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Old 07-04-2017, 04:36 PM   #1051
Jordan Derksen
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Re: The Wolverines Log

Tuesday July 4
Never got around to training yesterday. Did some work on the house most of the day.

One Arm Snatch 6x3: 95, 105, 115, 105, 115, 120

One Arm Row 6x3: 90
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Old 07-07-2017, 04:57 PM   #1052
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Re: The Wolverines Log

Thursday July 6
One Arm Clean and Jerk 5x5: 75, 85, 95, 95, 105
- these were interesting. I can do less on them than I can on the one Arm snatches! Probably once my technique dials in it'll get better.

-------

Friday July 7
Back Squat 6x3: 245, 275, 295, 255, 275, 305
- well at least I can still triple 305. It wasn't really perfect but it sure wasn't ugly either.
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Old 02-26-2018, 12:46 PM   #1053
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Re: The Wolverines Log

After goofing around from when I stopped posting until now I’ve decided to start CrossFit again. Weightlifting is always my greatest love, strength training is enjoyable, but CrossFit has been long missed for me. I think it’s been over 5 years.

I am however getting older. The heavy weights don’t feel so good on my joints anymore. My conditioning carried on for a long time but I find myself very out of shape lately.

I’m also having a son. I want to be able to run and play with him.

Also upon review I’ve noticed when I was at my most competitive I was almost as strong or as strong as I am now. I’ve hit some big numbers over the years, but really not much bigger than I was doing with CrossFit. However now I am in pretty bad shape.

Plus those strength workouts can take a really long time.

So here I am. 5 years later. I will not be competitive this time though. This is for fun and fitness. I’ve been looking around for a good blog to follow. It’s between invictus and comptrain. Misfits is way too much overall volume. I tried invictus today. I wanted the program that can retain the most strength for me. I’m now wondering if that will be comptrain though. I just couldn’t look back far enough to judge comptrain properly. I also don’t like that invictus has only one rest day. I like the old cffb model of mon/tue/thu/fri/sat. Comptrain also seems to have heavier metcons.

Anyway, here’s today. Yup... I scaled it.
Mon Feb 26
Every 2 minutes on the minute work up to a max Shoulder Press:
135, 145, 155, 165, 175, 185, 195, 200f


Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups (scaled to regular pull-ups)
3 rounds
Rest 4 minutes, and when the running clock reaches 8:00…
C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips (scaled to regular bar dips)
10 Burpees
3 rounds

Yup. I haven’t gotten that out of breath or sweat that much in a long time... except for playing hockey. That’s intense conditioning.
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Old 02-27-2018, 04:46 PM   #1054
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Re: The Wolverines Log

Tuesday February 27
A.
Every 2 minutes, for 16 minutes (8 sets):
2 Deadlifts @ 80% of 1RM Deadlift
335, Double Overhand
Grip got pretty shot up by the last few sets but I managed.

B.
Four rounds for time of:
24 Kettlebell Swings, 24kg
12 Alternating Reverse Lunges with Kettlebell Goblet Hold, 24kg
12 Box Jumps, 24"
9:55

Rx'd for that was 32kg KB and 5 total rounds. I'm trying to be smart and scale things. I still 'have it' mentally and it's not like I've been sitting around the last few years so I can really go if I push myself. But... I don't want rhabdo or crippling soreness for a week so I'm trying to ease back into everything.

That... that was fun.
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Old 03-01-2018, 01:27 PM   #1055
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Re: The Wolverines Log

Wednesday March 1
Yesterday I took a rest day. Gotta ease into it.

A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Shoulder Taps x 20 reps
20, 20, 20
Interval 2 – L-Sit Hold
25, 20, 20
Interval 3 - Ring Muscle Ups
4,4,4
Interval 4 – Reverse Snow Angels x 10 reps @ 2020
10,10,10

Some of these skills I used to be very good at. The weaknesses of working with weights the last couple years became really clear here. Especially with L-sits and muscle ups.

B.
For time:
Row 1000 Meters
50 Single-Arm Dumbbell Snatches, 55 lb
30 Toes to Bar
11:36

Surprised by that honestly. It’s a similar time to a lot of posts on the site. I guess i’m not that out of shape after all. Toes to bar were brutal though. I used to be able to string them easily. I couldn’t find a rhythm so I ended up doing most of them strict. By the end it was doubles and singles to finish.
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Old 03-03-2018, 06:39 PM   #1056
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Re: The Wolverines Log

Saturday March 3
“CrossFit Games Open Event 18.2”
Against a 12-minute running clock, complete rounds of 1-2-3-4-5-6-7-8-9-10 reps for time of:
Front Squats, 100lb *no dumbells so I used a barbell. I know the DB would have been way harder
Bar Facing Burpees

In the remaining time…

“CrossFit Games Open Event 18.2A”
Establish a 1-rep-max Clean

10:24, 185 clean

Well... that was brutal. Yup I am very out of shape. I haven't cleaned or snatched since last spring. I was leaned over my workbench in the basement trying to calm down after finishing the workout which took a good minute. With about 30s left I loaded up the bar to 225 to just go for it. With about 5s left I took my attempt and immediately put it back down, it was just too heavy while I was that fatigued. The timer went so I technically did not get a clean at all. I quickly stripped it to 185 and got it just so I did something.

It was really fun to work cleans again. I really missed olympic lifting. That workout was ridiculous. Good job castro.
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Old 03-03-2018, 06:42 PM   #1057
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Re: The Wolverines Log

I love it. CrossFit = hard
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Old 03-05-2018, 04:01 PM   #1058
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Re: The Wolverines Log

Ya. I honestly forgot how hard it was. It’s really fun to have a challenge again but it’s hard to be posting the kind of numbers I am. My 18.2 time and weight put me in the 25th percentile according to beyond the whiteboard. Bottom 25%... yup.

Monday March 5
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Build over the course of the 10 sets to today’s heavy single.
135, 145, 155, 165, 175, 185, 195f, 195, 205ff

B.
Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – 5 Hang Squat Snatches
Minute 2 – 10 Pull-ups
135 for hang squat snatches, only failed one on the 4th set.
Pull-ups - done


Pretty happy with my snatch numbers considering it’s been almost a year since I snatched properly. I totally had 205, just missed it out front.
Hang squat snatches were pretty brutal.
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Old 03-07-2018, 03:19 PM   #1059
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Re: The Wolverines Log

Wednesday March 6
A.
Back Squat
*Set 1 – 5 reps @ 75-80% of 1-RM
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90-95%
Rest 2 minutes between sets.
270x5, 305x3, 345x3.
Still figuring out my lifts from after 531. 1 rep seemed a little sissy at that weight so I did 3. Honestly I'm thinking of layering 531 in on a 6 week cycle and doing my own strength work. So far this stuff seems pretty random and unstructured. We'll see, I'll let it play out a few weeks and see what it looks like.

B.
For time:
40 Calories of Rowing
400 Meter Run
10 Front Squats, 155
20 Burpee Box Jump-Overs, 24
10 Front Squats, 155
9:35
That was fun. I transitioned downstairs from a loft to do my run and then back upstairs for the squats and box jumps.
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Old 03-07-2018, 05:02 PM   #1060
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Re: The Wolverines Log

You will get back "in shape" relatively quickly. That was the only thing about CompTrain that I could never (and still have not) wrapped my head around. I am very accustomed to doing progressive cycles of work.

Invictus is very much like that. It is 6 weeks of building then moving on to other stuff. If you ever get the urge I would check out their comp programming. And if you ever want to see where you're at, go to Undefeated and do a couple days with their comp programming. There are some serious studs there. Rich Deschamps is currently sitting 3rd overall in Can West, just an absolute beast.
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