Light Snatch

Started with an extensive DROM warm-up - and snatch balance, OHS with PVC

40kg - OHS snatch Balance

40x1x5

50x1x5

60x1x3

65x1x3

70x1x2

75x1 - sloppy

70x1x2

- didn't feel strong at all today. Something felt off. I have been working with a narrower grip on my OHS but cannot get under the bar as fast with that grip on my snatch and thus widen it for the snatch. I find it easier to lift heavy OHS with a narrow grip but harder to snatch.....

thoughts?

2 days of Wendler

Sunday

Back Squat

117.5kg x 12 - lost it in the bottom of 13

Press

52.5kg x 5

- assistance push-ups and dips

Deadlift

155kg x 5

Bench Press

70kg x 7

- Assistance push-ups and dips

According to the numbers I am getting stronger with the program so I am going to stick with it. It is only twice a week. It may just be I am not working like a retard and I am actually eating normal again and getting lots of sleep.

Clean and Jerk, Rhianna Rd 2

Clean and Jerk

70,80,90,95,100,105 - sloppy

- glad I didnt lose anything since last time I did this a long while back. Technique needs work but I feel strong...feel like I will be hitting PR's soon. I am competing the 24th of April in Edmonton.

Rhianna Round II

As Many Double Unders as possible in 10 minutes

- 478

previous time done was 403 - I think 600 is doable here

So I will do Wendler tomorrow and maybe Sat or Sunday then more O-lifting and conditioning the rest of the week. Diet and sleep is good, I am feeling good and glad to be off work for a while.

Snatch Balance & 2km PR

Warm up

Snatch push press into OHS

Snatch Balance in kg's

50

60x2

70

75

80

85

90

95

100kg PR

2km Row

7:00.6 PR

- wanted sub 7...pretty close. I don't know how I convinced myself into doing this.

Wendlerweek2 2nd cycle days 3&4

Dead

worked up to

147kgx6

Bench

65kgx11

Ring Dips

strict 15, 11 , 11

Tabata rowing

total 960m

- gased the shit out of me

- disappointed in my deadlift....

Wendler week1 2nd cycle

back at it....too the deloading week off then had a the shutdown week on the rig...im off for a few months but the last week beat me up pretty good. Things will be nice while im off.

Backsquat

workup sets then

245lbs x 15

Press

50kg x 7

Post

4x400

work/rest ratio

1:21

1:31

1:32

1:27

- this kicked this shit out of me. Dani needs to teach me to Pose. the ice is slowly melting. Soon CowTown members will be running lots. We have one member competing in sectionals ... she has only been CrossFitting for 8 months. below are her before and after pictures. She pulled 308lbs of the ground the other day....pretty impressive.

wendler week3 days 3&4

Dead

270x5

305x3

345x5

bench

120x5

135x5

155x5

metcon

5 rds

10 burpees

20 push press 50lbs DB

30 abmat situps

10:43

- so where do i stand with this? Im not sure....anyone wanna give it a go and crush my time please feel free. Havent done much metcons and it still sucks so i wanna know. it is the cowtown wod tomorrow and my new trainer may be doing it so we will see. I want to hit a wod in the am before I head off to the rig and go onto graveyards and get fucked for sleep for a few days. I was thinking about the jack hammer....we will see how my morning goes.

- ps - tommy you are a monster lately...looks like training is going well

wendler week3 days 1&2

So this week taking 90% of my 1RM I do 75%x5 85%x3 95%x as many as possible

Back Squat

205 x 5

230 x 3

257 x 7

Press

92 x 5

105 x 3

116 x 4

Press is feeling stronger...I really rushed the sets bc I had a class coming in. The gym is getting really busy. We hired a new trainer from CrossFit Calgary, his name is Kris. He is a nice guy and comes from California, has been working with OPT for a year training at CFC and doing other work for OPT.

Tomorrow is another lift/assistance or conditioning and Wed maybe conditioning. Head back to work Wed night for night shift so I will hit the gym maybe Friday, Monday Tues again. Week four is deloading so I might just hit the MetCon's. Not sure. Any input would be great.