WU: drom, dstreching, light squats

Open gym:
Went to brunch then just went in to squat.

High bar back squat:
85%x5x5 - 355#

Cooled down with easy 2 min 500 row.

See what you get for mixing Crossfit and Oly?

Also, 2 min 500 m row, WTF? Even a cool down ought to be faster than that for someone so fricking tall and strong.

I think the oly gods were pissed about that jumping lunge bs. Even Will (our coach) laughed at me for doing that.

Weight jumped up about 4lbs to 272 today. I don't really have any desire to go above 275; I am guessing I will quickly settle back into mid-260s. I really have been eating a ****load lately, and I just can't keep it up. Too much work. Electrical impulse crappy bf meter says 19.0% bf.

I might diet in a couple of weeks/months, I don't really have a plan at this point.

WU:
drom, dstretching, kb swings, wallballs

Oly programming:
10 mins to find 1rm snatch for day
185 - my left lower back started really cramping up/spasming around this time. This was a new/weird thing.
205
225
235xfx2 - wasn't even really close
245xfx1

90% (of day) x 1 x 1 - 205#
85% (of day) x 1 x 3 - dropped to 185#, just did one b/c my back hurt so much

10 mins to find 1rm clean and jerk for day
225
255 (slight pressout)
265
275
285 (f jerk)
90% (of day) x 1 x 1 - 255#
85% (of day) x 1 x 3 - dropped to 225#, again b/c of my back

My back felt fine when I laid down for 2-3 mins, then got up, then it would tighten up again. It feels fine today (Wed 6.23) so I guess it was just cramping/pump/something weird, I don't know.

Front Squat
Find heavy single for day.
275
305
335
350(f) - actually got out of hole, but sticking point was just a few inches up. PR is 345.

Ten minute time limit seems incredibly pointless and stupid.

It's to fit into when our group coaching and oly time is available. It does make it more difficult, and believe me we complain about it. Our coach's response is that we'll move to a new space, oly lifters will have their own space and have an open gym style 3-4 hours/(day?).

The above template could otherwise obv take 2-3 hours. I've spent 2 hours just working to 1rm snatch before.

I wonder how many more reps we would do without the time limit. I feel like it wouldn't be that many. It's SO hot in the gym right now, I don't think I would do more reps, I would just rest more between reps.

6.29.2010
Sleep/rest very poor for this workout.

Oly Programming:
Snatch
find day's 1RM
45x10
95x3
135x2
165x2
185x1
205xF
205x1
215xFx2 (feet landing very wide)

90% of 1RM for day x 1 - 185#
85%x1x3 - just did 185# again, since day's 1RM was so low

Clean +jerk
same deal
135x1+2
185x1
225x1
245x1
265x1
275x1
285xF Jerk
90%x1 - 245
85%x1x3 - 235

Front Squat
1RM for day
hadn't been in a while (a week) and didn't want to push it, so just did doubles instead
245x2
275x2
305x2

7.1.2010
Sleep/rest still very poor.

Oly programming:
Snatch
45x3
95x3
135x2
165x2
75%x1x3 - 185
80%x1x3 - 195

Clean + Jerk
135x1+2
75%x1 - 215
80%x1 - 225
70%x1 - 205
75%x1 - 215
80%x1 - 225

I added 3x10 green band chinups

7.3.2010
Still very tired. One week until a competition.

Meet simulation

Snatch
WU: pvc (lots)
45 (lots)
95 (a few)
135 (a few)
165x3
185x2
205x1

Simulated opener - 95 x 1

Simulated 2nd attempt - 103 x F - didn't drop, pulled super high.

Didn't take a 3rd attempt today.

Clean +Jerk
WU:135x2+2
185x1
225x1
245x1

Simulated opener: 120 x 1
Simulated 2nd attempt: 125 x 1
Simulated 3rd attempt: 130 x F, caught clean too far forward and failed at bottom of clean

Also, current weight hovering around 265.

What meet are you doing?

Non sanctioned meet at my cf gym.

http://www.windycitycrossfit.com/wccf_oly_meet/

WU: DROM, active stretching, kb swings, box jumps

Oly programming:
(meet in 4 days)

Snatch
50%x2 - 125
55%x2 - 135
60%x2 - 150
65%x1x2 - 160
70%x1x3 - 170
75%x1x3 - 185

Clean + Jerk
50%x2 - 145
55%x2 - 155
60%x2 - 170
65%x1 - 185
70%x1 - 200
75%x1 - 215

Gym was probably about 90 degrees. Dumb.

Did a bunch of light work Thursday in prep for Sat. competition. Can't find my notebook, I'll list weights/stuff later.

I think my snatch is going to be a little lower than my potential because of my elbow, though I hope this isn't the case. Got it diagnosed recently as medial epicondylitis (golfer's elbow). It definitely is still impeding snatch lockout at heavier weights and is just ****ing with my snatch form in general.

Total in my last meet (Jan 2010) was 200, I should blow this away.

I'll probably open at 95/125 and hope for max attempts at 105-110/130-135.

Current PR snatch is 107, clean 136, jerk 129.

glglglglgl tomorrow!

I WILL DEFEAT YOU

(i hope)

ty

Prescient.

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

My 7.8.2010 prep session 2 days before the meet was:
Power Snatch
65%x2x2 - 160
70%x1x5 - 170
75%x1x3 - 185

Power Clean + Jerk
60%x2x2 - 185
65%x1x3 - 195
70%x1x3 - 210

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

7.10.2010 - WL Meet at my home gym

Snatch (previous meet PR 94, practice PR 107)

Snatched up to 98 in warmups, and felt fine/strong.

95 - I always rush the first snatch and it was ugly, but fine.
103 - Also ugly.
112(F) - probably should have just hit 108. Whatever, I thought 7ontheline was going to hit this after me and I wanted to put the pressure on. I was very close and missed it behind. Again the problem was just slightly soft on lockout... I keep watching the video over and over and swearing.

Clean + Jerk

Clean + jerked up to 115 (easy) in warmups.

125 (PC+J)
130 (PC+J, shaky catch + small pressout jerk but it counted, PR)
136 (F)

Just didn't drop under the clean on the last attempt. I pulled it high enough to power clean, and I'm just disappointed I didn't drop. Just tired/lazy of me. I did 136 instead of 135, because I wanted to beat 7ontheline in total (He had finished already and totaled an awesome 238. He's a 105 and I'm a 105+, so didn't matter anyway for standings, just bragging rights.)

Total 233, 33kg better than January '10 (94/116). Good enough for 1st place out of 4 (or 5?) in my weight class, which wasn't competitive. Scores aren't posted yet, but I must have won by 50kg or something.

I have some video, but someone else was taking it and my tripod must have gotten hit and the top half of the lifter is cut off. Dumb. Video will follow.

WHAT??? NOOOOOOOOOOOOO!!!!!!!!!!!!!!!!!!

You guys are monstrous.

How does cf teach the jumping lunge? I remember first day when I started plyometrics, I didn't do the plyo split jump correctly and it felt so easy (just a hop enough to switch legs). This seems to be the "jumping lunge" on youtube. The proper split jump with straightening legs for height and speed is much harder by comparison.

Yeah we (at least I) do it correctly, not like some sort of modified russian dance.

Here are my vids. I wrote my opening snatch above incorrectly, it was 97 not 95.

Snatch 97 - http://www.youtube.com/watch?v=vczqCmqssfI
Snatch 103 - http://www.youtube.com/watch?v=V2PZ2XRdjwM
Snatch 112(F) - http://www.youtube.com/watch?v=WhvY1V5WTEw
C+J 125 - http://www.youtube.com/watch?v=d6Eaoin3oWg
C+J 130 - http://www.youtube.com/watch?v=dI4TajQu0hY
C+J 136(F) - http://www.youtube.com/watch?v=J4S7_PR4tNk

My meet form is pretty bad and I really rush everything. Compare to my previous video months ago where my form is much better. Ugh.

I pretty much just can't believe I didn't drop on the 136 clean, I must be ******ed.

Back to the gym.

I don't know if I'm going to train for that CF/USAW meet/metcon thing. I'm thinking about it. I wouldn't be competitive, but I really enjoy WL competitions and trying to do a metcon might be funny. The best info I have right now is that each round of the triplet adds 5 points (kg) to your total.

One last funny note about our meet last Saturday. A girl came up to me and told me that I was the largest person she had ever seen. My response was, "What, you don't go to basketball games?" That was weird.

7/13/2010 training
WU: drom, stretching, box jumps, jump rope, dive bombers, something else probably

Oly Programming:
Snatch off blocks
60% x 3 x 2 - 150
65% x 2 x 2 - 160
70% x 1 x 3 - 170

The "blocks" were plates today because for whatever reason there were 1000 people training, and that sucked. The plates were too low and put the bar just below my knee, which was super awkward.

Front Squat
80% x 2 x 6 - 285

I guess we're starting some sort of squat cycle. Good.

You looked like you were in severe pain on every single lift.

What are you going to do about improving your technique? The jerks are press-outs, and the snatches are borderline.

I'm not strong or good at oly lifting but I think all those snatches should have been fails