Tag Archives: Olympic Lifting

“Alex”

About 6 hours sleep. 1 block breakfast. 6:00 am CFA workout.

Warm Up

Agility drills; shoulder dislocates; Sampsons; hip-mobility; calf and hamstring stretching; push-ups (15); squats (15); knees-to-elbows (15); pull-ups (medium band assisted, 15).

WOD: Alex

The CFA WOD is “Alex”, in honor of one of our members who is leaving, after today, for the Marines.

3 rounds of:
400m run for time
Max ring dips in 400m run time
Power Cleans using ring dip reps for time (M-115lbs/W-75lbs)
3 minutes rest b/w rounds
Post slowest run time, total ring dips, slowest power clean time.

I used two small rubber bands to assist on the ring dips and a 40 kg set-up on the cleans.

Results:
Round One: 1:17, 21, 4:41 finish (i.e. cleans in 2:07)
Round Two: 1:25, 16, 4:45 finish (i.e. cleans in 1:55)
Round Three: 1:28, 10, 3:30 finish (clean time unknown; the dips interval was cut short by accident)

A fun, kinda sweaty workout. My power cleans felt good. Naturally, I could have gone heavier, but I want to keep babying my back. Which is actually feeling fine today, a week later. Whew!

Two more workouts with CrossFit Asheville before we depart for the summer. I’m going to miss everybody.

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“The Flash”

Slept in a bit, cause I could… Lena didn’t wake until after 7:00. Even with her two wakings between 12 and 1 I managed to get at least 6 hours of sleep. Cleaning around the house, breakfast was lots of coffee and “1.5” block of food (but actually 1.5p/5f/1.5c). Note to self: that much extra fat wasn’t a great idea even a full hour before the am workout. Made it to the 9:00 am CFA workout.

Agility Warm Up

Then the standards (ADs, SD, SS, HM, stretching). Push-Up (15), Squats (10), Knees to Elbows (K2Es) (12), Pull-Ups, medium band (10).

Strength

Worked on 5 rep max for Shoulder Press.

Results: 10×45#, 5×75#, 5×95#, 5×105# (PR), 5×95#, 5×95#, 5×95#

WOD: The Flash

The CrossFit Asheville WOD was:
Complete max rounds in 15 minutes of the following:
100 single jump ropes or 25 double unders
100 feet suicide drill with turn points every 20 feet
5 handstand push-ups
10 heavy kettlebell swings
12 front squats holding medicine ball

Used 44 lb Kettlebell; did band-assisted HSPUs; 12 lb medicine ball.

Results: 3 rounds & 1 suicide set.

In the heat and humidity, I got a good sweat going.

Strength Gains

I have three data points on this blog for shoulder work.

  1. Today
  2. June 6th
  3. April 30th

On April 30th and June 6th I established a 1 rep max SP of 120#. I don’t have any data on a 3 rep or 5 rep max for shoulder press. So I am glad I decided to do the 5 rep max today. By the end, doing three work sets at 95 lbs, I felt strong. In fact, when these work sets of 5 reps of shoulder press are compared with the work I did on the Push Press and the Push Jerk on 6/6, I am a little embarrassed! Obviously I am even stronger than I thought. I think that these work sets and my 105# five rep PR points the way to increasing the 120# PR in the 1 rep.

Injury Check in; Yoga/Stretching

Back is feeling on the mend. I could feel the twinges during the WOD but no big deal. I noticed that on June 6th I was complaining of left shoulder pain. Nothing remains of that, which, in retrospect, seems not to have even been an injury.

I did a fair amount of Yoga stretching last night. In fact I even got my internal heat going a little bit. It felt good and I plan to do some more tonight. I am going to focus on combining about 5 cycles of a warrior and standing pose sequence with some seated and twisting poses.

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“The Good Snatch.” PUC Day 32.

I’ve been a little distracted today because I’m trying to help Randy, Shanna and Corey set up a new WordPress blog at CrossFit Asheville. It’s off to a start, so now I’ve got to refocus on my own stuff.

In other news, I’m planning to move this “Training Board” blog over to a self-hosted WordPress installation on my domain at my web hosting service. So I’m tinkering with that too.

Up early after a decent but short (5 hour?) sleep. Feeling pretty good. And off to a 6:00 am workout at CrossFit Asheville.

Warm Up

Running. Martial Arts Punching and Footwork exercises. Shoulder dislocates. Hip mobility and Sampson stretches. Pull-Ups (10 wide grip, unassisted). Windshield wipers (lying prone, 10). Walking lunges (10 each side). Ring dips (assisted w/ medium band).

Strength / Skill

Hang Power Snatches: find your 1 rep max.

Results:
10 x 45 / 7 x 65 / 5 x 65 / 3 x 75 / 3 x 85 / 2 x 95 (PR)

This was easier than I thought, and yet, the higher weights are very tough. As you can see I didn’t really look for a “1 rep”… I feel good about what I did.

WOD: Lunges, Pull-Ups, Wall-Ball Sit-Ups

For time:

100 feet walking lunge
15 pull-ups
15 wall ball sit-ups

100 feet walking lunge
12 pull-ups
12 wall ball sit-ups

100 feet walking lunge
9 pull-ups
9 wall ball sit-ups

100 feet walking lunge

Not a difficult workout, but a sweaty one. It was easier for me since I was using a resistance band (medium size) for the pull-ups. So, yeah, I am not completely done with resistance bands yet. When I can do 21, 15, 9 unassisted pull-ups, I will have arrived.

Result:
8:24

Pull-Up Challenge Day 32

As has been my custom on the past few days, I did my first 10 during the warm-up. That leaves 22 pull-ups. I intend to do sets of 3 to 6 on 4 minute intervals, for a total time of about 24 minutes.

Results:

Reps #1-10: During CFAVL Warm-Up (see above).
Reps #11-14: 2:18 pm. Front grip.
Reps #15-20: SET OF 6. 2:22 pm. Front grip.
Reps #21-23: 2:26 pm. Front grip.
Reps #24-29: 2:30 pm. Reverse grip.
Reps #30-33: 2:38 pm. Reverse grip.

Life is good.

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“The Swinger.” PUC Day 29.

My wake-up was a little hard. I went to bed at 10:30 but some itinerant folks were making loud party sounds in the creek behind my house the first part of the night, keeping Yael and I up. Not sure when I fell asleep, but not until after 11:00 pm. Also, I woke up spontaneously at 3:30 am, and didn’t fall asleep again until 4:15. Then up at 5:15 am. Which means less than 6 hours of sleep, and not continuous.

Nevertheless, yesterday’s eating was good, mostly healthy, entirely moderate, and today I felt good after a little bit of food, water, and coffee. Then off to the 6:00 am CrossFit Asheville class.

Warm Up

Agility running, shoulder dislocates, Sampson and Hip openers, other stretching, push-ups (15 strict), sit ups (10 strict), overhead squats (15), pull ups (8 dead hang, 8 band assisted).

Strength/Skill

The assignment was to find a 3 rep Front Squat Max. The last record I could find in my notebook regarding a 3 rep max attempt on the Front Squat was March 24th, 2009, were my 3 rep max was 160#. It’s hard to evaluate that number. I’ve lost about 18 pounds since then, since I weighed in at 201 lbs on 3/22/09. Anyway, I had a 5 rep max attempt on April 8th, I think, and there the five rep max was a lot less, about 130#. And at that time I weighed 10 pounds more than I do today. Hmmm.

Results:
10 x 45 #
5 x 95 #
3 x 115 #
3 x 125 #
3 x 135 #
2 x 155 #
1 x 165#;
1 x 165#, fail on 2; finished.

Technically, this was not a 3 rep PR, since the highest 3 rep set was 135#. But it was an overall PR on the Front Squat, since I am certain I have never done 165# before. So call it a 1-rep max PR of 165, and a day of stressing muscles, learning movement, and building strength.

WOD: “The Swinger”

3 rounds of:
25 consecutive Kettlebell swings immediately followed by…
Max Rep Ring Dips.
Rest as needed between rounds. Increase Kettlebell weight as capable b/w rounds. Complete 5 burpees for every KB swing short of 25 per round and be sure to get DEEP in those dips!

Results:
Round 1: 44 lb. KB, 13 dips w/ band
Round 2: 45 lb KB, 12 dips w/ band
Round 3: 52.9 lb (24 kg) KB, 13 dips w/ band

I felt good about this.

Pull-Up Challenge Day 29

Results:
Reps 1 / 2-3 / 4-6 / 7-8: during warm-up at CFA (see above).
Reps #9-14: Yes, my first set of 6! Reverse grip. At 2:47 pm.
Reps #15-19: Set of 5! Front grip. At 3:06 pm.
Reps #20-24: Set of 5. Reverse grip. At 3:27 pm.
Reps #25-29: (in three sets: 25 / 26-28 / 29). Front grip. At 3:48 pm.

I failed after the first rep on the last set only because I tried to “cinch up” (shift and correct) my grip, and this aggravated my calluses. Done for now. Day 30 tomorrow!

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Gravity and Grace

Sleep was decent, from about 10:30 pm to 6:00 am, with a brief interruption, which I can’t even remember, from Lena waking. Coffee w/ milk. 2 block breakfast. Some housework, then off to the 9:00 am CrossFit Asheville class.

Warm-Up

Hamstring and calf stretching. Agility running, crawling, etc. Shoulder dislocates. Sampson stretching, hip mobility. Push-ups, Pull-ups, Side Plank Rolls, Overhead Squats.

Skill Work

Spent about 10 minutes working on aspects of the Muscle Up. I am far from achieving this. I mainly worked on my false grip on the Olympic rings, with help from Randy, especially by doing negatives.

WOD: Grace

Grace is 30 clean and jerks, for time.
Rx’d weights: 135# for men, 95# for women

To warm up for my Grace I did various aspects of the clean and jerk with a 20 kg bar, and then added a few kgs for a few reps. In the end, I decided to use 45 kg, which is 99 lbs. It seemed like plenty. Shanna said, if I could beat 5 minutes with it, then next time I could add more weight. Guess I’ll go to 50 kgs for my next Grace!

Results: 4:48, w/ 45 kgs..

I love it. Love it. Gravity is a harsh mistress, and Grace is her handmaiden.

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Shoulders. PUC Postponed.

Decent sleep, from about 11:30 pm to 7:00 am. I tried to get more but had problems, and Lena woke up. Waking up, I felt good today. Clearly my troubles yesterday were linked to too few hours of sleep.

Breakfast of about 2 blocks protein, 1.5 blocks carbohydrate, 4 blocks fat.

Last night and this morning I was feeling a little impingement and intermittent shooting pain in my left shoulder. I wasn’t sure what to do about this. However, two coincidences were my guide. First, this morning I watched a video on the CrossFit Journal site about Training Through Acute Injuries, by Kelly Starrett. (He’s in favor of it). After watching it, I determined I could probably go to the gym and just be careful. Second, after arriving at CrossFit Asheville and doing the warm up, it turned out that it was a shoulder-focused heavy day. Signs from above: train through the pain. At least this one time only; I was reasonably certain I could work the shoulder without hurting it more.

Warm Up

Agility drills. Shoulder dislocates. Sampsons. Hip mobility. Rolling out the shoulder on the rolling foam. Clapping push-ups (10). Overhead squats (15). Band-assisted Pistols (10 each). Kipping swings (10). Good mornings (15).

Shoulders: Shoulder Press, Push Press, Push Jerk

WOD:
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Results:
Press 1x: 95 / 105 / 110 / 120 / 125 fail / 115
Push Press 3x: 110 / 115 / 120 / 130 / 130
Push Jerk 5x: 95 / 105 / 115 / 130 / 135

Tied my PR for Shoulder Press. New PRs in Push Press and Push Jerk.

Pull-Up Challenge Postponed

I didn’t finish my reps yesterday, doing only 11. That leaves 16 reps to add to today’s 28 (a total of 44 reps).

When I think about doing these reps today, I can just feel the ache in my shoulders. I am going to take three workout days off of the deadhangs, i.e. Saturday, Monday, Tuesday. I will return on Wednesday June 10th, for my 44 reps. Friday will then be day 29.

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Pushups and Squats and Sprints, Oh My! (PUC Day 24)

Too little sleep, so when I woke this morning after less than 5 hours, I decided I couldn’t do the 6:00 am workout at CrossFit Asheville (CFA). Instead, I slept in until 7:00 am, which helped me a lot. I was going to take an active rest day, just do my pull-ups and walk around and stuff, but by about 8:30 I was feeling good, and decided to go to the 10:00 open gym. But first, the day’s pull-ups.

Pull Up Challenge, Day 24

I used a 90 second interval on my watch, and completed my 24 dead-hang pull-ups in 9 sets. I did the first set, then started the watch, then stopped it at the end of my last set. Total time: approximately 12 min. 30 sec, from about 9:50 to about 10:02 am (including first and last set, each was about 15 seconds).
Results:
90 second interval, 9 sets alternating grips:
4 r / 4 f / 3 r / 2 f / 3 r / 2 f / 2 r / 1 f / 3 r

Take the Bike

I packed up my gear for after the workout in a backpack and rode my bike in to CFA. They were surprised to see me, I think. I was happy that coach Randy got dressed and did the workout with me. (And Shanna joined us on the MetCon).

Warm-Up

Agility drills. And Corey agreed to walk me through the Burgener Warm-Up (discussed in Issue 53 [Jan 2007] of the CrossFit Journal). Then, Sampson, Hip-Mobility. Rolling of calves and hams. Then a new set of calisthenics: Overhead Squats w/ PVC, Kipping Swing Practice, Good Mornings, Clapping Pushups, and, something else I forget now, or forgot to do. I can’t recall.

CFA WOD: “Oh My!”

The workout was called “Oh My!” and was a lot of fun.

We began by working on the Overhead Squat, looking for a 5 rep max. This was my first time looking for a 5 rep max on the Overhead Squat, so each set represented a PR. I am pleased with myself.

My progression:
10 x 45 / 10 x 45 / 10 x 55 / 5 x 65 / 5 x 75 / 5 x 80 / 5 x 85 / 5 x 85

This was followed by a great and nicely fast MetCon:

400 meter sprint,
25 push-ups,
25 squats,
200 meter sprint,
15 push-ups,
15 squats,
200 meter sprint

Both Shanna and Randy ran this with me. As you might expect, both coaches beat me. But not by as much as you might expect! (at least in the case of Randy).
Results:
5:18.

After shooting the breeze for a few minutes, I rode my bike to the gym, hit the steam, showered, shaved, and rode home again.

Aftermath

Now, I have to say, I’m feeling kinda sore in unexpected ways, like in my forearms, triceps, and anterior deltoids! I feel like I really got a good workout in today. Very interesting. No wait… scratch that. It’s not interesting at all that my CrossFit workout was “good.” CrossFit is dependable like that.

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