7/24/08

Last two WODs before the comp.

Snatch singles
40kg, 45, 55, 60, 65

Clean & Jerk singles
40, 45, 50, 55, 60

Drills with 30kg x 10 and PVC

WOD 7/22/08

I've been psyching myself up to go on the Zone diet. I have six weeks to train for the next competition in September, and I'm really interested to see how CrossFit claims of this diet will enhance my performance in the coming weeks.

WOD:

* Clean and Jerk singles at 40, 50, 60, and 65kg
* Jerk drills at 40-50kg
* Lots of work with the PVC
* 5 Snatches
* 3 x 5 Standing ab rollers

Total time: 1 hour

Capital Barbell Club Workout

Fred, of Capital Barbell Club, put together this video, so we could see and critique ourselves.

I appear from 2:45 - 3:48.

WOD 7/20/08

Things to remember:

* Butt down, tight body
* Shoulder blades back
* Deadlift around knees, slide to hips, explode upward on the clean
* Continue in a straight line
* Shrug hard until the stall
* Quick under bar
* Push from under the bar, not upward

On a second read, this all sounds mildly dirty.

Clean & Jerk 1RM:

40kg
60kg
70kg
90kg (~198) PR
92.5kg (~204) (failed on jerk twice)(PR clean)

Skills:
3 x 3 Rack jerk @ 40kg

WOD 7/19/08

This is the final 1 rep max heavy day before I approach my Olympic lifting competition in York, PA next Saturday. I was hoping to hit 75kg today, but it wasn't in the cards. I'll be basing my comp weight off the 70kg (~154lbs). I'm still pleased that I hit a personal record, though.

40kg x 3
50kg x 3
55kg x 3
57.5kg x 1
65kg x 1
67.5kg x 1
70kg x 1 (1 fail) - PR
72.5 (4 fails)

Like on other heavy days, the final attempts resulted in central nervous system meltdown. I've got to figure out how to program and train around this huge road block.

WOD 7/17/08

Tabata Snatches

20 seconds on, 10 seconds off for 4 minutes, with successful attempts between 3 and 0. Score zero. The point was to engage reactive rest and stress my body and mind between each attempt.

5 x5 Ab rollers (kneeling) - do them as explosively as possible.

WOD 07/15/08

DL 3RM: 135, 155, 185, 225, 265, 275, 295 305, 315, 325, 335 (PR), 345x (on 3" mats, not platform)
DL 1RM: 345

OHS 5 reps (up to +5 PR only): 95, 135, 155, 160, 165, 170x2 (PR)

Push Press 5 reps: 155, 135, 155, 170, 175, 180 (PR)

WOD 7/3/08

Snatch: 1RM up to 155 (one attempt only allowed)
95, 135, 155x, 150

Fran Rx: 21-15-9
Thrusters
Pull-ups

Time: 5:44 (PR) -- previous 6:14