FRCF Fall Weightlifting Competition, Video Evidence

FRCF Fall Weightlifting Competition, Photo Evidence

Photos courtesy of FRCF
(FRCF is RAD!!!)

Contest Openers

Objective: Find Contest Openers

Training: 1) Snatch, Singles, 40, 45, ..., 65, 70

2) Clean & Jerk, Singles, 60, 80, 85, 90, 95

Snatch, 70K

Clean & Jerk, 95K

Notes: I have been a nervous wreck the last 4 days because I want to perform at my best for the comp. I ALWAYS feel like I should go heavy more often. It is hard trusting the technique will carry over. In addition, my knee was acting up all day. I torn the left menius about 7 years ago. It doesn't like high volume leg stuff, i.e. 20+ minute CrossFit jazzercise, but heavy squats help it. I have been nice to it lately, but it was "dislocating" all day. Not what you want when you about to throw weights around.

I'm athlete and did what I need to do. My snatch felt great. I was planning to open at 65K, but I think 70K is more appropriate (73K is my PR). My C&J did not feel great. I made 95K without trouble but it was heavy. I might bump it up on Sunday.

Looking at the video, I can add 20k to my total if I fully clean up my technique. Let the record reflect my previous ability - 14 months ago. Regardless of how I perform at the comp, I'm content.

National Automotive Slum

Training: 1) Clean Shrug X 2, Power Clean, & Jerk, 70K

2) Front Squat, Triples, 105, 107, 109

3) Split Stance Strict Press, Fours, 43, 43, 43

4) Weight Situp X 10, Ab rollout X 10, 45lb, 55lb, 65lb

Bonus: 5 Strict Muscle-ups, Huge Personal Record

Notes: Last hard practice before the comp and went all out. I need to better control the dip on the jerk. I focused on speed during #2. My shoulders are still too tight for proper execution of #3. I was fooling around on the rings and got 5 strict muscle ups. Too bad it is not a front squat/ gymnastics competition next weekend.

Climate Refugee

Training: 1) Snatch Shrug X 2 & Power Snatch, 50K
Do the entire complex again
That is one set

Notes: I thought I was moving past shrugs. No, I graduated to doing 2x as many. My position is still too low on my thigh, I'm too tight in the shrug, and pulling too much from toes. It was a hard practice doing the same thing for 1 hour.

I'm counting the days and practices until the comp. I'm over it.

Monday Morning Rebound Syndrome

Training: 1) Hang Power Clean & Jerk X 2, up to 60K

2) Front Squat X 2 & Jerk, 85, 85, 85, 90, 90

Notes: I have graduated from doing endless shrugs and power cleans. I got a coaching nugget - relax just your grip before you jerk. That allows you to push with your body and not arms. Immediately my footwork got better. I can finally go heavy in the Jerk. I feel like I can make 105 or more.

YAA

Training: 1) Snatch, Singles, 40, 45, ... 70, 73*, 73(f)

2) Clean & Jerk, Singles, 70, 80, 90, 100*, 102(f), 102*

* I set 2 important PRs (Snatch & Total) and 1 training PR (Clean).

rest 6 hours

3) Front Squat, 225, 3X3

4) Press, 130, 3X5

Snatch, 73k, Personal Record
One day I will stop Power Snatching heavy weights

Clean, 102k, Personal Record
(Jerk, Fail, didn't really try)

Notes: Getting it done for the comp. I lifted very strong. I kept a good pattern until 70K in Snatch and 102K in Clean & Jerk. I lifted with a tranquil mind and minimal rest. With adrenaline and more rest between attempts, I should demolish my PRs.

Training is about treating weaknesses. Competition is about playing to strengths. #3 & #4 are solidifying my strengths. FS and Presses are the foundation for me. I kept it light because they still accessory work.

The plan:
Mon - heavy technique work
Wednesday - singles with perfect form
Friday - light technique work
Saturday - heavy singles
Monday - heavy technique work
Wednesday - Openers
Sunday - Competition!!!

Iatrogenic

Training: 1) Snatch, Shrug and Hang Snatch, up to 60K

Notes: Back on the grind after a 5 days of complete rest. Feel strong and refreshed.

Still working to get in the right position during second pull. It is more bent over, with less knee bend, and tighter posture. I can barely hold the position without a bar! I need to start the second pull with more good morning type movement and less knee drift.

60K felt light, considering my current PR is 71K. I'm on a trajectory for a good meet.

Power Hoisting

Objective: Strength

Training: 1) Press, 130, 3X5
rest 3 minutes between sets

2) Corkscrew, 45, 3X10

Notes: Still milking linear gains in the press, but it is starting to get heavy. My shoulder is feeling better.

I don't very much core specific work. Why not?

If I was serious about CrossFit or Oly, I would take a week off after the comp and do a Starting Strength cycle. I miss the process (mostly, partly the results) of a good strength cycle. The problem is I'm too much in love with rock climbing.

Compensated Dating

Objective:Clean & Jerk, Maximum Effort

Training: 1) clean x 1, jerk x 2, 60, 65, 70

2) C&J, Singles, 75, 80, 85, 90, 95, 100(f), 85, 85, 85

3) Snatches, Singles, 40, 45, 50(f)

Notes: Went to the local affilate because they started a "Bulgarian" cycle, i.e. full lifts only. I forgot my oly shoes and had to lift in my beat up Converse All-stars. The cleans felt very good and strong. The jerks felt better than in the past, but my footwork is all over the place. My technique is still the biggest limiter. First time ever Snatching after C&J. I couldn't find my groove. Overall, a good day under the bar.

Two Squeezes

Training: 1) Rack Jerk X 2, up to 80k(?)

2) Front Squat, 235lbs, 3X3

Notes: I'm an idiot and cut off the tip of my thumb making breakfast. I'm not able to pull. I used the opportunity to work on my weak sauce jerk. I'm still dipping forward and my footwork is a mess. I need to turn my back foot in and my front foot needs to go out more. I got better and more comfortable with heavy weights. My speed is good. I love squatting. I could have went heavier but followed the coach's advice.

Hyperpalatibility

Training: 1) Snatch Shrug x 2, Power Snatch up to 50K

2) Snatch Shrug, 3 good ones, 55K

3) OHS, 3X4, 62K

Snatch Complex

Notes: Finally got back to Boulder and worked with RH, the other main coach. He has a slightly different take on my technique problems. I appreciate the different perspective and solutions. I don't finish the shrug properly, greasing the wrong groove. It is less of an issue with hang power snatches. My shoulder is feeling better, and I was able to OHS. It is still light but everything is moving in the right direction.

Muscular Christianity

Objective: Technique, Strength

Training: 1) Snatch Shrug X 2, Power Snatch, OHS x 3, up to 65lb

2) Clean Shrug X 2, Power Clean, Jerk, Press X 3, up to 95lb

3) Press, 125, 3 X 5

4) Shoulder Work

5) Wrist Work

Notes: I have fallen off the training wagon for the Oly Comp. I'm syked but it is hard to make the pilgrimage to Boulder to train at the best available place. This was a globogym session to work my limiters and grease the groove.

I moved up in the press. Overall, my shoulder is feeling better and stronger. It is the weakest part of the chain, therefore feels the tightest/sorest after a session. I'm looking forward to the day when my whole body feels the training.

Keep Stumbling in The Right Direction

Training: 1) OHS, 65, 3X5

2) Jerk, technique work

3) Shoulder rehab

Jerk, Technique Work
Last Set

Notes: Light OHS are part of the shoulder rehab stuff. My jerk started to click during the last set. My shoulder already feels better.

Pithy Piquant

Objective: Strength

Training: 1) Snatch grip push press, 95lbs, 3X5

2) Press, 115, 3X5

3) Shoulder rehab exercises

Notes: I'm attacking one of my oly lifting limiters, my left shoulder. I injured it about 3 years ago (a direct result of improper technique). I got a massage on Friday which loosen things up a bit. Now I'm strengthening it. Mobility + Strength = Durability.

I plan to press every other day until linear gains run out. Then alternative between barbell and dumbbell work. I will do the shoulder rehab exercises everyday.

Jealousy With A Halo

Training: 1) clean shrug x2, power clean, jerk x 2, up to 70K

Notes: Felt a little sick today. I didn't start to hit the lifts until 40 minutes into the session. Shrugs are getting much better. Power cleans are still not good enough. My footwork on the jerks is a mess.

I tried heavy OHS at the end and my left shoulder said NO. The head coach poked my shoulder and laughed. He suggested a vicious massage to loosen things ups.

It is motivating to train in a facility with great coaches and lifters that are lifting in the triple digits.

70s Big

Objective: Snatch, Technique

Training: 1) Snatch Shrug X 2, Power Snatch, up to 52K

Notes: Lots of people at the training session today. I did one complex for the whole session - DEEP MASTERY. About 80% of my shrugs were passable, compared to ZERO last week. A couple of power snatches were moving the right direction. Need to improve footwork to move more kilos. If I keep chipping away, I'll lift 80K at the meet.

A Plan, Purpose, & Reckless Enthusiasm

Objective: Clean & Jerk, Maximum Effort

Training: 1) Clean & Jerk, Singles, 60, 80, 90, 95, 100(PR), 90, 90, 90

2) Max Rounds in 10 min
10 pull-ups
10 push-ups
10 box jumps

The Board
Technically, I did a heavy single. Not a 1 RM.


Clean & Jerk, 100k
Personal Record !!!

Clean & Jerk, 90k
Dropping back down in weight to work technique

Notes: The local affiliate had a random max effort C&J day. I had a plan - set a new PR at 100K. I had rack jerked 100K a couple of weeks ago so I knew I had it in me. Everything went perfectly.

I tried to keep a "tranquil mind" during my lifts, Dan John advice. My form broke down but that happens during a max effort. My hips still rise first during the 1st pull. My footwork is a mess during the jerk.

I dropped down to 90% for 3 more singles. I didn't miss a single lift and set myself nicely for the upcoming comp.

The pull-ups were the hardest/limiting factor for the Met Con. I have been climbing hard lately and my kip still sucks. The push-ups were a joke. I did drop sets for the box jumps. I stacked 2 bumpers on a 24'' box and pulled 1 half way through. I should have drop set the pull ups. I misread the clock at one point, and it messed with my pacing. I don't care about Met Con. It is not part of THE PLAN.

My Third Eye

Because of Oly lifting I'm developing a third eye, it happens to be on my thumb.

Don’t Mistake Ribs For Abs

Training: 1) snatch shrug x 2, power clean, 50K

2) snatch shrug, fives, 60K

3) front squat, 3x5, 225lb

Notes: Just another training day. I like the gym because I'm average or even below average. I had 2 good shrugs, last time it was zero. Still not power snatching optimally. I like squatting. I love squatting heavy. We talked about goals for the comp on Nov 7. DM suggested 80K Snatch and 105K C&J. Goals are good.