Hopper Deck

Today I pulled a card out of my Hopper Deck and it was Josh.

21 OHS 95lbs

42 Pull-ups

15 OHS

30 Pull-ups

9 OHS

18 Pull-ups

10:50

Shitty time...my grip failed on the pull-ups. They need some work. I am still going to be focusing on my strength. Rip has motivated me to get stronger again. Met Con is something that can be built up fast but just about everything depends on strength and it takes a long time to build. So, short term my Met-Cons will suck but I will get stronger and eventually crush them again. Anyone disgaree I would like to debate this.

Snatch and Clena and Jerk PR's

Today I cam and did heavy singles. I PR'd my Snatch at 77.5kg (171lbs) and missed 80kg. I blame my miss on a nurse he came and interrupted my workout to do a checkup for a life insurance policy I am buying. She took my blood pressure after my Snatch PR and it was still really good, 112/80 I think??

My Clean and Jerk session started when she was done with me and had taken some blood. I lifted 100kg (220lbs) overhead which was a PR for the jerk but I have cleaned 107kg before. On my 105 attempt I missed the clean 3 times...I was not happy. I think I can put it overhead but I will have to work on things more. Not bad for my lack of committment.

Metcon After

3 rounds

15 Pull-ups

10 Box Jump 36 inches

4:01

I will address the Barbell Cert comments this weekend...I do need to get some sleep. Thanks to all who read my blog and comment...I wish I had some time to get into this debate but it will have to wait until this weekend.

Barbell Cert

Ok So I have not posted in a while...things have been busy around here with work and the gym.

This past weekend I participated in Mark Rippetoes Barbell Cert. It was fantastic. I learned a truck load. Basically re-learned how to squat, press, deadlift and power clean. Rip is a great coach and he has a really well educated staff. I like his arguments on the importance of strength in life and CrossFit, how O-lifters should be low bar back squating and his teaching progressions. All good stuff, well thought out with sufficient evidence and data.

I would love to expand on this more but I will at another time....

I did a O-lifting workout today after a 11 hour shift that got cut short because some clients came in. Our 6 am class is sold out...I am happy about that.

Getting Faster

Dani and I just bought a C2 which will be here in time for Fight Gone Bad IV. I haven't rowed 500 since my last time posted on here. I pulled another PR 1:26.4. I felt I had more in me. Sub 1:24:0 is definately possible very soon.

Back to the Oly lifts

Performance Menu WOD

• Snatch - 70% x 3; 75% x 2; 80% x 1 x 2; 75% x 1; 80% x 1 (Used 77.5kg)
• Clean & jerk - 70% x 3; 75% x 2; 80% x 1 x 2; 75% x 1; 80% x 1 (used 98kg)
• Back squat - 60% x 6; 65% x 6; 70% x 6; 75% x 4 x 2 (used 130kg)

I dismissed the snatch shrugs. Other than that it was good. My Snatch is feeling solid but lots of work to get 85 overhead. I will be competing November 21st in the Alberta Weightligting Association Provincial Championships in Edmonton, Alberta. I want to clean and jerk 110kg, and Snatch 85kg.

Guerrilla Marketing

Today was fun, Dani and I went out to a busy intersection with a big sign and did a workout. We had Catherine, Murph and Tiffany handing out flyers while we suffered through the following:

AMRAP in 20 minutes

5 KB snatch 1.5 Pood

5 Burpees

5 KB swing 1.5 Pood

5 Push Press 50lbs

14 rounds + 3 Snatch .... I think.

Not sure on the accuracy of that. We has lots of people go by and I hope to do it again soon. About 2 hours before this I tried out the workout I will be putting everyone through for our Grand Opening.

3 rounds for time:

350m Run

10 Burpees

20 Squats

7:25 - This was not a great time. I dogged the runs. If anyone beats my time tomorrow I will give them a T-Shirt.

Murph and Catherine Visit

Today Murph and Catherine hit a WOD with Dani and I

For Time:

25 Snatch 45kg

50 Pushups

75 Situps

100 Double Unders

9:48

This was radomly programmed in our basement. Each of us picked a workout and we picked task orientated and I chucked some numbers next to each exercise. It turned out to be not a bad WOD. I will post a picture up on the CowTown site tomorrow.