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Old 06-03-2011, 08:49 PM   #61
Jordan Derksen
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Re: The Wolverines Log

Friday, 06.03.11
For Time:
10-8-6-4-2 Thruster, 135lb
20-18-16-14-12 DL, 135lb

7:30

Managed to never drop the thrusters. DL sets were usually broken in half in each round.
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Old 06-04-2011, 10:58 AM   #62
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Re: The Wolverines Log

Saturday, 06.04.11
Saw the new X-men last night. Probably the best marvel movie ever made thus far. So well done. Very much appreciated a hilarious cameo by the man himself.

This morning did
"Running Grace"

3 rounds for time:
10 C&J, 135#
400m run

7:58

Honestly not sure how that could have gone any faster. Maybe if I sprinted a 1:15ish 400m every time it could be shaved down to sub 7 or even closer to 6 minutes. Other than superhuman running though that really can't go much faster. Looking forward to getting back into the heavy swing of things starting a new strength cycle on Mikesgym.org on Monday. Woo!
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Old 06-13-2011, 10:25 AM   #63
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Re: The Wolverines Log

Ended up taking a week off this last week just to get some serious rest and recovery in. Then flew out to Toronto an got my Level 1 at Crossfit Colosseum! It was an amazing time and I was super stoked to have high level trainers there like Hobart, Malleolo, and EC. Also made friends with some french policeman coming from Crossfit L'ucine in Montreal. Hopefully Catch up with them again someday and I wish them success with opening their own affiliate over the coming months.

Saturday, 06.11.11
"Fran"
21-15-9 reps for time of:
Thruster, 95#
Pullups

5:05

Did okay on this one. Not a PR by any stretch. But after coming from a full week off and hitting Fran first thing I'll take it.

Sunday, 06.12.11
Several stations were set up. We were in teams of 3, one member would run ~300m while the other two did pushups and KB swings. The runner would come back and replace the guy on pushups who would replace the guy on swings, then he would go running and it would rotate in this fashion. It was a 10 minute AMRAP where we counted total pushups and KB swings as a group.

It's Monday now and I'm still trying to decide how to finish out my summer. Do I want to continue with mikesgym.org and get a rock solid snatch and C&J? Or do I want to just switch back to mainsite or follow my affiliates programming and just call it a summer? Honestly... not sure yet.

I'm an internet reading whore and despite my almost 2 years in CF now and having read basically every journal article I still came away from the Level 1 with fresh perspective and new ideas for my own training. The nutrition stuff was probably most helpful and I hope to be cleaning up and reorganizing the diet soon.
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Old 06-13-2011, 05:47 PM   #64
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Re: The Wolverines Log

Monday, 06.13.11
Clean(kg): 2, 2, 2
80, 100, 105

"Air Force"
For time: (40kg)
20 Thruster
20 SDHP
20 Push Jerk
20 OHS
20 FS

5:47
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Old 06-15-2011, 10:09 AM   #65
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Re: The Wolverines Log

Decision has been made. I'm going to back off of mikesgym.org and go back to a 3 on 1 off cycle with consistent strength work and shorter heavier metcons. I've never gone wrong with that type of programming and honestly I just don't have time to do those 2+ hour Oly workouts. I may do another cycle from mikesgym after summer in the fall because his programming is awesome. On every 3 day cycle I'm going to switch between one straight heavy day focusing on 1 or 2 heavy lifts and one longer duration metcon. Obviously not written in stone, but a decent protocol I think. I'll be consistently working one of the two Oly lifts every 3 day cycle and on my other days will choose from push presses/jerks, B/F/OH squats, DL's, and on some days I may throw in weighted pullups and dips. I'll probably consistently warmup with HSPU, GHR, GHD's, planche and lever progressions and every week atleast once whether in a metcon or as assistance work I want to do MU. After the Level 1 I'm also convinced now of the importance of nutrition, so I'm gonna be shaking up my diet a bit and trying to get real consistent with meals. And of course, MWOD every day and sauna whenever I can.

Be hitting the gym after lunch in the next two hours, tonight is also my first full shift at Prairie Crossfit as a trainer! So stoked. Gonna be a good summer.
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Old 06-15-2011, 01:25 PM   #66
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Re: The Wolverines Log

Wednesday, 06.15.11
Push Press: 3x3
135, 160, 185, 205, 215

Matched my PR on the push presses. Hardest part is bringing it back down to your shoulders. Getting it up isn't too bad.

For Time:
100 DU
10 Squat Snatch, 135
10 C2B Pullup
10 Thruster, 135
10 C2B Pullup
10 C&J, 135
10 C2B Pullup
100 DU

12:07

Looks like all my Oly lifting work paid off. Didn't miss a single squat snatch. Dropped the bar every time on them to reset but never had to take a break. Every rep was basically perfectly in line. Really happy about that. Slowly getting better at DU's. I never lose gas on them, my forearms just always blow up and I can't spin the rope anymore. At the Level 1 EC suggested I stop hook gripping DL's to get more forearm work in there so I'm going to do that from now on. C2B's were no big thang, they've definitely gotten easier as I finally found a really good rhythm for them. Beast time for this would be sub-8 I think.
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Old 06-16-2011, 04:39 PM   #67
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Re: The Wolverines Log

Thursday, 06.16.11
No time for a lift today, had to get in an out. Plus fightin a cold. Hit mainsite.

"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

15:46

My PR on this one was in November at 14:46. Honestly I'll take it though. With all the heavy lifting I've been doing I'm not surprised my conditioning has dropped a little. OHS were unbroken. I rested a bit with the bar overhead but I never put it down.
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Old 06-17-2011, 03:19 PM   #68
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Re: The Wolverines Log

Friday, 06.17.11
Heavy Triples Day (Weight in kg)
Snatch Pulls:
40x5, 60x4, 70x3, 75x3, 80x3, 85x3, 90x3

Clean DL's:
60x5, 80x4, 100x3, 110x3, 120x3, 125x3, 130x3

Back Squat (HB):
70x5, 90x5, 100x5, 110x3, 115x3, 120x3, 125x3, 130x3

Got some good work in today. On my pulls I was clearly pulling 90kg past my navel, I'm positive if I had a perfect lift I could definitely snatch that. I'm hoping by the end of the summer I can snatch 90-95 and c&j 130-135. Current PR's are 85 and 120 respectively. I'm also thinking about switching jerking style to push/squat jerks. I find I have trouble splitting because my legs are so long and on my rear splitting leg I've noticed issues with my knee. We'll see how it works out.
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Old 06-20-2011, 02:32 PM   #69
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Re: The Wolverines Log

Monday, 06.20.11
Push Jerk/Squat Jerk Practice(kg):
50x5, 60x4, 70x3, 80x3, 90x3, 100x3

Decided to try to start squat jerking. As evidenced in the earlier rounds I have the flexibility to do it. Just gotta build up the strength. After 70x3 I started power jerking cause I wasn't strong enough in the squat jerk. It'll take a while to build up but hopefully it'll build quick and blow past my old split which I was having trouble with. Hopefully the jerk wont hold me back anymore.

Then:
15-12-9 for time:
DL, 315#
HSPU off 2.5" plates

12:38

Definitely thought that was gonna go better. Was expecting 5 or 6 minutes. Didn't use hook grip on the deads, that changed it up for sure.
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Old 06-21-2011, 04:36 PM   #70
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Re: The Wolverines Log

Tuesday, 06.21.11
3 Position Snatch (high hang, mid-thigh, floor; no dropping):
40, 50, 60, 65, 70(f floor), 70(f floor), 70, 75(f)

Called it at 75. Was gettin a little tired and I knew I had a ton of squatting to do right away. Missed twice on the third rep from the floor at 70kg. Kept throwing it too far out front. Still trying to really force those elbows up.

Then from mainsite:

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

9:42

Not a bad time. Doubles were on for the first round, lost em a bit for second two rounds. The 2-fer-1s were awesome fun, you had to throw the ball a little higher just to get up in time. They got hard though. Definitely got a couple wallballs right in the face. Got a red mark on my chin that matches the stitching on the ball. Hilarious.
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