Is doing eight minutes of Tabata OHS for warm up really necessary?

Not at all. Just what my coach ordered.

Also I was going to write tabata, but to me tabata implies max effort. This wasn't max effort... just an easy WU.

1/13
Played basketball on Wednesday. I'm gonna start playing in a league in 2 weeks on Wed nights. My shoulders really felt tired during/after playing, light soreness (in the joints/tendons, not muscle soreness) even today.

1/14
WU:
DROM, dynamic stretching
with 16kg kb
15-12-9
high pulls
goblet squats

Oly programming:
Snatch
Find 1RM for day
175#

Congrats to 7ontheline who power snatched 200# at this point, which I'm pretty sure is very close to his body weight. Strong.

85%x1x8
150#
missed 6th rep and stopped because shoulders were very tight, likely from basketball the previous day, but maybe also just fatigue from rope pullups on the 9th and all the heavy singles over the past 2 weeks. I think this is different from the other tightness I get in my left shoulder from LBBSs.

Also skipped c+j which should have been find 1RM then 85%x1x6.

I did front squat though.
90%x1x3
230#

Generally though a disappointing session.

May deadlift tonight (1/15) or may take the day off.

WU:
DROM & dynamic stretching intermixes with some jump rope and a few double unders.

Did my box's CF WOD:
Deadlift 1 x 3 @ 70%
335#

Deadlift 1 x 3 @ 80%
380#

Deadlift 1 x 3 or more @ 90%
430#x5 (new 5RM PR)

I'm smoking the deadlifts recently; gonna aim for 1x5x440 a week from Sunday - I think I'm getting to 500lb 1rm territory very soon.

then...
Metcon:
For time:
Descending ladder 10-1
hang squat clean, 135lb
knees to elbows

15:42
Took my time to make sure and keep form for the most part. First time doing KTE as prescribed for a ladder/longer metcon like this.

Uh yeah, you should be able to pull 500 no problem. My previous best 5RM before pulling a single at 500 was something like 405. Of course I prioritized triples and partials before then, but I got 500 with far less strength than you probably have.

Quickly approaching Rx'd King Kong I see.

Yeah, all I need is muscle-ups and HSPUs... I heard both are easy.

I am just going to wait until I'm at like 15 deadhang PUs / ring dips until I try a legit muscle up... I think I read somewhere that's the approximate strength required. I could be making that up. I'm a while from either. Whatever, not a huge deal for me just something that'd be nice down the road.

Weight is around 244. I rested my shoulders this weekend and drank a ton and ate horribly. Again, whatever. (Edit: I say this because it's atypical for me.)

WU:
Jump rope, DROM, dynamic stretching

Strength:
Back Squat
For the following, roughly estimated my 1RM at 425-435.

1 x 5 @ 75%
320#

Back Squat 1 x 3 @ 85%
365#

Back Squat 1 x 1 or more @ 95%
405#x1 (PR) (failed 2nd rep halfway up)


then...

10 minutes - build to heavy power snatch
Didn't go heavy, as this likely conflicts with oly programming tomorrow (pretty sure we're still working heavy snatches and clean and jerks). Maxed at 155# and just worked on form. This was super easy, I bet my max is around 205#, since I am clearly a bit stronger/awesomer than 7ontheline who power snatches 200ish.

Metcon:
For time: 30-20-10
pull-ups
sit-ups
double-unders
12:30
Some of my last pullups (kipping) sucked. I think I got like 15 DUs in a row at one point, which is a miracle in itself, so I can't complain too much.

Are those low bar squats? Props from one tall guy to another.

15 in a row? That seems excessive. Maybe for a strict MU, but if you're kipping then nowhere near that many.

Yep, thanks.

I think you're right, I meant to ask you about this. It also may have been 10pu/15ring dips, and for a strict MU.

Not so much deadhang strength as it is, rom....I'd say if you can do Pull ups with 10% bodyweight and chest to bar, you have enough strength to do a muscle up...the other issue is that you need to be able to do this with a false grip... which is a little different...unless you are just a ****ing animal...like in the josh everett king kong video, he isn't even using a false grip, he is just so explosive in the pull motion he flys right up...sickkkkk

WU:
DROM, dynamic stretching,
3 rounds (easy, not for time) of
10 burpees
10 box jumps
10 kb swings (american, 24kg?)

Oly programming:

Snatch:
80% of last weeks 1RM x 1 x 6
155#

C+J:
80% of last weeks 1RM x 1 x 6
195#

Metcon:
8 mins of
20 seconds of L hang on bar (sub: knees as high as possible) alternating with
20 seconds of jumping squats w/ 45lb bar

8-10 jumping squats each round. I probably had about .8 seconds of total L hang over all the rounds, ugh.

Today was more like a ******ed S-sit than an L-hang.

WU:
DROM, dynamic stretching, 600m row,
3 rounds (easy, not for time) of
5 pullups
10 pushups
15 air squats

Oly programming:
Snatch:
80% of last weeks 1RM x 1 x 8
155#

Still jumping forward (on my toes through 2nd pull?) a bit.

C+J:
80% of last weeks 1RM x 1 x 6
195#

Jerks feel better, but I mean it's at <80%, so...

Metcon:
5 rounds of
45 seconds handstand hold, 15 seconds rest (some falling over on rounds 4 and 5.)
45 seconds 20" box jump, 15 seconds rest

Weighed in post workout at 115kg with all my shoes, clothes etc. Then went and ate about 5000 (?) calories of BBQ. Spare ribs, pulled pork, brisket, mac and cheese, sweet potato fries and good beer. I mean, maybe not 5k, but it was a lot. I think I ate about 7-8000 calories in total today. Sweet.

Forgot to add, also front squatted yesterday after clean and jerks.

80%x3x3
220#

Kept coming up on my left toe on the last rep, which was odd.

Foam rolled out everything for about 45 mins before today's training.

WU: DROM, Burgener WU, 2 mins jump rope, 15 air squats, 1 min jump rope, 15 pushups, 1 min jump rope, 15 pullups

Oly Programming:
Test 1RMs in competition format (have a competition in 1 week)

Snatch:
75kg (easy power snatch)
85kg (power snatched)
90kg (f) just missed, was right there - no excuse, I had it. Would have been a 3.4# PR

Clean and jerk:
102kg
107kg (f) didn't move my feet enough to allow me to drop
114kg (6lb clean PR, fail jerk, just didn't drive it high enough)

Probably no metcons this week before the competition.

Open gym / strength day

WU:
DROM, dynamic stretching, PVC OHS

Strength work:

Squat (lbbs):
3x5x350# (3x5 pr)

Bench press:
2x5x225#
1x4x225#

Deadlift:
1x2x440# ugh.

Felt very tired the whole session and it caught up with me here. Wanted a set of 5, just out of gas.

Deadhang pullups:
6-5-4

nice to see another crossfit poker player

good luck with your training

WU:
DROM, dynamic stretching, jump rope, 10 squats 10 pushups, jump rope, 10 squats 10 dive bombers, jump rope, 10 squats 10 pushups side-to-side over each arm whatever that is called

Oly Programming (light week approaching Sat. comp):
Power Snatch 70%x1x4
135#

Snatch 75%x1x4
145#

Power Clean and Jerk 60%x1x4
145#

Clean and Jerk 65%x1x4
165#

Everything felt really good today, nice to move light weight really quickly once in a while.

Played 3 rounds of 6v6 rope tug of war at the end and 3 light rounds of 24kg kb swings.

Meet tomorrow, this is yesterday's (1.28) training. Today off.

WU: DROM, dynamic stretching
3 rounds
10 PVC OHS, 7 dive bombers, 5 pullups

Oly programming:
Power snatch:
60%x1x4
135#

Snatch:
60%x1x2
135#

65%x1x2
140#

70%x1x2
150#

Power Clean:
75%(?)x1x4
185#

Clean + Jerk: (I might have the percentages wrong, but this was basically it and I think I have the weights right)
60%x1x2
145#

65%x1x2
165#

70%x1x2
185#

Cooldown:
Deadhang pullups
5-5-4

-----

My plan for the meet is:

Snatch:
1st attempt: 85kg (will be power to make sure I get it)
2nd: 90kg PR attempt (normal/squat snatch)
3rd: Depending on that either 1) 2nd 90kg PR attempt or 2) 93-96kg attempt

C+J:
1st: 104kg
2nd: 110kg (start to have trouble with jerk in this range, clean should be easy)
3rd: 114-116kg depending on how 110 feels. (closer to max clean)

Had my first meet today, and while I didn't do as well as I'd hoped, I am happy with how I did and happy to get my first meet under my belt. Also my team (and 7ontheline) did awesome overall.

Also got some vids up, finally. Just to summarize again, I'd been exposed to the oly lifts through Crossfit, but have only been training them more seriously the past 12-16 weeks or so, so I expect to improve but am pretty happy with today's meet.

Snatch:
85kg (187.4lbs) (Fail, just hurried way too much, too much adrenaline and fell onto my ass)
85kg (187.4lbs) (power snatched, fugly but got it done)
88kg (194lbs)

Clean and Jerk:
104kg (229.3lbs)
109kg (240.3lbs) (Fail, pressout)
112kg (246.9lbs) (PR - almost a pressout but got the white lights)
Talked to someone else at the meet and he said if you're steady and extend out just ever so slightly vs. being shaky or letting the weight come down then they'll give you the white lights. Or they felt bad for me. Either way, it counted.

Total: 200kg
Good for 2nd place in the 105+ Crossfit division that this meet had setup.

Loved competing! Great time.

I really, really like the third snatch video. Watched it like ten times.

posted in the LC thread but I guess it makes more sense to post here.

Am I wrong that you can basically power clean your clean weights, at least the 1st two? Looks like you're catching pretty high and I'm not sure why you're full squatting.

Last C+J is def a press out, but whatever, cool vids. Seems pretty fun. Might want to get into the oly lifts at some point.

does seem like needless squatting after the catch.