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

6 Week Olympic Lifting Cycle

 Starting Monday, I will be tackling some of my biggest weaknesses!  I'm going to start a 6 week Oly cycle.  There will still be some CrossFit stuff mixed in, but the majority of the work will be the O-lifts.  Time to get the overhead strength up!  It's ON!

Friday, June 4th

Doing a ride along with Kennewick Fire Department today! Fun times! Took a break after dinner to hit a little WOD at the station. I definitely should have waited much longer before trying this one.

"Hotel" WOD:
100 DB hang squat clean to thruster (35#)
*every minute do 5 burpees

13:51

Once I hit 50 squat clean to thrusters I had a hard time doing more than 5-10 before I had to do more burpees.

Thursday June 3rd

Swung by SnoRidge on my way east for a quick WOD. Or at least I thought it was going to be quick.

From the SW Regionals:

5 rounds:
5 Muscle-ups
10 power cleans (135#)
Run 200m

19:51 (I believe off the top of my head.)

This one was tough! Had to break up the muscle ups starting in the third round. Had trouble with the power cleans, perhaps still feeling the crazy amount of deadlifts on Sat.

Memorial Day Weekend

This past Memorial Day Weekend, I joined Tom in taking on a Hero WOD a day.  If you have ever taken on a Hero WOD, you know that this is no easy task.  If you are unfamiliar with Hero WODs, they are hard, they usually have some advanced movements in them, and they are designed to challenge you mentally. 

First up was:

"Joshie"
5 Rounds for time
21 Dumbbell Snatch, right arm (40#/25#)
21 L-pull ups
21 Dumbbell Snatch, left arm
21 L-pull ups

Sunday was an epic trainers WOD.  We all met in the evening to take on:

"McGhee"
AMRAP in 30 min. of:
5 Deadlifts (275#/185#)
13 Push-ups
9 Box jumps (24"/20")

Monday, after watching two classes take on their choice of either "Jerry," "McGhee," or "Erin,"  Jeremy and I decided to stick with the original plan and take on the new hero WOD "Nutts"

"Nutts"
10 Hand stand push-ups
15 Deadlifts (250#)
25 Box jumps (30")
50 Pull-ups
100 Wallballs (20#)
200 Double Unders
400m Run w/45# plate

It was an epic weekend!  A lot of hard work, and good times with great friends.  It was awesome to see so many come out to honor the fallen on Monday.  Everyone gave their all in each workout!