Barbell and Gymnastics

Today I hit 2 PR's!  Whoa, it has been a while.

106kg Clean and Jerk

12 consecutive muscle ups.

Split Jerk PR

Split Jerk PR 100kg x2

OHS Test

My 15RM of OHS:
52kg

I could have gone heavier. I tried 60kg, but that was a bit too much for the amount of energy I had.

Did a 27 second L-sit on the p bar yesterday.

Fight Gone Bad #3

Today was FGB6, number 3 for me.

I did better than I have even done finishing at 354 reps. I also finally did it in the order I was supposed to; starting with wallball. SumoDLHP is always still worse. I maxed on the box jumps. Wallball wasn't bad. stayed consistent around 25-30.
My row has improved over the last few months. Still hate it.

CrossFit Games Sectional 11.3 (4.10.11)

CrossFit Sectional Workout 11.3

5 min (as many rounds as possible)
165# clean and jerk

16 rounds

1.3

Clean and jerk
3 x 3 @ 120#

Snatch Pull
3 x 3 @ 120#

Overhead Squat
3 x 3 @ 95#

Front Squat
2 x 3 @ 145#

Max Strict Chin/Pull/Pull up with 35#, 26#, bw
(13, 7, 13)

Dips
(20, 20, 15, 5)

Kettlebell Long Cycle

I decided I need to couple some more kettlebell work into my training. Balancing heavy barbell wotk with lighter unilateral movements will hopefuly correct some bodily imbalance issues that have developed from doing mostly bilateral movements. There is something that is often off in my hips or back. My assumptions. I am recruiting improper muscles. I have a limb length difference. That's it. One or a compination of those is causing some problems.

Today I planned on going a 10 min clean and jerk kettlebell test...I decided just to go longer. I did 10 minutes on my right hand then 10 minutes on my left. I did set the bell down for less than 5 seconds at a time. But I was pretty consistent with the movements themselves.

35# Clean and jerk/press
107
114

Total : 221

~40 ring push ups

Mobolity work with jump stretch band (upper and lower body)

6 rounds (no time):
70#
(6)-behind the neck jerk
(6)-overhead squats
(6)-snatch balance
(6)-hang squat snatch

(70#)split squats each leg forward
(10) -back
(10)-front

box squat
10 @ 70#
6, 6 @ 160#

seated good mornings
10 @ 10#

good mornings
10 @ 70# normal stance
10@ 70 # wide stance
16 @ 70# alternating staggered

'Fight Gone Bad'

SDLHP
Box Jump
Push Press
Row for Cal
Wall ball

292.

I started with SDLHP again. Really wanted to start with wallball. I am pretty sure that this is an improvement from the last time. I thin I am 267 last time. Don't know what happen to my old record though.

There are some really good people at CFAH.

The simple program for strength gains?

So I read this article from T-nation by Dan John. I can't find it now, but this is just what it is:

deadlift 2 x 5
shoulder press 2 x 5
biceps curl 2 x 5 (yes curls. Dan John recommended it!)
snatch 1 x 20-50
abs (i have been doing ab wheel)

I think he borrowed elements of Pavels programming for this one. It is a 40 day program done everyday. The 'science' behind it, is basic. Just do it everyday without groaning and grunting and let your strength develop naturally.

The first two weeks were pretty light, now finishing my third. I like it. It is pretty simple and easy to follow.

Week 1:
135 # thick hex bar deadlift
70# thick bar shoulder press
70# thick bar curl
80# snatch
ab wheel

On friday @ CrossFit AH:
5-5-5-3-3-3 Floor Press (135-210#)
For time:
row 1000 then,
5 rounds of:
40# DB Complex
DL
Hang Power Clean
Thrusters
Row 1000

Week 2:
135 # thick hex bar deadlift
70# thick bar shoulder press
70# thick bar curl
80# snatch
ab wheel

On friday @ CrossFit AH:
3-3-3-1-1-1 Floor Press (185-215#)
For time:
20 double unders, 18. 16, etc. descending ladder
1 burpee, 2, 3, 4 etc. ascending ladder

Week 3:
185 # thick hex bar deadlift
90# thick bar shoulder press
70# thick bar curl
80# snatch
ab wheel

On friday @ CrossFit AH:
255# DL One on the min for ten min

For time:
15 DL (155#)
Row 300m
15 DL
Row 300m
15 DL
4:24

14

"DT" @ Dominik's

135# @ 15:31

I need to work on my receiving at the power position. I tend to not stick my butt back as far as I should.

15' rope climb (1) - no legs

13

Sitting at the bottom with 30# and 50#.

11

Nancy

5 rounds for time of:

400m run
15 overhead squats @ 95#

5

20 min AMRAP
6 @ 30# thrusters (alternating arms each round)
6 burpees

19 rounds

4

Mobility for ankles, thoracic spine, and hips
Front squats
8 @ 45#
10 @ 95#
10 @ 135#
10 @ 135#
10 @ 155#
10 @ 155#
10 @ 145#

After attending The 2010 Mid-American Weightlifting Championships at WCS Gattone Sports Performance I changed a few things about my technique for this workout. I typically have my elbows relatively closer to my mid-line, but decided to have my elbows a bit more adducted. I felt a little more pain in my shoulders from the pressure and in my wrists from increased extension. However, this did encourage external rotation of my shoulders and drove my elbows up higher (to protect my wrist) which in turn tightened up my thoracic spine. I only tried this on my last set @ 145# as I was thinking of getting more work in the earlier sets and more technique on the last one.

~10min WOD
4 rounds @ 75#
5 Snatch grip DL
5 Snatch grip high pull
5 Power snatch (Floor to power position)
5 Overhead squats
5 Bent Rows

finished with 5 full snatches.

Definitely felt much better and stable with the snatch after watching Courtney and the other at the O-lifting meet. Definitely must externally rotate the shoulder when receiving the bar for the snatch. It just locks the bar into a much more stable position. I was tired after all of that, so doing the snatches really forced me to focus on my technique granted it was only 75#.

3

Grace

5:40

20 seconds slower than my PR.

My cleans were strong, jerks felt a little wobbly.

There are mirrors in the gym I workout at now. I noticed my right heel lift up on the jerk dip. I also noticed this in some old videos I reviewed recently. On another occasion, with Dominik and Amanda my right heel also came up during the dip phase of the jerk.

Are weight lifting shoes to answer to the problem? More flexible ankles?

14

30# DB workout
squats. presses, rows, deadlifts

13

Power clean off block below knee
5 @ 40kg
5 @ 60kg
5 @ 80kg
5 @ 80kg
5 @ 80kg

OHS/Front squat/back squat (giant set) 10/10/10

3 rounds @ 40kg

7

Burgerner Warm-up
45, 65, 65

SHP
10 @ 95# 3 rounds

5 rounds
ring dips
jump lunges

muscle ups
5

6

Split Jerks
4 @ 60kg
4 @ 60kg
4 @ 60kg + 20#

Overhead Squat
10 @ 75#
10 @ 95#
10 @ 95#
10 @ 95#

30-20-10
pull-ups
squats