Where I've been

It's been a year of milestones. My wife and I bought a house, we had a daughter, I finished massage school, and I'm weeks away from taking both the national board certifications and the NASM certified personal trainer exam. I'm not looking for a career change, per se, but I've been laser-focused on my interests.

And, thus, it's been a year tumult and a year of tremendous personal growth.

But to renew my dedication, I've returned to Olympic lifting after taking some time off to get my literal and figurative house in order. I'm back on track with eating Paleo and I've tabled my other hobby, for now (climbing and baseball), to really primarily on being the best competitive O-lifter I can be.

My 1RM snatch and clean and jerk are close to PR (80/100 kg) and I seem to be back on track, assuming that injury management stays in check.

I tell you all this because I've decided to compete in November for the Masters comp in York, PA. Goals: 91 kg snatch and 115 kg clean and jerk.

I also dream of the days ahead when I hang it up to coach Stella in her pre- and off-seasons.

WOD 11/06/08

Front Squat: 1 x 100 kg (90%)
Rack jerk: 3 x 3 @ 70 kg (70%)
Snatch + Power Snatch: 3 x 115 lbs (60%)
OHS: 1 x 2 @155 lbs (85%)

Metcon: 3 rounds
300M row
10 pull ups

2 min rest

3 x 10-28" box jumps

WOD 11/02/08

Handstands x 5

Front Squats:
134 x 5
204 x 5
214 x 5
224 x 5
234 x 3
244 x 2
254 x 3 PR
264 fail

Handstands x 5 (lower in planche)

Abs:
Windshield wipers 3 x 10
Russian twist x 10 + 1 slam ball sit up + 5 GHD sit ups x 3

WOD 11/01/08

Snatch: 40, 40, 45, 50, 55, 60, 70, 75, 80x, 80x, 80x, 80, 82.5x, 82.5x

C&J: 60, 60, 65, 70, 75, 80, 85, 90x, 90

WOD10/26/08

Clean Pulls

WOD 10/16/08

Snatch 3 x 2 -- 40 kg
Hang snatch 3 x 2 -- 40 kg
Hang snatch 3 x 2 -- 40 kg (from rack)

Snatch x 2 -- 40, 45, 50
x 1 -- 55, 60, 60

Snatch DL x 3 -- 60, 65, 70, 80, 85

Abs: 3 x 10 toes to bar
3 x 10 GHD circles (20#)

Injuries really do suck

I've been out since my last post with tennis elbow. I've been on a steady diet of physical therapy, mobility exercises, and stretching.

It's been a brutal experience.

WOD 10/9/08

Snatch: 4 x 2 (40/45 kg)
2 hang + 2 floor x 4 (40 kg)
FS x 5 (40, 40, 50, 60, 65, 70, 75, 80)

WOD 10/7/08

Clean pulls 2 x 3: 60 kg
Clean & Jerk x 2: 60, 65, 70, 60

Abs: 5 x 5 L holds (1 sec)
3 x 10 toes to bar

10 Min handstands to split planche

WOD 9/7

I failed on my 80 kg snatch attempts again this week, but I hit four big PR milestones.  We worked out with some really stout guys from OBX Lifting and both were in their mid- to late-forties, warming up on 110 snatches.  It gave me massive hope to compete at an elite level in a couple years.  They gave a lot of free feedback, to the point you realize just how little you know among experienced lifters.

Our little band of weightlifters is growing into a real lifting club.  We built two free-standing platforms and we have the 5 already at Potomac CF.  Good friggin' times.

WOD:
C&J, heavy single -- 50 x 2 x 2, 60, 70, 75, 80, 85, 90, 95 PR
Front squat, heavy single -- 70 x 2 from clean, 90 x 3, 95, 100, 110 PR

Abs: alternating
3 x 15 GHD situps
3 x 15 knees to elbows

WOD 9/6

WOD:

Tall snatch + mid-hang snatch - 1 + 2 x 4 -- 40 kg
Overhead Squat, heavy singles -- 50, 60, 70, 75, 80 x 2 PR

Snatch -- 40, 50, 60, 65, 70x, 75, 80x, 80x, 80x, 80x, 70