Training: Power Snatch/OHS/Snatch Balance - 1.2.3 (start where you wish, take only 45 sec after each set, add no more or no less than 5# per set; how far can you go?) + Split Jerk - 3,3,3,3,3; rest as needed b/t sets (moderate effort; work on landing) + "Annie" 50,40,30,20,10 rep rounds for time; - Double Unders - Anchored Sit Ups
Power Snatch/OHS/Snatch Balance-1.2.3 95/100/105/110/115#
Split Jerk 135x3x5 (still need to work on going lower in split)
Notes: No rower, so subbed running for 90 sec. SDLHP felt pretty good. Did those unbroken for the most part. Thrusters were really hard today. Last couplet very difficult to get through. Subbed 11-12 unbroken chins(then made up difference later). Blewout after 1st round (box jumps unbroken that round and did a 60 second rest. Chins unbroken the rest of the rounds, box jumps broken.
part 1: A1. OHS @ 32X1; 4-6 x 4; rest 120 sec notes - ass to grass A2. Mixed Grip Chin Ups @ 41X1; 3-5 x 4; rest 120 sec notes - switch grips per set, one hand supinated, one pronated B1. BB Forward Lunges @ 10X0; 4-5/leg alternating x 3; rest 90 sec notes - push through heel to get up, alt legs/rep B2. 1 arm KB Power Row @ 4022; amrap with 1.5/1pd x 3; rest 90 sec notes - elbows high at top, one hand on bench/support, body in tripod position
A1. 95 x 5, 105 x 5, 110 x 5, 115 x 6 (should have warmed up and started higher) A2. 25 x 5, 30 x 5, 32.5 x 5, 35 x 4 B1. 95 x5, 5 x 105, 115 x 5 (should have gone heavier) B3. 5, 6, 5
part 2: light jog - 30 sec, then 90% high effort run - 30 sec, then walk - 30 sec repeat 10 times maintain same high output speed for run for middle 30 sec
I did this wrong. I just switched back and forth between light jog and 90% effort and skipped the 30 walk.
Training (From OPT blog) 1 min interval runs (1st 20 sec increasing speed to top speed by 20 sec; 2nd 20 sec maintenance at top speed; 3rd 20 sec decreasing speed from 40-60 sec) rest/walk 3 min; repeat 8 times
These runs are increasing efforts from 0-20s (80....100%), very high effort from 20-40s (100%) and decreasing effort from 40-60s (100...80%); goal is to understand different speeds to enable to shift gears as needed when needed; each 20-40 sec set should feel like its the same speed.
Really, really, really hard. Difficult to hold a 100% effort for the middle portion the last 4 rounds. Very much wanted to quit but did not.
part 1: Press - build quickly to a 1RM + Split Jerk - build with as much time as needed to a 1RM + Dead Lift - 60% 1RM; 8 sets of 2; rest 45 sec b/t sets - focus on explosive concentric, these are not touch and go reps, reset at bottom each time
rest 4+ hours
part 2: 5 sets; 20 unbroken chest to bar chin ups with speed 10 sec rest AMRAP Burpees in 30 sec - DO NOT pace these rest 90 sec
post % of loads for press compared to split jerk (i.e. 160/265 = 60%) as well as total burpees completed in 5 sets as score for part 2
part 1: Press - 170# X 1 Split Jerk - 185# X 1
170/185 = 91%
Dead Lift - 60% of RM (255); 8 sets of 2
Did 10-12 unbroken C2B pull-ups
AMRAP Burpees in 30 sec - 12/10/11/10/9 = 52
Felt really weak both in my shoulders and in hips, about 10# lower than PR in both Press and Jerk. Deadlifts felt relatively good, but little 'pop' there either.
Burpees felt relatively easy, Scaled C2B pull-ups 10-12 each round to keep up with speed/unbroken. Did another 50 after in multiple sets of 5 after WOD complete.
Training: A. Snatch - 2-3 x 5; rest 180 sec B. Snatch Hi Pull to nipples- 2-3 x 5; rest 180 sec C. Power Snatch - 2-3 x 5; rest 180 sec
post loads to comments take extra time at set up, all should look the same
A. Snatch - 3 X 95#, 3X105, 3X115, 3X120, 3X120
- felt stiff on full snatches and focused more on form than setting a PR on the last 2 sets. Probably should have warmed up with the move more. Still, 120 might be a PR for a full Snatch. I have not maxed out in this lift for a while. I usually do not so much as execute the 3rd pull as just try get under the bar. Today I was really feeling like I was naturally going into the 3rd pull more B. Snatch Hi Pull to nipples- 2-3 x 5; rest 180 sec
120#X3, 135X3, 165X3, 185X3, 195X3
These felt great. They really seemed to 'grease the rails' for the Power Snatch. C. Power Snatch - 2-3 x 5; rest 180 sec
125#X3, 135X3, 155X2, 155X2, 155X2
Wow! 155X2 for Power Snatch is a PR. 135 was my max up until now, mainly due to poor form. Form still sucks, but felt much better today. Following posts will catch me up for results from prior WODs I completed last week and early this week from OPTs blog.
Training:(4 workouts for total time in 2 days) WOD 1 for time:50 reps - split jerk - 165#/105# - from rack (when you fraction reps, i.e. rack bar on rack or drop to gound you have to perform 10 toes to bar)
I had let myself totally go between the age of 34 to 38 years old. During that period of time I maybe worked out about 1-2 times a month, and then just totally fell out of the habit of working out at all. There was a period of about 6 months when I did not work out once that coincided with me being away from my wife and kids for 4 months for work. During which time I was on per diem through work and generally ate steak and potatoes 4-5 days a week and drank about 4-6 beers a night 7 days a week. All while working 7 days a week, 12 hours a day. Good times. By the time I got back home I was up to about a 280 lb body weight. I stayed at that weight for about a year. Then, about 2-3 months before my 38 birthday, I decided that I needed to drastically change my life if I was not going to live to see 50.
Started working out again, but I was no longer young and nimble enough to work with the heavy weights I did when I was in my 20s and get the same training effect. Also, just plain too out of shape. I started doing simple circuit training workouts and then stumbled upon CrossFit. Between the dieting and CrossFit, I went down from 280 lbs. - 235 (at 6'2") from January 2008 to July 2008. I have stayed between 235 - 240 lbs. ever since.
I absolutely love CrossFit, after the first 1-2 workouts (which absolutely and totally destroyed me) I was pretty much hooked. When I ran a 5k and finished it without dying about 4 months after starting, without every having run more than 400-800 meters in a round of a WOD, I was sold for life (I hate running, getting better at long distance running without long distance training is practically like stealing).
I have been mainly following the mainsite (Crossfit.com) until recently. I have not gone up in strength much, although met-cons times have improved, for a long time (9 months?) and decided to switch things up a bit. I decided to deviate from the mainsite programming. The first place I looked to for programming was OPT/Calgary CrossFit. I figured if OPT and so many of his athletes from Calgary Crossfit can achieve such amazing results at the CrossFit Games, OPT must have some really high speed programing going on. I found his blog and loved the look of the WODs. Some of the workouts are incredibly challenging and I will have to scale them where needed to get the right training effect (my opinion), so I may have to be careful to do that as I follow along.
I still think the mainsite CrossFit is awesome and definitely will go back there from time to time. I think the more variable .com WODs still have much value and for most are perfectly fine. At this time, I just feel that I might benefit from more of a focus on strength and power work in the WODs in order to keep moving forward.