Catalyst Athletics/CFSB hybrid type program. Gotta think it through.

In the p.m. after a 'nights' sleep ...

Snatch Balance - 115/3, 135/2, 155/1, 165/1, 175/1 (PR +10lb)
OHS - 190/m, 185/m - Failed to lock it out overhead on push jerk because I'm a retard.
Dips - 6, 6, 6 Definitely regressed on these

Technically I consider these workouts as two separate days. I'm not sure my body agrees.

Saturday, January 9, 2010

1-5 and 1-8-09

A tough week where I didn't get much done ... pathetic


Snatch 40/2 x 3, 50/1, 55/1 x 3, 60/1 x 3, 62.5/1 x 3, 65/1 x10
Clean and Jerk 50/2, 60/1, 70/1, 80/1, 90/1

Ran out of time, stopped there


Snatch 65lb/2 x 2, 85/2, 115/1, 135/1, 145/1, 155/1, 167.5/m x 3