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.

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!!!

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.

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.

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.

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.

Trustafarian

Training: 1) Various combinations, power cleans & jerks, 50-70K

2) shrugs, fives, 90K

Notes: The CrossFit affiliate had programed heavy cleans into their WOD, which meant I was the only one at the oly workout. I had a personal training session with the head coach!!!

My tight shoulders force a suboptimal finish position for the Jerk. He stretched them using PNF. It was not fun, but I felt better after. The coach showed me stretches that I'll be 3x a day until my shoulders are acceptable.

Still working on a vertical bar path during the shrug. I was able to make small improvements.

He said I should be able to CJ 125K for the comp (current PR is 95K). I believe him.

Discolapse

Objective: Technique

Warm-up: 1) row 500m

2) mobility drills

3) barbell complex, 6 reps of
bend overs (exactly what it sounds like)
bend over muscle snatch w/ clean grip
military press
good morning
oly style back squat

Training: 1) hang power clean, doubles or triples, up to 70k

2) power clean, pause below knee for 2s

3) power clean, split jerk x 2

I'm in the back relearning how to hang power clean.
Photo courtesy of Flatirons CrossFit

Notes: I'm taking my training to the next level by joining the crew at Flatirons CrossFit. They have started a new weightlifting program. They have quality coaches and equipment. In addition, all the lifters want to compete.

I learned a new barbell complex to warm-up and did every move wrong. I was thinking too much. It is just moving weight. I'm relearning how to squat Oly-style. What these coaches care most about is a neutral back, my knees can drift in front of my toes. My hips are going to be sore tomorrow from the new movement groove.

The training is intuitive, no posted whiteboard workouts.The coaches watch you lift and work on your personal weaknesses. If you're weak put more weight on the bar. If your technique sucks, me, break down the elements. My back was literally shaking during some of the movements because of the new positions. There was still enough weight on the bar to get a dose. The coaches gave me many pointers, I hope I remember half of them.

I'm very excited about this great opportunity.

Metis

Objective: Technique, Met Con

Training: 1) Complexes with 20K bar, 45 minutes

2) 7 rounds
row, 30/30

Snatch, first pull
Looking better. Hammer Strength plates still suck.

Clean & Jerk Complex
It is starting to click.

Notes: I'm resyked about Oly lifting because I found a way to take my lifting to the next level. Details to follow. Today's workout was preparation for the next step. I used specific complexes to worked on my specific technical weaknesses. I have a long way to go but I made some big steps today.

Sometimes my enthusiasm for GPP pendulums. After bad experiences with CrossFit Affiliates, I don't want to train it. But I do something not silly, it still feels good.

Power Bottom

Objective : Olympic Weightlifting

Training : (1) Rack Jerks, doubles, 40K, 50K, 60K, 70K, 80K

(2) Clean High Pulls, triples, 110K, 120K, 120K

(3) High bar back squats, fives!!, 110K, 120K, 130K

(4) 3 rounds
3 frenchies, 5s hold each position
5 pistols

(5) 3X10, hanging leg raises

Rack Jerk, Double, 80K
I start criticizing my form in the middle of the lift. I really should wait until the weight is no longer in a position to kill me before I start my commentary.


Clean High Pull, Triples, 120K
I don't have a good idea what I'm suppose to do with this exercise. I just try really hard.


High-bar Back Squats, Fives, 130K
It is good to be back under the bar.

Notes : Another high volume session. The leash was loosen a little, and I put some weight on the bar. Heavy Split Jerks are relativity new for me. I usually workout in places where you can't drop the weight. Recently, I have done only Push Presses or Push Jerks. This is the first time back squatting in a long, long time. Mountain Athlete recommends front squats, and I agree. When I do back squat, it is low-bar powerlifter style. Low-bar squats are like handjams. You can crank on them, but they suck. High-bar squats are like fingerlocks. You can't crank as hard, and they suck twice as much. I'm not sold on frenchies. They are hard, but I'm not sure if they translate to the rock. I remember having similar frenchie numbers when I was a far worse climber.

Bonus : My new shoes are rad. I'm much better in the bottom position (he, he, he). They size the same as Converse All-stars and here is a discount code : CF1007.