Training 12/3/11 Back squats, C&J, Clean thrusters

Sleep 8:30-5:30
Sugar: none at this point
Training 7-8am
A. Back Squat - take up to a tough double in a few sets
B. Back Squat - build to a tough single in a few sets
C. Clean and Jerk - build to a tough double with perfect form in a few sets
+
3 sets:
5 squat clean thrusters tough
10 burpee jumping chin ups AFAP - 7 foot bar
rest 4 min actively


After Wednesday's deadlift post I received the following email with the subject, "Clarification" 
build to a tough single = keep all sets perfect under form, and feeling like you are pulling any weight off the ground or squatting it well, this builds confidence and reps in the higher intensity zone WITHOUT fails and PR attempts, goal is to get only a few hits at a tough weight as the exercise usually is new for the template

build to a tough single in a few sets = same as above, except the build is fast and nasty, like bang, bang, bang, done, in and out, no thoughts on weight used

1RM = take as long as you want and as many sets as you want to test the system out, fails are expected but no more than 2 in a row


As such, I clearly did not follow these guidelines going into Wednesday's DL & as such I was feeling it in the posterior particularly some low back soreness & probably fatigue today.  I definitely noticed it a bit in the squats today & so will not be torn up over the numbers.  
Results:
The whole concept of "no thoughts on weight used" is next to impossible for me if I'm loading the bar.  I used to be able to fool myself when I used our kg plates, but being that I spend my day glancing at the bars of clients & quickly determining their loads it's just not doable for myself these days.  As such, I had Amber load the bar for me today.  I just told her how many reps I wanted to do and she put it on.  The bad part here is that I don't know what I did on my build up entirely.  I only know the attempts & the final weights for the double, single & miss. 
A. Back Squat - take up to a tough double in a few sets: 5x83lbs, 3x123ish, 2x153ish, 2x173 (video). 

B. Back Squat - build to a tough single in a few sets 1x183lbs, F @ 188lbs 


C. Clean and Jerk - build to a tough double with perfect form in a few sets A few push jerks @ 103lbs then I took "a few" to be 3 sets so went with: 2x123lbs, 2x133lbs, 2x143lbs.  The second clean was not perfect & that is what I'm mumbling in the video before the jerk.  Probably heavier than would have been recommended, but I was antsy to do something that I LOVE....Olifts!  First time C&J since the OPTathlon 1.0 where I hit a PR of 155lbs. 



3 sets:
5 squat clean thrusters tough  (I end up jerking most of my thrusters which maybe was not the goal?) 
10 burpee jumping chin ups AFAP - 7 foot bar
rest 4 min actively
Rnd 1: 103lbs 90s
Rnd 2: 113lbs 90s
Rnd 3: 118lbs 98s.  Caught the 4th clean up high on my throat which sucked & then totally missed the hip drive coming out of the 5th & it ended up being a clean, push-jerk.  
Burpee pull-ups were good.  I didn't feel like I was moving super fast, but didn't feel like I could get down much faster.  Have limited experience with these guys. Last time I remember doing them when I was at CF Del Ray Beach & it would have been a higher bar that I had to add a kip into each pull-up.  Today I was able to catch it much higher & finished with a deadhang for the most part. 

Training 11/12/11 CF Construction Series #1/3

Sleep: 9p-5a 
Day 3: no sugar 
Weigh-in: 118lbs @ 5'3" 
Had 15 minutes of Olift practice programmed for before this competition, but was short on time with 1 hr to get in first 3 events before coaching 8am class. 


1.In 30 minutes determine your 1RM in the Back Squat: 185lbs (3x95, 125, 145, 1x165, 185 felt ez, 195F got caught too deep, 190F  I'm a headcase.  Video of F @ 190lbs.  Only video I had of squatting.) Posterior felt a bit fried yesterday after RDLs & back ext on Thursday.  Not sure if I was set up to squat heavy today or not.  At least I'm back to hitting 185 confidently.  I was not happy to miss that last week.  The next big obstacle is to wrap my head around a 200lb squat.  I felt doubt creeping in when I had 195 on my back today & while I felt more confident @ 190 I struggle with poor self-talk.  

rest 15 min (acutal 5 min)

2.

3 attempts at Standing Triple Jump in 5 min (#1, 19'8", #2 20', #3 20' 4") Not as good as the OPTathlon, but will take it for today.  (20'11" @ OPTathlon).  As I've mentioned I thrive off the atmosphere of a competition so I was happy to break 20'.  Perhaps I need to raise my expectations!  

rest 15 min (actual 5 min)

3.

Row 2500 m (10:36.6 overall splits of: 500m @ 2:06, 1k @ 4:16 (2:10), 1250m @ 5:22, 1500m @ 6:27 (2:11), 2k @ 8:34 (2:07), 2500m 10:3 (2:02 last 500m) 2nd 1250 in 5:14.  Felt good.  Set a pace boat for 2:05 pace which would have been a 2k PR (previous 2k of 8:27 from regionals '09...I don't do that shit for fun. haha)  Last 1k I realized I still felt fine so I was able to pick it up in the end and felt in control. Damper @ 3, S/R ave 32.  Much less of a miserable experience than I was anticipating.  

rest 120 min (actual 150minutes) 

4.

10 rounds for time:

10 burpees

10 COVP chin ups

9:25 overall.  All pullups UB.  Lost BF kip last couple reps of 80% of sets.  Rnd 7 I didn't have it from the start.  Got it back for last few rounds.  Here are the splits: 

1. 40s, 2. 1:30 (50s), 3. 2:25 (55s), 4. 3:22 (57s), 5. 4:21 (59s), 6. 5:20 (59s), 7. 6:28 (68s), 8. 7:30 (62s), 9. 8:31 (61s), 10. 9:25 (54s).  

My goal going in was sub 10 so I was happy.  Burpees were UB also, but at a 70-80% effort pace.  Worked on controlling breathing so that I could knock out pullups.  I rarely practice the BF kip & it has just kind of come to me in the last six months @ random times during workouts.  I don't like to use it too often as I feel it is unnecessary stress on my elbows/shoulders.  
Recovery was quick after both the row & this workout.  I was back on the floor coaching within two minutes of finishing the pull-up workout & was doing the warm up with the class within 5 minutes of the row workout.  My pacing has been my strong suit, but it's time that I learn to dig & push our of my sacred "comfort zone" too.  :)


Thanks to Amber for joining me in this last workout & to J$ for cheering us on and taking splits!  Thanks to Dawn for keeping me focused on the rower & noting splits!  


MT to left glute, h/s, quads. 

Training 11/4/11 Back squat single & max reps @ 85%

Sleep 10p-5:30a This felt like sleeping in for sure!

Training @ CrossFit Spirit in Hinckley, Ohio 6:30am. Fasted except for sm Starbucks w/cream.

Part 1: Build to a heavy single back squat. (45x5, 95x5, 135x3, 155x1, 165x1, 175x1, 185F)



Rest 10 minutes

Part 2: Max rep back squats @ 85% of today's best (used 150lbs). Completed 10 reps F on 11th.

Videos of max reps & miss @ 185 to follow.  (Uploading is slow.)

There was also a close grip bench press with max reps programmed for today, but will have to wait until tomorrow, as I am doing myself & my family a favor by not running late to the service which is an hour drive away.

Afterthoughts: A bit disappointed on the BS single, as I have hit 195lbs twice in the past year (Feb & June of 2011) and 185lbs for a double in June & single two wks ago.  Yet considering the long day of travel yesterday & emotional fatigue of losing my grandmother this week I will take it.  I have never attempted any max rep efforts @ 85% before so I didn't know what to expect.  It wasn't as horrible as I was imagining.