January 2011
15 posts
Wednesday training
Power snatch to 85kg 5x3 full snatch @80kg 5x3 snatch shrug @110kg 50kg strict press for 8x3
Jan 20th
Tuesday Training
Rack jerk doubles @ 50,70,80kg, the 4 doubles @ 90kg , 2 doubles @ 95kg Strict Press @ 55kg Push press @ 65kg for 5 reps 3 sets 40 pull ups 12 pull ups with a 21lb vest. Upper back is wrecked :-)
Jan 19th
Jan 19th
1 note
Monday Training
Clean and Jerk singles @ 50,70,90,100,110, -115, -115kg Snatch singles up to 90kg Back squat 5 X 100, 5 X 120, 3 X 5 @ 140kg Abs
Jan 18th
Jan 16th
Jan 16th
Thursday
Fat Fran in 12:55 110lb thrusters 21lb weighted vest 3x10 ring abs
Jan 14th
Wednesday training
Heavy Snatch singles up to 90kgs Snatch complex ( pwr + 2 power snatches + 3 over head square @70kgs for 5 sets Rom deadlifts 3x3 @120kg
Jan 14th
Monday Training
Clean and Jerk singles @ 50,75,90,100,110kg Clean and jerk triples @ 83kg for 5 sets Back squat 5 sets of 3 @ 100,120,130,140,150kg Pull ups and double unders to finish
Jan 11th
Jan 10th
9 notes
Saturday training
Snatch singles @ 50,60,70,80,85kg Power snatch  5 x 3 @ 70kg Snatch pulls 5 x 3 @ 102kg Press 3 X 5 @ 50kg front squat 3 x 5 @ 90kg
Jan 10th
Wednesday Training
Warm up ( 3 sets of barbell complex + 3 rounds of stretching) Power Clean singles 70, 80, 90, 100 then 105kg Power Clean triples @ 83kg for 5 sets Clean Shrug triples @ 120,130,140,145,145kg Front squat doubles 120,125,125kg push press 3 X 5 @ 50kg (practiced a wider grip and a quick lock out) 15 pull ups
Jan 6th
Tuesday Training
Standard warm up Clean and jerk up to 105kg for 5 singles Clean and push press for 5’s up to 80kg for 2 sets 50 Double-unders Overhead strength is still way down.  The clean feels super easy, the drive still feels heavy.  I am going to try increasing the 5 singles 5kg a week until I can get back up to my max clean.
Jan 5th
Monday Training
Standard warm up (these have been consistent lately and I can tell it is making a difference). Snatch of off 8” boxes for a power snatch then 2 full snatches @ 40,50,60,70,70 Clean and jerk off of boxes for doubles up to 80kg Overhead squats for triples up to 70kg Snatch single up to 80kg clean for a single then 3 jerks @ 90kg Box jumps
Jan 4th
Saturday Training
Warm up - 3 rounds Clean pull X 5  Clean press X 5  Clean grip overhead squat X 5  Stretch Meat Barbell complex( Power clean + 2 full cleans + 2 jerks ) 40kg, 50kg, 60kg, 70kg, 80kg, 90kg, 100kg all with a couple minute rests in between. Potatoes 3 x 5 strict press followed by 5 barbell jumps 30 pull ups (5 , 10, 5 , 5, 5)  - Too many sets
Jan 1st
December 2010
18 posts
Crossfit Total
Back squat 385 Press 155 Deadlift 430 Total = 970 Body Weight = 176lbs So, close, I wanted 1000lb total though… We are going to try this again in 6 weeks, so new goal  = 1000lb total.
Dec 31st
Tuesday Training
Standard warmup Rack jerk doubles up to 100kg Strict press for 5 @ 50,55,60 then a single @ 70kg Barbel jumps @ 70kg The Barbell jumps were probably too heavy.  I am thinking of changing the weight to 50% of my clean and jerk and just do a dip and jump instead of a full squat first.
Dec 31st
Monday Training
Standard warm up Clean and jerk complex ( 1 power clean, 2 full cleans + 2 jerks ) @ 50,60,70,80,90kg snatch complex ( power snatch , 2 full snatches + 3 overhead squats) Front squat up to a single @ 140kg
Dec 31st
Wednesday Training and Christine #crossfit
Snatch Practice up to 87kgs singles Clean and Jerk Practice up to 90kg.  Working on bar path still 5X5 squats 100kg,110kg,120kg,130kg,140kg Christine in 12:17 and Rx’d3
Dec 23rd
Tuesdays Training
Clean High Pulls 5 sets of 3 up to 110kgs 5x5 Push press up to 70kg Front squat 3X5 up to 120kgs
Dec 22nd
Dec 21st
Oly practice + Overhead squats
Full Snatch up to a medium single 80kg then 4 more singles at this weight. Clean and Jerk up to 90kg trying to keep the bar path close #crossfit 100 Over head squats 15, 20,30,20,15
Dec 21st
Meet Results
Goal of qualifying for nationals met: Squat 225kgs Bench 150kgs Deadlift 200kgs
Dec 19th
Wednesday Weightlifting
Snatch single at 73kg Snatch 2 x 2 @ 63kg Clean and Jerk single up to 95kg Clean and Jerk 2x2 @ 83kg Front squat single @ 130kg Front squat double @ 120kg
Dec 16th
Max Attempts
85kg snatch 2 cracks at 90kg 95kg clean and jerk 140kg Front squat a couple sets of 5 @ 50, 55kg. #crossfit
Dec 15th
Med Snatch & Cln Jerk + Cindy
Solid training tonight.  Power Snatch 2 X 1 @ 70kg Power Clean and Jerk 2 X 1 @ 87kg Back squat 3 sets of 2 @ 145kgs “Cindy for 16 rounds” 
Dec 14th
Oly Training - Sunday
Snatch 5 singles @ 75kg 3 sets of 2 @ 67kg 2 sets of 3 @ 62kg Clean and Jerk 5 singles @ 97kg 2 sets of 3 @ 82kg Front Squat 2 singles at 127kg A few sets of skips and sit ups 2 doubles at 120kg
Dec 12th
Saturday Competition @ Regina Crossfit
The meet went good.  I was able to power snatch 85kg and clean and jerk 110kg.  My shoulder is about 80% there now.  I am looking forward to a full recovery and a better performance in February.
Dec 12th
Wednesday
Light Power Snatch Light Clean and Jerk “Jackie” - 1K row, 50 thrusters, 30 pull ups - in 10:15
Dec 9th
Tuesday
5x5 Bench press @ 110kgs Snatch doubles 5 x 2 60kg Front squat Singles up to 120kg
Dec 8th
Monday
2 Cleans + 2 Jerks @ 40,50,65,70,75,80,85,90kg 1 press, 1 push press, 1 jerk @ 40,50,55,60,65kg Petranek Fitness Test @ 4:48
Dec 7th
Bench Press
8 sets of 3 from 105kg to 120kg comp grip. over head press + push press + split Jerk at 50kg 1 hour of snow shoveling.
Dec 5th
Heavy Power Snatch and Squat
triple power snatches to 70kg then a single @ 80kg Max effort squat 70, 100,120,130,140,150,160,170kg Crossfit Annie in 11:55
Dec 5th
July 2010
2 posts
Jul 31st
“To get something you’ve never had, you have to do something you’ve never done.”
– icanttriforce (via sorryimlost)
Jul 30th