Did cleans today as well. Same struggles. Just a big ugly upright row. I looked awkward.
All Time 198 Squat Record of 1,050 pounds
All Time 220 Squat Record of 1,100 pounds
** 1063 squat , 611 bench, and 733 deadlift for 2408 Total
All Time 242 Squat Record of 1,108 pounds At 228)
** 1108 squat , 639 bench, and 700 deadlift for 2447 Total
What I Lack in Genetics, I Make Up For With Determination and Discipline
1) Mobility work
2) Snatch - up to 205
3) Close stance high bar back squats - 3x5 w/405lbs
4) Standing Military Press - 3x5 w/135lbs
Metcon - 10 rounds
Air Squats x15
AJ, question about that video, is the "fix" temporary, or does it have lasting effects?
Thanks for posting video!
This will be very interesting to watch. Good luck in this transition.
Making it through the Open with only about 7 months of crossfit training will be very difficult. You will be so much stronger than the strongest competitors, but you will likely be moving such light weights that there is minimal difference.
Nobody in CF will tell you this, but Joel Jamison has convinced me that a lot of 60-90m low impact cardio would be extremely beneficial to CF if implemented with some other stuff. I think that this is even more true for very strong guys.
I just got back from La Jolla and San Diego. You live in, possibly, the nicest place in the world.
1) Mobility work
2) 3 Position Snatch (full, below knee, hang)
95 x 3 sets
135 x 3 sets
155 x 2 sets
Really focused on foot position today and also bar path. I'm starting to be able to feel the movement and my body is being to understand how it needs to move.
EMOTM - 10 mins
Snatch - 135x3
Took my time with each rep and kept the focus on technique vs banging out reps as quick as possible. As fatigue set in I started using low back to lift the bar vs my legs so had to really concentrate on keeping the head and chest up and driving the floor away from me.
WOD - 5 Rounds (10 min cap)
Bar facing burpee x8
Deadlifts w/225lbs x8
Toes To Bar x8
Managed exactly 4 rounds in 10 minutes and then lay on the gym floor for 15mins flapping like a whale while I caught my breath. Funny enough the deadlifts were the easy part.
Keep up the good work. It is interesting to see the journey from this perspective. Thank you for sharing.
Move heavy weight, eat, sleep, repeat.
Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.
Keep it up man! Thanks for the videos. I will make my transitions as well with form. Still cant snatch at all.
2) Clean & Jerk (using split stance) - up to 3 rep max in 1 minute
Hit 215x3 then went to 235x2 and missed the third rep on the clean portion. What's funny about this is that the Jerk was actually the easiest part. My catch postion is so bad that this is my limiting factor.
AMRAP - 10 mins
Clean & Press (anyway you can)
205 x max reps.
I got through the 10's and hit 6 reps with 205.
Tabata - 10 minutes
Row - 30 on 30 off
Actual distance (no lag) 1452m averaging 38 strokes & 1:43 pace
I finished stronger than I started but hit a wall in the middle that really skewed the numbers.
2) Overhead Squat
Talked with Kelly Starrett today about my complete lack of ability to overhead squat. He gave me a few pointers and explained that it was not my shoulder flexibility that was the issue. He gave me two BIG pointers.
1. Get a paid of Olympic Shoes
2. Focus on driving my knees out as hard as I can.
When I got to the gym I was telling Anders and so he figured why not have me overhead squat. As the shoes are going to take a few days to arrive we elevated my heels with a mat and went from there. It was night and day and I was able to full squat with a bar overhead. Last week I couldn't even break my hips without moving so I'll take this as a 45lb pr, lol.
Hopefully, I can convince Kelly to host a seminar here at CFPB.
3) Front Squat
AMRAP - 20 Minutes
20 Lateral Hops over bar
Managed 6 rounds. Running kills me and honestly i'm not sure the pace I was going would even classify as a jogging. This was the first time I've moved at this pace for 20 minutes straight without rest and it was brutal.
Tomorrow is rest day, which means do something other than a gym workout. So, I'll be heading down to the SD Convention Center and running stairs. I think there's like a bazillion or something.
It is very interesting to see your humility as you place yourself under the direction of other trainers. I wonder if there is any chance you will return the favor and put some of your Crossfit mentors/trainers through some seriously brutal powerlifting workouts?
Man, that makes me feel better because I can't overhead squat worth a damn either but my back and front squat are decent (in the crossfit world, not powerlifting). I also saw a huge improvement with lifting shoes, absolute night and day.
Deadlift - 475, Front Squat - 320, Back Squat - 405
Best log ever!
Last edited by Great; 07-26-2012 at 11:23 PM.
How was the Convention centre stair-climbing? There are friggin' 1000s of stairs, in that place!
Got a little behind with the log due to helping out Mark Bell and Jesse Burdick with the Crossfit Powerlifting Certification here in SD this weekend. This is the first time seeing these two teach this and I must say they do a dang fine job and really represent Louie and the Westside Conjugate System well.
Back to training though.
Friday I wasn't able to make it into the gym at my normal time so I hit up the 5:30pm class. This was my first time attending a class session which was a little different but fun.
1) 400m Jog
Anytime the workout starts with running I know it's going to be long day in the gym. Although I'm down to just shy of 40lbs I'm still at least 60lbs over where I need to be. I'm heavy on my feet and anything but walking on the concrete flat out sucks as my shins get blown up and my low back gets a really nice pump going.
2a) Kettlebell Swings
2b) Walking lunges
2c) Jump rope
Can't remember the rep ranges here but we did about 3 rounds
3) Mobility Drills
4) Pause Snatch - 150lbs 4x2
Worked on feeling the position of the snatch from mid shin. Focused on staying on the balls of the feet, and using my legs to lift not back.
5a) Goodmoring - 95lbs 3x8
5b) RDL - 225lbs - 3x8
Superset no rest all three sets.
WOD - For Time
Deadlifts - 20-15-10-5 w/ 185lbs
Double Unders - 40-30-20-10
Immediately upon completion – 30 KB Swings w/53lbs
I only did the first round of double unders then went singles as instructed. It took me about 5 mins to complete that 40 as I just couldn't string them together. I ended up getting most of them going single, double, single, double then I'd maybe get 1 more before screwing up. As soon as I get these down i'll cut this workout in half at least.
Rest 7 minuts
Airdyne bike - 7 minuts (30 on 30 off)
I had no legs for this and had to really use my arms to move. Shoulders were blown up by the end and it felt like my lungs would collapse. Fun stuff!
Keep at it!
Be sure to visit my site at... http://maxweights.blogspot.com/
Another day another brutal workout
1) Mobility work
2) Hang Squat Clean - up to 225x3
First time doing these and I actually wasn't that bad at them. Surprisingly, my catch position has improved and this didn't feel as awkward as I thought it would.
3) High Bar Close Stance Back Squat
Worked up to 365x3 then dropped to 275x20 and then went straight to 20 pullovers with a KB.
WOD - 5 Rounds (12 min cap)
7 Power Cleans w/185
7 Burpee Box Jumps
Surprised myself by finishing these but managed to keep a decent pace and push through when things got tough.
Added in this today
It's as painful as it looks.
2) Full Snatch
After figuring out I could overhead squat last week the guys thought it would be a good idea today to make me full snatch. Each rep I learned something new and tweaked my technique as we went along.
3) Overhead Squat
Continued to work the overhead position and discovered that when I fully lockout the weight I cease up about half way down. With relaxed shoulders I can cheat the reps and get full depth but obviously as the plan isn't to use weight a teenage girl can lift forever, this isn't something I want to get in the habit of.
AMRAP 5 Min:
5 Power Snatch – 135
10 Burpees (lateral jump)
Score - 45
Rest 2 Min
AMRAP 5 Min:
5 Push Press – 135
Score - 50
Rest 2 Min
AMRAP 5 Min:
5 KB Snatch (5 per arm) – 53
10 HR Push-Ups
Score - 75
Total - 170
What's worse than doing an AMARAP? Doing 3 back to back with only 2 minutes to recover between them. By the end I was a complete mess but I kept going as I know I'm building the foundation here and have to put in the work in order to reach my goal.