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ljosaitis
09-05-2012, 03:51 PM
I try to keep track of stuff on my phone and it works awfully, so here I am.

Current Goals:
Be very fit for Tough Mudder on Sept 29, 2012.
Bench double bodyweight
Learn the oly lifts
Be a functional and mobile person instead of being hurt and stiff.

Currently weight 145-150 depending on how brutal the weekend was. SOOOOO

Sept 4, 2012
Squat
bar for a long time, felt like I got hit by a truck
135x10
185x5
235x3
255x3
275x3
285x3


3 rounds of:
squat 135x10
kb swings x 10
pullup x 10
burpee x 10


Sept 5, 2012
Bench
bar
135x10
185x8
225x3
235x3
240x3
245x3
250x3
255x3

headstand pushups
4 sets of 10

10 rounds of:
sumo pull, 135 x 10
pushup x 15
in 12:20

ljosaitis
09-06-2012, 04:24 PM
Last night:
30 min mobility work
try to learn muscle ups but sorta having elbow issues
sprintervals for 10 minutes
bike sprintervals for 10 minutes
30 min static stretching


Today:
Try to learn olympic stuff day!

The good news is my hips are slightly more flexible and I'm 75% toward an overhead squat. The bad news is, I'm still afraid to do it all so I drop very slowly and suck overall.

Snatch
Long warm up then,
45 x 3
45 x 3
65 x 3
75 x 3
85 x 3
95 x 2
105 x 1
115 x 1
125 x fail

I can muscle snatch more than that so I think I just got tired and confused from complicated movement

Clean
45 x 3
65 x 3
85 x 3
105 x 3
115 x 1
125 x 1
135 x 1
145 x 1

This was all fine but I'd basically catch it upright before slowly front squatting. Much better than before but still the concept of dropping below the bar isn't happening at all.

2kool
09-06-2012, 04:55 PM
i wonder if im the only person on this site that knows what the title of this journal means. anyway, good work, keep at it etc.. i mostly just posted because of the title... but ill keep checking in here!

ljosaitis
09-06-2012, 10:08 PM
20 minutes mobility

metcon, 3 rounds of:
400m sprint
32 32# kb swings
9 pullups


A modified Helen due to lighter kb and I've been doing pullups everyday.

Took 12:30. Could be a lot faster if treadmills didn't take forever to get going and I was better at pullups

ljosaitis
09-07-2012, 04:57 PM
Floor Press
bar x 10
135 x 8
185 x 3
205 x 3
215 x 3
225 x 3
235 x 3
245 x 3

AMRAP - 2 minutes
65 lb push press - 22 reps
24" box jump - 39 reps
close grip med ball pushup - 40 reps
gh situps - 23 reps
push downs - not tracked.. was supposed to be dips but too haggard
burpees - 26 reps

ljosaitis
09-14-2012, 10:46 AM
September 8
Tried to run for awhile but was super beat up and only got a couple miles in. Did a ton of mobility

September 9
Tried to deadlift and felt terrible until I hurt my back. Over trainedddddd.

NEW RULE:::: every 4th day I must do absolutely nothing

Went to LA for work and took the time to recover

September 12th
2, hour long easy cardio sessions

September 13th
lunchtime an hour of easy cardio

after work:
20 minutes mobility
Bench:
bar x 10
135 x 10
185 x 5
205 x 5
215 x 5
225 x 8

Dips:
3 sets of 15

side raise, pushdowns and pec deck.
Trying to take it easy this week.

FearFactory
09-14-2012, 12:30 PM
lol @ WoW reference

GazzyG
09-14-2012, 03:01 PM
At least you've got chicken!!

ljosaitis
09-17-2012, 11:51 AM
September 14
Sprints on the ice, getting ready for hockey.

Didn't do anything this weekend except stretch and play around on monkey bars. This took a lot of focus on my part, I suck at rest. Trying to build it in. I have 12 days till tough mudder so it'll be a lot of conditioning and mobility till then. Need to decide what I want to do starting October.

ljosaitis
09-17-2012, 03:41 PM
September 17 midday
45 minute uphill woods run / log workout.

ljosaitis
09-24-2012, 02:50 PM
Last week was a blur. At some point I squatted and deadlifted some and I ran a lot.
September 21
I played 90 minutes of hockey which I hadn't done in a long time. Was incredibly hard due to conditioning, and hurt my right elbow a bit.

September 22
30 min mobility
Bench:
bar x 30, elbow reallly not great
135 x 8
185 x 5
205 x 5
230 x 5
185 x 10
175 x 10, 10, 10, 10

Dips:
5 sets of 10

Flies, side raises, pushdowns, 3 sets of 10



September 23
I played 90 minutes of soccer.

September 24
Squat:
bar x 10
135 x 5
195 x 5
225 x 5
255 x 5

Sumo Deadlift:
95 x 10
185 x 5
205 x 5
225 x 5
235 x 5

gh situps 3 sets of 10.

ljosaitis
09-25-2012, 02:51 PM
September 25 night
20 minutes mobility, 40 minutes of easy cardio.. trying to recover from sports. Watched the already infamous Seattle over GB catch.

September 26
lunchtime
20 minutes mobility

10,9,8,7,6,5,4,3,2,1 reps of
50 lb kb swing, mountainclimbers
6:48

12,10,8,6,4,2
weighted decline stiups
30" box jumps

ljosaitis
09-26-2012, 11:36 AM
September 26 nighttime
20 minutes mobility

Weighted neutral grip pullups
+0lbs x 2
+10lbs x 2
+20lbs x 2
+30lbs x 2
+40lbs x 2
+45lbs x 2
+50lbs x 2

3 sets wide pull downs
3 sets close pull downs
3 sets 1 arm db row
3 sets shrugs
3 supersets of straight arm lat pushdowns / curls
3 supersets of scapups / hammer curls

kinda more like a bodybuilding thing.. big race is this weekend so just wanted to move a lot

ljosaitis
09-26-2012, 03:50 PM
September 26
lunchtime

strict military press
bar x 10
75 x 5
95 x 5
105 x 5
115 x 5
elbow hurt and I'm not good at this so I stopped

bench:
bar x 20
135 x 10
185 x 10 for 5 sets

dips, 3 sets of 10 with +20 lbs
giant set:
flies
side raises
rope pushdowns



TONIGHT:
stick n puck

ljosaitis
10-02-2012, 04:07 PM
September 29
Tough Mudder in Seattle. ... http://toughmudder.com/
12 or so miles, tons of obstacles, tons of mud.. super fun.

October 2
Lunchtime
20 minutes mobility
10 minutes tabata stairclimber and rowing
calves and abs.

Will do some real work tonight.

ljosaitis
10-03-2012, 01:31 PM
Oct 2 evening
20 min mobility
Bench:
bar
135 x 10
190 x 3
220 x 3
245 x 3

Incline
135 x 10
145 x 10
155 x 10
145 x 10
135 x 10

L sit dips - 10, 8, 7

incline flies / side raises / pushdowns / bar front raises - 3 sets of 10

ljosaitis
10-03-2012, 03:12 PM
October 3 - lunchtime
Squat
bar
135 x 5
175 x 3
210 x 3
240 x 3
270 x 3

deadlift
135 x 10
185 x 10
235 x 10
255 x 10
275 x 10

gh situps + gh curls, 3 sets

ljosaitis
10-04-2012, 10:56 AM
October 3 - nighttime
20 min mobility

METCON
3 rounds of:
500 m row
20 pullups
40 32# kb swings

TIME: 22:56

shrugs, face pulls and curls to finish

ljosaitis
10-08-2012, 02:02 PM
October 4
lunch and nighttime did a bunch of mobility and recovery

October 5
lunchtime - hockey

nighttime
OHP:
bar x 10
75 x 3
95 x 3
110 x 3
125 x 3

BENCH:
135 x 10
175 x 10
185 x 10
195 x 10
185 x 10

3 sets of handstand pushups

pushups on a medicine ball, flies, pushdowns I think.



October 6
front squats
95 x 10
135 for some sets of something

CLEANS:
95 x 3
95 x 3
105 x 3
115 x 3
125 x 2
135 x 1

decline situps with 25#, kneeling ab thing, some curls etc.

ljosaitis
10-09-2012, 03:21 PM
October 9
This weekend was bit of a mess due to going to Seattle to watch them beat Portland Timbers and win the Cascadia Cup.. This meant much beer and terrible food and no sleep. And now, I go to L.A. for a week so I had to try to get a bunch in.

Squat
bar
135 x 10
185 x 5
225 x 5
255 x 3
285 x 1
Very easy and not having any imbalance issues which is new and exciting.

Bench
bar
135 x 8
205 x 5
230 x 3
255 x 1
Again, very easy as it should be

Deadlift
135 x 5
225 x 5
275 x 5
315 x 5
345 x 5
Easy and a lot faster than before.

GH bench press
Just the bar, 3 sets of around 15 but there was some resting. This is a rad core exercise.

hang power clean and press
95 x 8, 8, 5.
This is a major weak point and my forearms just got super tired.

couple pushdowns and curls for recovery.

ljosaitis
10-17-2012, 03:24 PM
October 17 lunch
Deadlift
135 x 8
225 x 5
285 x 3
325 x 3
365 x 3

hang power clean
95 x 8
115 x 8
135 x 5 .. just kinda lost grip

1 Clean, then do front squats
135 x 8 x 3
Getting better at front squatting, these were super easy and I almost stayed on my heals.

3 sets of weighted ghr curls

More tonight.

ljosaitis
10-18-2012, 11:38 AM
Oct 17 night
20 min mobility

Double unders
just warmed up for a couple minutes, then had a goal to get through 30 dubs. I only ONCE did 2 without wrecking.. and not in a row. Took about 4 minutes to do 30 of them, I suck at jump rope.

Weighted pullups
+0 x 3
+10 x 3
+20 x 3
+30 x 3
+35 x 3
+40 x 3

Want to start getting some crossfit standards in despite my lack of preparation so...
“Jackie” - 15:15
1000m row
50 thrusters (45#)
30 pullups.

This needs to be more in the 6-8 range.. but there is hope haha. Took about 4 minutes to row which isn't the worst, but then another 8 to do thrusters because it's a new movement. The main difficulty is wrists being unused to all that bending so I'd guess this will very quickly improve. The pullups went 10,5,5,5,3,2 with very little time in between. Getting better at kipping and the pullups are easy, it's just grip is hard with all that swinging. Grip has always been a weak point so maybe this will help other things as well.

ljosaitis
10-18-2012, 03:49 PM
October 18th lunch
1000 m row, 15 min mobility.
3 sets toe to bar
3 sets knee to elbow
3 sets ghr situp (20,15,12)

some db curls
some you go I go bb curls
some rope hammer curls.

I honestly hate isolation nonsense, but kinda needed a break from heavy stuff.

ljosaitis
10-18-2012, 04:58 PM
OOPS! October 15

Somehow I missed posting this workout. Went to Crossfit PB to train with AJ.

Olympic stuff
Did snatch stuff for a bit, sucked at it.
OHS, worked up to like 135 x 3 just trying to get the technique.

WOD
6 Rounds:

12 KBS – 52lbs?
8 Burpees (over KB)

Took 7:15 I think.

I swear I posted this workout when I did it but I'm looking back a week later and can't find it. Anyway, super fun lifting with AJ and had an awesome grass fed lunch afterward.

Video from Monday at Crossfit PB with AJ:

http://www.youtube.com/embed/Ga0GgK5iY2c

Judas
10-18-2012, 07:40 PM
LLLEEEONN!!!!

You're still alive!!!

ljosaitis
10-19-2012, 10:35 AM
Ya buddy! Even starting to train a bit.

ljosaitis
10-19-2012, 10:38 AM
October 18 night
Just went in for recovery and Thursday Night Football basically

15 minutes treadmill
20 minutes mobility
some more treadmill

Seated Calves, 4 sets but basically just stretching a ton trying to increase dorsiflexion.
Standing .. same thing.

20 minutes bike.

ljosaitis
10-20-2012, 03:22 PM
Was pretty beat up yesterday and opted out of hockey, which is hard for me to do. Spent an hour on mobility. I promised not to lift 4 days in a row and the 18th was me lifting a 4th day so way to stick to the plan me!

October 20
about an hour of foam rolling, mobility, row/walk etc, trying to feel alive. Only slept like 3 hours so that didn't help.
SOHP
bar x 8
75 x 5
100 x 1
115 x 1
125 x 1
This was the plan and was easy enough but hurts. With my shoulder immobility I have no busy don't (for me) heavy ohp. New rule: no singles or doubles till my body works.

Bench
bar
135 x 10
165 x 10
175 x 10
185 x 10
175 x 10
Easy stuff.. no handoff so I took a narrower grip and kinda flat backed because I have trex arms.

Oly stuff
warmup with the bar
95 for 5 hang power cleans
95 for 5 hang squat cleans
Clean AND jerk
95 x 3
105 x 3
115 x 1
125 x 1
135 x 1
Never done this before so it's technically all a pr. Getting better overall, this was all easy except a) wrist mobility and b) I'm sure I've no clue how to jerk properly.

Thrusters
95 x 5 x 3 .. second time thrustering, first was just the bar. I don't really get how to bend my wrists so when I get past that it'll be better

Assistance
Dips: 15, 12, 9
Rolling db extensions / side raises, 3 sets
some pushdowns.

One of the first time cleaning felt sorta fun. I'm pretty sure I'm becoming more flexible and starting to understand the movements.

ljosaitis
10-22-2012, 03:19 PM
October 22 lunch
Squat
bar
135 x 5
205 x 5
235 x 5
265 x 5. Easy stuff, not too stiff.

Deadlift
135 x 10
205 x 10
245 x 10
265 x 10
285 x 10. Kinda like cardio

wod?
6 rounds:
50 lb kb swing x 12
burpee over kb x 8

Stopped after 5 rounds due to puke. This took a little over 7 mins a week ago but I think the difference is I was still out of breath from deadlifting when I started. Not sure if I'll try again next week or pick a better time slot for something like this.

More tonight.
8

ljosaitis
10-23-2012, 10:37 AM
October 22 night
20 mins mobility, double under practice

Weighted pullup
+0 x 4
+10 x 4
+20 x 4
+25 x 4
+30 x 4

1 arm db snatch
40 x 3 per arm
55 x 3 per arm
65 x 3 per arm.
Just learning, nothing heavy but I'll need chalk if I go up much more.

Wod
5 rounds of:
95# front squats from the ground x 8
pullups x 8
Time: 9:53
A lot of the time was getting to where I could do pullups. Kipping improving but grip sucks. Also, I couldn't really keep my elbows up so I ended up cross armed after a couple.

45 degree back/ham rais
TKE's
Cable rows

ljosaitis
10-23-2012, 03:33 PM
October 23 Lunch
lotta shoulder warm up, beatup from yesterday a bit

Bench
bar
135 x 10
185 x 8
205 x 3
230 x 3
255 x 3

Incline
145 x 10
155 x 10
155 x 10
165 x 9
155 x 8

4 rounds of:
cable fly
hrpu

Got super PUMPED haha.

ljosaitis
10-23-2012, 10:52 PM
October 23 night
lonnggg warm up / mobility. Mashed tissues, walked and jogged, bands and dynamic movement plus turkish getups

WOD
Did this in a basketball court so 1 sprint is down and back the court. Box is 24" and med ball is 11lb
10 Hand stand pushups
1 sprint
10 Toe to bar
2 sprints
10 wall balls
3 sprints
10 ball pushups
4 sprints
10 ball deadbugs each side
3 sprints
10 ball overhead box jumps (this is harder than I thought since it kills momentum)
2 sprints
10 knees to elbow
1 sprint
10 double unders (did 4, 1, 3, 2 without wrecking.. not consecutively but 4 total without tripping is a pr haha)
TIME: 9:57

This was pretty good cardio, could've ran much harder.


Accessories
Kneeling axe chops, 2 high and 2 low on each side
Rolling db extensions + 21s
Rope pushdowns + hammer curls

Seated and standing calves, mostly stretching.

Also of note: went to costco today and loaded on vegetables and berries to try vitamixing.
First try:
3 cups spinach
2 cups cale
2 carrots
1 cup blueberries
1 cup almond milk
~ 200 calories, made 2 big glasses and is slightly better than undrinkable at that volume.

ljosaitis
10-25-2012, 03:37 PM
October 25 lunch
Pretty stiff, tired, and sore today so I didn't expect a ton.
ALSO: With all my clothes and shoes and headphones and sweatshirt on I only weighed 145.2 today. I need to be bigger I think.

Deadlift
135 x 5
225 x 5
275 x 5
315 x 5
355 x 3
385 x 1. As easy as it should be. Took basically until here to get warmed up.

Clean & Jerk
warmup progress
95 x 3
115 x 2
135 x 1
145 x 1, turned into powerclean
155 x 1, again powercleaned and slightly pressed out.
Prs again since this is a very new movement. I suppose the "turned into powerclean" when the weight goes up part means I need to do a lot of proper reps with less weight if I hope to get a big clean

Box Front Squat
95 + choked minis x 5
115 + choked minis x 3
135 + choked minis x 3
155 + choked minis x 3
165 + choked minis x 2.. started losing my grip.

Overall my rack position is still awful due to wrist, shoulder and finger immobility, but it's getting better and I stay off my toes so that's all an improvement.

More tonight.

ljosaitis
10-26-2012, 10:08 AM
Oct 25 night
Was gonna do a bunch of squat and row stuff but saw someone who said I could get in to crossfit tomorrow for a trade so instead...

30 minutes mobility
rack position practice, improving elbow speed

WOD - "Jackie"
Row 1000 m
50 thrusters w/ 45#
30 pullups
11:36 .. last week was 15:15. Next time I hope for closer to 10.

ljosaitis
10-26-2012, 10:12 AM
Oct 26 before work
Second crossfit experience ever, this time at http://www.crossfitspokanevalley.com/ .. I may start going regularly.
Not much in the way of warmup / mobility, I'll show up early and do some on my own next time

Snatch grip deadlift shrug
65 x 5
95 x 4
115 x 3
125 x 2
135 x 1

Hang snatch 3,3,3,3 with 95

Full snatch worked up to 115 but have a lot of problems.
1) Need to drop into squat position
2) Need to fully jump
3) Need to load hamstrings, very unlike deadlifting
4) Need to not shrug until the pockets thing.

WOD
5 rounds
Buy-in/buy-out 15 inverted burpees (sit-up to handstand)
10 hang squat snatch w/ 85#
10 pullups

Just over 20 minutes I think? Didn't see exactly.

ljosaitis
10-29-2012, 01:41 PM
Oct 27
I was at the gym forever but didn't really do anything, I have no idea what was happening. I guess I just wandered around

30 min mobility
Bench
bar
135 x 10
185 x 5
205 x 5
225 x 5
235 x 5

push press from the ground
bar x 10 x 2
95 x 5
105 x 5
115 x 5
125 x 5

ljosaitis
10-29-2012, 03:48 PM
Oct 29 lunch
Squat
bar
135 x 8
185 x 5
225 x 3
255 x 3
285 x 3. This was super easy to squat and super hard on my shoulders.. reaaaaally tight from all this oly stuff and not enough mobility.

Deadlift
135 x 10
225 x 10
255 x 10
275 x 10
295 x 10. Not bad at all, these tens are getting easier.

hang squat clean
95 x 3, good
105 x 3, better!
115 x 3, almost even catching low, just not fast with the elbows
125 x 3, sucked
135 x 3, good again
145 x 1, just didn't let go and so my elbows stayed low. One was good, had to go.

ljosaitis
10-30-2012, 04:57 PM
October 29 night
I knew my shoulders were sucking from lifting earlier so I took it easy.

About an hour of mobility and warm up (always helps when MNF or TNF is on)

Weighted Pullup
+0 x 5
+10 x 5
+15 x 5
+20 x 5
+25 x 5

Stopped there to protect the shoulders

Wide grip pulldowns x 3 sets
Close grip pulldowns x 3 sets
face pulls x 2 sets
45 degree glutehamback x 2 sets

some more mobility

WOD
4 rounds:
10 burpees
15 split jumps
20 double unders
bb court sprint and back

TIME: 13:44
Should've been 8 rounds but I'm so bad at double unders I quit early

Calves
Standing x 3 sets
Seated x 3 sets
all of them slow with lots of stretch, plus in between I did the 135 on your knees in the bottom position stretch... All this is really to improve dorsiflexion.

More stretching

ljosaitis
10-30-2012, 05:00 PM
October 30 lunch
CG Bench
bar
50 + 2 minis x 10
100 + 2 minis x 5
140 + 2 minis x 3
170 + 2 minis x 3
190 + 2 minis x 2.. missed half the third

Decided to do this instead of strict ohp because although they feel much better after yesterday's mobility they're still clearly getting beat from all this new oly attention

Bench
165 x 10
185 x 10
195 x 10
200 x 9
185 x 8 .. just got tired on these last 2, outta juice

Decline skull crushers x 10 x 4 sets.. good that my elbow could do it!!
Dips x 3 sets
cable flyes and cable side raises x 2 sets

Nothing tonight, watching a hockey game.

ljosaitis
11-01-2012, 04:06 PM
Nov 1 lunch
Deadlift
135 x 5
225 x 5
275 x 5
315 x 5
355 x 5. Felt aight, still sore from Monday a little bit... especially since I missed Mobility Wednesday.. NOTE TO SELF.... don't be dumb.

Clean & Jerk
warm up in different positions... Need to work the scarecrow clean
95 x 3 cleans before pressing
95 x 1, great
115 x 1, better
135 x 1, awesome
145 x 1, started to get jenky forcing the rack position
155 x 1, bad news.. this was 100% powerclean, 0 dip. Good news, the jerk felt way better
165 x 0 .. basiclly just a very high pull with no confidence to get under it. Need to work on that bit the most

Front squat
45 + choked minis x 2
95 + choked minis x 2
115 + choked minis x 2
135 + choked minis x 2
155 + choked minis x 2
175 + choked minis x 2

This was just a quick last 10 minutes thing. Crossfit after work.

Judas
11-02-2012, 03:50 AM
Oct 26 before work
Second crossfit experience ever, this time at http://www.crossfitspokanevalley.com/ ..

I see you're still in Spokane.

You NEED to convince Brent Mikesell to start putting on Iron Gladiators meets again. That was fun. I'll compete this time!!! I promise!!!

ljosaitis
11-02-2012, 11:01 AM
I see you're still in Spokane.

You NEED to convince Brent Mikesell to start putting on Iron Gladiators meets again. That was fun. I'll compete this time!!! I promise!!!

I haven't talked to Brent in forever.. I'm not sure what the Spokane powerlifting scene is like. I'm not entirely sure if you're still doing a real competition or you're just doing a homemade version but either way I'm stoked to see what you hit.

ljosaitis
11-02-2012, 11:03 AM
Nov 1 night
at Crossfit Spokane Valley
big warm up, rope and row and run, dynamic stuff

WOD
20 Minute AMRAP
Max Push-ups
400m Run
Max Pull-ups
400m Run
Max Wall Balls
400m Run
and repeat.

Got through every exercise twice, total = 140. Should be closer to 200 if a) all my pushing muscles weren't already toast and b) I have a clue how to wallball. Better start workin on em.

ljosaitis
11-02-2012, 02:48 PM
Nov 2 lunch
Hockey!!!

Judas
11-03-2012, 02:34 AM
I haven't talked to Brent in forever.. I'm not sure what the Spokane powerlifting scene is like. I'm not entirely sure if you're still doing a real competition or you're just doing a homemade version but either way I'm stoked to see what you hit.

Well, entry was in and my name on the list for WPC Worlds in Vegas next weekend. Program peaked and everything (but the deadlift) pretty much ready to go. But it was 100% riding on sponsors paying my way this time... and shocker ov all shockers... all the talk was pretty much that... talk. So here i sit. Still gonna do a gym meet myself though... see what could have happened. There is an outside chance i can get to a WPC meet in Ontario in December though... and if that can happen i wont go nuts on the deadlift next week.

ljosaitis
11-03-2012, 04:51 PM
Well, entry was in and my name on the list for WPC Worlds in Vegas next weekend. Program peaked and everything (but the deadlift) pretty much ready to go. But it was 100% riding on sponsors paying my way this time... and shocker ov all shockers... all the talk was pretty much that... talk. So here i sit. Still gonna do a gym meet myself though... see what could have happened. There is an outside chance i can get to a WPC meet in Ontario in December though... and if that can happen i wont go nuts on the deadlift next week.

Well I hope you get somewhere to make it official.

ljosaitis
11-03-2012, 04:55 PM
Nov 3
Felt very beat up so I started with 30 min foam roll / mobility... helped a little but still decided to take it easy.

Bench
bar
135 x 10
185 x 5
215 x 3
235 x 3
245 x 3

thrusters
3 sets of tall cleans, trying to learn how to drop and have fast elbows.
45 x 10
65 x 10
75 x 7ish, wrist was hurting too much... more mobility, more taping

assistance
hand stand pushups x 3 sets
toe to bar x 3 sets
weighted abs x 3 sets
curls x 3 sets
some rear delts and gave up

ljosaitis
11-06-2012, 09:53 AM
Nov 4
90 minutes of soccer.. This is only the second time in awhile and it makes me super sore in a ton of little leg and back muscles

ljosaitis
11-06-2012, 09:54 AM
Nov 5
hour of mobility/foam/lacrosse rolling

ljosaitis
11-06-2012, 09:58 AM
Nov 6 before work
Crossfit spokane valley

30 minutes of mobility which was super nice and needed

WOD
partner
50 20#wallballs each, split up however
50 total 20# med ball toss to partner then do burpee
50 total 20$ med ball situp toss
1 mile run
21:30

pretty fun easy workout. I'm terribly uncoordinated with these wallballs, must practice

ljosaitis
11-06-2012, 03:33 PM
Nov 6 lunch

Somehow I'm missing my oly shoes so this was all back to good ol chucks. Feels different

SQUAT
bar x 10
135 x 8
185 x 5
235 x 5
275 x 3
305 x 1
Easy stuff despite the morning workout.


Deadlift
135 x 10
225 x 10
255 x 10
285 x 10
305 x 10

Weighted neutral grip pullups
+0 x 3
+15 x 3
+25 x 3
+35 x 3
+45 x 3 .. not too bad

Assistance
3 sets of:
pendlay rows 135 x 10
and ghr leg curls

ljosaitis
11-07-2012, 12:02 PM
Nov 7 morning
CrossfitSpokaneValley..

big warmup.. twice in a row.. very good for me. Lotta mobility, box jumps, lattery stuff etc

WOD
7 minutes row: 1750ish
1 minute rest
7 minutes 30 yard plate push: 22 trips
1 minute rest
7 minutes burpees: 61

Interesting notes:
Rowing was hard because it felt like deadlifting from yesterday so I was muscularly worn out.
Plate pushes were easy but used the lungs.. should've pushed harder
Burpees should've been pushed too but I was feeling pukey.
I imagine this whole thing in a month would be slight improvement on rowing and 25% improvement on the other two.

ljosaitis
11-07-2012, 03:58 PM
Nov 7 lunch
Weight with clothes, shoes, ipod etc is 144.4! What the heck, I'm childsized.

hang power clean + push press
bar x 5
75 x 5
95 x5
115 x 3
125 x 1
135 x 1
145 x 0

This was a terrible idea. My shoulder is getting better, but two things:
1) I think powercleaning in general is bad for me because I basically said forget high elbows which I need to learn and
2) Not sure if the hang is harder to hold or what but I could NOT hold on to this. After doing some research I think maybe my tiny hands need to figure out a form of a hook grip.

Bench
bar x 10
135 x 10
185 x 10
205 x 10
205 x 10
205 x 8

Assistance
dips w/ +25 lbs
10,7,7

3 sets of:
rope push downs + db side raises.

ljosaitis
11-08-2012, 11:07 AM
Nov 8
row and mobility warmup

AMRAP - 20 mins
50 backward jumpropes
40 yards of gator pulls w/ 45# plate
30 squat clean wallballs
20 weighted situps w/ 45# plate
10 meat hangers

I went thru once and got 9 wall balls, so 249.. Some people did 400 something. I wasn't out of juice at all just mainly I can't jump rope and my elbow was shot from yesterday so I couldn't really wallball... and I suck at toe to bar'n.
SOOO need some practice.

Afterward I started static hook holds with 95, gonna work this hard.

ljosaitis
11-08-2012, 06:10 PM
Nov 8 lunch
deload part

20 min mobility including
OHS 3 sets of 10 w/ bar
hook grip static holds .. just 185

50 ghr situps

bicep stuff

little kettlebell static holds, lotta different configs. Workin gripppppp

ljosaitis
11-12-2012, 10:17 AM
Nov 11

30 min roll/mobility/warmup

Deadlift
135 x 6
205 x 5
275 x 4
325 x 3
355 x 3
385 x 3 .. this should've been easier, dunno why really.

Clean
started with long warm up sequence, practiced tall cleans with the bar to figure out how to drop
95 for 5 singles
115 for 5 singles
135 for 5 singles.. so far all this was awesome, super easy, fast, elbows up, caught low, all of them were even paused in the bottom (which I'm excited for because it means I'm not off balance) but then..

150 failed twice and powercleaned once. As soon as I get worn out or unfocussed I just won't go under the bar. All the failed once were pulled to eye level.

A couple sets of thrusters to try to get in the groove then..
FRAN
13:34 hahaha.

Still not good at thrusters. All of that was in chunks of 3, 4 or 5 at best. At the end I figured out I didn't need to get my elbows quite as high which started saving wrists. hopefully next time is under 10.

THEN kinda hurt my lower back being bent over staining stair treads for a couple hours.

ljosaitis
11-12-2012, 09:39 PM
Nov 12 night

Some foam rolling, walking, tons of shoulder mob.. tried the new DT method of setting with rotation, like it.
Bench
bar
135 x 10
185 x 5
225 x 3
245 x 2
260 x 1. Pretty easy, probably should've gone 265 or more but played it safe.

SOHP
45 x 8
65 x 8
85 x 5
95 x 5
100 x 5 .. felt relatively normal which is good for my wonkiness

Split Jerk
Never tried just doing this, figure I should start practicing
100 x 1
115 x 1
135 x 1
155 x 1
160 x 1
These are very intimidating to me but easy once I go for it.

Baby Wod
3 rounds of:
5 hspu
10 dips
15 hrpu
45 second rest
6:32 .. Had to break up 2 sets of hrpu and 1 set of dips so this is an area to improve, my anaerobic muscular endurance.

Rowed 500 m
biked a mile
50 thrusters with the bar, practicing till these are cake

light tricep, shoulder and hip stretching.

Judas
11-13-2012, 03:37 AM
Any reason why you deadlift before olympic lifting? If there isn't, then i would strongly suggest you do the olympics first... always. They're fairly light, they work better when you're fresh and before the bigger movements start to stiffen you up, they dont really tax the things you do after them, and i find they are a really good 'CNS tuner' for anything heavy you do after.

In an actual oly club you'll typically snatch first, then C&J, then do pulls (if you do pulls, and i dont mean deadlifts), THEN squats or deads.

And 144lbs...??? I think its about time you started the bulk towards 220. You're the perfect height for a jacked-as-fuck 220...

ljosaitis
11-13-2012, 03:52 PM
Any reason why you deadlift before olympic lifting? If there isn't, then i would strongly suggest you do the olympics first... always. They're fairly light, they work better when you're fresh and before the bigger movements start to stiffen you up, they dont really tax the things you do after them, and i find they are a really good 'CNS tuner' for anything heavy you do after.

In an actual oly club you'll typically snatch first, then C&J, then do pulls (if you do pulls, and i dont mean deadlifts), THEN squats or deads.

And 144lbs...??? I think its about time you started the bulk towards 220. You're the perfect height for a jacked-as-fuck 220...

Hahaha dude I've never weight more that 176 as fat as could be.

You're right about oly stuff, I'm sort of slowly transitioning so the reason it's been in this order is I've been dabbling and now need to dive in. The only thing is, I'm so immobile that stiffness works backwards.. takes me a warmup plus some lifting to have any range. I'm going to basically start treating the oly stuff as dynamic effort and putting it first.. I've got a whole lotta mental game to improve before I can apply any strength.

ljosaitis
11-13-2012, 03:55 PM
Nov 13 morning
crossfit spokane valley

long warm up, standard drills

WOD
4 rounds of:
20 weighted situps w/ 45#
20 split jumps
20 ground to overhead with 40# dbs (but I went 25,30,35,40 since shoulders were cold)
200 m row

Took around 25 minutes, not great. The ground to overhead killed me and the situps had to be broken.

ljosaitis
11-13-2012, 04:00 PM
Nov 13 lunch
extra stuff time.

Hook grip shrugs
45 x 15
95 x 10
115 x 10
135 x 10
155 x 10 or something like this. Just trying to get used to Hook and see if my thumbnail falls off.

OH Squat
45 x 3 sets of 10.. just trying to get mobile

Snatch Balance
45 x 5
65 x 5
95 x 5
115 x 3
125 x 1 miss, then one push press, then one halfway decent drop.

So the takeaway this week seems to be if I practice cleans with 135 and less and snatch balance with 115 and less then I can perform the lifts correctly. Considering focus here plus focus on ME in sympathetic areas.

gh situps 3 sets of 10
some hammer curls
kb grip holds, 15# x 15 seconds x 3

ljosaitis
11-19-2012, 10:22 PM
Got behind on this thing so I'm sort of guessing

Nov 13
Crossfit

Warm-up
5 minutes jump rope
5 minutes row
Snatch drills

WOD
5 Rounds of…
10 wall balls
10 squat snatches .. used a very light weight worked on technique. Time was irrelevant. Spent awhile after class practicing cleans, figured out my grip was way wide and am learning.

That night, picked up a bunch of old gear: 200 lbs of chain, ssb and giant cambered bar... so went back for
DE ssb box squats
bar x 10 x 2
bar + 80# chain x 3 x 2
105 + 80# chain x 3 x 2
135 + 80# chain x 3 x 2
155 + 80# chain x 3 x 2
175 + 80# chain x 3 x 2
195 + 80# chain x 3 x 2
or something. Was fast until the last 2.


Nov 14
Warm-up
800m run
40 yard bear crawl
30 double unders
20 push-ups
10 pull-ups
Dynamics

WOD
Obstacle Course
It was 3 rounds of some jump over boxes course, pullups maybe? I don't remember. A bunch of running around


Nov 15
This was fun
Lonnnng warmup

DE deadlift, light bands 2 loops around bar
135 x 3
205 for 21 reps, one about every 15 seconds so total time about 5 minutes

BENCH
bar
135 x 10
135 + 80# chain x 2
185 + 80# chain x 2
185 + 80# chain x 2
185 + 80# chain x 2
195 + 80# chain x 2
200 + 80# chain x 2
205 + 80# chain x 2
.. something like this

Conditioning
tried muscle ups, elbow no go so

3 rounds:
thrusters w/ 75# x 14
gh situps x 21
don't remember the time

ljosaitis
11-20-2012, 01:19 PM
Nov 20
20 min rollout / warm up

ME SSB Squat
65 x 10
135 x 5
185 x 2
135 + 80# chain x 2
185 + 80# chain x 2
225 + 80# chain x 2
255 + 80# chain x 2
265 + 80# chain x 2
275 + 80# chain x 2
May've been one or two more in there but that's where I ended.

WOD
Tabata:
8 rounds each
KB swings, 70# - around 50?
Box Jumps, 24" box - around 50
Pull-ups, around 40
Squats, around 115

EXTRA
10 minutes to do 50 burpees then 3rm front squat. Did the burpees in around 3 minutes taking it easy, then
95 x 3
135 x 3
185 x 3 and was somehow out of time? Did 205 x 3 just because

ljosaitis
11-20-2012, 03:21 PM
Nov 20 lunch
quick warm up

Squat cleans, all hook grip
55 x 3
65 x 3
75 x 3
85 x 3
95 x 3
105 x 3
115 x 3
125 x 3
135 x 3
145 x 1
155 x 1
165 x 1 .. this had the first hint of being caught high so I stopped. Goal is to have confidence getting under the bar and practicing awesome technique

SOHP from ground
95 x 8
95 x 8
95 x 7
95 x 5

Ran outta time, wanted to do jerks, hand stand pushups and hrpu

ljosaitis
11-21-2012, 10:42 AM
Nov 20 NIGHT
SOCCER!! Indoor for 44 minutes.. played roughly half of that. Ran hard. Slept about 5 hours and then:

Nov 21 morning
CrossfitSpokaneValley

25 minutes rollin out/warm up with med ball

WOD
21-15-9
bodyweight deadlift
pushups
toe to bar
6:11

So the good news is someone taught me how to do t2b and I get it now, the bad news is I need some practice. This overall time wasn't bad but if I can remember I'll retest in a month and I expect 4-5 after becoming proficient in the t2b.

EXTRA WORK
Overhead squat
stick x 5 x 3 sets
45 x 5 x 5 sets

Snatch balance
45 x 3 x 2 sets
75 x 3 x 2 sets
105 x 3 x 5ish sets.. just working on mobility

MUSCLE UP PRACTICE
Ring dips 6-8 reps for a few sets, just getting used to rings
jumping muscle ups to get the turn down
practicing kipping up.

ljosaitis
11-25-2012, 12:30 PM
Nov 21 night
warmup again, elbow a lil sad

Floor press
all chains doubled
bar
bar + 80# chain x 5
95 + 80# chain x 5
135 + 80# chain x 3
155 + 80# chain x 3
175 + 80# chain x 3
195 + 80# chain x 3
195 + 80# chain x 3
215 + 80# chain x 2
225 + 80# chain x 1
235 + 80# chain x 1
245 + 80# chain x 1
Honestly no idea if those were the sets, but it's right at the end.

DE high pull
tried to figure out how to do this with chains.. didn't work so I ended up with:
75# + light bands.. about 21 singles in 5 minutes
Then I tried to maybe do some cleans but I felt all haggard.

MR. T pullups on rings
20# x 5
20# x 5
20# x 5
20# x 4
20# x 3

HRPU
3 sets of 25

ljosaitis
11-25-2012, 12:31 PM
Nov 24
Went in to do a bunch of work and was soooo stiff that the warm up turned into an hour and I decided to save the work for another day

ljosaitis
11-26-2012, 12:41 PM
Nov 25 night, south hill
25 min warm up/mobility/roll out

Cleans
B warm up + tall cleans, wrist mob

95 for 8 singles in 2 minutes
105 for 8 singles in 2 minutes
115 for 8 singles in 2 minutes
All these looked good except wrists seem to bend unevenly. Just working technique.

REV band deadlift
Setup was doubled minis from 6th pin
- about the bar at lockout, 125ish off the floor

135 x 5
205 x 5
295 x 3
345 x 3
385 x 3
435 x 1
465 x 1
485 x 1

Could've maybe gone up another 10 or 20 but ran outta time.

ljosaitis
11-26-2012, 12:42 PM
Nov 26 morning, cf spokane valley
“Filthy Fifty”
50 Box Jumps
50 Jumping Pull-up
50 Kettlebell Swings
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press #45
50 Back Extensions
50 Wallballs
50 Burpees
50 Double Unders

Took about 38 minutes. I suck at: knee to elbow, wallball, double under.

ljosaitis
11-26-2012, 03:49 PM
Nov 26 lunch, cda

ME Incline Bench
bar
50 + 1 mini x 5
100 + 1 mini x 5
120 + 1 mini x 3
140 + 1 mini x 3
160 + 1 mini x 3
170 + 1 mini x 3
180 + 1 mini x 2
185 + 1 mini x 1

Push Press
bar + minis x 5
65 + minis x 3
75 + minis x 3
85 + minis x 3
95 + minis x 3
100 + minis x 3 I think?

Split Jerk
95 x 2
115 x 2
135 x 2
145 x 2
155 x 1
165 x 1

Outta time.

ljosaitis
11-27-2012, 04:16 PM
Nov 27 lunch

some mob at work

CLEANS
B warm up, tall cleans
95 - 4 singles
115 - 4 singles
135 - 3 singles
145 - 2 singles
155 x 1
165 x 1 .. best looking 165 by a mile, felt great
175 x high pull.. Kinda lost my mojo after the one before.

Tall cleans
95 x 3, 5 sets 30 seconds rest

DE box squat
bar x 5
bar + choked minis x 2
95 + choked minis x 2
145 + choked minis x 2 x 2
165 + choked minis x 2 x 2
175 + choked minis x 2 x 2
185 + choked minis x 2 x 2

Fast enough, felt good. Probably an awful idea given soccer tonight.

ljosaitis
11-29-2012, 04:50 PM
Nov 27 night
Played 10 or so 5 minute mini soccer games.. 3 goals and an assist!

Nov 28
Became a necessary rest day

Nov 29 morning
CFSV
warm up

ANGIE
100 pull ups
100 push ups
100 squats
100 situps
22:30

NOTES: pullups took like 11-12 minutes, not good. Need to get better at this kipping nonsense and learn butterfly. Pushups were tougher than expected dude to pullup wear on shoulders. Rest went quickly.

EXTRA WORK
Snatch Balances:
started with a wood bar
45 x 3 x 2
95 x 3 x 2, started to drop faster
115 x 3 x 2, better
125 x 1
135 x 1
145 x 1, basically a push press so I stopped.

More soccer tonight so nothing at lunch.

ljosaitis
12-04-2012, 11:10 AM
Nov 29 night
Soccer.. got 2 goals for RCU but injured my left foot pretty badly which resulted in having to take time off.

Dec 1 South hill
Had to lay off the foot so did upper with no leg drive

DE bench
bar x 10
50 + 1 mini x 3
50 + 2 minis x 3
100 + 2 minis x 3 x 2
120 + 2 minis x 3 x 2
140 + 2 minis x 3 x 6

Was sorta lowering normally, pausing and exploding up.

HSPU
16
12
10
8
10

Dips
Am now doing this super forward and bottomed out in preparation for muscle ups
10
10
10
8
7

EXTRA
flyes, side raises and pushdowns for some recovery

ljosaitis
12-04-2012, 11:11 AM
DEC 3 night
soccer! 1 goal, foot did better but was babying the lefties

ljosaitis
12-04-2012, 11:14 AM
Dec 4 morning
CFSV

briefer warm up

WOD
30 wall balls 10#
1 rope climb
25 wall balls
2 rope climbs
20 wall balls
3 rope climbs
6:05.. never rope climbed before, not bad.

Box snatch above knee
bar x 1
65 x 1 x 2
85 x 1 x 2
105 x 1 x 3

only one of these was a power, doing better.


Squat
bar
135 x 5
185 x 2
225 x 2
245 x 2
EMOM: 265 x 2 for 5 sets

1&1/4 front squats
95 x 2
135 x 2
155 x 2
175 x 2
195 x 2
205 x 2

Getting better on position.

ljosaitis
12-04-2012, 04:37 PM
Dec 4 lunch in CDA
Cleans
B warm up
Tall cleans
95 x 3
115 x 3
135 x 3
155 x 2 x 2

Did ok, not much time.

Bench
bar
135 x 10
185 x 5
225 x 5
235 x 5
245 x 3

these were all supersetted with GHCurls x 10

extra
side and front raises + exercise ball leg curls, 3 sets

ljosaitis
12-07-2012, 03:58 PM
Dec 4 night

Indoor soccer drop in, 90 minutes, played probably 70.

ljosaitis
12-07-2012, 04:05 PM
Dec 5 lunch in cda
So.. I woke up destroyed from Tuesday's 3 a day.. by lunch I decided whatever and went in to do something new.

Snatch grip high pulls
B warm up
95 x 3 x 3
115 x 3 x 3
135 x 3 x 3
155 x 1
165 x 1
175 x 1
185 x 1

I think? Here're the frames from the last one:
http://i.imgur.com/dYT6g.jpg

Coach said that looks pretty good except need more body back at the very top. He also said that's powerful enough to snatch 200 easily if I knew how to not suck at it.

umm what else...

Pullup
3
+25# x 3
+30# x 3
+35# x 3
+40# x 3

hand tore.

knees to elbows
3 sets of 8

gh situps
50 (21 unbroken then rest pause)

a little bit of arm blood pumping

ljosaitis
12-07-2012, 04:12 PM
Dec 7 morning
CFSV
Needed a day off on thursday.. tried to get in some mobility and hot tub but it wasn't 100% sufficient.

1 mile run for time - 7:30
rest 3 minutes
row 500m for time - 1:45
rest 3 minutes
100 yard plate push for time - 1:20ish

Then spent about 30 minutes trying not to throw up... odd.
Warmed up for quite some time then:

Snatch balance
bar x 3 x 2
75 x 3
105 x 3
135 x something, these sucked.. need to drop faster
back to 105 for a zillion sets of practice.

Learned today that I have to lift my knees actively to drop fast.

ljosaitis
12-07-2012, 04:16 PM
Dec 7 lunch

DE Bench
Pinkies on ring.. for some reason this bench is a lil more tension than south hill.
bar
50 + 1 mini x 3
50 + 2 mini x 3
100 + 2 mini x 3
110 + 2 mini x 3
120 + 2 mini x 3
130 + 2 mini x 3
140 + 2 mini x 3 x 3

Kinda felt like getting my pump on for a change.
Incline db, 1 min rest
60 x 10
70 x 10
75 x 6 or so hahaha

HSPU, 1 min rest
10
8
7

Dips, 1 min rest
13, 13, 14

HRPU
11
11
11

Extra
flyes/pushdowns
hammer curls
seated calves/dorsiflexion strizzetch.

ljosaitis
12-08-2012, 02:23 PM
Dec 8
CGSV

20 min warm up / mobility

Cleans
B warm up, drops etc
75 for 3 singles
105 for 3 singles
125 for 3 singles
145 for 3 singles
155 for 1 power clean, stopped there.
CONSENSUS: After working just once on high pulls these things pop up so hard, but I SUCK at dropping as soon as my brain thinks it's heavy. THUS: need to spend tons of time dropping hard with 135 since that's a super easy weight and work hard on all the pulls etc and we'll retest end of month.

ME SATURDAY: Deadlift with chain
135 x 4
135 + 80# chain x 3
135 + 160# chain x 3
225 + 160# chain x 1
275 + 160# chain x 1
305 + 160# chain x 1
325 + 160# chain x 1

This setup was not doubled.. a tiny bit touched the ground at lockout, but also it was cinched to the bar so at least 1/4 of the chain was always off the ground. Guessing the weight went from 365 up to 465 or so

DE box squat
135 x 3
135 + 160# chain for 10 doubles, 30 seconds rest.
All fast, chain was juuusst off the ground at the top at 17 little chain links left out of the loop

WOD
20 minute team exercise: 1 person rows 200 m while you rotate through: isometric squat/pushup/pullup hang

then
3 minutes alternating partner plate push

then
stand around talking shop and work mobility a bit.

ljosaitis
12-10-2012, 10:42 AM
Dec 10 morning
CFSV

short warm up, which sucked due to being late due to snow.
EMOM - 15 mins
full clean, 135 x 3

Most of this went ok.. all of them pop very hard but were often not caught low. I wasn't powercleaning them necessarily but I trick myself into thinking I'm catching them right because I still full squat after a high catch. But, 45 reps in 15 mins, more work than I've ever done with that. Should've probably used a little less weight or done singles or doubles. I like less reps so I don't rush the process as I'm learning technique.

Conditioning
Death by shuttle run. Emom + 10 yd shuttle run (so 10 then 20 etc). Made it to 160 yards before I couldn't finish in a minute


Extra work
Ring dips, 5x5
Mr. T (1 chain) ring pullups, I think 5x5

Pretty fun.

ljosaitis
12-10-2012, 03:14 PM
Dec 10 lunch in cda

Started warming up shoulders and all of a sudden felt terrible. Went forward anyway just took it easy. May be getting sick.

OHP
bar x 10
75 x 5
95 x 3
115 x 3
125 x 2
135 x nothin. Wanted to crawl in a cave by this point, not sure why I was feeling so bad.
THE GOOD NEWS: Shoulder mobility has helped enough that these aren't too painful in the wrong ways so I could likely start working harder at it.


Push press, 60 seconds rest
135 x 3,3,3,3,3

Bench - EMOM
135 x 8
185 x 5,5,5,5,5

Extra
Light pushdowns and side raises to move some blood.

ljosaitis
12-13-2012, 11:06 AM
Dec 12 - night CFSV
Was sick yesterday so this was a challenge

15 min mobility/rollout
snatch grip high pulls
B warm up
75 x 3 x 2
105 x 3 x 2
135 x 3 x a ton.. had a coach trying to teach me to be back at the top instead of like an upright row...
155 x 3 x 2, out of time.

WOD
2 minute row (max effort)(calories) 43 I think
rest 1 min

4min AMRAP - 3 rounds.. 70 lb swings make my heart beat.
10 Kettlebell swings 70/53#
5 knees to elbows
rest 1 minute


4 min AMRAP - 3 rounds + 7
10 wall ball shots 20/14#
5 burpee box jumps 24"/20"
rest 1 minute

2 minute me row (cal) - something sucky, I started too late. NOTE TO SELF: takes like 15 seconds to setup the rower.



ME SSB 12" box squat
65 x 10
65 + 160# chain x 3
115 + 160# chain x 3
155 + 160# chain x 3
175 + 160# chain x 3
195 + 160# chain x 3
205 + 160# chain x 2 .. maybe coulda done the third but no spotter or safety and this was during women's class haha.

SSB seated GM
used the box + 1 bumper plate
155 x 8, 5 sets.

ljosaitis
12-13-2012, 11:09 AM
Dec 13 morning, cfsv

warm up, roll out, band mobs

WOD
"Brussel Sprouts" - 14:23 I think

run 200m
100m walking lunges --- harder than it should be, need to practice
50 sit ups
25 pullups -- need to learn butterfly
25 pushups
50 back extensions -- broken after 25 I think, wussy
100m walking lunges
run 200m

EXTRA
Jumping muscle up + 1 ring dip, about 8 sets of 3 for practice.
4 sets of l sit ring pullups from the ground, about 8 reps each.

ljosaitis
12-13-2012, 04:37 PM
Dec 13 lunch in cda
Bench
bar
135 x 10
185 x 5
205 x 3
225 x 3
235 x 1..hit the rack. See, I'm too short to unrack this and was by myself. This sucks. So, ask somebody for a handoff
245 x 5 easy. Huge difference for me and my trex arms

Clean and jerk
B warm up
tall cleans
95 x 3

EMOM - 15 minutes
115 x 2.

30 total c&j, I'll creep toward 135 then up the reps per minute. Goal: 30 w/ 135 in 5 minutes.

EXTRA
1 set of flyes, push downs, rope curls, face pulls, hrpu, side raises, gh situps just to get some blood pumping.

ljosaitis
12-15-2012, 02:14 PM
Dec 15
Missed mobility a lot this week, felt like I got hit by a bus warming up. Glutes tired, everything a bit worn out.

30 minutes of rolling around and band mobs later...

ME Deficit DL
Struggled to find something to pull off. Tried a couple bumper plate setups and ended up just standing on bumper 45s .. 3-4"

135 x 5
225 x 3
275 x 3
315 x 2
345 x 2
365 x 2
375 x 1
Good enough.

WOD
3 rounds each of:
50 double unders + 10 med ball situps
25 180jumpsquats + 12 hrpu
250 m row + 14 55# kb swings
18 minutes something

DE Bench
120# chain x 10
95 + 120# chain x 3
95 + 120# chain x 3
125 + 120# chain x 3 x 4
145 + 120# chain x 3 x 2
165 + 120# chain x 3 x 2
Something like that, little rest, didn't really count but ended up there

close stance bottomed out pause squats
started with a box and bar for awhile.. wasn't feeling amazing so took it easy
120# chain x 5
115 + 120# chain x 5
135 + 120# chain x 5
155 + 120# chain x 5
I think I stopped then.

Did 6 consecutive double unders, that was good. The deadlift was good enough given my overall recovery.

ljosaitis
12-17-2012, 12:14 PM
Dec 17 morning, cfsv
15 min mob with stick
B warm up, different positions, push press, snatch balances etc

Snatch
65 x 3
75 x 3
95 x 3

EMOM for 7 minutes: 105 x 1
About half of these were kinda ok. Obviously light, just suck at getting down.

Death by plate push
made it to 6+6

Extra
About 10 sets of band sit muscle up triples
Some jumping muscle ups.
Gotta get the quick flip better, but getting closer.

ljosaitis
12-17-2012, 04:13 PM
Dec 17 lunch, cda

WEIGHT: 143 with oly shoes and all my accessories. That must be 140 naked. I've been eating like a champ too, I'm a tiny, tiny human.

ME Bench
bar
135 x 8
185 x 5 .. was feeling kinda wrecked. muscle up practice + low back from Saturday's deficit pulls and today's plate pushes.
205 x 12
225 x 8 .. feeling rough
245 x 3 .. very rough
260 x 1, easy just feeling a bit beat. Thus, decided just to fling some blood around. Get swizzole etc.


EXTRA
Incline DB bench 4 sets of something
3 sets of med ball diamond pushups + rolling db extension
3 sets incline flye + pushdowns
50 ghr situps
a megaset of hammer curls

ljosaitis
12-18-2012, 04:48 PM
Dec 17 night
Soccer! On and off for 44 minutes

ljosaitis
12-18-2012, 04:52 PM
Dec 18 lunchtime in cda
Woke up at 6 to go xfit but felt like a train hit me due to 1) yesterday's 3 a day 2) apparently stubbing my toe hard enough on my OTHER foot last night for lasting problems. I could get past being sore but my toe sucked too much for meaningful work. SO, lunchtime did some random stuff


ME Pullups - 90 seconds rest
These are a little wider than normal due to the grips.
bw x 5
+10# x 5
+20# x 5
+25# x 5
+30# x 5
+35# x 4
+40# x 3
+45# x 2
+50# x 1
+55# x 1
+60# x 1
I think this may be a pr

Neutral grip pullups, short rest
14, 8, 6

Cable row
5 sets of 10 ish, trying to get some scapular retraction

Leg press????
So don't tease, wanted to front squat today but the toe.. so I did paused sets of 5, very close stance 5 or 6 sets working up

Weird day but toe and lower back needed some rest.

ljosaitis
12-19-2012, 06:15 PM
Dec 19 - lunch cda
Probably should've worked out this morning but my foot was a lil jenky and I was tired... After I moved around awhile through the day I felt ok

Clean & Jerk
B warm up, tall cleans etc
95 x 3
115 x 3

EMOM: 125 x 2 for 15 minutes.
I was sweating by the 10th set.. obviously easy weight but it's conditioning myself to lift properly even when fatiguing.

EXTRA
Toe2bar
5x5, 30 seconds rest. Trying to work rhythm.

ghr, 3 sets

ljosaitis
12-20-2012, 01:01 PM
Dec 20 morning, cfsv

100 double unders

4 rounds of:
400 m row
10 Bodyblasters (1 chirpee + knee to elbows)

100 double unders



Took like 28 minutes or something awful. I'm still clueless at jumprope and am preeettyyy beat up in the lower back and upper trap regions.

ljosaitis
12-20-2012, 04:38 PM
Dec 20 lunch, CDA

DE Bench pinkies on ring
bar
50 + 1 mini x 3
50 + 2 mini x 3
100 + 2 mini x 3 x 3
120 + 2 mini x 3 x 2
140 + 2 mini x 3 x 2
150 + 2 mini x 3 x 3

Pin presses
about a 2 board.. it's been half a decade so started easy

135 x 5
205 x 5
245 x 4
255 x 3

DIPS - 1 min rest
23
16
14
12
12

EXTRA
some hammer curl and pushdown superset for blood slangin.

Need a core/back rest but the arms are 100% fresh

ljosaitis
12-22-2012, 02:09 PM
Dec 20 night
6-8:30 soccer at the kroc.

ljosaitis
12-22-2012, 02:15 PM
Dec 22 - cfsv

15 min roll out / warm up
ME Squat
bar to box
135 x 8 to box
185 x 3 free.. very squirrely in the bottom?
225 x 5 to box
245 x 3 to box
265 x 3 free, again weird
285 x 3
300 x 2
315 x 1.

I guess a weak warm up after a brutal weak makes me completely unstable in the whole. Should've been able to go higher but out of time and frustrating technique.

WOD

20 yard burpee broad jump

100 du
21 med ball sit2stands
21 burpee wallballs
75 du
15 med ball sit2stands
15 burpee wallballs
50 du
9 med ball sit2stands
9 burpee wallballs
100 yd plate push

20something minutes. who cares, I blow at double unders.



Deep 5 second pause squats
trying to figure out the whole issue.. realized immediately that after moving around I was fine.
135 x 5
165 x 5
185 x 5
205 x 5
225 x 5

Trap bar dl
135 x 8
225 x 8
295 x 8
315 x 8
335 x 8
Started taking forever between sets, just worn out

EXTRA
3 sets of mr. t GHR

ljosaitis
12-27-2012, 11:12 AM
Dec 24 morning, cfsv
long warm up

ME Floor Press, pinkies on rings
bar
80# chain (all chain doubled) x 5
95 + 80# chain x 5
135 + 80# chain x 3
185 + 80# chain x 3
205 + 80# chain x 2
225 + 80# chain x 1
235 + 80# chain x 1. pretty hard for some reason, I think I paused too long

WOD
12 days of Christmas. AKA 1 then 2,1 then 3,2,1 etc
All bar weight only 95#
1 ohs
2 rack jerks
3 power cleans
4 deadlifts
5 push-ups
6 toes to bar (FINALLY figured these out smoothly)
7 box jumps
80 yd plate pushes
9 burpee to pull-up
10 ring dips
11 ground to overhead with 50s
12 squat clean thrusters

took 52 minutes I think! So long. Got kinda sick halfway through, think it's because not used to the long stuff

ljosaitis
12-27-2012, 04:30 PM
Dec 27 lunch in cda

brief warm up
Clean & Jerk
B warm up
95 x 3
115 x 3
EMOM for 15 minutes: 135 x 2

Felt better than 125 last week, will move up fast.
Tried to do hang cleans, hurtttyyy

Pendlay rows, 60s rest
135 x 8
155 x 8 x 3

Wide grip pullups 60s rest
5,
5,
4,
4,
3

EXTRA
50 GH Situps
some hammer curls



DEC 27 NIGHT
2 hours of soccer!

ljosaitis
12-28-2012, 11:00 AM
Dec 28 morning cfsv
20 minute band mobility / warmup

WOD
21-15-9 of
Deadlift 225
dips (not ring)
20# wallball.

TIME - 6:15
Today was the first time I whupped my class. somebody from the earlier class got under 6 though. Need to learn the rhythm of wallballs. At least the deadlifts and dips were a smokeshow.

Extra
5 rounds of
SSB box squat - 135 + 80# chain x 3
30 yards of prowlerin, half high half low.

ljosaitis
12-28-2012, 03:48 PM
Dec 28 lunch in cda

band mob, 10 min

ME SOHP
bar
75 x 5
95 x 5
115 x 3
125 x 2
135 x 1
140 x 1

Moved my grip in a little. The good news is my shoulder feels awesome so I think I can push on these a bit. Considering the dips this morning and the jerks yesterday I'm alright with this.

ME Push press
145 x 3
155 x 3
165 x 2
175 x 0, bad timing

Incline bench
bar
115 x 10
135 x 10
155 x 10
165 x 7
155 x 7

Extra
decline rolling skullies, few sets of 12 to move some blood

ljosaitis
12-29-2012, 05:19 PM
Dec 29, cfsv

About an hour of foam rolling and dynamic + band mobility, feeling beatup.

WOD
3 rounds of:
50 yd plate push
10 bodyblasters (aka 2 pushups to pullup to toe to bar)
12 70# kb swings
TIME: 11:17 or so
Round one took like 1:30 then just outta gas. Need a bigger tank

EXTRA

Snatch balance
bar x 5
bar x 5
bar x 5
almost felt human by here
65 x 3
85 x 3
95 x 3
105 x 3
115 x 3
125 x 3
135 x dropped it, tried to pick it back up and realized I'm too beat
down to
115 x 3 x 3 working on jumping and speed over weight.

Ring pullup
bw x 5
+20# chain x 5,5,5,5

That extra work took forever due to wandering in circles with all my brain blood in my tummy.

ljosaitis
12-31-2012, 03:12 PM
Dec 31, cfsv

Big warm up with medballs and mega dynamics

SQUAT
bar
135

E2MOM:
185 x 10
225 x 8
245 x 6
265 x 4
275 x 2
290 x 2
275 x 4
255 x 6
225 x 8
205 x 10

Conditioning is improving but bottom squat position sans mirror is still wonky

WOD
Death by pullup/pushup/squat (then 2 pullup / 2 pushups / 2 squats)
In round 9 my shoulder died from kipping or whatever. I was cruising though, bummer.

spent 15 minutes getting that shoulder to work again

EXTRA
GHR curls, 4 sets
Static GH Ab hold
15s
+10# 15s
+25# 15s x 3

ljosaitis
01-02-2013, 04:23 PM
Jan 2, lunch in cda

band mobility
ME BENCH
bar
135 x 8
185 x 5
225 x 3
245 x 2
255 x 2
265 x 1 verrry easy, shoulda doubled or gone 275 but this bar has a weird ring spacing and the whole day I couldn't find the sweet spot.

C&J
B warm up
95 x 3
115 x 3
135 x 2
155 x 1
165 x 1
175 x 1 very controlled and smooth! Finally dropping under the bar. Will restart the EMOM next week with 135.

ljosaitis
01-03-2013, 10:52 AM
Jan 2 night, cfsv
Warm up..
30 minute running clock
0 - 10 minutes: playing with bar muscle ups. No problem, got a few!

10 - 17 minutes:
7 minute AMRAP (as many rounds as possible)
15 Deadlifts 185
15 Deficit push-ups (hands on 25lb plates)
15 Box jumps

3 rounds + 30 I think

17 - 20 minutes: Rest

20 - 30 minutes:
10 minute AMRAP (as many rounds as possible)
1k Row (buy-in)
10 Bar facing burpees
10 Back squats 95# no racks
10 Push press

1 round + 10 burpees I think

ljosaitis
01-03-2013, 10:59 AM
Jan 3 morning, cfsv
band mob for shoulders, dynamic warmup

Max Effort / Unbroken Tests:
Double-Unders (3 attempts) - 3 unbroken!! whattttupppp
Handstand Push-Ups - 34?? I guess I'm good at these.
Ring Muscle-Ups - 2! Never done these
Pull-ups only 19, they made fun of my kipping so I went strict halfway through

WOD: 20 min AMRAP
5 Chest to Bar Pull-Ups
10 Wall Ball Shots #20/14
15 KBS #53/35

7 rounds. suckkkyy.

ljosaitis
01-03-2013, 06:09 PM
Jan 3 lunch in cda
tons of mobility while coaching.

50 toe to bar
then 50 ghsitups in 2:47

curls and pushdowns.

ljosaitis
01-06-2013, 03:30 PM
Jan 5, cfsv
Found out the 9th is back squat, 14th Crossfit total so I decided to eat a lot and focus on that for the next 8 days or so.
Tightened the belt which was long overdue and found old Tommy Kono Knee sleeves.
Weight still 145


foam roll, dynamic stuff, air squats etc
SQUAT
bar to a box
135 to a box
135 + 80# chain to a box
205 + 80# chain x 3
235 + 80# chain x 2
255 + 80# chain x 1
275 + 80# chain x 1
295 + 80# chain x 1

Felt pretty easy, starting to work harder on the big lifts again. Should be 335 or so on the 9th which is only about 140 under a raw PR hahaha


DEADLIFT
All the chain was doubled and tight on the bar, it was all 100% off the ground about the knees

135
135 + 120# chain
205 + 120# chain
255 + 120# chain
295 + 120# chain
305 + 120# chain, pretty much a max

WOD
35 20# wallballs
5 medball pushups
5 lunges w/ ball above head
then 30/10/10, 25/15/15, 20/20/20, 10/25/25

12:40. No lung burn at all shoulders just tired. shoulda pushed harder.

Was gonna be muscle up practice but shoulders were shot. Did some mobility and spent 40 minutes or so learning butterfly pullups. Got pretty alright!

ljosaitis
01-06-2013, 03:39 PM
Dec 6, s. hill

Shoulders were bummed so I did about 40 minutes of rollout, band mobility etc

ME SOHP
bar x 10
bar x 10 again, cmon shoulderrrrs
75 x 5
95 x 3
115 x 3
130 x 3
140 x 2
145 x 2 kinda .. Was supposed to be a single but I accidentally bent my knees a touch so I did a second. PR either way.

DE Bench
pinkies inside rings so I could lift off

band x 3
2 minis x 3
90 + 2 minis x 3 x 2
100 + 2 minis x 3 x 2
110 + 2 minis x 3 x 2
120 + 2 minis x 3 x 2
130 + 2 minis x 3 x 2
140 + 2 minis x 3 x 2
150 + 2 minis x 3 x 2

All speed was good, started out 30s rest, ended up more like a minute due to texting haha. felt great

Dips
8
+10# x 8
+20# x 8
+30# x 8
+35# x 8
+40# x 8
+45# x 8
These were all great, easy and not hurty.

EXTRA
Side raises, push downs and teriyaki chicken sandwiches.

ljosaitis
01-08-2013, 01:21 PM
Jan 7 S. hill
An hour of yoga and 15 minutes of band mobility

ljosaitis
01-09-2013, 11:35 AM
Jan 9 CFSV

warm up/mob .. couldn't find the band and missed shoulder warmup which was a huge mistake

SQUAT
bar to box
135 to box
205 free x 3
255 x 1
295 x 1
325 x 1 .. got a little forward and this was hard
335 x 1 this was not hard, shoulda gone more but we were done

WOD
5 rounds of
squat 225 x 5
GH Situp x 10
5:29

Shoulder was jaaackkked :( spent 20 minutes rolling it out and stretching. bummer.

ljosaitis
01-09-2013, 04:36 PM
Jan 9 lunch, cda

My shoulder hurt so bad after this morning, so I stretched and rolled and did pass throughs for awhile.. went in not knowing if I could do anything

Clean & Jerk
B warm up
95 x 3
115 x 3

EMOM for 15 minutes:
135 x 2

Went very well.. somehow shoulder felt really good after??


EXTRA
pistols
5 per leg x 3 sets.. went ok. Left leg is better than right

GHR
3 sets

ljosaitis
01-10-2013, 03:55 PM
Jan 10, lunch in cda

band mob on the shoulder.. feels ok but limited ROM

ME Incline Bench
bar
115
155 x 3
185 x 2
205 x 2
225 x 1, don't remember ever going this high so we'll just call it a PR

downset of
205 x 2

RE CG Bench
105 + mini x 10
125 + mini x 10
145 + mini x 10
165 + mini x 10
185 + mini x 9

Neutral grip Pullups
+25 x 5
+25 x 4
+25 x 4
+25 x 3

HSPU
13,9,5 .. out of juice.

some side raises for blood.

ljosaitis
01-11-2013, 11:03 AM
Jan 11 night
Soccer!

Was supposed to be 1 game (44 minutes, with substitutions) but stayed on for a whole no-sub game. Feel a it like I got hit by a truck today.

ljosaitis
01-11-2013, 03:37 PM
Friday Jan 11 - lunch in cda
long dynamic/band warm up, feel beat.

SNATCH
B warm up
High hang with bar x 8 x 2
65 x 3 full snatch, not too bad
65 x 3 not too bad again, gonna move up
85 x 3, pretty alright. Need to practice the jump land 2000 times so my feet are even
85 x 5.. first one I didn't go down so I did extra and forced the OHS
85 x 3 + an OHS each just to get better.

Position is way better. No this is not in kilos. I promised myself starting 2013 I'd work hard on being able to snatch properly and I believe this will come through:

#1 Technique work
High hang, low hang, and blocks learning the 3rd pull. OHS well + mobility to actually being able to hit positions.

#2 Strength
Hook Grip, high pulls and snatch balances along with the natural growth from pushing the cleans.

So, mark the calendar, started today.


EXTRA
Wanna lift big Monday so I just pumped up today and will take the weekend off

Rope pushdowns x 3 sets
Hammer curls x 3 sets
Bar pushdowns x 3 sets
DB curls x 3 sets
Rolling DB extensions x 2 sets
Band curls x 2 sets.

ljosaitis
01-15-2013, 11:57 AM
Monday Jan 14 , cfsv

CROSSFIT TOTAL DAY!!!!
Weight: with clothes and shoes 143.8

Big time warm up, lots of mob this day

Squat
bar to a box
135 to a box
205 to a box, then one free
255 x 1
305 x 1
335 x 1, very easy but forward
350 x 1, hard, too slow out the bottom.

Shoulder felt fine, long warmup solved all the problems I had from Wednesday's squatting


SOHP
bar x 5 x 2
95 x 1
115 x 1
135 x 1
145 x 0?? weight got in front.. moved grip in to half thumb from smooth
145 x 1 very fast
150 x 1 good enough.

Deadlift
135
225
295
345
385
405 x 1 very fast
415 x 1 very fast
425 x 0 glued to floor. Basically this could've gone easy if I hadn't taken so long. Took too many dl warmups and tonight was Dani's first night at the gym so starting at 385 I had to kinda work with her and got cold.. oh well

TOTAL
915.

So CFTF standards say at
148: ADVANCED - 833 ELITE 1061
132: ADVANCED - 745 ELITE 838

I'm a very light 148 so 915 isn't so bad. Prediction though, my squat will keep returning to normal, my dead will continue up a bit and I'll keep adding 10 or so a month to the SOHP. I'm predicting 405/170/435 or so by April, especially if I can fill out 148 class.


Started warming up for clean & jerk EMOM, did B warm up, bar, 95, 115, 135 but then Dani was done and I had to roll.

ljosaitis
01-15-2013, 12:01 PM
Tuesday Jan 15, morning at cfsv

Long warmup because I couldn't sleep. Needed it though

WOD
5 rounds of:
10 toe-to-bar
10 75# power snatch
10 20# wall ball.

TIME: 12:03.

Conditioning felt bad, largely due to last night and little sleep. Good news is rounds of 10 ttb I cruise through. Had to break up the snatches into 5s the last couple rounds due to breathing.


EXTRA
more shoulder mob.
Muscle up practice
bands x 3 x 2
full for 1
then full for 4 PR.

These are getting easier, wanna be up to 10 in February.


REMINDER!
Need to keep working full snatch position, double unders and conditioning for the open.

ljosaitis
01-15-2013, 03:46 PM
Tuesday Jan 15, lunch in cda

Was gonna do the EMOM clean & jerks but felt beat from last night and this morning so I just took it easy.

Clean & Jerk
B warm up
bar
95 x 3
115 x 2
135 x 1
145 x 1 x 3-5 sets, not really sure. Just wanted to make sure I got some reps in with the right weight because it'll be a sec till I can get back on it and didn't wanna get out of the groove.

Pendlay row
115 x 5
135 x 5
155 x 5
165 x 5
175 x 5

EXTRA
Wide pullups, 4 sets of 8 supersetted with
GHCurls, 4 sets of 8

Mini Band pull thrus, 3 sets of 10 supersetted with
Mini Band face pulls, 3 sets of 10.

ljosaitis
01-16-2013, 04:23 PM
Wed Jan 16, lunch in CDA
Overall not a lot of time..
band mobs for shoulders

DE Bench
pinkies an inch inside rings
bar
65 + mini x 3
65 + 2 minis x 3
85 + 2 minis x 3
105 + 2 minis x 3
115 + 2 minis x 3
125 + 2 minis x 3
135 + 2 minis x 3
145 + 2 minis x 3 not super fast so did it again
145 + 2 minis x 3, speed good
155 + 2 minis x 3, speed ok
155 + 2 minis x 3 not fast enough, cutting it.

There's a chance I had an extra 5 on all this but I'm not sure.


Pushups on basketball, 45s rest
20, 20, 17

Dips
10
+25# x 10
+35# x 10

EXTRA
pec deck, some curly stuff.

ljosaitis
01-17-2013, 11:56 AM
Wed Jan 16, night CFSV

Went in to assist the wife, was just gonna do mobility but I got sucked in to workout.

Thruster
B warm up
65 x 5
85 x 5
105 x 3
115 x 1
125 x 1
135 x 1
145 x 1, actually not hard at all. Learned how to pop at the top to not hurt my wrists.

WOD
15 minute AMRAP:
8 ring dips
10 24" box jumps
12 overhead lunges with 65#
7rnds+7

Learned how to rebound better for quicker box jumps afterward, get the arms into it.

ljosaitis
01-21-2013, 01:57 PM
Friday Jan 18, cfsv
B-RAD and crew were in town so we decided to squat tough. Unfortunately my hams were super jacked from all that overhead lunging and box jumping the other night.

ME LOWER: Giant Cambered Bar Box Squats
12" + an iron plate

bar
bar + 80# chain
155 + 80# chain x 5
205 + 80# chain x 5
245 + 80# chain x 3 x 3 or so, got some work in
275 + 80# chain x 2
305 + 80# chain x 1, coulda kept trucking but right knee didn't stay all the way out.

That was where I ended, mighta been different in the middle.

Saturday Jan 18, cfsv
supersets of budlight and jerkbox construction for time.

ljosaitis
01-21-2013, 04:15 PM
Monday Jan 21, lunch in cda

5 minute shoulder dynamic mob

ME UPPER: Bench with 1 mini

bar
55 + mini
145 + mini x 8
195 + mini x 5
225 + mini x 3
240 + mini x 1 .. very easy and smooth
250 + mini x f, almost but brought down too slow. Shoulda gone 245 or just manned up.

Underhand pullup - 1 min rest
I think that just means chinup
+0# x 5
+25# x 5
+30# x 4
+35# x 3
+40# x 3
+45# x 2
+50# x 2
+55# x 1
+60# x 1 PR, but I never go underhand.

DIPS - 1 min rest
+45# x 13
+55# x 6
+55# x 5
+55# x 4

EXTRA
3 sets pushdowns and curls baby

ljosaitis
01-22-2013, 12:25 PM
Tues Jan 22, morning cfsv
shoulder mob, 3 rounds of prowler and jumprope

WOD
5 rounds of:
deadlift 275 x 7
airsquat x 30
hspu x 7
TIME: 6:36. Smoked it, this my wheelhouse

Clean & Jerk
was supposed to do 155 x 2 x 15EMOM

B warm up
95 x 3
125 x 2
145 x 2

EMOM:
155 x 1, ok
155 x 1 caught a lil high
155 x FAIL, somehow didn't let go of the bar and jacked my wrist
155 x 1 fine, feeling so beat
155 x 1 fine, need to get lower
155 x 1 same
155 x fail, didn't let go again.
Shut it down.

Couple things: beat from yesterday's and this morning's lifting first off which should've pointed to taking it down. Fact #2: Difference in % of my 1rm from 135 to 155 is huge.. say my projected 1rm is 185, then 155 is 84% which is NOT speed work. 145 is the most I should be using and if feeling beat 135 is just fine. I gotta remember the point of this is skill not weight.

ljosaitis
01-22-2013, 04:12 PM
Tues Jan 22, lunch cda
Somebody was in the squat rack so spent 15+ minutes on shoulder and hip mobility, overhead squat with a stick.

DE LOWER, front squat w/ choked minis to a box
bar x 3
bar x 3
95 x 2
95 x 2
115 x 2
115 x 2
115 x 2
135 x 2
135 x 2
135 x 2
155 x 2
155 x 2 but I dropped it. Called it there. Speed was great, just grip is tougher with the bands somehow.

OHS
Tried to pause in the hole but ended up just basically fighting to get into a bottom position
bar x 5
95 x 5, tough, long reps fighting for the bottom
95 x 5, same
95 x 3.. uhh, kinda passed out. Second time in my life my auditory system fails and it literally sounds like an old cd player skipping
95 x 5 better position, better everything

Might have done one more, this is just a gigantic mobility struggle. Doing bouncey reps at or slightly above parallel is no biggie now but getting deep and pausing is torture.

EXTRA
band face pulls, 3 sets of 20

ljosaitis
01-24-2013, 10:20 PM
Wed Jan 23
SOCCERRRRRRR


Thu Jan 24, night S. Hill
Back is beat from the Monday deadlift WOD + all the OHS, shoulders tight.. Spent 25 minutes on dynamic mobility/ band shoulder mob

SOHP
bar
75 x 5
95 x 5
115 x 5
125 x 5
135 x 5

Push Press
155 x 1, missed 2nd
155 x 2, missed 3rd
155 x 3, missed 4th

No mirror and some mistiming, just working on the little push at the end

DE BENCH
pinkies 2" from ring
bar
65 + mini x 3
65 + 2 minis x 3
85 + 2 minis x 3
105 + 2 minis x 3
115 + 2 minis x 3
125 + 2 minis x 3
135 + 2 minis x 3
145 + 2 minis x 3 x 4 sets, all fast

EXTRA
light pec deck and side raises, 3 sets of 12

ljosaitis
01-25-2013, 11:02 AM
Fri Jan 25 morning, cfsv
10 min shoulder mob, standard lower dynamic mobility
another 10 minutes trying to get into an OHS position
B warmup
SNATCH
bar x 3
65 x 2
85 x 2
105 x 3 singles, looked pretty good, read to use this weight on a DE day

WOD
5 rounds:
400m run
20 burpee
15 bent over db row w/ 50s
TIME: 19:10

Tried to do muscle ups and kinda couldn't. I did do one but it wasn't easy. Beat up from last night I guess..

ALSO: need to start with the band and work transition before going full.

ljosaitis
01-25-2013, 03:28 PM
Fri Jan 25, lunch in cda

Stevo wanted to get pumped so I got down widdit

JM Press
bar x 10
65 x 8
75 x 5
85 x 5
95 x 5

Didn't hurt my elbow, that's good.

DIPS
5
+35# x 5
+55# x 5
+65# x 5
+75# x 5
+80# x 5.. 2 plates next time!

EXTRA
5 sets of pushdowns supersetted with curls
4 sets of legpress calf raises supersetted with band hammer curls
3 sets of seated calf supersetted with chin ups.

ljosaitis
01-28-2013, 05:30 PM
Sat Jan 26, Spokane Boxing gym

My buddy Jeremy is trying to pass the situps test to become a police officer so I was helping him develop some core.

GH Static Holds
20 seconds, 4 sets

Floor wipers
95 # for 3 sets of 6/side

TABATA Situps
yup.


SUNDAY Jan 27
About 90 minutes of mobility, walking, butterfly practice, jump rope practice.

ljosaitis
01-29-2013, 11:27 AM
MAX EFFORT MONDAY, Jan 28, cfsv

First day getting to design the workout at crossfit

SSB to 12" box
bar
bar + 120#chain x 5
155 + 120#chain x 3
205 + 120#chain x 3
245 + 120#chain x 2
276 + 120#chain x 1 (5.5s baby!)
296 + 120#chain x fail.. shoulda gone 286
276 + 120#chain x 1 again, went fine

Assitance
seated good mornings w/ ssb
115 x 5
155 x 5
155 x 5
155 x 5
155 x 5

WOD
20-15-10 of:
green band pull thrus
glute ham curls
toe to bar
Didn't time it.

Fun night.

ljosaitis
01-29-2013, 11:28 AM
Monday, Jan 28 AFTER ME MONDAY
Soccer!! 9:50 game.

ljosaitis
01-29-2013, 11:31 AM
Tuesday, Jan 29 morning @cfsv

dynamic mob for a bit, band shoulder

WOD
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups

TIME: 26 something.
Went pretty well except most of it was pretty broken the push presses were brutes on my upper back at that point and the kb swings were a bummer. took about 7 minutes to get through the muscle ups at the end.. went 3-2-2-2-2 taking breaks so I wouldn't miss. Still suck at the kip

ljosaitis
01-29-2013, 03:50 PM
Tues Jan 29, lunch in CDA
4TH Workout of sorts in 24 hours.. you'd think I'd be beat but felt fine. Probably should just do mobility or something easy tomorrow though.

ME UPPER - Decline bench
bar
135 x 10, feeling good.. haven't done this in many years
185 x 5, again not bad
225 x 3
250 x 2
265x1
280 x 1, a little dumped but quick enough
285 x 1, very good, shoulda gone 5 or 10 more but this was double bodyweight.

Deficit pushups, 60s rest
15 using little round dbs
switched to 70# dbs for bigger deficit
15,15,15 .. last set was hard

Wide grip pullups
+25# x 3
+25# x 3
+25# x 3
+25# x 3

EXTRA
3 Giant sets of:
15 pushdowns
15 band face pulls
15 side raises
15 curls
..movin some blood about

ljosaitis
01-31-2013, 12:32 PM
Thurs Jan31, morning cfsv

Still feeling beat a bit after just doing mobility yesterday.. started with a ton of shoulder mob. We were retesting today
DOUBLE UNDERS
Did like 3. I neeeeed to start working on this if I'm going to do them at all

HSPU
41. Last 5 maybe were kipped.

MUSCLE UPS
6! Shoulda had the 7th, got turned over just was a little out of position. First muscle up I almost didn't have to dip

FRONT SQUAT
So the workout was 1-10-1-20-1-30.
Warmed up with the bar, 115, then
165 x 1, fast
135 x 10, ok
205 x 1, fast
125 x 20, sucky, lose grip after about 10 and a lot of arm crossing etc. the squatting is easy tho
235 x 1, very fast and a PR since I'm new to front squatting
115 x 30, sucky, grip all over the place, couple reracks.
265 x 0 .. this was extra since the 235 felt so good but I think I didn't count in how the 30 set affected my upper back.

ljosaitis
02-01-2013, 03:53 PM
Thu Jan 31 night, s hill

Spent about an hour on mobility, ohs with a dowel
15 minutes of straight single and double under practice.

ljosaitis
02-01-2013, 04:06 PM
FRI Feb 1, lunch in CDA
OLY DAY
I need to do this 1-2 x per week.

15 minute dynamic warmup/mob + Bwarmup. I could tell all the mob the night before helped a TON, try to do that before every OLY day.


1 snatch + 1 ohs
bar x 3
65 x 3
85 x 2

EMOM
105 x 1, not bad
105 x 1, not bad
105 x 1, completely a muscle snatch, just stood straight up :(
105 x 1, good again
105 x 1, not bad
105 x 1, not so great
105 x 1, awesome.

These obviously pop super well, just working on that 3rd pull and having a stable bottom position

CLEAN EMOM
95 x 2
95 x 2
115 x 2
115 x 2
135 x 1
135 x 1
135 x 1
145 x 1
145 x 1 .. was popping to like chin level but not dropping fast so started focussing on that
145 x 1
145 x 1
145 x 1 .. getting tired but dropping well now.


Didn't have tape which definitely affects my grip release on cleans but still felt good today.

Judas
02-03-2013, 08:09 AM
Leon...

ljosaitis
02-04-2013, 12:58 PM
Leon...
You've returned!

ljosaitis
02-04-2013, 01:03 PM
Sun Feb 2, cfsv

This begins jerk as a DE movement...
DE JERK
Tons of band/bar warmup
75 for 3 singles
105 for 3 singles
125 for 3 singles
136 for 3 singles
145 for 3 singles
156 for 3 singles
Tried 165 and was not going down fast so I stopped. My elbow areas were really bummed out from oly before so I was hesitating a lot to fully extend. This is good tho, I'm fine with started low.

DE BENCH
bar
bar + 160# chain x 3
65 + 160# chain x 3
85 + 160# chain x 3
95 + 160# chain x 3
105 + 160# chain x 3
115 + 160# chain x 3
125 + 160# chain x 3
135 + 160# chain x 3 for 5 sets.

All this was fast. Out of time.

ljosaitis
02-04-2013, 04:09 PM
Mon Feb 4, lunch in CDA
Usually tonight would be ME Monday (lower) but I have a soccer match so that'll be Wednesday.. so worked on some weaknesses without ruining myself.

15 minute dynamic/bar warmup, B warmup

EMOM Snatch + 1 OHS
65 for a double
85 for a double
95 for 12 singles.

A lot of the singles were pretty dang good. I'd say many I'd drop to about an inch or so above parallel before catching myself, then sink all the way. Probably 2 had no real drop. Slow progress, better positions for sure

EXTRA
15 mins of double under practice. Started off with singles and felt good, then tried double and was getting nowhere. Got a drink of water and came back for 15 consecutive which for me is unheard of. I kinda hate how sporadic this is, but it's improving as well.

ljosaitis
02-05-2013, 10:40 AM
Mon Feb 4 NIGHT
SOCCER!! No goals :(


Tues Feb 5, morning cfsv

15 min mob
WOD
Thrusters: 115 x 15
RUN: 200m
Thrusters: 95 x 20
RUN: 400m
Thrusters: 65 x 30
RUN: 800m

TIME: 16 something.
CONSENSUS: I am terrible at repeat thrusters! Need to add this as a priority, which now I'd rate as:
Snatch
Double Unders
Thrusters
Clean
Jerk
Conditioning

ljosaitis
02-05-2013, 04:40 PM
Tues Feb 5, lunch in CDA
an hour of walking/mobility. Starting to sniffle, hopefully I can nyquil tough tonight and be g2g for ME Lower tomorrow.

ljosaitis
02-06-2013, 10:27 PM
Wed Feb 6, night cfsv

10 min dynamic mob

ME LOWER - 3" deficit SLDL
All chain doubled and coming completely off ground.
95 x 5
95 + 120# chain x 3
135 + 160# chain x 3
185 + 160# chain x 3
251 + 160# chain x 2
275 + 160# chain x 1 .. helicoptered strangely
285 + 160# chain x 3.. redemption
315 + 160# chain x 1 .. clean .. RPE 9

WEAKNESS
SSB 5 second pause squats + 30 second gh situp isometric holds
bar x 5
155 x 5
175 x 5
185 x 5
185 x 5 . rpe 8 probably because of the abs on this last one, short rest

WOD
Supposed to be 10 minutes EMOM 135 x 12 push jerk, 12 ring dips. Instead I did:
0: 115 x 10 push jerk
1:00 muscle up + 12 ring dips
2:00 115 x 8 push jerk
3:00 muscle up + 10 ring dips
... lost 1 or so on each of them till 10:00 .. need to learn to leg drive on push jerk

ljosaitis
02-08-2013, 01:48 PM
Thurs Feb 7, night south hill

Only slept 3 hours last night, plus we did that stupid upper body wod yesterday... not feeling it at all. Spent 25 minutes warming up.

ME UPPER - Bottom up Bench
Pins put the bar about 1" from touching.
bar x 10
bar + double minis x 5
95 + double minis x 5
135 + double minis x 3
165 + double minis x 2
185 + double minis x 1 .. rpe 9.5

a) not enough volume, and b) not very heavy but whatevs, it's a baseline. Bottom up is hard to get psyched for and I could barely stay awake.

Incline db
Nothing special
60 x 12
60 x 10
55 x 10
50 x 10
50 x 10

WOD
Tried to do the 75 hspu w/ 20 double unders emom. I knew I couldn't do the DU so I went w/ 10. Hardly worth mentioning this because by the 4th round I was getting a few hspu's in between mostly du's and called it quits. I'll smoke this with a month of jumprope practice

EXTRA
pec deck
side raise
pushdowns
bar front raise

Figured since my energy was so low I could at least get my pump on

ljosaitis
02-08-2013, 03:59 PM
Fri Feb 8, lunch in cda

WEIGHT
144 with all my stuff on haha.

Schedule is weird this week and I needed some back work. Trying to up my Oly so I started with cleans.

Cleans
Dynamic warm up, B warm up, lots with the bar
95 x 8, first time doing reps without resetting
115 x 5, again one set.. not too bad!
115 x 5
135 for a triple, all these have mad pop, look good etc
145 for a double, went bad, 2nd rep was powered. Guess I can't expect to go up in weight and do this properly
155 x 1, really good
155 x 1 powered, stopping there. I think basically going up until I mess up 2 lifts is a decent format, that 3rd pull is my weakness.

Assistance
a) Pendlay row 155 x 5
b) 15 miniband face pulls
4 sets

2nd pull (power shrugs? thumb smashers?)
145 x 5
165 x 5
185 x 5
195 x 5

Chinups - 60s rest
15, 10, 6, 5

Not a lot of time today but I got a little work in. Trying to be patient with the oly stuff.

ljosaitis
02-12-2013, 11:19 AM
Mon Feb 12, CROSSFIT SOCAL
Met AJ here, nice owner let us do what we wanted.

15 min dynamic warm up
ME LOWER - Front Squat
bar
95 x 5
135 x 3
185 x 1
225 x 1
245 x 1
255 x 1 RPE 8.5 maybe. Could've gone up but they were done

EXTRA
Kinda random, some GHR, some butterfly pullups, some muscleups etc

WOD
8 min AMRAP
5 - cleans (135)
10 - toe2bar
15 - kb swings (53#)

3 rounds + 5. Shouldn't have jumped into these cleans without a bar warmup, they were like 100% power/muscled which is not what I want to be doing. But everyone was going fast so I couldn't goof around. I'll know next time.

KevinStarke
02-12-2013, 02:12 PM
Strength training + WODs, definitely something i've been mulling around in my head about trying.. gotta get the ol' heart back in shape first so I don't die in the process. Workouts are looking great man keep it up.

ljosaitis
02-16-2013, 01:21 PM
Strength training + WODs, definitely something i've been mulling around in my head about trying.. gotta get the ol' heart back in shape first so I don't die in the process. Workouts are looking great man keep it up.

Thanks dude, it's a work in progress for sure.

ljosaitis
02-16-2013, 01:33 PM
Thurs, Feb 14, cfsv

Have time in the middle of the day for a bit so I'm training with the competitive crew. Today went very poorly, I should not have gone heavy again and after so long without doing regular mobility I should've taken at least an hour to become human again

This was sort of http://www.misfit-training.com/ workout #95

SQUAT
bar to a box, felt awful
bar to a box again
135 to a box, still not great
185 free, bad... should've been smart and worked mobility and just done my DE day but was trying to follow the crew's programming
225 x 3
255 x 2
285 x 1
305 x 1
325 x 1, decide to call it. RPE 8.5ish but just not sitting back etc
275 to a box for 3 singles

WOD 1
EMOM alternating for 10 minutes:
a) hang clean w/ 95# x 10 or 12
b) max hspu in 30 seconds

the hspu's added up to 72, the hang cleans weren't too bad, never done those before - about 20 seconds a set.

WOD 2
AMRAP - 7 minutes
7 thrusters w/ 95#
12 T2b

4 rounds :( I'm still awful at the thrusters and given what I said about today's mobility I really couldn't front squat. Not my best day but I know what I need to do.


LATER THAT NIGHT
Soccer, played most of the 45 minutes. Two goals even!

ljosaitis
02-16-2013, 01:37 PM
Friday, Feb 15 night at South Hill
Weird night, woke up 2 hours after I went to bed and felt like I got hit by a truck. Couldn't sleep. I know it wasn't from the one workout so I guess I got a bug.. which also hints at my stiffness yesterday.

Spent 30 minutes on mobility, started to feel human

DE UPPER - Bench, pinkies an inch from ring
bar
55 + 1 mini x 3
55 + 2 minis x 3
75 + 2 minis x 3
75 + 2 minis x 3
105 + 2 minis x 3
105 + 2 minis x 3
125 + 2 minis x 3
125 + 2 minis x 3 .. all this was 30 seconds rest, then moved to 1 minute for:
145 + 2 minis x 3 .. speed mediocre
145 + 2 minis x 3 .. speed good
145 + 2 minis x 3 .. speed great, moving up
155 + 2 minis x 3 .. slow
155 + 2 minis x 3 .. mediocre
155 + 2 minis x 3 .. mediocre and out of time. Had to go for date night.

ljosaitis
02-16-2013, 01:38 PM
Sat Feb 16, home

Decided to pay attention to myself and spent 90 minutes foam rolling and stretching. Hips/adductors are just brutal, I think partly from the bug I caught and trying to squat heavier twice in a row (especially without adequate mobility). I guess I played soccer too. Anyway, hopefully get some lifting in tonight and I feel a bit more human.

ljosaitis
02-17-2013, 10:11 AM
Sat Feb 16, night at South Hill

Continued my earlier mobility with 25 minutes of some dynamic mobility and overhead squat with a stick. Decided Oly wasn't a great idea with the soreness in my groin/hips.

Double Unders
10 minutes of practice. Nothing great but slowly improving

Pullups, shoulder width - 60s rest
3
3
+15 x 3
+25 x 3
+35 x 3
+37.5 x 3
+40 x 3

High Hang Power Shrugs
Snatch Grip:
bar
95 x 5
135 x 3 ... ouccchhh. stupid hook grip needs work
135 x 3
135 x 3

Clean grip:
165 x 3
185 x 3
205 x 3
215 x 3
225 x 3

Pendlay Rows
135 x 5
155 x 5
175 x 5
175 x 5

Dips / back extension, no intentional rest
8 / 15
8 / 15
+25# x 8 / 15
+45# x 8 / 15
+55# x 8 / 15

Was a little beat up in my chest/shoulder so didn't push the dips.

EXTRA
pushdowns + band face pulls , 3 x 15
weighted abs + side raises + curlz, 3 x 15


Just a nonsense day to get everything moving and avoid squatting in any form. I'm gonna keep stretching and hopefully be a real man on Monday.

ljosaitis
02-18-2013, 05:01 PM
Sunday Feb 17, daytime
It was nice out so I got about 90 minutes of outdoor pickup soccer in. Bunch of stretching at night

ljosaitis
02-18-2013, 10:13 PM
Mon Feb 18, night CFSV
MFT #97
misfit-training.com

Almost 30 minutes of mobility to be able to get into positions. B warm up etc.

1. OLY – Clean and Jerk x20 @80% (140#)
6:11

Felt pretty good.. probably 4 times I didn't let go which was bad, once I sat back too far and got out of a good position and a few times the jerk was a push press. I think 5 minutes would be the next effort, 4 a minute is fine for my current conditioning level, I'm still just sketchy about positions.

2. CFWO – AMRAP 10 Minutes
5 Power Snatch 95# (rx was 145)
10 CTB Pull-ups
15 Pistols

Only 3 rounds, which is awful, and it's 100% the pistols. Need wooorrrrrkkkk.



3 Rounds
25 Double Unders (rx was 100)
25 Hand-release push-ups
Rest 90 seconds (rx was 2 minutes but I was doing so few DUs)

First round I was getting 1 - 3 double unders. Moved my grip to the end of the handle and by the end got cruising, 10 in a row! Jumprope is silly.

ljosaitis
02-19-2013, 01:37 PM
Tues Feb 19, CFSV
MFT #98
misfit-training.com

Spend 30+ minutes on mobility, well worth it.

DE Lower - GCB Squat to 12" box
bar
bar + 80# chain
115 + 80# chain
155 + 80# chain x 2
155 + 80# chain x 2
155 + 80# chain x 2
155 + 80# chain x 2
175 + 80# chain x 2
185 + 80# chain x 2
195 + 80# chain x 2
205 + 80# chain x 2
205 + 80# chain x 2
215 + 80# chain x 2

Speed was good, slightly slower the last 3.


9 MIN AMRAP
30 Wallballs 20#
5 muscle ups

Only 2 + 25 :( First round I did the MUs unbroken and was cruising. Second round I got 4 mu's then wrecked and could NOT get the kip back. Spent like 3 minutes flailing to get one more, thus the lame score.


E2MOM
5 shoulder to overhead 125#
10 32" pvc jump overs

Should've used more on the shoulder, getting better at not holding at the top.

ljosaitis
02-20-2013, 12:36 AM
Tues Feb 19, night South Hill

Shoulders are beat from all the overhead and pushups earlier and yesterday, but Rando wanted to bench a little and I've been slacking in that dept.

Shoulder mobs.

Bench
bar
135 x 8
135 x 3
185 x 3
205 x 3
225 x 3
235 x 3
245 x 3

Felt a bit beat but got through this little bit ok

RE Method
Catchup for everything I've been missing. Everything slower, bb style
Incline db, 60 x 10, 3 sets
Pec Deck + Machine row, 3 sets
dips x 15 + band face pulls x 15, 3 sets
pushdowns + band pull aparts, 3 sets
side raises + curls, 3 sets
decline leg lift and roll up move + 60 second plank, 3 sets.

ljosaitis
02-21-2013, 02:19 PM
Wed Feb 20
Hour massage and an hour mobility work. Trying to reemphasize recovery work.

ljosaitis
02-21-2013, 08:07 PM
Thurst Feb 21
Oly Day!
Over an hour of foam rolling + bands/dynamic warm up
B warm up

EMOM 1 Snatch + 1 OHS
bar
75 eh
75 not bad!
95 ok
95
95
95
95 feeling good, move up
115 good enough
115
115 move up
125 caught high
125 caught high

Don't really know if this is progress. OHS feel and look way better but no 3rd pull

EMOM 1 Clean + 1 High Hang Clean (all squat)
95
95
115
115
115
115
125
125

Good for me to work this high hang, Feel the jump part rather than picking up speed from the 1st pull

WOD
8 min AMRAP:
7 push jerk (95#)
8 burpees
9 t2b
4 rounds + 18.

Pretty good. Was supposed to use 135 on the jerks which would've been ok but my shoulders are getting so beat.

ljosaitis
02-22-2013, 08:58 PM
Fri Feb 22, morning South Hill
25 minutes of foam roller /dynamic warmup

ME Lower - reverse band deadlift
doubled minis, 6th pin from the top

135
225 x 3
315 x 3
385 x 3
435 x 1
475 x 1
495 x 1. Went fine, was beat a bit from yesterday so only went for 10# more than last time.

WOD - 9 min AMRAP
2 cleans (95#)
2 ctb pullups (neutral grip)
4 cleans
4 ctb pullups
6 cleans
6 ctb pullups
8 cleans
8 ctb pullups
10 cleans
10 ctb pullups
3 cleans

Stayed light to get cardio in.

LUNCHTIME
about 90 minutes of BASKETBALL?? Never played before, pretty fun.

ljosaitis
02-23-2013, 12:07 PM
5 min band mob

ME UPPER- rev ban floor press
Bands doubled I think 8 pins up. Fatter bar, pinkies on ring
135 x 3
225 x 3
265 x 3
295 x 3
315 x 1
335 x 1
355 x 1, almost got stuck but worked it out

SOHP
BAR X 10
95 x 5
115 x 5
125 x 5. Didn't expect much, shoulders beat

wide grip pull up
3
+15 x 3
+25 x 3
+30 x 3
+35 x 3
+37.5 x 3
Maybe didn't do one of those but ended there

dips
8
+35x8
+55x8
+65x8

Short day but did some work

ljosaitis
02-25-2013, 06:05 PM
Mon Feb 25, lunch S. Hill
about 30 minutes of mobility, partly due to dude taking up space

DE Lower
EMOM, 1 Snatch Grip High Pull, 1 Snatch + 1 OHS
95 # for 10 minutes.

1 Snatch + 1 OHS, 90s rest
105
115
125 for 5 sets.

Nothing special just working on technique. Don't think I ever landed better than 2" above parallel but the OHS are improving and I think the high pulls helped me set up for the snatch.

ljosaitis
02-26-2013, 03:08 PM
Tues Feb 26, S Hill lunch
Band shoulder mobs

SOHP
bar
75 x 10
95 x 8
115 x 5
135 x 3
145 x 3

Push Press
145 x 5
155 x 4

Split Jerk
155 x 3
165 x 2
175 x 2.. was gonna be 1 but felt easy. Didn't push hard on this stuff, just reintroducing.

DE Upper, speed bench.
Pinkies an inch from ring, 45s rest

bar
55 + 1 mini x 3
55 + 2 minis x 3
85 + 2 minis x 3
95 + 2 minis x 3
115 + 2 minis x 3
125 + 2 minis x 3
135 + 2 minis x 3
145 + 2 minis x 3, speed not bad!
155 + 2 minis x 3, slow

Dropped a band, 90s rest, not fast
165 + 1 mini x 3
175 + 1 mini x 3
185 + 1 mini x 3
195 + 1 mini x 3 .. RPE maybe 8.5

Out of time.

ljosaitis
02-28-2013, 12:36 AM
Wed Feb 27

----LUNCH, S. Hill

about 20 minutes of mobility, trying to get the shoulders and hips working

OLY
B warm up, rack position stretching.

95: high pull, 2 cleans
115: high pull, 2 cleans
125: high pull, 2 cleans
135: 2 cleans
145: 2 cleans
155: 1 clean, 1 mess up
155: 2 cleans, but the 2nd was 100% power cleaned
165: 1 clean, looked good
175: 2 misses.. just could not get my head in the game :(

.. to try to rectify my 3rd pull:
High Hang Clean
95 for 5x5, just trying to barely dip, jump and land low.

Shrugs
135 x 8 hooked
185 x 8 hooked
straps on
225 x 8
255 x 8
275 x 8

out of time



AFTER WORK, cfsv
some dynamic mob

MUSCLE UPS
7, 4, 4, 4, 3. That's it, wife was doing women's class.




AFTER THAT
Soccer! First win for River City United, about 30 minutes total of running around.

ljosaitis
03-01-2013, 02:48 PM
Thurs Feb 28
an hour of foam rolling and stretching


Fri March 1, S. Hill
20 minutes of foam rolling / dynamic mob. Lats are really sore for some reason.

ME Upper, incline bench
bar
115 x 5
155 x 3
195 x 3
215 x 1
225 x 1.. at least a 9.5 :( Maybe lats are sore or something. Oh well, at least it wasn't worse and other things have improved
for more work:
205 x 2
205 x 2
205 x 2.

WOD - interval
4 Rounds of:
20 strict HSPU
20 Du's
45 second rest

TIME: 10:08
Du's improving, the mirror helps a ton.

DIPS
8
+25# x 8
+45# x 8
+55# x 8

EXTRA
4 rounds of:
cable flyes
side raises
push downs.

Plus one drop set of curls!

ljosaitis
03-02-2013, 01:52 PM
Sat Mar 2, S Hill

Very short on time :(

15 minute Mob

ME lower - good mornings off pins, just above belly button
bar
115 x 5
165 x 5
195 x 3
215 x 3
245 x 3
265 x 1

DE lower - 12" box squat, reverse black minis from top of rack
135 x 2
185 x 2
205 x 2
225 x 2
245 x 2
265 x 2
275 x 2
285 x 2
295 x 2

None of these were fast but of course not grinders either. Hamstrings smashed from the GMs, need wayyy more work there.

ljosaitis
03-04-2013, 03:00 PM
Mon March 4, lunch at S Hill

Spent all weekend crawling around doing construction, at least got in an hour of mob last night.

Bench
This was not supposed to be here, supposed to be DE Upper, but guys at new job were benching

bar
135 x 8
185 x 3
225 x 1
245 x 1
255 x 1
260 x 1.. pretty fast, 8.5. Not that good but whatever.

Push Press
bar
95 x 5
125 x 5
145 x 5
155 x 5

WOD
20 burpee/pullup/ttb in the tall cage with neutral grips: 4:07 .. not good but very high for me.

EXTRA
quick band push downs, curls, side raises, flies , face pulletc for blood flow

ljosaitis
03-05-2013, 03:30 PM
Monday March 5, night
Soccer! Played poorly, no goals.

Tues March 6, S. Hill
20 min mobility

Clean
B warmup
bar
95

EMOM - Cleans
115 x 2
125 x 2
125 x 2
135 x 2
135 x 2
145 x 2
145 x 2
145 x 2
145 x 2

This was all pretty good.. wrists/forearms are jacked up for some reason.

Rest as needed:
150 x 1
155 x 1
160 x 1 .. good.


Snatch grip DL
160 x 5
185 x 5
205 x 5
225 x 1, just couldn't hang on. Good place to work on.

Tall full cleans
100 x 5 x 5, trying to learn the 3rd pull.

ljosaitis
03-06-2013, 03:07 PM
Wed March 6, lunch at S. Hill

20 min mob / hang out

DE Upper: speed bench
bar
50 + 1 black mini x 3
50 + 2 black mini x 3
50 + 3 black mini x 3
100 + 3 black mini x 3
100 + 3 black mini x 3
110 + 3 black mini x 3
110 + 3 black mini x 3
120 + 3 black mini x 3
120 + 3 black mini x 3
130 + 3 black mini x 3
130 + 3 black mini x 3
140 + 3 black mini x 3
140 + 3 black mini x 3
150 + 3 black mini x 3 I think this was still fast enough
150 + 3 black mini x 3
160 + 3 black mini x 3 too slow. there's a chance tho this happened at 150. drop a band
160 + 2 black mini x 3
170 + 2 black mini x 3
170 + 2 black mini x 3, drop another band in anticipation of slowdown
180 + 1 black mini x 3
180 + 1 black mini x 3
190 + 1 black mini x 3
190 + 1 black mini x 3

Overall speed was pretty good, obviously at the end there was some attrition


Pullup
5
+25 x 4
+35 x 3
+45 x 2
+50 x 2
+55 x 1 or 2
+60 x 1
+62.5 x 1 PR I think
+65 x fail

Out of time

ljosaitis
03-07-2013, 12:37 PM
Wed Mar 6, night at CFSV

25 minutes of mob/warm up

WOD 1
21 - 15 - 9 of:
1 muscle up to ring dips / gh situps
4:32 I think. Lotta running around

WOD 2
21 - 15 - 9 of:
row for cals / ttb
9:52!!! TERRIBLE. Not only am I bad at rowing, but all the pullups today or something made ttb like 5 at a time.

ljosaitis
03-07-2013, 02:59 PM
Thurs Mar 7, lunch at S. Hill
A WHOLE hour of mobility, and teaching DE squat

ljosaitis
03-08-2013, 03:02 PM
Fri Mar 8, lunch at S. Hill

20 min mob

Snatch to warm up
B warm up
snatch balanced
75 x 3
95 x 3
105 x 3
115 x 3
125 x 2
135 x 1 .. pretty good!
145 x miss :( Don't know the difference.

None of these were caught below parallel but also most were only an inch or 2 above, so it is what it is

ME lower - 12 box w/ doubled minis

So, it's entirely possible all my mini work isn't mini.. they're way bigger than the black ones. whatever. THUG TENSION:
http://i.imgur.com/TOHsPn5.jpg?2?9853

bar x 8
bar + doubled minis x 5
95 + doubled minis x 3
135 + doubled minis x 3
165 + doubled minis x 3
195 + doubled minis x 2
215 + doubled minis x MISS ?!?!? Had my feet all dumb
215 + doubled minis x 1 Great.

EXTRA
3 sets of single leg band curls and tke's

PUMP UP
15 minutes of band work for upper back and chest and arms to move some blood since I'll be gone

ljosaitis
03-13-2013, 12:19 AM
Tue March 12, night S. Hill
Loooonnnggg weekend of celebrating a birthday at a Vineyard. Lotta wrastlin and general rowdiness. Came in stiff as the tinman

45 minutes of mobility
B warm up. Lots of bar work
EMOM Clean&Jerk
95 x 2
95 x 2
115 x 2
120 x 2
125 x 2
130 x 2
135 x 1
140 x 1
145 x 1
150 x 1
155 x 1
160 x 1

somewhere around here went to 2 min rest
165 x 1
170 x 1
175 x 1
180 x 1 PR! and easy, and good 3rd pull


DE box squat
bar
minis x 2
dbl minis x 2, 2 sets
95 + dbl minis x 2, 3 sets
115 + dbl minis x 2, 3 sets
125 + dbl minis x 2, 2 sets

Not great speed but felt ok. Holla!

ljosaitis
03-13-2013, 02:45 PM
Wed March 13, lunch S Hill

15 min mobility

DE Upper, speed bench
pinkies inch from ring

BAR
50 + blue mini x 3
50 + 2 blue mini x 3
50 + 2 blue mini, 1 black mini x 3
50 + 2 blue mini, 2 black mini x 3
70 + 2 blue mini, 2 black mini x 3
90 + 2 blue mini, 2 black mini x 3
100 + 2 blue mini, 2 black mini x 3
110 + 2 blue mini, 2 black mini x 3
120 + 2 blue mini, 2 black mini x 3, slowwww drop a band
130 + 2 blue mini, 1 black mini x 3
140 + 2 blue mini, 1 black mini x 3
150 + 2 blue mini, 1 black mini x 3, slowww drop a band
160 + 2 blue mini x 3
170 + 2 blue mini x 3, slowww, drop a band
180 + 1 blue mini x 3, good, staying here
180 + 1 blue mini x 3
180 + 1 blue mini x 3

Back was tight from last night and could barely eek the bar out of the rack, but got some work in.

DE Upper PT2: speed SOHP
band choked around bottom of rack

bar x 3
bar x 3
55 x 3
65 x 3
75 x 3, slowwww
65 x 3
65 x 3
65 x 3.

I think this is good. Often the second rep would be slow and so I'd focus on speed, which is the point.


HSPU, 60s rest
20
18
11

WOD kinda
5 rounds:
10 pullups
15 hrpu

Didn't time it. I've lost all butterfly/kipping, need to work again. Was gonna do some more nonsense but my bicep is kinda wonky from this weekend's wrestling.

ljosaitis
03-15-2013, 11:03 AM
Thurs March 14, cfsv
bunch of mobility, some static ab work.. tried to get the shoulders working for muscle ups and TTB and it wasn't happening. Mostly there to support the wife.


Fri March 15, lunch S. Hill
Spend about 25 minutes on mobility.. teaching some new guys about DE Lower for basketball vertical so spent some time on that.

Hook Grip Shrugs from the ground
95 x 10
145 x 10
175 x 5
195 x 5
215 x 5
235 x 5
255 x 5

Basically thumb pain tolerance building. I like this tho, think it'll help my clean. Coulda gone up a ways.

Dips
8
+25 x 8
+45 x 8
+60 x 8
+70 x 8

Extra
rolling db extensions
curls
bunch of upper body band pump up


I think I did something else but can't remember. Kinda an in between day, AJ arrives friday and I wanted to be somewhat fresh for the powerlifting cert this weekend.

ljosaitis
03-18-2013, 03:01 PM
Saturday March 16, cfsv
Assisted AJ with the Crossfit/Westside Powerlifting Certification all weekend. Did a ton of mobility work throughout since we were standing around a lot and a lot of low effort demonstration

Sunday March 17, cfsv
At lunch I felt like I had to get something in. Asked around to see what people wanted to work on and it turned out to be:

ME UPPER: str8 BENCH
135 x 5
185 x 3
225 x 1
245 x 1
265 x 1, very fast
275 x 1, very crooked and sucky but still ok given the circumstances and bodyweight.

Muscle Ups
Failed on #7.. was going for 9 so that's a bummer but it happens

EXTRA
Mr. T ring dips, 1 chain for 3 sets of 10 or so
Mr. T ring pull ups, 1 chain for 3 sets of 5 or so.




Monday March 18, S. Hill
New resolve to have a better "plan" when headed into the gym every day so I spend less time contemplating.

12 minutes of mobility or so.

ME LOWER - Rack Pull, mid/top knee cap
I know, this is too high... but I'm small. 2nd pin up in the rack with no mirror, maybe shoulda done first pin.

135 x 5
225 x 5
315 x 5
375 x 3, aka 25 on one side and a 35 on the other haha
425 x 1
475 x 1
505 x 1
535 x 1.. very nearly a miss due to grip. Ok for strength, maximal effort for grip

Good Mornings
115 x 5
135 x 5
155 x 5
175 x 5

Close stance bottomed out pause squats
85 x 10
95 x 10
115 x 10
135 x 10

Obviously light, working on control and evenness and flexibility


WOD
Tabata lunges.. 107

EXTRA
4 sets of 10:
standing abs
pull throughs.

Fun day, Soccer tonight will be rough.

ljosaitis
03-19-2013, 03:41 PM
Tues March 19, lunch on S. Hill

Last night soccer was tough, basically no subs. FACT - the lack of conditioning work the past few weeks has DRAMATICALLY affected my performance. Fast gains, fast losses.


RECOVERY
Walk 3/4 mile
Row 2k
30 minutes band mobility
Some standing and seated calf work, long stretches.

ljosaitis
03-20-2013, 02:52 PM
Wed March 20, lunch at S. Hill

Still feeling desstrrroyyed from Monday even after yesterday's mobility. Not sure why it was so brutal.

DE Upper - Bench
pinkies 1" from rings

bar
55 + 1 mini x 3
105 + 1 mini x 3
115 + 1 mini x 3
125 + 1 mini x 3
135 + 1 mini x 3
145 + 1 mini x 3
155 + 1 mini x 3
165 + 1 mini x 3
175 + 1 mini x 3
185 + 1 mini x 3
195 + 1 mini x 3 not super fast
195 + 1 mini x 3 even worse, band off
205 x 3 great
215 x 3 fast enough
225 x 3 not fast

DE UPPER pt2, sohp
bar
95 x 5
minis from bottom of rack x 3
minis x 3
55 + minis x 3
55 + minis x 3
65 + minis x 3
65 + minis x 3
75 + minis x 3
75 + minis x 3, last rep slowish

Accessory
DB Incline, 60s for 12,10,8.. not sure why but I was really off on these.

WOD: Jackie
10:31
Legs were soooo bummed about the rowing since they're unrecovered.. could barely walk to the thrusters. Thrusters need work, about 30% looked like I was in good positions. I seem to have lost most of my kipping pull ups as well.. these went 7/8/6/6/3

ended w/ 3 sets of bodyweight dips

ljosaitis
03-21-2013, 03:09 PM
Thurs March 21, s. hill at lunch

20 min mob
Forgot about some B warm up and that was a bummer.

EMOM Snatch
bar x 4
75 x 2 + 1 OHS
95 x 1 + OHS
105 x 1 + OHS
115 x 1 + OHS
125 x 1 + OHS
125 x 1 + OHS again
135 x 1 + OHS
135 x 1 + OHS
135 x 1 + OHS

May've done some repeats in there. Really whipping better in the 3rd pull but landing position sucks. 135 is easier.

Clean & Jerk
95 x 2
115 x 2
135 x 1
145 x 1
155 x 1
165 x 1, landing sucked so redo
165 x 1, fine
175 x 1, fast! got me super pumped for:
185 x 0.. pulled it up to my forehead but mentally was unprepared to catch. it's the plate+quarter monkey.
I'm sure I did another set or two in there but I don't know where

Took a lil longer than EMOM to switch weights for most of the oly portion.


DE Lower, front squat against minis to a box
bands were choked on dumbells, not a lot of tension at all
bar x 2
95 x 2
145 x 2
145 x 2
155 x 2
155 x 2
165 x 2
165 x 2
175 x 2
175 x 2
185 x 2
185 x 2

Gonzaga was starting so had to cut wod/assistance.. hopefully tonight or in the AM.
Overall the oly is improving but need to continue focus on tall cleans, snatch drops and OHS.

ljosaitis
03-22-2013, 02:48 PM
Fri, March 22, lunch S Hill

Decided to try the
crossfit open 13.3
20 min dynamic mob, 10 min kinda practice/warmup.
Had a small/hard med ball that kept hitting me in the face but that's not much of an excuse:

12 min AMRAP of 150 wallballs (20#) 90 double unders, 30 muscleups
Got 202
Took about 9'30" for wallballs and in the next 2.5 minutes I could only get 52 du's. Should be 7' or less for wallballs for me at this point and I neeeeeed to be getting 20 du's at a time no prob. Oh well. Muscle ups were the only part I could do well and I didn't get there.

-----SKILLLSSS
Snatch Grip DL
95 x 8
125 x 5
155 x 5
175 x 5
195 x 5
215 x 5
Just working hook grip strength

Clean grip shrugs
225 x 8, 3 sets


EXTRA
weighted decline situp / band facepulls
pec deck / cable rows
out of time

ljosaitis
03-25-2013, 02:57 PM
Mon March 25, lunch at S. Hill

15 min mobility,
5 min b warm up/bar work

CNS Priming
1 Snatch + 1 OHS
95
95
95
105
115
125

ALl pretty good. Hips are a lil uneven/wonky today

ME LOWER: Good Morning
115 x 5
185 x 4
225 x 2
255 x 1
275 x 2

Something like that. Obviously the 275 shoulda been a single but my hips shifted so I did a halfie and then a fully. Kinda. I don't like gm's from the top because I cheat the depth.

ACCESSORY: wide (for me) 12" box squats
135 x 10
185 x 10
205 x 10
215 x 10.. this was pretty dang hard. Fighting to keep my hips aligned

WOD
21-15-9 of:
225 deadlift, neutral grip TTB
7:36
Had to break up the TTB a lot and even the 15 deadlifts I split :(

Was gonna do some more abs/hams/quads but out of time and pretty sick from that WOD.

ljosaitis
03-26-2013, 03:12 PM
Tues March 26, lunch at S. Hill
band mob for the shoulders

--- DE UPPER - comp grip bench
bar
50 + 1 mini x 3
50 + 2 minis x 3
90 + 2 minis x 3
110 + 2 minis x 3
130 + 2 minis x 3
150 + 2 minis x 3
160 + 2 minis x 3
170 + 2 minis x 3
180 + 2 minis x 3, barrreely fast enough, staying here
180 + 2 minis x 3
180 + 2 minis x 3

--- ACCESSORY
Incline DB Press
60 x 12
65 x 12
65 x 9

Dips
10
+35 x 10
+45 x 10

Pullups, slightly narrow grip
5
+15 x 5
+25 x 5

--- WOD
21-15-9 of:
hang power clean + push jerk
pendlay rows
with only 95#

10:02 :(
I am TERRIBLE at the hang power cleans.. pendlays were of course easy.


Out of time, contemplating getting in assistance tonight.

ljosaitis
03-28-2013, 03:23 PM
Thurs March 28, lunch at S. hill

I'm sooo sore from Monday still as nutrition/water/sleep/active recovery has been nada. That's my bad though, live and learn.

25 min mob to try to feel human.

DE Lower Pt 1: Snatch EMOM

bar x 2
75 x 2
95 x 2
105 x 2
115 x 2
125 x 1
135 x 1 .. really fast
140 x 1, PR, really fast
145 x got it overhead easily but lost it somewhere. I know to stop after an oly PR but just felt like 140 was cake so I kept it up.

DE Pt 2: Clean & Jerk EMOM
95 x 2
115 x 2
135 x 2
145 x 1
155 x 1
165 x 1
175 x 1
185 x 0.. I don't know why I tried this, most of these attempts felt off and although 175 was very easy I had no mental confidence in getting a PR. But, I'd done 180 last week so I figured no point in shooting low. What would've been smart is to realize that without mobility and confidence I shoulda just got some work in at a lower weight.

DE Pt3: Front Squat w/ minis to a box
bands were choked on dumbells, not a lot of tension

bar x 2
115 x 2
165 x 2
165 x 2
175 x 2
175 x 2
185 x 2
185 x 2
195 x 2
195 x 2
200 x 2
200 x 2. This was pretty dang taxing. My legs are just worn out right now, but I got through it. Next week will be the end of this wave.

ljosaitis
03-30-2013, 08:23 PM
Friday March 29, lunch at s. hill
15 min of mob and maybe 30 minutes of basketball, kind of active recovery

ljosaitis
03-30-2013, 08:35 PM
Saturday March 30
Morning at S. Hill

started with 15 minutes of mob

---ME UPPER: Reverse band push press
Setup was doubled minis from the top of the rack. About 125 off the chest and nothingish at lockout.

bar
95
145 x 5, finally touching chest
195 x 3
235 x 1
265 x 1
275 x 1
285 x 0 .. felt like I just didn't have my heart in it soooo
285 x 1, no problem!

Doubled reverse minis were a bit insane but I thought it was cool to get that much weight overhead and have to stabilize it... this could help my jerk game.

Got a call by my team for some soccer practice so:

WOD
60+ minutes of outdoor soccer. 3 on 3 and 2 on 2, so a lot of running.

Then I hung out at the tattoo shop, watched Syracuse move on to the final 4, worked on my cb550 then went back to the gym.

---Accessory
Bench, pinkies an inch from line
bar
135 x 10
155 x 10
175 x 10
190 x 10 @ 8.5 .. didn't really wanna push this because I was feeling a bit beat, elbows wonky from that overhead work

hang power clean and jerk
bar x 5
75 x 5
95 x 5
115 x 5
125 x 5

No problem on this, getting a little better at this junk

---Extra
Butterfly pullups: 5 sets of 10, 60 s rest. Very happy with these, decent flow until maybe the last 5
Rolling db extensions + cable row. 4 sets of 12 up to 45s on the extensions
Pec Deck + Reverse Pec Deck
Hammer Curl + Side Raise

Out of time and energy

ljosaitis
04-01-2013, 09:50 AM
Monday April 1, morning at CFSV
15 min mob

---ME LOWER: GCB squat
bar
bar + 80# chain x 5
115 + 80# chain x 3
155 + 80# chain x 3
205 + 80# chain x 2
245 + 80# chain x 1
265 + 80# chain x 1
285 + 80# chain x 1

I don't know why I couldn't go much heavier today.. The 285 were fast out of the bottom then kinda got slow halfway and then got realigned. I think honestly I should've driven my head back and kept moving up in weight but I was out of time. I actually felt relatively mobile even after soccer etc this weekend (or maybe because of it) I think I just forgot how to wrangle the GCB.

More at lunch, just wanted to get in some specialty bar work.

KevinStarke
04-01-2013, 02:07 PM
Real strong sessions in here, always good to see a fellow lightweight move things.

ljosaitis
04-01-2013, 02:44 PM
Real strong sessions in here, always good to see a fellow lightweight move things.

Thanks man. Not sure why this morning wasn't heavier, but I'm blaming the swing of the GCB

ljosaitis
04-01-2013, 02:51 PM
Mon April 1, lunch at S. Hill

Already did my ME movement posted above.

15 min or so mobility

3 position snatch w/ OHS between
Started High so High Snatch + OHS + Hang Snatch + OHS + Full Snatch + OHS. I want to start using some complexes like this.

bar
65
85
95

This was all pretty fun, hopefully can get to 95 quickly in the future

Full Snatch, 60s rest
105 x 3
105 x 3
115 x 3
115 x 3
This all looked OKish, still land about 2" above parallel too wide.

Good Mornings, 60 s rest
bar x 10
115 x 10
165 x 10
165 x 8
165 x 8

A little wonky.. need to get to some single leg movements.

WOD
5 min AMRAP:
20 wallballs
20 du's
20 lunges w/ medball overhead
20 du's

total reps = 140. Still suck at du's but sometimes like 15 in a row will come magically.


Extra
Needed to do leg stuff but ended with
TTB, 3 sets of 10. I have soccer tonight so hopefully that'll make up for my missing accessories. I get drug into the oly stuff and ditch my plan too easily!

ljosaitis
04-02-2013, 02:48 PM
Last Night I had 90 minutes of soccer, so it ended up being a pretty brutal 3 a day.

Tues April 2, lunch at S. Hill

10 min mob

DE UPPER: SOHP
bands choked under rack

bar
bar + minis x 3
65 + minis x 3
65 + minis x 3
75 + minis x 3 not too fast
75 + minis x 3 not too fast again
65 + minis x 3
65 + minis x 3
65 + minis x 3

Something like that. Not very good, don't know why.. maybe the snatch or ttb from yesterday or maybe I do better after benching.

Hook grip shrugs from the ground
135 x 10
205 x 8
235 x 5
255 x 5
275 x 5. This was fine, going up all the time.

WOD
10 min AMRAP of hang power clean to overhead:
54 reps.

Still not great at this but getting better. I think this kinda works teaches my jump/shrug.

EXTRA
standing and seated calves, 3 sets of 10 or so.

I know this doesn't look much like a DE Upper day, but it's because I'll hit speed bench, muscleups etc at CF tonight.

KevinStarke
04-02-2013, 08:02 PM
Mmmmm love banded DE work. I have to get a new set of bands I have some mini's and lights but there old as hell and pretty shot. How much do hate hook grip anything?

ljosaitis
04-02-2013, 09:30 PM
Mmmmm love banded DE work. I have to get a new set of bands I have some mini's and lights but there old as hell and pretty shot. How much do hate hook grip anything?

I feel you, my bands are getting there so the other day I ordered the Mountain Dog Training Band Pack from elitefts when it was on sale. My minis aren't actually minis, they're like monster or something but as long as I know what they were it's ok haha.
Dude hook grip sucks, my hands are super tiny and i can basically catch the end of my thumbnail... but if I wanna figure this oly lifting out I need it.


Tues April 2 Session 2, night at CFSV
15 min mob

MUSCLE UPS, 3 min rest
7 (Tied PR but felt easier, dunno why 8 failed)
5
5

Progresss.


DE UPPER: Comp grip bench w/ chain EMOM
bar
bar + 120 chain x 3
67 + 120 chain x 3
95 + 120 chain x 3
106 + 120 chain x 3
106 + 120 chain x 3
106 + 120 chain x 3
117 + 120 chain x 3
117 + 120 chain x 3
128 + 120 chain x 3
128 + 120 chain x 3
128 + 120 chain x 3

We have odd kilo and pound plates. Everything moved very fast.

Ring dips, 60 s rest
8
1 chain x 8
1 chain x 8
1 chain x 8

WOD
4 min AMRAP of:
5 butterfly pullups
10 hrpu:
6 rounds + 13 I think. I'm getting good at the butterfly thing, amazing what a bit of practice buys you.

Lotta training the past 2 days, hopefully I can get some decent active recovery in tomorrow. Kinda wonder what I weigh, but I'm sure it's still about 145.

ljosaitis
04-04-2013, 02:38 PM
Thurs April 4, lunch at S. Hill

Super beat from ME Lower still despite like an hour of active recovery yesterday at lunch and 90 minutes of rolling at night :(

20 minute mobility, started feeling well

C&J, 60s rest
bar
95 x 3
115 x 2
135 x 2
145 x 1
155 x 1
then more like 90s rest
165 x 1
175 x 1, super fast and clean and easy, thought I'd try again..
185 x 0.. progress tho! Caught it low and easy but somehow got so excited I fell backwards :( Tried again
185 x 0.. sorta reverse curled it but I kinda caught it. I'm getting closer... my mental game is weak, 175 is nothing but 185 is daunting. I'm sure once I get it I'll progress easily again.


DE LOWER: front squats agains minis to a box EMOM
Last week of the wave, bands choked on dumbells
bar x 2
115 x 2
165 x 2
185 x 2
195 x 2
205 x 2
210 x 2
215 x 2
215 x 2
215 x 2
Actually much easier than last week, so that's good.

EXTRA
curls and pushdowns for a bunch of sets for bloodflow. Again weird extra work because I'll be at crossfit tonight.

KevinStarke
04-04-2013, 09:16 PM
Sessions look great, never done with front's with bands sounds awesomely brutal.

ljosaitis
04-04-2013, 10:04 PM
Sessions look great, never done with front's with bands sounds awesomely brutal.

Thanks dude, I try to vary my DE as much as ME and I definitely need more work in the rack position than back squatting.


Thurs April 4, Session 2 at CFSV
15 min MOB, helped a homie through 13.5

Snatch off 2 boxes + a platform, + 1 OHS
Only had about an inch before full extension so this was about moving down fast.
65
65
65
75
85
95 for 8 singles. The first time I tried I barely moved it, then taped up and put on headphones and got under everyone after. I know it's light but for me that transition needs to be hammered.

WOD
12 min AMRAP of:
15 gh situps
15 double unders
7 rounds + 19.

Been missing ab work and need to stay committed to double unders. I think one round I almost did the 15 du's in a row!

EXTRA
micro bands:
pull aparts x 50
pushdowns x 50
face pulls x 50


***NOTE***
Up until this point, "mini" bands were a little bigger than mini but not monster mini. I think they were from perform better. As of today I have a whole new set from eliteFTS pro so when I say micro/mini/monstermini/light etc that's actually what they are. Silly distinction but when I do a ME band lift it'll be odd to compare.

Stumprrp
04-05-2013, 12:00 PM
interesting sessions in here i like it

ljosaitis
04-05-2013, 03:08 PM
interesting sessions in here i like it

Thanks dude. I know it looks weird but it's just westside + attempting to learn oly lifts + some conditioning.. the days get mixed up depending on feel a bit.

ljosaitis
04-05-2013, 03:09 PM
FRI April 5, lunch at S. Hill
80 minutes of mobility, a bit of rowing etc. Trying to focus at least a little on bettering my ability to hit proper positions.

ljosaitis
04-06-2013, 04:20 PM
Sat April 6, cfsv
30 minutes at home foam rolling etc.. 15 min band mob

ME UPPER: Floor press against 120 chain doubled, pinkies on rings
bar
120 chain
120 chain doubled
95 + 120 chain x 3
135 + 120 chain x 3
175 + 120 chain x 1
195 + 120 chain x 1
215 + 120 chain x 1
230 + 120 chain x 1 .. probably should've gone up, this was maybe RPE 9 but my handoff guy rolled out... good enough tho

Clean complex from box
Box was I think 15.5", complex was:
Clean pull, Clean high pull, squat clean (whole point here, learning to drop) and a jerk
65
85
95
105
125
135.. high catch, try again
135 good
145 missed clean due to wrist
145 ... missed again, got mad and cleaned well. Gotta man up I guess.

WOD
Interval work, 10 minutes of:
Even minute 3 muscle ups
odd minute, 115 box clean, thrustered up and 4 more push press

Went fine.. I like this, let's just turn up the weight each week

EXTRA
3 sets of dumbell flye x 15, butterfly pullup x 10.. except set 3 I did 15 because these are becoming fluid and easy!
band push downs x 50
band curls
band face pulls
band pull aparts

Conditioning
90 minutes of goofing off on the soccer field, mostly lower intensity

Now I'm cooking a rack of ribs and I'll likely eat the who thing... I'm somehow down to 142 :(

KevinStarke
04-06-2013, 05:04 PM
I dream of chains... I need to not be broke. Great DE session I need to work on shoulder flexibility and get on some cleans myself.

ljosaitis
04-08-2013, 11:56 AM
I dream of chains... I need to not be broke. Great DE session I need to work on shoulder flexibility and get on some cleans myself.

hahah oops, I'm not that strong.. that was ME. To be fair I'm sure it was under .8 m/s but still a hefty effort.

KevinStarke
04-08-2013, 11:58 AM
Typo on my part, looking at your workouts makes me tired and dizzy.

ljosaitis
04-08-2013, 02:48 PM
Mon April 8, lunch at CFSV

10 min mob
ME LOWER: Sumo dl + 160 chain
chain doubled, all the way off the ground a ways

135 x 5
135 + 80 chain x 3
135 + 160 chain x 3 .. decided as always they should be doubled
135 + 160 chain doubled x 1
185 + 160 chain x 1
225 + 160 chain x 1
245 + 160 chain x 1
265 + 160 chain x 1 RPE 9.5. Hips were a bit high, could've maybe gone 275. Need to get my legs down but I was outta time.

ACCESSORY
GCB GM + ghr
85 x 10 + 10
135 x 10 + 10
155 x 10 + 10

WOD
21-15-9 of:
135 front squat from ground, ttb
CASH OUT: 100 yd plate push
TIME: 10:30. Front squats were something like 15+10/9+6/9 but almost none were held with my finger tips :( Gotta get a more flexible rack position.

Didn't have time for the pump up stuff, maybe later.

ljosaitis
04-09-2013, 10:15 AM
Tues April 9, Session 1: morning at CFSV
Today will be a 3 a day, so here we gooooo

20 min mob.
Clean & Jerk
75 x 3
95 x 3
115 x 3
135 x 3
145 x 3
155 x 3. Just working technique, coach encouraged me to slow down in the beginning and accelerate through the second pull as opposed to powerlifting-induced speed pulls from the ground.

WOD
3 MIN AMRAP x 3 of:
5 thrusters w/ #95
10 hspu.

TOTAL: Not sure. 7 or so rounds. I cannnnnnnot do thrusters. Need to work a ton on em. I either use the rack position and suck at getting my hands around to go overhead or keep the bar in my hands and get on my toes in the front squat. More mobility, more practice. HSPUs are easy though.

ljosaitis
04-09-2013, 02:39 PM
Tues April 9, Session 2: lunch at S. Hill

DE UPPER
1 second paused bench, comp grip
bar
135 x 3
185 x 3
195 x 3
205 x 3
215 x 3
225 x 3, great speed.

Thumb from smooth, no pause
50 + 1 light (orange) x 3
50 + 2 light x 3
100 + 2 light x 3
110 + 2 light x 3
120 + 2 light x 3
130 + 2 light x 3
140 + 2 light x 3

Clean grip shrug from ground
135 x 8
205 x 5
255 x 5
275 x 5
295 x 5, this really isn't fun for my thumb.

Neutral grip pullups
3
+25 x 3
+35 x 3
+45 x 3
+50 x 3

EXTRA
4 sets of incline db x 12 + wide grip pulldowns x 12
some arm pump up
face pulls

ljosaitis
04-11-2013, 02:47 PM
Thurs April 11, Session1: Lunch at S. Hill

Yesterday I spent about 90 minutes on mobility, walking and rowing. Good to keep that as a focus

15 min mob

SNATCH
bar
75 x 3
95 x 3
105 x 3
115 x 3
125 x 2
135 x 1
140 x 1 PR.
145 x fell backwards. Again, every time I PR, even if easy in the oly stuff, I need to back down.
125 x 2
125 x 2
125 x 2

Today was pretty good, still catch about 1-2" above parallel instead of below, but other things are improving.

Clean Warmup
95 x 3
115 x 3


WOD 1: 30 Squat Cleans for time w/ 135
6:35. This was pretty easy even though it took awhile.. about 13 seconds a rep. BUT, they were all clean and easy to do which was my primary concern. I'll continue doing this and up the weight or speed up the time.

WOD 2: 8 min AMRAP
5 box jumps (24")
30 double unders
TOTAL: 3 rounds + 29.. almost 4 rounds. Still need more work on double unders.


DE Squat etc tonight, wanted to do it at CF so I could use a different bar.

ljosaitis
04-12-2013, 09:44 AM
Thurs April 11 Session 2, S HILL
Was supposed to hit crossfit for ssb, didn't happen.

30 min roll / mob

DE LOWER, box squat against bands
bar
bar + choked lights x 2
115 + choked lights x 2
165 + choked lights x 2
175 + choked lights x 2
185 + choked lights x 2
195 + choked lights x 2
205 + choked lights x 2 x 4
215 + choked lights x 2 x 2
225 + choked lights x 2 x 2

All of this good and fast, pretty even etc. This wave will go up 20 pounds a week.

EXTRA
Need some balancing of hips/legs sooo

3 sets unilateral leg press, up to 195 x 10 each leg. Starting very low and easy
3 sets bavarian lunges up to holding 10s x 10 each leg. Again verrry easy.
3 sets decline situps
pistol practice.

I had all kinda stuff planned including the band work I keep skipping and it just got late and I was distracted helping another quad dominant squatter with good mornings and pull throughs.

ljosaitis
04-12-2013, 03:00 PM
Friday April 12, lunch at S Hill
Usually this workout is Saturday but I'll be gone all weekend.

10 min shoulder mob

ME UPPER: Bottom up bench
about an inch off chest, would touch if in shirt groove.

bar
bar + doubled monster minis x 5
95 + doubled monster minis x 3
135 + doubled monster minis x 3
165 + doubled monster minis x 1..this was pretty hard.
170 + doubled monster minis x misgroove. Had no volume so
165 + doubled monster minis x 1 again. A little disappointing overall but whatevs.

Bar muscle ups
First time doing these here.. really weird setup in a powerrack where you push your head through the drop ceiling
5 sets of 3 with 60s rest.

WOD
21-15-9 of
115# push jerk/press
pullups
6:20. This is not very good, but improving. I need to continue practicing comfort with shoulder to overhead and keep working the butterfly.. the pullups are getting way better.

PUMP UP
db incline + reverse bench press, 3 sets of 12
cable fly + dips, 3 sets of 10
bar pushdowns + side raises, 3 sets of 12
rope pushdowns + rope hammer curls, 3 sets of 20
face pulls, 1 set of 50.

Just needed to get my blood moving, haven't had much in the way of RE work.

ljosaitis
04-16-2013, 02:39 PM
Tues April 16, lunch at S. Hill
Spent a 3 day weekend in Sonoma drinking wine, did not expect much out of this

30 minutes of mob just to feel like somewhat of a human

ME LOWER: GMs off pins
bar just above belly button, bands choked on dbs

95 x 5
135 + lights x 3
185 + lights x 2
225 + lights x 1
245 + lights x 1
265 + lights x 1. Maybe coulda kept going but this was the goal and I don't want these becoming squats.

Snatch balance + OHS
bar + 7 ohs
65 + 7 ohs
85 + 7 ohs
95 + 7 ohs. These aren't hard weightwise of course just trying to become more proficient at ohs.

WOD
21-15-9 of:
235 deadlift
neutral grip ttb.
7:04.

Beat last time by 32 seconds with 10# more on the deadlift, but this was still awful. Honestly it was probably a whole minute slow due to grip and right forearm pump. I tore my hands last Friday and I think all the tape affected grip in a weird way.

EXTRA
band leg curls and tke's , 25 each leg. Out of time but I have soccer tonight.

KevinStarke
04-16-2013, 04:18 PM
What winery's did you hit? I sold wine for 5 years and made many trips to wine country.

ljosaitis
04-16-2013, 05:06 PM
What winery's did you hit? I sold wine for 5 years and made many trips to wine country.

We got to stay at Matanzus.. visited Pine Ridge, Arrowood, Caymus, Hartford Court in the Russian River Valley.. probably like 5 more but I don't know anything about wine and was just along for the ride. My buddy Travis is the executive chef at a nice spot in Portland so he gets the industry treatment which helps.

KevinStarke
04-16-2013, 07:54 PM
Yah I was lucky too with my boss's hook ups. Been to all of those except Arrowood, Caymus has a great production going.

ljosaitis
04-17-2013, 02:49 PM
Wednesday April 17, lunch S. Hill

So last night after ME lower I ended up playing two soccer games with basically no subs, adductors were bummmmed. Then I worked super late and didn't sleep much so I'm low on juice

20 min mob to try to wake up

DE UPPER - Incline bench
1 second pause , comp grip
bar
135 x 3
155 x 3
165 x 3
175 x 3
185 x 3, speed was good except I paused forever on the last one and so it wasn't as hot.

pinkies on ring no pause
55 + monster mini x 3
55 + 2 monster minis x 3
55 + 2 monster minis & 1 mini x 3
55 + 2 monster minis & 2 minis x 3
75 + 2 monster minis & 2 minis x 3, not super fast
75 + 2 monster minis & 2 minis x 3, very good
85 + 2 monster minis & 2 minis x 3, pretty good
85 + 2 monster minis & 2 minis x 3, very good
85 + 2 monster minis & 2 minis x 3
85 + 2 monster minis & 2 minis x 3

WOD 1
10 min AMRAP of hang power clean to overhead w/ 95#
61 reps
Did this a bit ago and got 54 but I'm not sure the weight. Honestly this was super poor effort, I could barely stay awake

WOD 2
5 min AMRAP of 10 hspu, 10 dips
4 rounds on the nose.. got setup for round 5 and timer went off.

EXTRA
4 sets of:
flye x 12,
pushdown x 12,
side raise x 12

3 sets of:
1 arm across body triceps extension x 12,
standing weighted abs x 20,
curls x 12

Just needed to do some mindless stuff.

KevinStarke
04-17-2013, 07:53 PM
I don't have enough cardio to play even one soccer game let alone 2 and then train, more power to ya.

ljosaitis
04-18-2013, 11:06 AM
I spend a lot of time on conditioning these days to try to avoid training for powerlifting. It sorta works, but I still spend too much time on the big 3 lifts.

KevinStarke
04-18-2013, 11:56 AM
I spend a lot of time on conditioning these days to try to avoid training for powerlifting. It sorta works, but I still spend too much time on the big 3 lifts.

wtf? blasphemy

ljosaitis
04-18-2013, 12:33 PM
wtf? blasphemy

The thing is, I competed in powerlifting from maybe 2004-2006 or so. In a 3 year career I got arthritic hips, wasted a ton of youth getting really good at manipulating fabric and my fitness went to zilch. After spending forever rehabbing my hips I can finally sort of squat straight and am slowly bringing the weights up. I don't think I'll ever take 700 for a ride again but at least I can participate in normal activities with only a moderate level of discomfort now days!

But seriously, it's hard to curb the desire to just lift heavy stuff. Curls in the squat rack will never sound fun.

KevinStarke
04-19-2013, 01:45 PM
Curls in the squat rack should be banned. I hear you on the wear and tear though I have my fair share body malfunctions now and I too have a hard time resisting the ME.

ljosaitis
04-19-2013, 02:47 PM
Thurs April 18
90 minutes of walking/rowing/mobility/foam rolling. Hoping to start feeling human

Fri April 19 , lunch at S Hill

20 min mob

Snatch
Trying to work on the first pull/scoop.
B warm up
bar x 3
75 x 3
95 x 1 + 1 ohs
105 x 1
115 x 1

Right about here these big dudes were deadlifting and I saw one fail in a gross way at 3 plates. I felt compassion and helped them with technique, pulled it a couple times myself to demonstrate which I'm sure didn't really affect anything but happened. Guys pulled it easily afterwards (golf clap for coach Leon)

125 x 1, didn't feel fast
125 x 1, felt really fast
135 x 1, good
135 x 1, really good, even caught AT parallel which is an improvement. Enough for today

DE LOWER: , box squat against bands
bar
bar + choked lights x 2
135 + choked lights x 2
185 + choked lights x 2
195 + choked lights x 2
205 + choked lights x 2
215 + choked lights x 2
225 + choked lights x 2 x 4
235 + choked lights x 2 x 2
245 + choked lights x 2 x 2.

Felt pretty good, at least as good as last week with the higher percentage. No belt of course. Still having a bit of shoulder setup issue but little or no pain!

WOD
was gonna repeat 8 min AMRAP of
10 box jumps @24"
30 double unders

But got cut off after 3 minutes which was 2 rounds. Better pace than last week but not sure how I woulda ended up. May or may not return after work to do something.

ljosaitis
04-22-2013, 10:10 AM
Saturday April 20

Today was long and weird. Started with about 45 minutes of foam rolling and mobility

ME UPPER: SOHP w/ chain
The chain leads are too short so only a couple inches of chain were on the ground on my chest so it was mainly stabilizing overhead swinging chain more than accommodating resistance.

bar
bar + 40 chain x 5
bar + 80 chain x 3
55 + 80 chain x 1
65 + 80 chain x 1
75 + 80 chain x 1
85 + 80 chain x fail, bummer

Cleans from box, about 12 inches
75 x 3 full clean + thruster
105 x 3 full clean + thruster
125 x 3 full clean + thruster
145 x 3 full clean
155 x 2 full clean
165 x 1 full clean
Trying to learn fast drop, fast elbows.. just tech work here from a vertical shin position.

WOD - interval work
FOR 10 MINUTES:
on even minutes, 4 muscle ups
on odd, 3 thrusters with 105

Muscle ups were unbroken and 2 of the thruster sets were smooth and fast! I am terrible at thrusters so usually there's a lot of bumbling about.

Close grip bench
Thumb from smooth
bar + 120 chain x 10
bar + 160 chain x 10
89 + 160 chain x 10
89 + 160 chain x 5
89 + 160 chain x 5

Out of time, went on to
CONDITIONING
90 minutes of soccer practice.

then...

GPP
4 hours of helping somebody move.


On Sunday I walked 3 miles to help cure boobie cancer and did about an hour of foam rolling/stretching during Game of Thrones.

ljosaitis
04-22-2013, 02:30 PM
Mon April 22, lunch S Hill

25 minutes of mob, really beat from that Saturday.

ME LOWER: Front Squat
bar
135 x 3
185 x 1
225 x 1
250 x 1
265 x 1, great speed and 10 pound PR. Maybe should've gone up but want to build success here.

CLEAN - EMOM
B warm up
135, ouch, wrists bummed
135, a bit better
135 fine
145 ok
145 ok
145 better
155 suck
155 better
155 best.

I really don't know why I was doing this since my rack position was jenky and I didn't have to clean. I just figured I'd already warmed that up so I should go for it but couldn't get enough energy / position to turn it into a meaningful workout

Sumo DL
155 x 10
185 x 10
215 x 10
245 x 10
265 x 10

Trying to build the hips. It's easy to see with this movement how my hips get messed up and attempt to hold them in place.

"WOD"
5 min amrap of double unders, 110. Not enough time or gusto to do real work. I'll try to come back later and do something.

KevinStarke
04-22-2013, 09:37 PM
Your conditioning and muscle endurance is humbling man that workout looks brutal. High rep sumo's... ouch

ljosaitis
04-22-2013, 10:46 PM
Your conditioning and muscle endurance is humbling man that workout looks brutal. High rep sumo's... ouch

Thanks man. On that note, session 2!

Mon April 22, night on S. Hill
60 minutes yoga!

pistols to a box, 4 sets of 10 each leg... still better on left than right, I'm guessing due to dorsiflexion.
3 sets of:
decline leg lift / rolling overhead x 10
band abduction x 20
90 second planks

50 tke each leg.

ljosaitis
04-23-2013, 02:27 PM
Tues April 23, lunch on S. Hill

15 min mob

DE UPPER
1 second paused bench, comp grip
bar
135 x 3
185 x 3
205 x 3
215 x 3
225 x 3, great speed.
230 x 3, still good even with extra long pauses

Thumb from smooth, no pause
55 + 1 light (orange) x 3
55 + 2 light + 1 micro x 3
95 + 2 light x 3
105 + 2 light + 1 micro x 3
115 + 2 light + 1 micro x 3
125 + 2 light + 1 micro x 3
135 + 2 light + 1 micro x 3
140 + 2 light + 1 micro x 3
Good speed up till last rep

Clean grip shrug from ground
135 x 10
235 x 5
265 x 5
285 x 5
305 x 5, stil not fun on thumb but got through.

Wide grip pullups, 60s rest
10,10,7.. used to be awful at these, surprised how easy they are.

EXTRA
3 sets incline db press + pec deck
5 sets rope push down + rope curl
50 face pull
50 band pull aparts
50 band curls
50 band pushdowns

Felt good today.

ljosaitis
04-24-2013, 04:20 PM
Tues April 23, Night
45 minute indoor soccer match

Wed April 24, lunch S. Hill
For recovery:
1 mile walk, 2k row, 30 min easy basketball, 30 min mobility

ljosaitis
04-25-2013, 02:42 PM
Thurs April 25, lunch S. Hill

20 min mob, actually feeling really mobile the last couple days. Either I didn't work hard enough on Monday or all this recovery work is paying off. Or my lack of conditioning work is the cause.

Snatch, 60s rest
B warm up, some drops
75 x 3
95 x 2
95 x 2
95 x 2, best looking ever
115 x 2
115 x 2, looks great
135 x 2
135 x 2, at this point started breaking down
140 x 1, ugly, enough.

DE LOWER: box squat against bands
bar
bar + choked lights x 2
135 + choked lights x 2
185 + choked lights x 2
205 + choked lights x 2
225 + choked lights x 2 x 2
235 + choked lights x 2
245 + choked lights x 2
255 + choked lights x 2
265 + choked lights x 2, this set was slow to be honest. Wave done, on to something else

WOD
100 wall balls, 5:25.

More tonight at crossfit. I haven't been going to crossfit and I haven't spent more than 5 - 10 minutes on wods in awhile. I've been doing 45-90 minutes of soccer (interval sprinting) quite a bit but that seems to not equate to either fat loss or the ability to metcon well. For my body (could be more universal) 10-30 minute metcons regularly is a much more effective fitness strategy than greater time spent running. Weird to me but at this point very evident.

ljosaitis
04-29-2013, 10:42 AM
Saturday April 27
Today was weird.

Woke up, rented a power raker and went through the lawns.

Drove to the North Oz for a dodgeball tournament.
Played 3 games.

Had a break so decided to do
ME Upper.. Decline bench
bar
135 x 5
185 x 3
225 x 3.. all these are killing my forearms and cannot figure out why. weight feels like a ton when handed out. Anyway, got called into our next game before I could do anything

Played 2 dodgeball games, elbow is bummmmmed. Lost the tournament and headed home.

Raked the backyard for an hour then went to the South Oz for

ME Upper attempt 2, bench
bar
135 x 5
185 x 3
225 x 1 .. still feels awful, dunno why.
260 x 1.. terrribly slow?!
265 x 1, ok. Called it there.

Remembered later that I dug holes for 3 hours on Friday, so that plus the raking just destroyed my forearms and I should've just done something else. Anyway, phoned in the rest:

Extra
incline db, 3 sets of 10
arnold presses + side raises
flyes + pushdowns
neutral grip pull ups + kneeling abs
1 set of curls, 1 set of facepulls.

Whatever, day was stupid.

ljosaitis
04-29-2013, 10:46 AM
Monday April 29, morning at S. Hill
Got up early and Saturday blew so didn't expect much.
20 min mob

ME LOWER: 4" deficit deadlift
135 x 5
225 x 3
295 x 1
345 x 1
380 x 1
390 x 1.. last time I did 375 standing on only a plate, so this is better.
350 x 3, trying to get in one or two downsets.

WOD
4 min amrap x 3 with 1 minute rest between:
8 squats w/ 135
8 burpees
8 toe 2 bar

got 3 rounds then 2 then 2, so 7 total. Toe to bar gets really hard after the first bit.

Hopefully have time for yoga or assistance or both later.

KevinStarke
04-29-2013, 11:52 AM
That WOD after big deficits makes my hamstrings hurt, solid workouts as usual.

ljosaitis
04-30-2013, 02:47 PM
That WOD after big deficits makes my hamstrings hurt, solid workouts as usual.

Thanks dude. Kept it light so I could just sweat. Meant to get in later that night for actual assistance but instead...
Monday April 29 night
SOCCER, 90 minutes.. tiring.


slept 9.5 hours and still didn't wake up alive.

Tuesday April 30, lunch at S. Hill
10 min mob

DE UPPER pt 1, paused bench
1 second, comp grip
bar x 3
135 x 3
185 x 3
205 x 3
215 x 3
225 x 3
235 x 3.. last rep I loosened up and it sunk so it was a grinder. This is obviously too heavy to actually be considered DE but that's what I'm feelin lately

DE UPPER pt 2, cg bench
55 + 1 light x 3
55 + 2 lights + 1 mini x 3
75 + 2 lights + 1 mini x 3
95 + 2 lights + 1 mini x 3
105 + 2 lights + 1 mini x 3
115 + 2 lights + 1 mini x 3
125 + 2 lights + 1 mini x 3
135 + 2 lights + 1 mini x 3 .. got heavy, done.

DE UPPER pt 3, plyo pushups
This probably doesn't make a ton of sense, but we used the step aerobics platforms with the little risers... the step is 4" i'm guessing risers are 2.

Depth jump pushups:
6" x 5
6" x 5
This sucked because we only had one board so you'd hit your face, got another so we were sandwiched between two
6" x 5
8" x 5
10" x 5
12" x 5
then put our feet on a board
12" x 5 x 3

Offset pushups for height
i.e. only 1 arm on the board and push off the ground as high as possible
4" x 5 each arm
with our feet up:
6" x 5 each arm x 3


RE METHOD
Incline db, 4 sets of 10
Incline flye, 3 sets of 12
5 sets of: Cable xover x 12 + pushdowns x 20


Conditioning and back later.

KevinStarke
04-30-2013, 10:07 PM
35 + 2 lights + 1 mini x 3 .. got heavy, done.

Ouch... that sounds awesome actually :P

Your workouts really make me wanna start incorporating more plyo's back in to my routine. I might give my shoulder a nice rest and really pick up the pace on some more GPP and plyo's.

ljosaitis
05-01-2013, 02:47 PM
Ouch... that sounds awesome actually :P

Your workouts really make me wanna start incorporating more plyo's back in to my routine. I might give my shoulder a nice rest and really pick up the pace on some more GPP and plyo's.

Honestly I've never really been in to plyos so I'm just kinda starting as well, we'll see what comes of it

ljosaitis
05-01-2013, 02:51 PM
Tuesday April 30 session 2, night in CDA
Didn't have a ton of energy so just kinda did whatever.
15 min mob

Clean & Jerk
B warm up, bar work
95 x 3
115 x 3
135 x 3
145 x 3
155 x 2
165 x 1
175 x 1. This is not new territory for me but I was really worn out and all these reps were my best ever so I stopped while ahead. Really happy with my technique on that 175, super easy and proper.

EXTRA
6 or so sets of side raises and hammer curls.

Hung out mostly, taught a buddy about DE squatting (he wants to be able to dunk)


Wednesday May 1, lunch at S Hill
15 min upper mob
half mile walk
20 min of sled work
15 min lower mob

WOD
100 wallballs in 5:36. Didn't push the pace or anything, supposed to be recovery day.. soccer tonight though haha.

ljosaitis
05-02-2013, 11:20 AM
Thurs May 2, morning S. Hill
Got this in early so I could metcon/assistance at lunch

WEIGHT
142 haha. I'm too tiny.

15 min mob
SNATCH
B warm up
bar x 3 + 3ohs
75 x 3 hang + 3 ohs
95 x 3
105 x 3
115 x 2
125 x 1
135 x 1
145 x 1, first ugly one but I'll take it. PR

DE LOWER: free squat
bar x 10
bar + choked lights and minis x 2
135 + choked lights and minis x 2
185 + choked lights and minis x 2
205 + choked lights and minis x 2
225 + choked lights and minis x 2 x 4
235 + choked lights and minis x 2 x 2
245 + choked lights and minis x 2 x 2
255 + choked lights and minis x 2 x 2

All good speed, hips relatively aligned. Same thing +20# next week.

ljosaitis
05-02-2013, 03:10 PM
Thurs May 2 Session 2, lunch S Hill

15 min mob again

Snatch grip high pulls
95 x 3
115 x 3
135 x 3
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1.. started getting less high.

WOD 1
thrusters:
20 w/ 45#
15 w/ 55#
10 w/ 65#
5 w/ 70 #
rest 30 seconds and do it again in reverse
TIME: 8:39. Time was secondary to doing it without setting the bar down except to change weights. Went well, I'll go up a little weight next time

WOD 2
4 min AMRAP:
15 ohs w/ 45
15 kb swings w/ 35
2 rounds + 5
Just working hard on ohs positioning

WOD 3
8 min AMRAP of:
30" box jump x 5
30 double unders
5 rounds! much better than last attempt.

Judas
05-03-2013, 04:28 AM
Depth jump pushups:
6" x 5
6" x 5
This sucked because we only had one board so you'd hit your face, got another so we were sandwiched between two
6" x 5
8" x 5
10" x 5
12" x 5
then put our feet on a board
12" x 5 x 3



Fuck i LOVE these! I just started playing with them on suggestion from a good coach and wow. Cant get enough. Ov course apparently you have to do them sparingly, so (i was told) maybe 3 weeks at a time, so i only got a few sessions in with them. He may have been right though... around the time i was doing them my bench tanked pretty hard, so maybe they were a bit too much. I was really pushing the envelope on them though.


But seriously man... 142lbs...??? I still say you'd make a great 220 lifter. 220 and LEAN that is.

And you should video your snatch and C&J so i can see what you're doing.

ljosaitis
05-03-2013, 10:22 AM
Fuck i LOVE these! I just started playing with them on suggestion from a good coach and wow. Cant get enough. Ov course apparently you have to do them sparingly, so (i was told) maybe 3 weeks at a time, so i only got a few sessions in with them. He may have been right though... around the time i was doing them my bench tanked pretty hard, so maybe they were a bit too much. I was really pushing the envelope on them though.


But seriously man... 142lbs...??? I still say you'd make a great 220 lifter. 220 and LEAN that is.

And you should video your snatch and C&J so i can see what you're doing.

I'll get some video soon, and I'll post my 5 months ago video so although you'll see 20 things wrong, that'll be half what it was!

So what's weird is, my conditioning is such these days that my pressing muscles are hardly ever sore. Usually on DE Upper there's quite a bit of back work but this week I did more bodybuilding nonsense for the anterior groups to start rectifying this 142 thing. Despite that, I'm guessing from the plyo stuff, my lats were incredibly sore the next few days (which makes sense if I think about the way I press and how high we were going). Interesting how you try something and find good but unexpected results.

ljosaitis
05-06-2013, 11:17 AM
Saturday May 4, S. Hill

Started with 2 hours of helping somebody move (GPP!)

ME UPPER: Push Press
bar
95 x 5
125 x 3
145 x 2
165 x 1
180 x miss, somehow forgot to press
180 x 1
185 x 1. Good enough!

WOD
12 min AMRAP of:
2 bar muscle ups
4 hang power clean and jerk, 95#
6 hrpu's
10 rounds. I was proud of this because I didn't miss anything and at about 3:45 in I was at 3 rounds so I definitely sped up rather than slowed down.

RE Method
3 sets of: incline db press with monster mini x 12 + reverse bench x 12 + decline situp w/ overhead weight
3 sets of: 10 butterfly pullup + 12 pushdowns
2 sets of: shrugs and curls, out of energy.

ljosaitis
05-06-2013, 02:36 PM
Monday May 6, lunch S Hill

15 min mob, could tell this was not gonna be goo

ME LOWER: Good Morning
bar x 5
bar + doubled micros x 3
bar + doubled minis x 3
115 + doubled minis x 3
135 + doubled minis x 3
145 + doubled minis x 3
155 + doubled minis x 3

EXTRA
Some racquetball. Too much cinco de mayo, hopefully I can do a real workout tonight or something.

ljosaitis
05-07-2013, 11:47 AM
Monday May 6, after work S Hill

Had time to get a bit more in, plans went astray.

15 min mob / B warm up
SNATCH
bar, 3 postition + 3 ohs
75 x BAAAM, straight to the forehead. Bled a ton, took 15 minutes to clean up etc. This screwed up my plan.
75 x 3 snatches
95 x 3
105 x 2
115 x 1
125 x 1
135 for 5 singles EMOM.

Was supposed to do a deadlift/ttb WOD but I was not doing well after the head.

WOD
Tabata lunges, scored 121

EXTRA
pistols to a box, 3 sets of 10 each leg.

Not much, but something.

ljosaitis
05-07-2013, 02:30 PM
Tues May 7, lunch S Hill

5 min MOB

DE Upper pt 1: pause bench
comp grip, 1 second pause
bar
135 x 3
185 x 3
205 x 3
225 x 3 x 3, not slow, good pauses.

DE Upper pt 2, close grip against bands
55 + light + monster mini x 3
55 + 2 lights + monster mini x 3
75 + 2 lights + monster mini x 3
85 + 2 lights + monster mini x 3
95 + 2 lights + monster mini x 3
105 + 2 lights + monster mini x 3
115 + 2 lights + monster mini x 3. Still moving, not super fast but didn't stall out either.

DE Upper Pt 3: plyo pushups
Depth drops
4" x 5
8" x 5
12" x 5
14" + feet up x 5 x 3 sets.

offset pushups for height
4" x 5 each arm
6" x 5 each arm x 4 sets.

WOD
8 min AMRAP of team burpee pullups.
Score sorta irrelevant because it was dependent on my partner.. we'd do 5 and switch until he got too tired and he'd do 3 to my 7. I think we ended up with 84. Also, this was in the big gym and the pullup bar is near the limit of my jumping ability so as I got tired my grip got narrower and narrower to make the jump. Fun stuff!

EXTRA
50 band flyes
50 band face pulls
50 band pushdowns.

Didn't have time for any real RE work, maybe later or tomorrow I can wedge it in.

ljosaitis
05-08-2013, 03:26 PM
Tues May 7 night
Indoor Soccer, about 2/3 the 45 minute game. Got home and tried to foam roll but was just too sore.. I don't know why though, I'm guessing from the lunges + box pistols

ljosaitis
05-08-2013, 03:30 PM
Wed May 8, lunch S Hill

Usually it's just recovery day, but summer is here and I don't do nearly enough hypertrophy!

So, split the difference. 45 minutes of mob / foam roll / band distracted stretching.

STUPID STUFF
elbow too jacked to do the stupid preacher curl thing.
db curls x 6 + skull crushers x 12, 4 sets
ez bar curls x 10 + ez pushdowns x 12, 3 sets
rope hammer curls x 12 + rope pushdowns x 12, a bunch of sets back to back.
50 weighted situps.

In theory I'm supposed to be upping my RE work to look like I work out for summer, but then I get stuck doing fun ME and DE and oly too much, so I'm gonna add it in if missed even if it'll affect upcoming stuff.

ALSO: I feel like I did nothing. I hate this stuff.

ljosaitis
05-09-2013, 09:51 AM
Thurs March 9, morning S Hill

15 min mob / B warm up. Pretty sore but feeling relatively mobile

SNATCH
bar x 3
75 x 3, everything feels great, weary of hitting my head again
95 x 3, some of my best
105 x 2
115 x 1 still pumped, can't seem to get down very well though
125 x 1
135 x 1 pretty dang high
140 x 1 fast but high
145 x nothing. Kinda lost my mojo which was weird because this day was feeling better'n usual.

Need to a) drop snatching "heavy" in favor of cardio and b) work the drops to actually get below the bar.


DE LOWER: Free Squat
bar
bar + choked lights and minis x 2
135 + choked lights and minis x 2
205 + choked lights and minis x 2
225 + choked lights and minis x 2 x 2
245 + choked lights and minis x 2 x 2
255 + choked lights and minis x 2 x 2
265 + choked lights and minis x 2 x 2
275 + choked lights and minis x 2 x 2. Got heavy.

Conditioning / assistance later.

ljosaitis
05-09-2013, 05:40 PM
Thurs March 9, session 2 at lunch, S Hill

10 min mob

B warm up,
clean bar x 3 , 95 x 3, 115 x 2, 135 x 1

WOD 1
30 squat cleans w/ 140
TIME- 7:10.

Was gonna beat 6:30 and should have but somehow miscalculated my time. Could've gone faster, oh well.

WOD 2
21-15-9
Deadlift 235
neutral grip ttb
TIME - 7:18

This was hard. Supposed to do 245 but miscalculated. Did the deadlifts unbroken but ttb was killin me.

After this plus this morning I kinda hit a wall, felt dizzy etc.

EXTRA
3 sets of calves + abs, the wall grew taller and I called it.

ljosaitis
05-10-2013, 09:39 AM
Friday May 10, morning S hill
10 min mob

ME UPPER: Dips?
Been a condensed week plus I've upped the 2 a days so I didn't feel like being discouraged by a sub par bench/overhead movement

bw x 6
+35 x 3
+ 70 x 3
+ 100 x 1
+ 115 x 1
+ 125 x 1, not too hard, maybe a 9. Room to go up if it'll fit on the belt.

WOD
8 min AMRAP
5 HSPU
10 dips
15 du's

either 5 rounds + 25 or 6 + 25.. Probably 5. Still suck at double unders, had maybe a handful of 5+ sequential.

RE
Incline db press w/ mini band, 3 sets of 8 + 4 w/o band.
Incline flye + side raise, 3 sets of 12
1 mega drop set of cable crossover.
SWOLED UP

LUNCH
was gonna lift but somehow got sucked into:
15 min mob
45 minutes of basketball
ankle sprain :(

Judas
05-11-2013, 04:46 AM
SNATCH

75 x BAAAM, straight to the forehead. Bled a ton, took 15 minutes to clean up etc. This screwed up my plan.


YOU'RE DOING IT WRONG!!!

(Hah! sorry, couldn't resist)

Dude... we've all had a loaded barbell uppercut to the chin before doing jerks... thats just a rite ov passage in this sport, but headbutting a snatch? Not sure if i've ever heard ov that one before... You multi-ply guys always gotta be sooo hardcore...

ljosaitis
05-14-2013, 10:04 AM
YOU'RE DOING IT WRONG!!!

(Hah! sorry, couldn't resist)

Dude... we've all had a loaded barbell uppercut to the chin before doing jerks... thats just a rite ov passage in this sport, but headbutting a snatch? Not sure if i've ever heard ov that one before... You multi-ply guys always gotta be sooo hardcore...

Hey man, I haven't had any plies on in like 5 years!
Ya I have no idea how I hit my head.. over the bar TOO much? No shrug? Oh well

Monday May 13, night S. Hill

20 min mob, long weekend

ME LOWER: CS Box higher box squats (12" box + 2 plates)
bar
135 x 5
205 x 3
275 x 2
315 x 1
335 x 1
355 x 0.. one of the plates slid on the other, this should've been cake since 335 was easy :( Should've found a way to tie these together. SO, punishment
275 x 5
295 x 5
305 x 5

SNATCH
B warm up
bar stuff
95 x 3
105 x 3
115 x 3
125 x 3, all this just technique work

EXTRA
Snatch + 10 OHS:
95
105
105
105

WOD
Supposed to be:
8 min amrap
30" box jump x 5
30 double unders

But at 3 minutes and 2 rounds I got the worst headache in the back of my brain. I thought I burst something. Tried to wait it out but no dice.

ljosaitis
05-14-2013, 10:07 AM
Tues May 14, morning S Hill
20 min mob

Clean & Jerk
bar stuff
95 x 3
115 x 2
135 x 2
155 x 1
165 x 1.. lifts are good but I've got a bit of that headache back.. pushing through
175 x 1, suppper good and easy sooooo
185 x 0! OMG SO STUPID JUST COMMIT
185 x 1, very clean and easy. Can't believe how hard it is to get my body to cooperate when it's afraid of the weight, but once I did it was nothing.

WOD
Grace, 9:58.

Never done this before, amazing how I deteriorate. A lot harder than just the cleans for me, and they quickly became very much power cleans.

ljosaitis
05-14-2013, 03:48 PM
Tues May 14 session 2, lunch S. Hill

10 min mob

DE UPPER: pt 1, pause bench
comp grip, 1 sec pause
bar
135 x 3
185 x 3, not feeling great.. still the head is wonky and this morning musta knocked me a bit
205 x 3
215 x 3 x 4 or 5 sets, started improving speed

DE UPPER pt 2, cg "boards"
Used a foam roller. I think they're a soft 6" which would be like a soft 4 board I guess, didn't seem that big.

55 + light x 3
145 + light x 3
195 + light x 3
215 + light x 3
235 + light x 3
245 + light x 1, got heavy.

DE UPPER pt 3, plyo pushups
6" drop x 5
10" drop x 5
10" drop to med ball x 5
14" drop to med ball x 5
14" drop to med ball w/micro band x 5
14" drop to med ball w/mini band x 5
14" drop to med ball w/monster mini band x 5
14" drop to med ball w/monster mini band and feet up x 5
14" drop w/ feet up x 5, maybe a couple times?

6" offset pushups for height x 5 each side.
6" hoppity side to side pushups x 10, 3 sets

EXTRA
4 sets of cable xover + dips
1 set of 50 band side raises.

Judas
05-15-2013, 04:56 AM
Hey man, I haven't had any plies on in like 5 years!
Ya I have no idea how I hit my head.. over the bar TOO much? No shrug? Oh well


Well, i'm tempted to say 'once a multi-ply guy, always a multi-ply guy'... but you even still train like one. WSB/conjugate... even with CF/Olympic lifting?

Oh and "no shrug"...??? I hope your coach isn't telling you to shrug, or jump & shrug... if so, run the HELL away from that place. I wonder if there are any good clubs in Spokane... I'll have to look into that.

Hows the conversation going about Iron Gladiators? I was thinking that July would be perfect. Not much notice, but you guys are pros.

I've been scouring the internet for a half-decent PL meet to do... and cant find shit. Anywhere. So far the closest thing i can find is one in Kennewick in July, or one in Vegas, also in July. Both are USPA meets. That fed actually sounds pretty cool. Nothing APF, GPC or even (ugh) SPF. Nothing in BC, nothing in Alberta. Nothing nowhere.

ljosaitis
05-15-2013, 10:53 AM
Well, i'm tempted to say 'once a multi-ply guy, always a multi-ply guy'... but you even still train like one. WSB/conjugate... even with CF/Olympic lifting?

Oh and "no shrug"...??? I hope your coach isn't telling you to shrug, or jump & shrug... if so, run the HELL away from that place. I wonder if there are any good clubs in Spokane... I'll have to look into that.

Hows the conversation going about Iron Gladiators? I was thinking that July would be perfect. Not much notice, but you guys are pros.

I've been scouring the internet for a half-decent PL meet to do... and cant find shit. Anywhere. So far the closest thing i can find is one in Kennewick in July, or one in Vegas, also in July. Both are USPA meets. That fed actually sounds pretty cool. Nothing APF, GPC or even (ugh) SPF. Nothing in BC, nothing in Alberta. Nothing nowhere.

So a few things.. I don't really have an oly coach, I basically watch a lot of videos. Could you send me some info on what the alternative to jumpshrug/triple extension is? A lot of this stuff comes from http://outlawcoach.wordpress.com/

As far as IRON G goes, Brent has been out of commission forever. If you really were thinking of Kennewick in July I'd probably be able to meet up, maybe get some old crew involved. There's not a ton around here anymore either.

Brent always had us on a progressive overload, and in just powerlifting I prefer sheikoy/volume type training but conjugate is nice for general fitness because you can rotate a lot of movements. Truth is I just do what sounds fun that day and have no hope of competing at any high level... Although I just looked up that Kennewick meet (looks like August 3rd?) and most of the 132/148 raw/classic state/american/world records would be easily snaggable....

ljosaitis
05-16-2013, 05:17 PM
Wed May 15
30 min mob, mile walk, bunch of arms b.s. and a lot more headache

Thurs May 16
15 min mob

DE Lower, free squat last week
bar
bar + choked lights and minis x 2
135 + choked lights and minis x 2 .. head started to hurt :( Wanted to continue so focussed on not getting too pumped and keeping head still
205 + choked lights and minis x 2
225 + choked lights and minis x 2
245 + choked lights and minis x 2
255 + choked lights and minis x 2
265 + choked lights and minis x 2
275 + choked lights and minis x 2
285 + choked lights and minis x 2
295 + choked lights and minis x 2. Would've liked to get in some more heavy volume but head was killing me.

DE Pulls
95 + quad micros x 1
165 + quad micros x 1
235 + quad micros x 1
305 + quad micros x 1
325 + quad micros x 1
345 + quad micros x 1. Head sad.

mini wod
tabata lunges, 129 I think.

EXTRA
seated calf + leg curls, 3 sets.


Finally called a doctor friend. Diagnosis is I'm not dying, but need to keep my head still and take anti inflammatories for a few days and reassess. So, limited lifting, maybe even some stupid machine type stuff :(