jerk/kb swing/ghd su 7-31-10

From CF W Santa Cruz 7-28-10
7 Rounds:

3 Jerks 185lb (from jerk blocks)
5 KB Swing 2 Pood
7 GHD Situps

8:00

Jerk, Bench, Muscleup/Clean 7-29-10

The real reason we all train ...



Jerk - 195x2, 215x2, 235, 250 Fx2, 235, 235 F
Bench - 135x5, 155x5, 175x4, 195x2, 210x2

Very underwhelmed ... so punished myself and scaled up from the 2009 Norcal Regional which used 185lbs ..

Max reps in 10 min (minimum 10 muscle-ups and 10 Cleans):

Muscle-Up
Ground to Shoulder 205lb

Total: 33

12 MU's (not locked out at bottom)
21 Pwr Cleans

Dead, GHR 7-28-10

Deadlift - 335, 365, 405, 430 (+5lb PR), 460 F, 450 (+ 25lb PR compared to 4-11-10), 415x2 (PR)
GHR - 3x12
2x1:00 Plank hold w/ 50lb

460 came off the ground a couple inches but I dumped it because back was rounding. 450 was heavy but it went up.

Hike. SP/situp/pushup/pullup 7-25-10

Hike 7 miles. Get sunburned. Dive off cliffs. Good fun in the mountains.



For time:

10-8-6-4-2
Shoulder Press 2 35lb KB's
20-16-12-8-4
Sit-up
10-8-6-4-2
Pushup
10-8-6-4-2
Pullup off staircase

7:10

Kind of dumb wod but better then nothing considering limited equipment and chose a wod that Josh could do despite his knee injury.

OHS, Chin, Dip, Run/SP,/situp

OHS - 135x3, 155x3, 165x3, 185x1, 205x1, 220 fx3, 215 f, 195 f grrrrr

All failures because I couldn't lock out any weight overhead to save my life.


1a) Chin 45lb 3x5
1b) Dip 45lb 3x5

On set 2 only got 4 dips. On set 3 got 3 dips

3 Rounds:
400m Run
7 KB Shoulder Press each hand 53lb
10 GHD Situp

14:07

Yes you read that right. I ran today. Though it resembled more of a slow zombie shuffle. Maybe one day I'll attain fast zombie status. But .... probably not.

If you don't recognize 90% of the clips from this montage its time for a movie night.

HHPSn, Dead, GHR 7-20-10

Check this out!
http://www.youtube.com/watch?v=3xFm9q1HBKY&feature=related

High Hang Power Snatch - 95x2, 115x2, 135x2, 140x2, 145x2, 150x2, 155x2, 160 fx2, 1, f
Deadlift - 205x3, 245x3, 275x3, 315x3, 345x3, 365x3, 385x3, 405x5 (+20lb PR compared to 6-18-10)
Eccentric GHR - 2 x 10

Still don't quite trust my knee in the bottom of the receiving position so did the hang power snatches. Was planning on RDL's but knee felt good when warming up for them so switched to deadlifts. Thinking back I could have done power snatches..oh well. Was planning on 405 for 3 but was inspired by Dan last night and figured I should push and shoot for 5. Also I think Lisa wouldn't have laughed at me if I pulled it for 3 when dan hit 420 for 3 and had some left in him too.

Push Press, Floor Press Box Jump/KB Snatch/Pullup 7-19-10

Went to the 2010 Crossfit Games in Carson, Ca this weekend. Had a great time hanging with the Brand-X crew. Got to meet Metric and TexasPatrick from the Brand-X forum who've I've known via the internet for the last 2.5 years. Had a blast with them and catching up with the others who I haven't seen in a year. Enjoyed the Games and saw some impressive performances. Congrats to all who made it that far and put on a fierce competition.

---------------------------------------

Push Press - 135x3, 155x3, 175x3, 185x3, 195x3, 205x3, 210x3 (PR .. compare to 185x5 on 6-8-10)
Floor Press - (all sets includes 40lbs of chain) 135x3, 155x3, 175x3, 195x3, 215x3, 235x2 (PR),f

3 Rounds:
12 Box Jump - 21"
6 KB Pwr Snatch R - 63lb
6 KB Pwr Snatch L - 63lb
12 Pullups

6:44

As RX'd from Crossfit Football is with 100m sprint instead of box jumps, 5 rounds, and 70lb KB. I scaled/modified it to fit my needs. Box jumps were done with all of feet on the box. Had a few pressouts on the Snatch especially in the last round. Was a potent little screamer. Best of all this is the first metcon I've beat Dan in probably 10 months. He finished in 7:29 largely due to an inability to get all of his large feet onto the box. Still a good job of pushing hard.

Knee is getting better but still not 100%. Felt it while doing OHS with dowel.

Grace, Jerk 7-15-10

Grace - 3:44 PR compared to 3:54 on 5-8-09

Jerk - 215, 225, 235, 245, 255m, 255, 265 (+5lb PR), 270mx3

Some press out would have red lighted the 265 in competition. But counts for a gym PR. Locked out 270 twice but just missed it. I'll get it soon.

Happy with the Grace PR. Been averaging 1 or 2 metcons a week for the last 6 weeks. If I bump that up to 3 that Grace should fall. Sub 3 should be doable before the end of the year.

RDL, GHR, Sledge/Lateral tire jumps

RDL - Sets of 5: 95, 115, 135, 155, 185, 205, 225, 255, 275, 295, 325
GHR - 3 x 12

3 Rounds:

1 Min Sledge Strikes Right
1 Min lateral jumps into middle and out other side of large tractor tire = 1 rep
1 Min Sledge Strikes Left
1 Min Rest

250 total reps

Left knee is still bothering me a bit from Front Squats a week ago. So worked in RDL's which I'm new to. Good stuff.

Bench, SP, Curl, Dip 7-12-10

Bench - 135x12, 165x5, 185x5, 195x5
Shoulder Press - 95x5, 125x5, 135x3, 140x3
Curls - 95x16, 95x18, max 95x30
Dip - 3x12

Worked out at a firend's house. For the most part he chose the workout because otherwise he wouldn't have done anything. He didn't want to do shoulder press so I told him I'd do curls if he did shoulder press. His rep scheme choices are pretty silly. For bench he wanted to do 135lb for 20, 18, 16 and on curls with 95 for 16, 18, 21 and he has no clue why, its just what he normally does. I convinced him to work up to a heavy set of five for bench. He also insisted on doing 3 sets of 10 crunches. He's not a super weak guy, but he'd be a lot stronger if he'd follow any kind of reasonable program. For me it wasn't what I wanted to get accomplished today, but better then nothing.

Bench, Chin 7-10-10

Bench - 185x3, 205x2, 220, 235 (+5lb PR), 215x3 (PR), 215x2
Weighted Chinup - 25x5, 35x5, 45x5, 50x5 (PR)

Ran out of steam after that. Was too busy coaching and farting around tonight to get more work in. Need to figure out my programming.

Snatch, FS, DB Sn/Tire Flip 7-6-10

Snatch - 65x3, 95x2, 115x2, 135x2, 145x1, 155x1, 165mx2, 155m .. punch heavy bag 30sec in a rage of craptastic fury
Front Squat - 135x3, 155x3, 185x3, 225x3, 270x1, 295m, 265x2x2

AMRAP 12 min:
10 Dumbell Snatch 50lb (5 each hand)
5 Tire Flips 375lb

8 rounds even

Sn, FP 7-5-10

Taking it a bit easy after the meet ...

Snatch - 65x3x2, 85x2, 95x2, 115x2, 135x2, 145x1x10 (80%)
Floor Press - 95x5, 135x5, 155x5, 175x5, 195x5, 215x5 (includes 40lb of chain)

Redwood Empire Championships!!! 7-3-10

Pacific Weightlifting Association: Redwood Empire Championships

My lifting in its entirety for your viewing displeasure:


Might want to click on the video to open it up to fullsize.

My first meet. Its long past time that I get out on the platform to compete. Before you start you never feel quite ready. You are too weak. You won't do well compared to others. Blah blah blah Everyone says to just get out there and start. But when I compete I want to win. And yet as a novice weightlifter you won't be winning. You'll be competing against yourself. And I can live with that. There is a lot of room for improvement for me in this sport and I believe I can make some big strides forward. It won't be easy and it will take many years but I think it'll happen. But that doesn't mean I should wait for some type of undefined 'success' before I start competing. Everyone starts somewhere. Journey of 1,000 miles starts with the first step ... and all that good stuff. I started working out for the first time with Crossfit 2.5 years ago. I started focusing more on Oly lifting and trying to get bigger and stronger a year ago. Doesn't seem like its been that long. I've taken a few steps forward already and to finally compete is another big one. Speaking of competition its been a good 7 years since I've competed in any kind of sport. Faar too long.

3 weeks ago I had a PR bodyweight of a soft 216lbs. Then I got sick for a week and lost 3lbs. When I signed up for this meet I figured it would make more sense to cut down to the 94kg (207lb) weightclass rather then be at the bottom of the 105kg (231lb) class. I weighed in at 93.19kg (205lbs).

An hour and a half drive to the meet with Glenn Pendlay and Jon North. Talk of lifting, guns and big game hunting. A good start to the day. I'm very very fortunate to have the company of these guys. To be coached by Glenn who is one of USA's best lifting coaches. Wow. And coached by Jon who in the meet today reclaimed his #1 ranking in the USA as a 94k lifter with a PR 155 Snatch and 177 C&J (missing the jerk of a 185 PR attempt) for a 323kg total! Are you kidding me?

I only spent 3 months training at California Strength Academy at the beginning of the year. Unfortunately had to stop due to financial woes. But CSA was generous enough to let me tag along and lift for the team. Glenn broke down how he figures out the warmup and the timing of it all. Very helpful info. If I had been on my own I would have warmed up too much and too early. I saw some of that from other lifters. He has the system down pat. He entered my warmup numbers in his leather bound little coaching notebook. A few pages before is the warmup and competition numbers from his lifters at the Pan Am games in Guatemala. Sweet. I didn't have to think about my warmup. I just did as I was told. Lift that bar. Yes sir. Sit down. Sir yes Sir.

I believe my warmup was: 30x2x2, 40, 40, 50, 55, 60, 65 missed it behind me (I always miss in front so I wasn't too concerned), 70x1 since it was my first meet I warmed up with 70 even though it was my opening lift. Usually Glenn doesn't have his lifters warmup with what they'll lift on the platform. I hit all my Snatches save 1. Not bad since I've been struggling with the Snatch. Before I walked up there to lift I was a bit nervous. Some adrenaline coursing through me. A few tactical breaths to calm me. But I didn't want to go up too relaxed. I wanted to use the controlled excitement. I opened with a 70kg Snatch. 90% of my 1RM. Hit it easily. Now that I had my first lift out of the way I became much more confident. It was going to be a good day of Snatching. Had planned on a 75kg 2nd lift, but Glenn bumped me to 76. Its a constant game of checking what the other lifters are doing and making small adjustments on the fly to get the highest lift and the proper amount of rest in between lifts. Successful lift at 76 (96% of my 1RM). I was feeling strong and confident. Ready to tackle the PR attempt. My PR is 175lbs (79.5kg). Glenn called for 82kg (180.4lbs). I nailed it! I was getting my hips through with an explosive 2nd pull, hitting that bar of my hips and finishing better then ever. Jon said these were the best Snatches he has ever seen from me. Cool! 3 for 3 in the morning.

About an hour later, Clean & Jerk warmup: 50x2, 70, 80, 90, 100. Opened with 102 (224lb). Easy. Felt light. Then 108 (237.6 lb). Not bad. Though I thought I had a small pressout with my right arm, but got 3 whites. I was ready for 114 (250.8 lb). I had goofed with my math somehow and told Glenn my PR was 113. 114 would be a PR attempt but only by 0.8 of a pound. I probably should have gone for 115. Training with lbs and competing with kgs sucks balls. Need to remedy that. Pendlay elite colored bumpers are coming out shortly and I'd really love to get a set. The clean was out front a bit and wasn't super tight in the bottom which made it pretty rough. Ground it out though. Pretty much locked the Jerk out but it was in front and I was leaning back some instead of head through. Missed it. Doh! 5 for 6 with a Snatch PR. 200kg total. Kinda cool benchmark.

The meet was separated into two divisions. Sub 190kg total and above. I lifted with the boys in the sub 190kg total. When I signed up for the meet my best lifts put me at a 187 total. Since then I had hit two PR's in the C&J. In the last month and a half I've had 2 PR's totaling a 16lb improvement on the C&J. The last of those PR's was 9 days prior I nailed a 250lb C&J. Whereas on the Snatch I've been stuck at 175lb for a long time and had some very close attempts with 180lb on multiple occasions. So I was due for a Snatch PR whereas I'm a bit more topped out at the moment on the C&J.

Thanks to Glenn and Jon for coaching me. That was a true privalege for me.

What a great experience! A humble beginning but I'm happy with my performance. I'm very excited to continue to improve and compete in the sport.