It's been a long time blah blah blah Ashley Thompson Denton made me blah blah blah I hate Paul Potorti blah blah blah
To appease people like Mitchell Rosser who say I don't talk enough about the "live" portion of my blog:
I had a nice lunch with Paul Saturday after working out at CFD...I paid, which makes him the luckiest girl in the world. I hope I didn't send him the wrong message, as I will not be calling him back.
Saturday night I was talked into going out to Ruckus with some people. My normal cheat day interfered a little and I only had 2.5 Red Oaks...and passed up chip and guac. I also only ate 8/10 slices of my large pizza and had 2 cookies...I think my stomach is shrinking.
Sunday was a nerd fest as I watched Harry Potter and the Deathly Hallows Pt 1 and the Chronicles of Narnia: Voyage of the Dawn Treader.....I watched them both alone and then cried myself to sleep.
That brings us to shit some of you (Ashley) might actually care about (I don't care if Paul gets bored, he sucks - ask Jeff).
Today I went with Rick to CrossFit Clayon. After watching a video on the CF Journal I had a WOD in mind and Matt agreed it was the right choice.
5-4-3-2-1
Deadlift, 315
Muscle Ups
5-4-3-2-1
C&J, 225
HSPU
5-4-3-2-1
Snatch, 135
Burpee w/ lateral hop over bar
The idea was the perform the 5-1, strip off a 45 and go on to the next couplet. The guys (James Hobart and Austin Malleolo (sp)) stated there goal was sub-10 since Graham Holmberg did it in about 10:17 or so.
I decided to wisely lower my weights to 275/185/95 for the couplets as I've never had more than 215 over head...except for this one time, but that was before Paul lost weight.
Matt being the champion that he is went RX and Rick used 275/165/85.
This. WOD. sucked. I immediately texted Ashley after to tell her such. I couldn't string together MU's together in the first set of 5...mental block I think. Once I talked myself through it I didn't have any more problems. The cleans felt pretty easy, but I missed a few jerks which def. cost me. Snatches were the easiest and I def. should have gone with 115.
Matt seemed to struggle and miss some reps as well. You could tell that we all thought this would be "easier" than it was. I made the joke at one point that this was a really fun "chipper".
All in all it was a pretty good workout. I finished in 26:11 and Rick in about 32...Matt was probably done around the 20min mark. Everything hurts. My back is fried and my shoulders are red. I plan on going back to play with Matt's balls...umm, stop. His new Hybrid Athletic Mold Made Atlas Stones. Ashley is invited as well...on a Thursday.
I hope you enjoyed my blog today. If not, fuck you.
Side Bar: I'm trying an experiment based on research. The experiment? If I talk shit about Paul Potorti will he find my blogs more or less interesting? He probably got excited just because I mentioned his name.
Showing posts with label clean and jerk. Show all posts
Showing posts with label clean and jerk. Show all posts
Monday, April 18, 2011
Tuesday, February 15, 2011
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....
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....
Monday, February 7, 2011
Squat and Throw...and Duck
Ah, motivation. It's the one thing you can't buy...not really. You can pay a personal trainer to help keep you "motivated" and on track, but at the end of the day it has to come from within. Well folks, today was most certainly not my day.
If I had to pinpoint my issue to one thing I would probably blame my weekend diet. An entire pizza, cake, alcohol, cookies, chips...none of it is conducive to energy levels or decent sleep...both of which I was lacking today.
Enough whining...
Mobility work for adductors
Back Squats
75x5
95x5
115x5
135x3
165x3/3
185x3
215x3
235x3x5
Clean & Jerks
135x1
165x1/1
175x1
Squats felt REALLY good this week and I had very little trouble keeping my knees out (which was an issue the last time I was at this weight). C&J were rushed due to conditioning. I had to stretch out/roll my glutes because my lower back was giving a bit of grief...I def. could have gone heavier on the C&J...175 is starting to feel easy.
So now we arrive at the part of my workout that was devoid of any motivation, effort, or energy. The WOD today was Karen (150 wall ball for time). I sincerely hate wall ball....with a passion. Ask anyone what I constantly bitch about and it's wall ball...and ab work. I wasn't particularly thrilled to do the workout after squatting, but decided to give it a go nonetheless....
Karen
150 Wall Ball, 20lb @ 10ft target
8min 53sec (~ 1 min PR)
Yay, PR...lame (I should have been sub-7). To give you some sort of idea of where I'm coming from, I wasn't even breathing heavy at the end of the workout. I took a lot of breaks, for longer than was necessary and was constantly only stringing 3-5 wall ball shots at a time...pathetic. Why am I being so hard on myself? So that it doesn't happen again. You may be sick of reading about all my whining (I know Paul is...if he's read this far), but I need it so that it doesn't reoccur. My diets back to normal now and I don't foresee another chance to blow it to hell for awhile (Birthday dinner on the 19th...eesh).
Anyway, rainbows and butterflies and happy things. I don't want you to leave my blog depressed. Tomorrow Gabe and I are doing max muscle-ups in 10 minutes...my goal is 50 and I'm going to push hard to hit it, so stay tuned.
Ultimate Conditioning - Monday 2/7/2011
Deadlifts 5-5-5
AMRAP 12
6 Burpees w/ lateral hop over hurdle
12 KB Swings (52/35)
18 Squats
If I had to pinpoint my issue to one thing I would probably blame my weekend diet. An entire pizza, cake, alcohol, cookies, chips...none of it is conducive to energy levels or decent sleep...both of which I was lacking today.
Enough whining...
Mobility work for adductors
Back Squats
75x5
95x5
115x5
135x3
165x3/3
185x3
215x3
235x3x5
Clean & Jerks
135x1
165x1/1
175x1
Squats felt REALLY good this week and I had very little trouble keeping my knees out (which was an issue the last time I was at this weight). C&J were rushed due to conditioning. I had to stretch out/roll my glutes because my lower back was giving a bit of grief...I def. could have gone heavier on the C&J...175 is starting to feel easy.
So now we arrive at the part of my workout that was devoid of any motivation, effort, or energy. The WOD today was Karen (150 wall ball for time). I sincerely hate wall ball....with a passion. Ask anyone what I constantly bitch about and it's wall ball...and ab work. I wasn't particularly thrilled to do the workout after squatting, but decided to give it a go nonetheless....
Karen
150 Wall Ball, 20lb @ 10ft target
8min 53sec (~ 1 min PR)
Yay, PR...lame (I should have been sub-7). To give you some sort of idea of where I'm coming from, I wasn't even breathing heavy at the end of the workout. I took a lot of breaks, for longer than was necessary and was constantly only stringing 3-5 wall ball shots at a time...pathetic. Why am I being so hard on myself? So that it doesn't happen again. You may be sick of reading about all my whining (I know Paul is...if he's read this far), but I need it so that it doesn't reoccur. My diets back to normal now and I don't foresee another chance to blow it to hell for awhile (Birthday dinner on the 19th...eesh).
Anyway, rainbows and butterflies and happy things. I don't want you to leave my blog depressed. Tomorrow Gabe and I are doing max muscle-ups in 10 minutes...my goal is 50 and I'm going to push hard to hit it, so stay tuned.
Ultimate Conditioning - Monday 2/7/2011
Deadlifts 5-5-5
AMRAP 12
6 Burpees w/ lateral hop over hurdle
12 KB Swings (52/35)
18 Squats
Monday, January 31, 2011
Forearm Foreplay
Wrong...the title is so WRONG. Oh well, I thought it was entertaining. Not too rough of a workout day. I'm going to continue on my normal schedule and then up the volume 3 weeks out from Sectionals (CrossFit Games), and taper back the week of (March 15th).
Back Squats
115x5
135x3
165x3
185x3
205x3
230x3x5
Clean&Jerks
135x1
155x1
175x1x4
Clean and Jerks felt solid. Enough said.
WOD
20-18-16-14-12-10-8-6-4-2 Double Unders
1-2-3-4-5-6-7-8-9-10 KB Swings, 70lb
4min 42sec
Time to beat was 4:52, so I'm really happy with my time. Sub-5 on this WOD was hard. My forearms were on fire...title make sense now???
Ultimate Conditioning - Monday 1/21/2011
Deadlift 5-5-5
Max Reps in 2 min of:
KB Swings, 52/35
Burpees
KB Squat Clean, 52/35
Sit-Ups
DB Bentover Row, 40/25
Rest 30sec between each exercise
Back Squats
115x5
135x3
165x3
185x3
205x3
230x3x5
Clean&Jerks
135x1
155x1
175x1x4
Clean and Jerks felt solid. Enough said.
WOD
20-18-16-14-12-10-8-6-4-2 Double Unders
1-2-3-4-5-6-7-8-9-10 KB Swings, 70lb
4min 42sec
Time to beat was 4:52, so I'm really happy with my time. Sub-5 on this WOD was hard. My forearms were on fire...title make sense now???
Ultimate Conditioning - Monday 1/21/2011
Deadlift 5-5-5
Max Reps in 2 min of:
KB Swings, 52/35
Burpees
KB Squat Clean, 52/35
Sit-Ups
DB Bentover Row, 40/25
Rest 30sec between each exercise
Tuesday, January 18, 2011
Double Day
Holy Front Squats Fatman! Working up to a heavy front squat every day is going to be tougher than I thought. My goal is to shoot for 225 each time, but after struggling today I'm not sure how realistic that is for next time.
Morning Session:
Clean&Jerk
95x1
115x1
125x1
135x1
165x1/1/1/1/1
Front Squat
135x1
185x1
205x1
225x1
AMRAP 8min
5 P. Clean, 165lb
10 Ring Dips
5 Rounds + 1 PC
Evening Session:
50-40-30-20-10 Double Unders
10 Burpees
5min 51sec
Weighted Chin-Ups
+20kg x3
+24kg x3
+26kg x3
+32kg x3/3/3
My legs hurt...*whine*. My eggs cooked in bacon grease seem to have helped a little. Now it's time for an apple smothered in almond butter and some DVR.
Thus ends the boring blog of the day.
Morning Session:
Clean&Jerk
95x1
115x1
125x1
135x1
165x1/1/1/1/1
Front Squat
135x1
185x1
205x1
225x1
AMRAP 8min
5 P. Clean, 165lb
10 Ring Dips
5 Rounds + 1 PC
Evening Session:
50-40-30-20-10 Double Unders
10 Burpees
5min 51sec
Weighted Chin-Ups
+20kg x3
+24kg x3
+26kg x3
+32kg x3/3/3
My legs hurt...*whine*. My eggs cooked in bacon grease seem to have helped a little. Now it's time for an apple smothered in almond butter and some DVR.
Thus ends the boring blog of the day.
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