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Old 12-19-2012, 07:41 PM   #1
Ali Ozler
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Ozler Log

My first Oly today, worked on the clean. Was happy with the way I was getting under the bar but need to be more aggressive with the hips.

83kg (PR)

Did a session afterwards, max of 1 split jerk: 185lbs (was more of a press, need to work on a more far apart split)

Metcon:

7rds for time:
7 push presses (95lbs)
7 burpees

8:35(rx'ed), burpees was definitely slowing me down towards the end.
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Old 12-21-2012, 06:14 PM   #2
Ali Ozler
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Re: Ozler Log

Overall today felt really good.

STRENGTH, A: In 12 minutes, making your own jumps, work up to a peak set of 1 for the pull-up (pronated grip).

+45 lbs (PR)

I had never done a weighted pull-up before so I was curious to see what I could do. Given that when I started crossfit 4 months ago I could do zero strict pull-ups, I was going to be happy with pretty much anything. I managed to get +45lbs which I was really excited about.

STRENGTH, B: With a coach, work up to a peak of 1 for the press.

165 lbs (PR)

I never really maxed out my press before and thanks to Danny's tip about holding your breath and taking the bar off the rack and going fast, I managed to get 165 lbs.

CONDITIONING: Tabata Row 8 rounds of 20 seconds on, 10 seconds off.

1007m (PR)

I had 977m 2 weeks ago and I was pretty much dead at the end, this week felt much more solid and I tried to keep my split time under 1:30 and managed to get over 1000m. I think I could have pushed a little harder in the middle sets.

Tried practicing some DU's after the session and thanks to Rachel's tips from the other day, these felt much more natural. I was consistently stringing together 5 or 6. And I managed to get a PR of 15. I'll definitely keep working on DU's after sessions.
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Old 12-22-2012, 01:34 PM   #3
Ali Ozler
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Re: Ozler Log

Did my second Oly session today to keep working on the clean.

After failing on the 175 lbs clean, Sammy made me go back to 165 to focus on the form, especially aggressive hips. After that it was almost like a switched flipped and 175 and 185 were easy. My previous PR was 182.5 and it was a very terrible looking squat clean so I was happy with the 185. I tried 195 and pretty much power cleaned that. Sammy made me try 200 and another power clean PR! I was really happy with the way I was aggressively pushing my hips through, that definitely helped a lot with the last few lifts.

Worked on DU's after Oly but today I wasn't really feeling it and only managed to string 5 together. I'll keep practicing these after the workouts since you're fatigued in a met-con atmosphere when you need to get the DU's anyways.

Tomorrow is squatting class and I'll work on the back squat as I desperately need to get my squat weight up.
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Old 12-23-2012, 08:40 PM   #4
Ali Ozler
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Re: Ozler Log

Back Squat:

135x3
185x3
205x3
225x2
240x1
255x1
265xF
265x1

Practiced some kipping pull-ups, was able to string 8 together. Also DU's are starting feel more consistent.
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Old 12-26-2012, 07:32 AM   #5
Ali Ozler
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Re: Ozler Log

Back home in Istanbul for holidays. Did a home workout with 20lb dumbbells.

50 sit-ups
50 burpees
50 DB squat clean and jerk (20lbs each)
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Old 01-03-2013, 09:22 AM   #6
Ali Ozler
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Re: Ozler Log

STRENGTH: 15 minutes to work up to a peak set of 2 for the weighted pull-up (pronated grip) coaches will supervise but work up as you are able.

I had a previous PR of +45 for 1 but I was able to do +50 for 2 so I was happy with that.

CONDITIONING:
Thrusters (115/85), 15 reps
Chest to Bar Pull-ups, 20 reps
Thrusters (115/85), 10 reps
Chest to Bar Pull-ups, 15 reps
Thrusters (115/85), 5 reps
Chest to Bar Pull-ups, 10 reps

This workout was tougher than I had imagined. Thrusters were not the tough part but CTB pullups destroyed me. I managed to finish in 15:13 but I also managed to rip both of my hands too. Will probably be taking a few days off to let it heal so I can work out with athletic tape.
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Old 01-05-2013, 03:20 PM   #7
Ali Ozler
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Re: Ozler Log

Skill Work: The Muscle-up. How to scale. How to train it. How to get better as soon as possible without hurting yourself. About 20 minutes.

First time practicing MU, def learned a lot. Hopefully I'll get a MU soon.

Power Endurance (Skill Work): Squat Clean into a Thruster (otherwise known as a Cluster), every minute on the minute, for 10 minutes, 2 reps. You may drop in between reps. You may go up in weight as needed, you may NOT go up if you fail 2 reps within the minute.

Worked up to 135 and stayed there.

Conditioning (Part 1) - JUDGED: WOD 11.3, Scores to aim for. AMRAP in 5 minutes of: Squat Clean to Jerk (anyhow, but the fastest way to do this at this weight is the "Cluster") (165/110lbs.) - get as CLOSE as you can to doing this as rx'd.

Could've done it rx'ed but figured it'd be really slow so I went with 135 and got 18 (score is 36).

Conditioning (Part 2) - JUDGED: AMRAP in 12 minutes, Overhead Squats (75/53), 10 reps, alternated with Burpee Box Jumps, 10 reps (24/20). The last TWO minutes of each AMRAP will be time to amass as many double unders as possible.

I need to work on OHS, I had a lot of trouble locking my shoulders and keeping the bar overhead.

I did 3 rounds plus 33 DUs.
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Old 01-07-2013, 09:19 AM   #8
Ali Ozler
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Re: Ozler Log

STRENGTH: Work up to a heavy Front Squat single with a Coach, then EMOM drop to 90-95% and attempt a double on the minute for 4 minutes.

135x5
165x3
195x1
210x1
225x1
230x1 (PR)

CONDITIONING:
AMRAP 10 minutes:
American Kettlebell Swing (2/1.5), 7 reps
Burpees plus Jump over your Kettlebell instead of clapping overhead, 7 reps
Double Unders, 21 reps

Directly followed by AMRAP alternating leg single leg squats.

4 rds (rx'ed) - 35 SLS (20-inch box, need to use something lower to get greater ROM, felt easy)
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Old 01-08-2013, 09:39 AM   #9
Ali Ozler
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Re: Ozler Log

STRENGTH: Push Press, up to a peak set of 3.

75x3
95x3
115x3
135x3
155x3
170x3
180x3 (PP PR for 3)

CONDITIONING:
Use 75-80% of your peak from today to determine your bar weight.

4 Rounds for Max TOTAL Double Unders:
2 minutes of: Push Press, 5 reps. Then, in the remaining time of the 2 minute period, Double Unders, AMRAP.
Then, 1 minute of rest.

Used 135 lbs on the bar, got 179 DUs. (Sets #3 and #4 were by far the best ones in stringing DUs, I was doing 8+ consistently)
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Old 01-10-2013, 11:40 AM   #10
Ali Ozler
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Re: Ozler Log

Oly - worked on clean and jerk (my jerk is horrendous right now)

50x2
60x2
60x2
65x1
70x1
75x1
80x1
85x1

Goal is to hit 100kg fairly soon.

Squatting

135x5
155x5
175x5
195x5
205x5
215x5
225x5
225x5
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