Tuesday, March 30, 2010

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?

Monday, March 29, 2010

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.

Thursday, March 25, 2010

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.

Tuesday, March 23, 2010

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.

Monday, March 22, 2010

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....

Friday, March 19, 2010

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.

Tuesday, March 2, 2010

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

Monday, March 1, 2010

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.