W2D3 : 14/12/14

Snatch Singles: 3 @ 60%, 2 @ 70%, 2 @ 75% 2 @ 80%, 1 @ 85%, 1 @ 90%
Clean and Jerk Singles: 3 @ 60%, 2 @ 70%, 2 @ 75% 2 @ 80%, 1 @ 85%, 1 @ 90%
Front Squats: 2 Doubles at 90%

Today was the first time I was able to get up to 90%. Starting to get up to the big numbers. Good times. Had a buddy in the gym with me today, it was good to have some lifting partners there. 

Snatches  went well. 90% was 195lbs and it went up super easy. Will put video of it up once it uploads. Felt too easy. Threw 205lbs on the bar and got that up pretty easily as well. That was nice as I haven't put over 200 up in a while. It didn't feel like a max either. PR hunting is going to be fun in a few weeks. 

Clean and Jerk went smoothly as well. 90% was 256. I hit that rather smoothly. Threw on some more weight just for the hell of it and then hit 277 without much trouble. Will put video down below as well. 

Front Squat hit the first double at 270. Which was great, as I failed rather hard on that on Friday. For the second set, I went to exhaustion. Got 4 reps at that weight before I had to drop the bar. 

Snatch Video

Clean and Jerk Video

W2D2 : 14/12/12

Clean and Jerk 5x2 @ 220-240lbs [75-85%]
Clean Pulls 4x3 @ 255-275lbs
Low Hang Snatch 3x2 @ 145lbs, 2x2 @ 155lbs [~75%]
Snatch Balance 4x2 
Front Squat 5x2 @ 240-270

Alright, this day didn't work out that well. I was off my game for some reason. Snatch Balances were just wiped off the docket, my shoulders were completely shot and I could not handle it. I actually lost the last hang snatch. It was up, I was down in the hole, and it just had to come down. My shoulders couldn't hold it up anymore. 

Lost the last set of 270 front squats. Just couldn't get out of the hole. It was bad. Got pretty upset with that one.

You miss lifts sometimes. It happens.

W1D3 : 14/12/7

Snatch Singles: 3 @ 60%, 3 @ 70%, 2 @ 75% 2 @ 80%, 3 @ 85%
Clean and Jerk Singles: 3 @ 60%, 3 @ 70%, 2 @ 75% 2 @ 80%, 3 @ 85%
Front Squats: 2 Singles at 90%

Wasn't really feeling too motivated to get into the gym today, after a long night of hard cider drinking last night. But, finally got in before dinner. 

The weights went up rather easily today. Not going to lie, 85% felt great on both Snatch and Clean and Jerk. I walked out the last attempt at each lift, which had to be rather hilarious to see. They weren't pretty. But, they went up smoothly, it was just the lockouts that seemed to give me a bit of trouble. 

Front Squats were cake. I think I lowballed my numbers here. I hit the first single at 270 with no effort. Actually took the second single for a double, because it just felt that good. 

The only thing bothering me today is my hands. The cold and dry weather is affecting them as I spend more time on the barbell. I've bought some hand recovery lotion that I've been applying nightly, so let's see how they feel next Friday. 

Back to CF classes for a few days now. 

W1D2 : 14/12/5

Clean and Jerk 5x3 @ 205-225lbs [70-80%]
Clean Pulls 4x4 @ 245-265lbs
Low Hang Snatch 5x2 @ 145lbs [~75%]
Snatch Balance 4x3 @ 135-155lbs
Front Squat 5x2 @ 245-265

Clean and Jerk, man, the first set and last set felt pretty rough. The middle ones were fine, once I was warmed up to the weight and everything. But the first set felt heavy(at 205) and the last set felt heavy(at 225). 
Clean Pulls are being treated the same way as the snatch pulls. Slow off the ground with a pause at position two. 
Hang Snatches were dreadful. By this point, my hands were shot and the winter was ripping at my skin. Kept my straps around for these, but ended up just dropping between reps to save my hands more.
Snatch Balances have never been an easy exercise for me. For some reason, I just never could figure these out. Today was a lot better though, was dropping directly into the hole and these didn't feel too awful. Progress!
Front Squat went about as well as it could have. The last set of 265 was tough as I had expected it to be. 

Pretty sore and tired from last night's training session. Looking forward to tomorrow's recovery day. About to shower and try out some new hand lotion I bought to see if it helps my cracked paws.

2014/10/27

Note to self, running three "girl" workouts within as many days is not a great idea. Pretty sore and achy a few days afterwards. I'd attribute a lot of that to my lack of sleep in the past few days though, I've been missing out on an hour or so a night. 

Anyway, went in on Monday for a rather brutal workout. I thought it was going to be tough, but I severely underestimated how bad it really was. 

10 sets of front squat doubles, every 90 seconds
Worked up from 185 to 275. Each set felt good. Only the last set even slowed down at all. 

Then, another "girl" workout. Elizabeth. I've actually never done this one before, but half of it looked awesome and the other half looked shite. So, 50/50, right?

21-15-9
Cleans @ 135 lbs
Ring Dips

First off, I suck at dips. My triceps are horribly under developed in relation to the rest of me. I had to scale back the rep pattern to 15-12-9 because I was falling too far behind. 

To be honest, I don't remember my time. It was somewhere over 10 minutes. But I forget the actual number. Needless to say, this one was brutal and I've found my new GOAT movement. 

2014/09/03

Work up to a heavy double on front squats. 

Got up to 305. Really struggled with that set, but grunted it out. That's a new volume PR for front squats. 

9amrap
3 Pull Ups
6 Hand Stand Push Ups
9 Overhead Squats @95lbs

Just finished four rounds with the clock. Shoulders are on fire.

2014/07/26

Made it in for a quick Lazy Lifting day. Haven't been in on a Saturday in a while, so it was good to be back in with the barbell. Sadly, the weight wasn't moving the way I would like it to. These days happen, you just kind of figure out what will work and move forward with that. 

Mainly worked on two different complexes today. A snatch and clean complex that worth both aimed at building speed under the bar. 

Snatch + ATK Hang Snatch + OHS
Clean + ATK Hang Clean + 2 Split Jerk

Worked up to two really ugly 2 reps at 165 for snatch and then completely lost one forward and moved on. 
The cleans went better, worked up to 205 for three reps and called it a day there. 

After that, hit a few front squats, just to burn off any leftover energy I had. Finished with 2x10 at 185. Just quick explosive bounces, getting those quads fired up. 

The rest of the day was spent picking up craigslist furniture. Not going to lie, I got more of a workout lifting desks and shit then I did at the gym. Was more sore around my traps from lifting things in odd shapes in odd manners. 

2014 / 07 / 18

A good night in the gym. Went in super early because we were doing max effort lifts and those take a while for me to warm up. Especially at the moment when in super sore.

Worked up to done heavier dead lifts. Think I hit a triple at 405 and a double at 425. Was planning on a triple but the third one left me a little light headed, which means you should probably stop.

Next was a double for front squats. I knew exactly what mine I wanted to hit, so I chased after it. Hit my last warm up double at 275 then went for broke and jumped right to 315. I had hit that number for a single before and sadly that's all I had in me today.

Next was supposed to be a triple at push jerk. I'm not a fan of catching the bar for multiples, mostly because it hurts and I'm a big softie. Used the jerk blocks and hit threes in singles. Got three at 225 but only one good repo at 245. That's probably to be expected as I usually split jerk anything over 225.

Rolled out and then moved on with my evening. A nice safe max out day. Nothing spectacular but nothing that's going to leave me in shambles tomorrow.

2014 / 07 /14

Squat day.

I actually didn't feel bad today, so I went into the gym. It's a squat day, can't miss that. Coach has programmed us doing 5x5 squats and 2x10 front squats for the next 4 weeks to see some linear progression. Crossfitters love gains. 

Hit 275 2x5, 285 1x5, then 295 2x5. All felt great. Came forward on the third rep of the last set at 295, just a bad bounce. Readjusted and finished up strong. 

Hit 185 and then 205 for the front squats. Cardio squats... it's weird. 

Did 4 minutes of tabata double unders afterwards. Went pretty well, only severely whipped myself twice. I'm getting to be decent at these. Which is nice as they're like a main stay for CF competitions. 

2014/07/06

Today was a nice quiet morning in the gym. I wanted to get in as it was a week out from my competition. Lady friend went out on a run, so I had the place to myself. That means heavy metal and heavy weights.

Worked up in weights to three singles at a weight between my first and second attempts for 3x1. So, an 88 kilo snatch and a 113 kilo clean and jerk. Both felt extremely comfortable and I'm liking my attempts going into the competition.

Did a few sets of front squats to kill time afterwards. Worked up to a triple at 125 kilos. Nice and easy. Just spent the whole day with weights that were heavy but comfortable. Building that confidence layer.

2014/06/30

Rather shitty day at work, kind of carried over into my lifts. Either that or it's this sun burn slowly sapping my energy.

Strength portion was heavy triples of front squat. So was not feeling this. Hit two triples at 225 and called it a day. They didn't feel bad, they just felt heavier than they should and I know when not to push it.

WoD was a 12 minute ladder of rope climbs and wall walks with five front squats at 145lbs from the floor every round. Made it through the fourth round and finished my five climbs and five wall walks right as the timer went off. Would have liked the squats, but those climbs really sap you good.

2014/06/20

WoD today wasn't too my liking so I didn't do it. Had an OLY session instead.

Snatch Complex :
Snatch Pull + High Hang Snatch + OHS
3 x 155, 2 x 165, 1 x 185

Jerk Complex :
Push Jerk + 2 Split Jerk
165 - 215 @ 10lb increments

Front Squat
Heavy Doubles
235, 255, 275, 300

Everything felt great today. Little wobble on the heavier snatches and jerks, but nothing that made me miss.
Front squats for s double over three hundred is a milestone. Pretty pumped.