press (5x45 then 3x5x65)
low-bar back squat (5x45, 4x65 then 3x5x95)
power clean (5x45 then 3x5x75)
3x5 dips
Remembered to increase the squat load today, but still pretty light - might consider a bigger move up next time (to 115). Press felt heavy but no slowing yet, will go to 75 and see how that goes. PCs still a little light to really know if my technique is in the groove yet.
press (2x5x45 then 3x5x55)
low-bar back squat (2x5x45 then 3x5x85)
power cleans (2x5x45 then 3x5x65)
3x5 dips
2x30 sec front plank
2x10 medicine ball twist pass (with M)
Loads still feel light but I'm trying to stay patient. Still getting flexibility back at the bottom of the squat. Weight is low on the power cleans to feel the technique but I'm sure that will change soon enough.
Active rest day today, especially since I plan on climbing tonight. Super light workout on a stationary cycle and some Oly technique work - been a long time.
20 min stationary bike (low resistance; rpm 95-105 @start, 105-120 @end)
HR ~100-120
Burgener warm-up, then:
3x [1 PS + 2 snatch balance + 5 OHS] (45, 55, 65)
50 situps (abmat style w/ towel)
Was planning on running, but forgot my headphones at work an really didn't feel like hitting the treadmill today. Could have worked harder but good enough to keep the ball rolling. Oly work felt okay but heavy, nice to work some in again though.
3x5 low-bar back squat (10x45, 5x95, 5x135, 5x185, 2x225) 2x5x250, 1x5x250(dna4-5)
3x5 shoulder press (10x45, 5x65, 5x95) 3x5x105 (1x4x105)
1x5 power clean (10x45, 5x89, 5x133) 1x5x173
Nice quick workout. First time getting in and out in under an hour while still doing a complete workout in a while. Squats felt strong initially, but I had increasing difficulty maintaining any sort of back position. The 4th rep of the 2nd work set was especially atrocious. I called it after 3 for the last work set, mostly in the interest of avoiding injury. I'll try 250 again after a solid weekend of rest.
The presses are deloaded to 105 now after failing at 120 for two cycles. I'm going to try and push through it by adding extra sets at the end of the days workout. 110 next.
I hadn't cleaned in a bit, but they felt ok today. I missed my first attempt at the 3rd rep, but made all the subsequent ones. For some reason it just didn't feel like I'd be able to lift it high enough, but somehow managed to get under the bar anyway.
3x1 low bar back squat (5x135, 5x185, 3x225)1x265,1x285,1x290(f)
3x1 shoulder press (5x85, 3x115) 1x135 1x140(f), 1x140(dna)
3x1 power clean (5x111, 3x155, 2x175) 1x199(f), 1x199, 1x204(f)
4x1 bench press (5x95, 5x135, 2x185) 1x[225,215,210](f), 1x210
3x1 deadlift (5x135, 5x225, 3x275) 1x325, 1x345, 1x355
Fun times! I'm going to make an old style graph to put in here soon.
Opted to do a CFT-style test of my 1RM in the five different lifts I've been focusing on. If we consider this a strict CFT challenge then technically I totally failed on bench (three failed attempts) but then got the fourth one to stick after the deadlifts. Overall, I feel like this is a general success, particularly since I hit a new PR on every lift!
Compared to about 2.5 months ago, I increased about 40lbs on the squat, 5 lbs on the bench, and almost 40lbs on the deadlift. I haven't done a 1RM for shoulder press in a very long time, maybe 5 years in fact, but it looks like I've gone up about 15lbs from then. First time doing a 1RM for power cleans, so it's an automatic PR.
Warm-up:
3x5 pushups/situps/squats/pullups
Burgener warm-up
6x2 power clean (65, 95, 115, 135, 145, 155)
3x5 hang power clean (95)
10 kb Arnold press (8 kg)
5 KTE
10 db Arnold press (20#)
5 KTE
Wanted to calibrate today, with the goal of rolling in some consistent power cleans into my lifting regimen. Probably could have gone higher, but my technique needs a lot of work - not quite connecting the first and second drives. Got pretty lightheaded after rep 1 @135, had to sit a few minutes to avoid passing out. Not sure what it was, as later heavier reps went up fine; might just have been holding my breath a little too long after racking the bar.
I think the extra day of rest really helps the weight go up.
3x5 back squat (warm-up to 225) 3x5x240
3x5 shoulder press (warm-up to 95) 3x5x110
3x5 power clean (warm-up to 153) 3x5x173
Everything felt great today, increase 5 lbs on all lifts!
Sitting around watching the Olympics late last night, Dan reminded me of my favorite Portuguese phrase (JK, am I getting it right?). Which of course was followed by a lengthy discussion of various Olympic disciplines and their associated bunda (sprinters > swimmers > distance runners).
Anyways, it reminded me of the need to squat, which caused me to drag myself out of bed and hit the gym - no squats this morning though since I deadlifted and climbed yesterday.
Warm-up:
dynamic squat stretching
3x5 bench press (5x45, 5x65, 5x95, 3x115 then 3x5x125)
2x5 [power clean + push jerk] (45, 65)
1x15 [power clean + push jerk] (95)
Moved my hands to a narrower grip on the bench, feels a little better on my shoulder and recruits a little more triceps. Will see how it holds up at heavier weights, but felt good today. Need to work on my clean technique, was going to do a scaled down Grace at 95 but bailed halfway through (~2:20). Just not on it today.
Since I didn't really do power cleans the previous day and I had some unexpected free time (a 2 hour meeting took 30 mins) I went to the gym!
3x5 power clean (45x10,89x5,111x5,131x5,155x5) 3x5x170
3x5 bench press (45x10, 95x5, 135x5, 155x5) 3x5x175
1x5 deadlift (155x5, 221x5) 1x5x285
Everything felt solid today so I'll up the weight for the cleans and bench next time and increase the set count for the deads to 3.
Warm-up:
Burgener warm-up
Crossfit WOD 080712 (scaled from 15 to 10 reps)
10x [1 power snatch + 5 OHS] (2x45, 2x55, 2x65, 2x75, 85(f), 85)
60s front plank
10 hollow rocks
60s front plank
Quick and light workout between lifting days. Overall good speed on the PS and OHS felt solid, lost the one set at 85 on the first OHS, balance was just off. Hollow rocks were a real core burner, need to work on my form - kept losing the shape but I think I may have been going too far backwards.
Warm-up:
court jogs
Burgener warm-up
6x [2 power snatch + 2 OHS] (45, 65, 76, 85, 95, 105 [dna OHS])
1x8 heaving snatch balance (45)
3 rounds:
10 GHD situps
10 back extensions
handstand practice (back to wall)
Put a little Oly work in on a non-lifting day. 105 felt unsteady and heavy at the top, so I bailed on the OHS, but otherwise everything felt pretty solid. The recent squat work is helping my flexibility at the bottom of the snatch/OHS.
Played with some handstands against the wall. Never got up to more than 10 s or so - never realized how hard the lateral balance is.
3x5 low-bar squat (10x45, 5x95, 5x135, 5x185, 2x205) 3x5x220
3x5 shoulder press (10x45, 5x75, 5x95) 5x120 (pp5), 5x120 (pp3-5), 5x120 (DNA)
3x5 power clean (10x45, 5x111) 3x5x160
Squats and power cleans were both fine (!) so they can increase next time. I can't believe I'm trying this with two plates next time I squat. The shoulder press on the other hand sucked it up for the third time in a row, so I'm dropping to 80% weight next time (95lbs).
Managed to work in a complete session with three different exercises today ~hooray
3x5 lo-bar squat (10x45, 5x95, 5x135, 2x185) 3x5x205
3x5 shoulder press (10x45, 5x75, 5x95) 5x120 (f4-5), 5x115 (pp5), 5x115 (pp4-5)
3x5 power clean (10x45, 5x89, 5x133) 3x5x153
Squats were much better compared to Friday (unposted). Feel comfortable moving up to 210.
The power cleans were also fine. I hadn't done them in quite awhile so I dropped about 15 lbs. Will move them up to 160 next time. Last time I did shoulder press, I hit 3x5x115 pretty easily, so attempted it (unsuccessfully) at 120 today. No dice, so I'll keep it at that for next time as well.
I've been having some left elbow pain when I lo-bar squat recently, and it seems to be a rather common issue. Perusing various online forums the solution seems to be to widen the grip. I tried that today and it didn't hurt quite as badly so I'm going to try widening it a little more next time. I seem to remember having this problem way back in the NYU days, but I'd attributed it to climbing and pull-ups. It seemed odd that the squat would be the source of elbow pain but there it is.
Warm-up:
court jogs
Burgerner warm-up
One round of Hope:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad.
In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed
before repeating. The clock does not reset or stop between exercises. On
call of "rotate," the athlete/s must move to next station immediately
for good score. One point is given for each rep.
[Source: WOD Toys via Fitbomb]
Warm-up:
jump rope SUs
dynamic squat stretching
3x5 bench press (45x5, 95x5, 115x3, 135x1 then 3x5x145)
3x5 low-bar back squat (45x5, 95x5, 135x3, 185x1 then 3x5x205)
2 rounds with 75# of:
5 hang power clean
5 push press
5 power snatch
With M out of town, spent my Friday happy hour at the gym (I know, crazy, right?). Bench went up fine, but stalling might come soon, 5th reps were hard. Squats felt heavy too @205, partly because I really tried to makes sure I bottomed out below parallel - really had to work to get them up. Move to 210 next.
Finished with some light Oly work. Was going to OHS as part of the cycle, but felt too unsteady. Will have to do them slow and under control.
Warm-up:
5 min treadmill (10:00-9:00 pace)
dynamic squat stretching
1x5 deadlift (5x135, 3x185, 3x225, 1x245 then 1x5x255)
3x5 bench press (5x45, 5x65, 3x95, 1x115 then 3x5x135)
CF Football WOD 120515
Complete 3 rounds:
1 Muscle Clean to Push Press...2 Muscle Cleans to 2 Push
Presses...3 Muscle Cleans to 3 Push Presses and so on until you can not
complete the progression. Once you fail, rest 3-4 minutes, decide if you
went too heavy or too light, adjust the weight if need be and try to
beat your previous rounds.
*Each muscle clean must start on the ground.
KL: 95 (4 rounds), 115 (3 rounds), 115 (3 rounds)
Since Coles is closed for renovations, made the trek up to Union Square to visit the Palladium - been a long time, though I recall some rather awful workouts back in the day there. Scaled back the DL weight a little bit to work on form, felt heavy but better as sets progressed - to 265 next time. Bench felt nice and steady, not stalling yet - to 140 next time.
Interesting workout from CFF. It was hard to not dip a bit at the top of the clean, too much of a habit to start dropping to catch the bar. Muscle cleans really focused all the concentration into the 2nd pull.
Finally made that 3x5x205 stick!
lo-bar squat: (warm-up to 185) 3x5x205
shoulder press: (warm-up to 95) 3x5x110
power clean: 5x111, 5x170
Alright, I'm going to try 210 next time for the squat. Everything felt much better today - I focused on keeping my butt back and leaning over more. Felt strong on all but the last few reps.
Definitely doing 115 on the shoulder press next time.
Power cleans will stay at 170, but I'll increase the number of sets.
Warm-up:
court jogs
3x5 shoulder press (5x45, 5x55, 3x65, 1x75 then 3x5x85)
power cleans to 115, then:
CF Football WOD 011312
Complete 2 Power Cleans and 5 Chin Ups on the minute for 15 minutes.
*Use 75%-80% of 3 RM for this workout
KL: 115#, scaled to 5 min
1x8 OHS (45)
First shoulder presses in a while, but some transfer from the recent bench work. 85 felt heavy but steady, go to 90 next time. Didn't intend to scale the metcon, but by minute 4 had to break up the chins and it just killed my ability to finish within a minute. Next time either scale the weight down (95 or 105) or cut down to 2-3 chinups - much better to go the full 15 min.
Oly form felt okay, but needs more technique work - opening the back early. OHS felt much better than the last time I tried them, mostly more flexible in the hips and glutes, possibly shoulders as well.
Did 3x5x200 squats for the first time today! I've been seeing some strong improvements there, though it's honestly taken quite a bit. I've been squatting 2-3 times/week since about January and it's only now that the whole exercise really seems a lot stronger.
3x5 lo-bar back squat: (10x45, 5x95, 5x135, 2x185) 3x5x200
3x5 shoulder press: (10x45, 5x95) 5x115, 5x115(f5), 5x105
2x5 power clean: (10x45, 5x111) 2x5x165
The squats felt fine, will go up to 205 next time. The shoulder press is going to stay at 115, and the power clean will also stay at 165. I had actually intended to do 3 sets of cleans this morning, but I ripped a scab off my leg and started bleeding everywhere. By the time everything was cleaned up I was out of time. Still, the cleans themselves felt very do-able, so I'm confident I'll complete all 3 next time.
I've been tracking it on fitocracy though!
I've been trying out a SS-like program, and have had some pretty good gains overall. I'll probably get back into some CF-type workouts this summer though. I've been really focusing on getting my hamstrings involved in the squat, and I think it's finally gotten better in terms of muscle balance.
3x5 low-bar back squat (10x45, 10x95, 5x135, 2x165, then 3x5x190)
3x5 shoulder press (10x45, 5x85, then 5x115, 2x5x105)
3x5 power clean (10x89, 5x111, 5x133, then 3x5x155)
