Long day ahead.

Heading out in a few minutes to head East to Kennewick.  I have to turn in a background packet, hopefully all goes well and this means good things!  Excited/nervous a little bit.

I'm hoping to be home in the early afternoon for a good training session.  On the bill for today is:

Wendler Deadlift
170/210/250
5x315
3x360
1+x400

"Speal vs. Khalipa"

Going to be a tough day of training, but it will be awesome!

Rest Day!

So today is my rest day!  I love rest days!  I did a little mobility work after the 7:30am class at SnoRidge this morning which felt really good.

Last night there were a few changes to the WODs.  Ended up doing the Wendler press, getting 3 reps at 145#.  Moved on to some Snatches with Jeremy and ended up doing 145# x1x3.  We put the "Speal v. Khalipa" wod on hold for the time being due to it being Tom's bday.  Jeremy and I came up with a "good" WOD for him.  The WOD was as follows:

"T-Nugget"
37 Hang squat cleans (95/65#)
28 Double Unders
9 OHS (125/85#)
28 Double Unders
9 Muscle Ups
28 Double Unders
9 OHS (125/85#)
28 Double Unders
37 Thrusters (95/65#)

My time on this was 13:44 Rx.  This was a tough one.  My shoulders were toast by the time the OHS's came up and had trouble with them.  Felt smoked afterwards.

Tuesday Funday

Yesterday was a good day.  Squats were HEAVY!  Felt pretty good warming up and hitting my set of 5's, then the set of 3's felt pretty heavy.  My max rep set at 300#  felt scary heavy!  I got a little off balance on my second rep and all of a sudden my thoughts went back to when I hurt my back last year squatting.  Only hit 3 reps, but still a good 3 rep max.  I am definitely going to invest in a weightlifting belt...anyone know where to get a good one?

So on to today's fun!  The tentative schedule is as follows:

Wendler Press
60/75/90
5x115
3x130
1+x145

Snatch
135# x1x3


 "Speal vs. Khalipa"
1 Clean & Jerk (155#)
1 rd of  "Cindy"
2 C&J
1 rd of "Cindy"
3 C&J
1 rd of "Cindy"...
...10 C&J
1 rd of "Cindy"


So already changed things up, haha.  Tonight will be a rematch for me, and a new one for others!  Time to kick some ass!!!

Hey Look at This

Hey, I guess I'll post something!  Ha.  So today's "Road to the Sectionals"  plan is as follows:

Wendler Back Squats:
125/160/190
5x235
3x270
1+x300 x3 reps

3 position Snatch x3 (115#)  (changed it up to a little heavier)

"Karen"
for time:
150 Wallball shots, 20# to 10ft.

6:59 Rx

That is the tentative plan for me this evening after work.  "Karen"  might change into another WOD but, this is what I plan on doing.  I'll update with what actually went down tonight or tomorrow.

There just doesn't seem to be enough time in the day anymore. 

So far the Oly training has been coming along quite nicely!  This past week, I experimented with combining more CrossFit WODs with the oly training.  Definitely have to choose the WODs wisely with this!  Tuesday night I did a double under/wallball 2fer WOD and the shoulders still felt destroyed Wednesday morning during my oly training.  Overall, it seems to work pretty well alternating between purely oly & accessory wods, and oly & CrossFit WODs.  So far over the past two weeks I don't feel as if I have lost any of my metcon capacity.  There have definitely been some off days as far as the CrossFit WODs go!  After six days in a row of oly/wods I did a WOD up at SnoRidge and felt like crap the whole time. 

So far, it seems a compromise between oly lifts and CrossFit WODs is a very good option.  I am still pondering ways to combine the two most effectively, and it will probably take a lot of tweaks.  Nothing like more experimenting! 

I will try to keep updating my training progress more often. 

Today was another good day of Olympic lifting.

Snatch: 120# x1x5
Clean & Jerk: 170# x1x5
Back Squat: 230# x5x5

Then,

4 sets, no rest:
1-arm KB swing high-pull x8/arm
1-arm KB push press x8/arm

I ended up putting the timer on just to get an idea of time.  I used the 53# KB and did everything unbroken with the only rest being the time it took to set the KB down and switch hands.  Took 5:28.  This was surprisingly tough.  Probably could have gone a bit heavier but no all the way up to the 70# KB. 

Day 1

This morning was day one of a six week cycle of Olympic lifting.  I am following Catalyst Athletics program, and after this mornings workout session it is going to be a tough six weeks!  Today's workout was:

3-position snatch (floor/knee/mid-thigh): 100# x5 sets
2 Power Jerk + 1 Split Jerk: 135# x5 sets
Snatch Pull: 130# x5x5
Sit-ups: 60 total

Snatches are already feeling better just after a day of working on technique.  I can tell that this cycle is going to be a lot of fun, and very challenging at the same time!  I'm looking forward to the end of week 3 where I will be going for maxes on each lift.  Video from Catalyst Athletics on the 3-position snatch:
3-position snatch