Reporting In

It's been awhile since I posted because I've been extremely busy.  I'm going to try and update the past few days.

USAW Lv 1 Sports Performance Coach Certification
This cert. was by far the BEST coaching course I have ever taken.  Right away, Glenn told us that he was going to skim through the book so we could go straight to hands-on coaching.  We spent the first day reviewing and going over progressions for the snatch.  Since this is arguably the hardest lift to master/coach we ended up running over and having to finish on Saturday.  We also went over Jerk and Clean progressions (separately) and power assistance exercises.  Overall, the weekend was awesome.  I met some great people and had a lot of fun learning how to be a better coach.


Monday after the cert. I really wanted to work on some Olympic Lifting.  I abandoned my CrossFit stuff for the day and instead focused on the Snatch.  I used the progressions as my warm-up and then attempted to max out.  The session went like this:

Snatch Progressions (OH Squat, Snatch Balance, High Hang Snatch, Above/Below Knee Snatch)

Snatch
75x3
95x1/1
115x1/1
135x1/1/1
145x1
155xF
155xF
160xF
165xF
165x1 (7.5lb PR)

Back Squat
225x3x3



Today I decided to work on the Clean&Jerk.  I went through similar progressions as I used for the Snatch.

C&J
75 - singles
95 - singles
115 - singles
135x1
155x1
155x1
185x1
215xF
215xF
215xF
215x1 (10lb PR)

There's something to be said for persistence!  I knew the biggest thing holding me back on this lift was my brain.  Once I finally talked myself into proper set-up and execution it went up nicely...notice I didn't say easily.

CFNE WOD

12-9-6-3
Front Squat, 135lb
Chest-to-Bar Pull-Ups
Handstand Push-Ups
7m 51s

By far the hardest thing about this WOD was the HSPU.  I need to get better at bodyweight gymnastics stuff (pistols, HSPU) if I stand any chance at sectionals....ugh

10 min Ladder
1 Power Clean, 155lb
1 Muscle-Up
2 PC
2 MU
etc.




6 Rounds + 3 PC

Legs are spent from the past 4 days.  I don't think I'm going to do a double today....

Snow Day

How sad is that a little ice can cause so many problems.  I didn't end up going to work this morning because my car decided it was impossible to skate across our parking lot.  When I finally made it to the gym I didn't feel like doing much.  I'm not that worried about it because this is an "easy" week as I prepare to max out.

Lots of mobility

Chin-Ups
BWx5/5
+25x3
+45x1
+90x1/1
+115x1
+125xF

125 was almost there, but I just couldn't finish today.  Did 90 twice because I wanted to make sure my left shoulder/lat area was good (having issues again).  Body weight in clothes before this was 178.

I'm planning on working out again tonight after work.  Not sure what I'm doing yet...

UPDATE: Tuesday PM

Decided to do a light WOD to end the end

21-15-9
Squat Snatch, 75lb
Wall Ball, 20lb
7min 31sec