WOD 8/31/08

Warm up:
750M row, alligator walk, side lunges, kicks (side, front), squat stretch, wrist and elbow circles, scorpions
2 x 40 kg snatch

WOD 1: 1RM snatch
50, 60, 65x, 65, 70x, 70x, 70, 75, 40, 40, 80x (4)

Abs: 15 KTE, 2 x 10 TTB

The last attempt was my closest. I caught it easy and dumped on the OHS.  F!  I have to cap my 1RM attempts at 7-10.  16 snatches is getting ridiculous.

WOD 8/30/08

3 Position Snatch: 50 kg, 1 extra full snatch for dropping
Snatch Balance: heavy single to 1 x 2 (50, 55 pressed out, 55, 60, 65, 60 60)

Rower intervals: 250 sprint to 150 recover.  Rounds for 7 minutes (3.5)

Abs:
2 x 15M caterpillar walk
1 x 10 knees to elbows
1 x 10 toes to bar

Tomorrow, heavy singles day. Going for 80 kg.

WOD 8/28/08

Warm up:
Light KB swings
40kg clean pulls 2 x 2
40 kg clean & jerk 2 x 2
40 kg sotts press 1 x 3

WOD 1:
Front squat: 3 x 5 (77.5 kg) (77%)
Snatch pull: 3 x 3 (80 kg) (103%)
Rack jerk: 1 x 3 (85%)

WOD 2: For time

20 KB swing (24 kg)
10 24" box jumps
15 KB swings
5 Box jumps
500M Row
5 Box jumps
15 KB swings
10 Box jumps
20 KB swings

Time: 7:40

WOD 8/26/08

Forgot my shoes tonight. Interesting lifting in bare feet. It was a good exercise in stability though.

Warm up: 2 x 29 kg snatch
Hang snatch: (heavy singles) 38, 40, 45, 50, 55, 60x
Muscle snatch: (heavy singles) 50, 55, 60, 65, 60, 60
Power clean + jerk + 2 push press at 60 (75% - 4 rounds)

Metcon: (3 rounds)
10 (75 lb sandbag shoulder cleans + 2 lunges) - Rx is 50% BW
20 Pull ups (did all unbroken)

Time: 7:15

WOD 8/26/08

Muscle snatch - heavy single
Power clean + push press - 75% PC x 2 x 3

WOD 2: 3 rounds for time
10 (1 sand back shoulder clean + 2 lunges) - 50% bodyweight
20 pull ups

Time: tbd

WOD 8/24/08

Warm-up:
Row 200M, reverse wrist curls (5# KB... what?), 2 x 40 kg clean pulls

WOD:
C&J Doubles 40 kg, 46.8, 60, 65
Clean singles - jerk doubles 70, 70, 60

Clean + 5 FS - 60 kg x 5

Clean pulls x 4 @ 70, 75
Snatch pulls x 4 @ 85, 80, 95

100 Ab mat sit ups

- - - -

Sick! http://strengthmill.com/viewvideo/1506/One_Arm_pullup_to_one_arm_muscleup_to_one_arm_pres/

WOD 08/23/08

Heavy snatch: 40, 40, 60, 60, 65, 70x, 70, 75, 80x, 80x, 80x
Snatch pulls: 80, 90, 80

GHD Situps: 3 x 20
Piked knees to elbow: 3 x 10

I was close on 80 kg.  I feel like that's going to fall next Saturday.

WOD 08/21/08

Warm up:
FS 5 x 45, 95, 135

WOD 1: 5 sets each
FS 5 x 145
Drop Snatch: 5 x 45, 45, 45, 65, 65

C&J doubles (29kg, 29, 40, 40, 60, 60, 65)

WOD 2: 3 rounds for time
25 pull ups
20 knees to elbows
10 Zercher sandbag cleans (40#)

Time: 15:44 (s-l-o-w)

WOD 08/19/08

Warm-up:
10 KB swings (12kg)
10 1-hand KB swings (each)
DL: 11 x 5 (111 lbs)

WOD: 1-1-1-1-1-1-1-1-1

(201-271-291-316-341-361-381x-371-381x)

Abs: GHD Situps
15, 15, 20, 10

WOD 08/17/08

Snatch: 40kg, 40, 40, 44.5, 44.5, 49, 49
Snatch pulls: 3 x 2 @ 92.26kg

Caterpillar crawl
3 x 10 GHD Sit ups
Caterpillar crawl

WOD 08/16/08

Warm-up:
Bergener
Snatch: 65 lbs x 6
C&J: 65 x 6
2 x 10 reverse wrist curls (8 lbs)

WOD: technique work on 3 pulls
Snatch: 60kg, 60, 75x, 75x, 75x, 70
Snatch pulls: 60, 75, 70, 60, 110
Clean and Jerk: 60 x 6

Wrists making incremental progress.  Warming up on 60kg is a big step for me.

I couldn't figure out why I was failing on 65 kg.  I had put 75 on.

2nd Lt. Anna WOD

I got to set the WOD for Primal Fitness yesterday.  My friend wanted to celebrate her 1 year CF anniversary with a WOD.

I came up with this:

Franna (2LT Anna)

1 rope climb*
21 thrusters (95/65)
1 long city block

2 rope climbs
15 thrusters
1 short city block

3 rope climbs
9 thrusters
200 meter sprint

*Sub rope climbs with jumping pull-ups (21-15-9)

WOD 08/14/08

Next week, I'll be working strictly off performancemenu.com's WODs.  It's not as strict as Mike's Gym and I like that it has a little metcon in it.

Warm-up:
2 x 10 reverse wrist curls
Bergener warm-up
10 x 65 lbs clean pulls
2 x 65 snatch

WOD: in lbs
2 x 7 clean & jerk (65, 65,  95,  115,  135, 135,  115)
1 x 5 clean pull (200)
1 x 2 snatch pull (200)
3 x 15 KB swings (20kg)
30 x box jumps (30")

Abs:
3 x 10 hanging windshield wipers

Then I went out and sank a sushi boat.

WOD 08/12/08

After 12 weeks, I quietly hit a milestone today. There amidst a crowded gym, I surpassed my long-time bodyweight snatch goal of 75 kg. I weighed in tonight at 158 lbs and snatched 170 lbs (77.5 kg).

Watching Olympic athletes lift almost twice my weight underscores the human body's amazing capacity. Now, I'm no Olympian, but with training, I can certainly lift more.

The 2009 Senior Nationals is in York, PA next year. My new goal is to qualify and participate.

- - -

WOD: 1RM Snatch

40 kg
50 kg
60 kg
70 kg
75x, 75x, 75 (~165 lbs)(PR)
77.5x, 77.5 (~170 lbs)(PR)
80x, 80x

Abs:
20 x 2 Barbell side to side swings (7kg + 45 bar)
3 x 10 GHD Situps

3 x 10 reverse wrist curls (12#)
3 x 10 external rotator cuff exercise (12#)

Set vacation reminder

This was supposed to be reminder to myself to do just that but the auto-fill took charge in my email client. So instead, it posted my note here.

Beijing Olympic Lifting party at my place coming soon. With at least one of my coaches coming over, 1080i HD + DVR will definitely make it fun and instructional on the sickest lifts.

Then we can celebrate with fire and dead cow and regale one another with Dimmas stories on YouTube.

Choizilla Local DC Blog Press

My press secretary informs me of the following:

I get mentioned on the Primal Fitness site about my Olympic lifting competition at the Keystone Games. And here at Capital Barbell Club.

CrossFit Level 1 Certification at VA Beach.

WOD 08/05/08

Snatch progressions:

2 x snatch pulls
1 x snatch
2 sets per turn

4 x 40 kg
2 x 45 kg
2 x 50 kg

2 x 50 kg snatch

4 x 10 GHD Situps

WOD 08/03/08

Warm up: 3 rounds
20 Squats
5 Dive bombers
10 Supermans

WOD1: for time
25 Split snatch (25# DB)
30 V-ups (crunch)
40 PVC side hurdles

25 Snatch (25# DB)
30 Windshield wipers (bodyweight)
40 PVC side hurdles

25 Clean & Push Press (25# DB)
30 Situp (feet secured)
40 PVC side hurdles

Time: 22:50

WOD2: for time
35 Slam ball
35 Pull-ups
35 Double squat wall ball

Time: 12:40

WOD 08/02/08

Front Squats:

5 x 135, 145
3 x 155, 165, 175, 185, 205
1 x 215

3 x 10 GHD situps
2 x 10 Ab rollers

Rest Week

63kg Snatch attempt
Originally uploaded by Choizilla

I took a much needed rest week after training for 10 weeks straight before the Keystone Games on July 26 in York, PA. The only work I've been doing is external rotator cuff work, reverse wrist curls, and PVC dislocates and overhead squats.

A few months earlier I showed up at Capital Barbell Club to improve my Olympic lifting for CrossFitting and found that I really enjoyed it not only as a training modality, but as a sport. I've got a lot of work to do increasing strength, and certainly technique, but it has all the things I love to do:

* technical movements
* speed elements
* displacing weight
* intense concentration

Thanks to the folks at Primal Fitness, CrossFitDC, and Capital Barbell Club for your support and encouragement. It was amazing fun and I'm definitely continuing on in the sport.

Comp results vs goals
Snatch: 66kg (63-66x-66) -- Goal: 72kg
Clean & Jerk: 87kg (77-83-87 PR) -- Goal: 92kg
5 for 6 successful lifts

Injury report
Both of my wrists and forearms are really sore. Some of that is some mild tendonitis that I'm addressing. I emailed Performance Menu and received this advice for injury management:

* Continued icing and high-dose ibuprofen for a week or so
* Upper arm and forearm massage
* Cold laser and/or ultrasound through physical therapy
* Narrow snatch grip temporarily for less wrist strain until healthy again